Chilichonse Chodziwa Pazigawo 5 Zogona

Zamkati

• Magawo ogona
• Gawo 1
• Gawo 2
• Magawo 3 & 4
• Gawo 5: Kugona kochepa
• Mfundo zokhudza kugona
• Kusokonezeka kwa tulo
• Kusowa tulo
• Kugonana
• Matenda amiyendo yopanda pake
• Kusintha kwa ntchito kosintha
• Kugonana
• Malangizo oti mugone bwino
• Mfundo yofunika

Si chinsinsi kuti kugona ndi chimodzi mwa zinthu zofunika kwambiri pa thanzi labwino. Tikagona, matupi athu amatenga nthawi kuti:

• konzani minofu
• kukula mafupa
• sungani mahomoni
• mtundu kukumbukira

Pali magawo anayi ogona, ophatikizira kugona kwa REM komanso kosakhala REM, komwe timayenda usiku uliwonse.

Munkhaniyi, tipenda magawo agonowa, tikambirana zovuta za tulo, komanso maupangiri ogona bwino.

Magawo ogona

Pali mitundu iwiri ya tulo: REM - kapena kuyenda kwamaso mwachangu - kugona komanso kusagona kwa REM. Kugona kwa non-REM kumachitika magawo angapo, pomwe kugona kwa REM kumangokhala gawo limodzi.

Gawo 1

Gawo ili la kugona kosakhala REM kumachitika mukayamba kugona ndipo zimangotenga mphindi zochepa.

Munthawi imeneyi:

• kugunda kwa mtima ndi kupuma kumachepetsa
• minofu imayamba kumasuka
• mumapanga mafunde a alpha ndi theta

Gawo 2

Gawo lotsatirali la kugona kosakhala REM ndi nthawi yogona pang'ono musanagone tulo, ndipo imatha pafupifupi mphindi 25.

Munthawi imeneyi:

• kugunda kwa mtima ndi kupuma kumachepetsa pang'ono
• osasuntha m'maso
• Kutentha kwa thupi kumatsika
• mafunde aubongo amakwera-yenda ndi kutsika, ndikupanga “zopota tulo”

Magawo 3 & 4

Magawo omalizawa osagona a REM ndi magawo ogona kwambiri. Magawo atatu ndi anayi amadziwika kuti kugona pang'ono, kapena kusefukira, kugona. Thupi lanu limagwira ntchito zofunikira zosiyanasiyana zolimbikitsa thanzi pamapeto omaliza a non-REM.

Munthawi izi:

• kudzuka ku tulo ndi kovuta
• kugunda kwa mtima ndi kupuma kumachepa kwambiri
• osasuntha m'maso
• thupi ndi omasuka kwathunthu
• mafunde aku delta alipo
• kukonza minofu ndikukula, komanso kusinthika kwa maselo kumachitika
• chitetezo cha m'thupi chimalimbitsa

Gawo 5: Kugona kochepa

Gawo lofulumira la maso limachitika pafupifupi mphindi 90 mutagona, ndipo ndiye gawo loyamba la "kulota". Kugona kwa REM kumatenga pafupifupi mphindi 10 nthawi yoyamba, kuwonjezeka pakuzungulira kwa REM. Kuzungulira komaliza kwa kugona kwa REM nthawi zambiri kumatenga pafupifupi mphindi 60.

Munthawi imeneyi:

• kusuntha kwa diso kumakhala kofulumira
• kupuma ndi kugunda kwa mtima kumawonjezeka
• Minofu ya ziwalo imayamba kufooka kwakanthawi, koma zopindika zimatha kuchitika
• zochitika muubongo zimawonjezeka kwambiri

Mukamagona usiku, mumadutsa nthawi zonsezi mokwanira - pafupifupi mphindi 90 zilizonse.

