Matenda Atulo

Zamkati

• Chidule
• Kodi kugona ndi chiyani?
• Kodi vuto la kugona ndi chiyani?
• Nchiyani chimayambitsa kusowa tulo?
• Kodi zizindikiro za kusowa tulo ndi ziti?
• Kodi matenda ogona amapezeka bwanji?
• Kodi mankhwala azovuta zakugona ndi ati?

Chidule

Kodi kugona ndi chiyani?

Kugona ndimachitidwe ovuta kwachilengedwe. Pamene mukugona, simukudziwa kanthu, koma ubongo wanu ndi thupi lanu zimagwirabe ntchito. Akuchita ntchito zingapo zofunika zomwe zimakuthandizani kuti mukhale ndi thanzi labwino komanso kuti muzitha kugwira bwino ntchito. Chifukwa chake ukapanda kugona mokwanira, sikuti umangotopa. Zitha kukhudza thanzi lanu lakuthupi, malingaliro, ndikugwira ntchito tsiku ndi tsiku.

Kodi vuto la kugona ndi chiyani?

Matenda atulo ndi omwe amasokoneza magonedwe anu. Pali mitundu yoposa 80 yogona. Mitundu ina yayikulu ikuphatikizapo

• Kusowa tulo - kusagona tulo ndikugona. Ichi ndiye vuto lofala kwambiri la kugona.
• Matenda obanika kutulo - vuto lakupuma lomwe mumasiya kupuma kwa masekondi 10 kapena kupitilira pamene mukugona
• Matenda amiyendo yopanda mpumulo (RLS) - kumva kulira kapena kumenyedwa kwamiyendo yanu, komanso chilimbikitso champhamvu chowasuntha
• Hypersomnia - kulephera kukhala maso masana. Izi zimaphatikizapo narcolepsy, yomwe imapangitsa kugona kwamasana kwambiri.
• Mavuto a chizungulire cha Circadian - mavuto omwe amabwera chifukwa chogona. Amakupangitsani kuti musagone ndikudzuka munthawi yoyenera.
• Parasomnia - kuchita zinthu zachilendo mukamagona, kugona, kapena kudzuka tulo, monga kuyenda, kulankhula, kapena kudya

Anthu ena omwe amatopa masana amakhala ndi vuto lakugona. Koma kwa ena, vuto lenileni sililola nthawi yokwanira yogona. Ndikofunika kugona mokwanira usiku uliwonse. Kuchuluka kwa tulo komwe mukufunikira kumadalira pazinthu zingapo, kuphatikiza zaka zanu, moyo wanu, thanzi lanu, komanso ngati mwakhala mukugona mokwanira posachedwa. Akuluakulu ambiri amafunika maola 7-8 usiku uliwonse.

Nchiyani chimayambitsa kusowa tulo?

Pali zifukwa zosiyanasiyana za matenda osiyanasiyana ogona, kuphatikizapo

• Matenda ena, monga matenda amtima, matenda am'mapapo, matenda amitsempha, ndi ululu
• Matenda amisala, kuphatikiza kukhumudwa ndi nkhawa
• Mankhwala
• Chibadwa

Nthawi zina chifukwa chake sichidziwika.

Palinso zina zomwe zingayambitse mavuto ogona, kuphatikizapo

• Caffeine ndi mowa
• Ndandanda yantchito, monga kugwira ntchito usiku
• Kukalamba. Anthu akamakalamba, nthawi zambiri sagona mokwanira kapena samakhala ndi nthawi yochepa yogona, yopumula. Amadzutsanso mosavuta.

Kodi zizindikiro za kusowa tulo ndi ziti?

Zizindikiro zakusowa tulo zimadalira vuto linalake. Zizindikiro zina zomwe mungakhale ndi vuto la kugona ndizo

• Nthawi zonse mumatenga mphindi 30 usiku uliwonse kugona
• Mumadzuka pafupipafupi usiku uliwonse kenako mumakhala ndi vuto logona tulo, kapena mumadzuka m'mawa kwambiri
• Nthawi zambiri mumamva tulo masana, mumagona pang'ono, kapena mumagona nthawi yolakwika masana
• Mnzanu yemwe mumagona naye akuti mukamagona, mumayimba mofuula, kupopera, kupuma, kutsamwa, kapena kusiya kupuma kwakanthawi kochepa
• Muli ndi zokwawa, zokuwa, kapena zokwawa m'miyendo mwanu kapena mikono yanu yomwe imamasulidwa powasuntha kapena kuwasisita, makamaka madzulo komanso poyesera kugona
• Mnzanu amene amagona naye bedi azindikira kuti miyendo kapena mikono yanu imagwedezeka nthawi zambiri mukamagona
• Muli ndi zokumana nazo zowoneka bwino, zonga maloto pamene mukugona kapena mukugona
• Muli ndi magawo ofooka mwadzidzidzi minofu mukakwiya kapena mwamantha, kapena mukamaseka
• Mukumva ngati kuti simutha kusuntha mukangoyamba kumene kudzuka

Kodi matenda ogona amapezeka bwanji?

Kuti mudziwe, wothandizira zaumoyo wanu adzagwiritsa ntchito mbiri yazachipatala, mbiri yanu yakugona, komanso kuyesa thupi. Muthanso kukhala ndi kafukufuku wogona (polysomnogram). Mitundu yofala kwambiri yamaphunziro ogona imawunika ndi kujambula zamthupi lanu usiku wonse mutagona. Zambiri zimaphatikizapo

• Mawonekedwe a ubongo amasintha
• Kusuntha kwa diso
• Kupuma
• Kuthamanga kwa magazi
• Kugunda kwa mtima ndi zochitika zamagetsi pamtima ndi minofu ina

Mitundu ina yamaphunziro atulo imatha kuwunika momwe mumagonera msanga masana kapena ngati mutha kukhala ogalamuka komanso atcheru masana.

Kodi mankhwala azovuta zakugona ndi ati?

Chithandizo cha zovuta zakugona chimadalira matenda omwe muli nawo. Zitha kuphatikizira

• Zizolowezi zabwino zogona komanso zosintha zina m'moyo, monga kudya zakudya zabwino komanso kuchita masewera olimbitsa thupi
• Chidziwitso chamakhalidwe kapena njira zopumulira kuti muchepetse nkhawa zakugona mokwanira
• Makina a CPAP (opitilira muyeso wamagetsi) opumira tulo
• Chithandizo chowala chowala (m'mawa)
• Mankhwala, kuphatikizapo mapiritsi ogona. Kawirikawiri, opereka chithandizo amalimbikitsa kuti mugwiritse ntchito mapiritsi ogona kwakanthawi kochepa.
• Zachilengedwe, monga melatonin. Izi zitha kuthandiza anthu ena koma nthawi zambiri zimangogwiritsidwa ntchito kwakanthawi. Onetsetsani kuti mwafunsana ndi omwe amakuthandizani musanatenge chilichonse.