Mfundo zokhudza kugona

Pachinthu chofunikira kwambiri pa thanzi lathu komanso thanzi lathu, pali zambiri zomwe sitidziwa za kugona. Komabe, Nazi mfundo zisanu ndi ziwiri zosangalatsa zomwe ife chitani dziwani:

1. Anthu amakhala 1/3 ya moyo wawo akugona, pomwe amphaka amakhala pafupifupi 2/3 awo akugona. Nyama zina, monga ma koala ndi mileme, zimatha kugona mpaka maola 22 patsiku.
2. Makanda obadwa kumene amafunika kugona maola 14 mpaka 17 patsiku, pomwe achinyamata amafuna maola 8 mpaka 10 usiku uliwonse. Akuluakulu ambiri amafunika kugona maola 7 mpaka 9.
3. Kusagona mokwanira kumatha kusokoneza thanzi. Ngakhale maola 72 osagona atha kubweretsa kusinthasintha kwa malingaliro, kuvuta kugwira ntchito, ndikusintha malingaliro.
4. Mphamvu zamagetsi zimadumpha nthawi ziwiri masana: 2:00 a.m. ndi 2:00 pm Izi zikufotokozera kutopa kwapa nkhomaliro komwe anthu ena amamva masana.
5. Maloto amatha kutulutsa mtundu kapena mu greyscale yonse. Mmodzi kuyambira 2008 adapeza kuti kupezeka kwawailesi yakanema yakuda ndi yoyera kumakhudza mtundu wa maloto ake.
6. Kukwera kwakukulu kumatha kukhala ndi vuto pakugona. Malinga ndi izi, izi zitha kukhala chifukwa chakucheperako kogona pang'onopang'ono (kuzama).
7. Ngakhale kuti pali zambiri zoti tidziwe zokhudza kugona, chinthu chachikulu chomwe tikudziwa ndichakuti tulo ndilofunikanso pa thanzi labwino monga chakudya ndi masewera olimbitsa thupi.

Kusokonezeka kwa tulo

Malinga ndi American Sleep Association, pafupifupi 50 mpaka 70 miliyoni achikulire ku United States ali ndi vuto la kugona. Matenda atulo amatha kusokoneza kugona, komwe kumadzetsa mavuto ena azaumoyo. Pansipa mupeza zovuta zina zofala kwambiri zakugona ndi momwe amathandizidwira.

Kusowa tulo

Kusowa tulo ndiko kugona kosatha komwe kumadziwika ndi vuto la kugona. Anthu ena amavutika kugona, ena amalephera kugona, ndipo ena zimawavuta. Kusowa tulo nthawi zambiri kumabweretsa kugona tulo masana ndi kutopa.

Chidziwitso chamakhalidwe (CBT) ndiye chithandizo choyambirira cha kusowa tulo. CBT itha kuphatikizidwanso ndi mankhwala ogona, omwe amatha kuthandiza anthu kugona ndi kugona. Kwa anthu ena, kukonza ukhondo wa tulo kumathandizanso.

Kugonana

Kulepheretsa kugona tulo ndi vuto lomwe thupi limasiya kupuma tulo. Nthawi zosapuma, zotchedwa apnea, zimachitika chifukwa njira zapakhosi zimakhala zochepa kwambiri kuti mpweya usatuluke. Monga kusowa tulo, vutoli limatha kusokoneza kugona.

Njira yoyamba yothandizira matenda obanika kutulo ndi makina opitilira mpweya wabwino (CPAP). CPAP imapanga mpweya wokwanira kulola munthu amene ali ndi vuto la kupuma tulo kuti apume bwino pogona. Ngati CPAP sichithandiza, bilevel positive airway pressure (BiPAP kapena BPAP) ndiyo njira yotsatira. Zikakhala zovuta, opaleshoni imafunika kutero.

Matenda amiyendo yopanda pake

Restless leg syndrome (RLS) ndimatenda amisala omwe amachititsa kuti mumiyendo musamve bwino, yomwe nthawi zambiri imawoneka mukapuma kapena kuyesa kugona. Anthu omwe ali ndi RLS nthawi zambiri amavutika kugona mokwanira chifukwa cha zizindikilo zawo.

Mankhwala ena, monga zothandizira kugona komanso ma anticonvulsants, atha kuperekedwa kuti athandizire kuthana ndi zizindikiro za RLS. Kuchita ukhondo wabwino kumathandizanso kupumula thupi musanagone ndikuti zikhale zosavuta kugona.

Kusintha kwa ntchito kosintha

Kusintha kwa ntchito kosintha ndi vuto lomwe limakhudza kwambiri omwe amagwira ntchito kunja kwa ndandanda ya 9 mpaka 5. Vutoli limatha kuyambitsa kusamvana m'chilengedwe cha circadian, kapena kugona-kudzuka. Anthu omwe ali ndi vutoli ali pachiwopsezo chachikulu chowonjezeka masana masana ndi mavuto azaumoyo.

Chithandizo cha kusinthasintha kwa ntchito kumaphatikizaponso kutenga tulo tambiri pafupipafupi, kupewa zopatsa mphamvu, komanso kuchepetsa kuchuluka kwa maola ogwiritsidwa ntchito, zonse zomwe zingathandize kulimbikitsa kugona bwino. Kwa anthu omwe amagona masana, zitha kuthandizanso kugwiritsa ntchito zida zoletsa kuwala monga magalasi kapena makatani.

Kugonana

Narcolepsy ndimatenda amanjenje omwe amachititsa kugona kwambiri masana ndi "kugona tulo", kapena kugona mwadzidzidzi. Narcolepsy imayambitsanso cataplexy, yomwe ndi kugwa mwadzidzidzi, kwakuthupi komwe kumachitika chifukwa cha kuchepa kwa minyewa. Anthu omwe amadwala matenda ozunguza bongo nthawi zambiri amasokonezeka kwambiri pamoyo wawo watsiku ndi tsiku.

Mankhwala monga ma stimulants ndi ma SSRIs amagwiritsidwa ntchito kuthana ndi matenda a narcolepsy. Mankhwala apanyumba, monga kupewa zopatsa mphamvu komanso kuchita masewera olimbitsa thupi pafupipafupi, zitha kuthandiza kulimbikitsa kugona.Kusintha kwa moyo, monga kupewa zinthu zina komanso kupanga malo ogona, ndikofunikanso kuti muchepetse ovulala.

Malangizo oti mugone bwino

Kuchita ukhondo wabwino ndiyo njira yabwino yopezera kugona kwabwino usiku. Nazi njira zina zomwe mungasinthire ukhondo wanu wogona:

• Khalani panja panja padzuwa masana. Kuwonetsa thupi lanu ku kuwala kwachilengedwe masana kumatha kuthandizira kukhala ndi thanzi labwino.
• Chitani masewera olimbitsa thupi kapena kusuntha thupi lanu tsiku lonse. Kuchita masewera olimbitsa thupi kamodzi kapena tsiku lililonse ndi njira yabwino kwambiri yopititsira patsogolo kugona kwanu.
• Chepetsani nthawi yanu yopuma osapitirira mphindi 30. Ngakhale kuli kaphindu kugona, ngati mutagona kwa mphindi zopitilira 30, imatha kukusiyani muli tulo nthawi yotsiriza yogona.
• Pewani zopatsa mphamvu ndi zakudya zina musanagone. Caffeine, chikonga, kapena mowa musanagone zingakusokonezeni tulo, monganso zakudya zomwe zimayambitsa kudzimbidwa kapena kukhumudwa m'mimba.
• Chepetsani nthawi yanu yotchinga ola limodzi musanagone. Ma TV, mafoni, ndi zida zina zamagetsi zimatulutsa kuwala kwa buluu, komwe kumatha kusokoneza mahomoni omwe amakuthandizani kugona.
• Pangani malo abwino ogona. Kuyika matiresi apamwamba, pilo, ndi bulangeti, komanso zinthu zina zogona zopumira, zingakuthandizeni kugona bwino.

Kuphatikiza maupangiriwa pang'onopang'ono pakapita nthawi kumatha kusintha magonedwe anu. Komabe, ngati mukuvutikabe kugona kapena kugona, itha kukhala nthawi yokaonana ndi dokotala kuti mukambirane zosankha zina.

Mfundo yofunika

Thupi lanu limayenda mzigawo zisanu za tulo usiku uliwonse: magawo anayi a kugona kosakhala kwa REM ndi gawo limodzi la kugona kwa REM. Munthawi yogona iyi, kupuma kwathu, kugunda kwa mtima wathu, minofu yathu, ndi maubongo athu zimakhudzidwa mosiyanasiyana.

Kugona mokwanira ndikofunikira pazinthu zolimbikitsa thanzi monga chimbudzi, kukula, ndi kukumbukira. Zovuta zina zakugona, monga kusowa tulo, zimatha kuyambitsa kugona mokwanira komanso kuvutika kugwira ntchito tsiku lonse.

Chinthu chabwino kwambiri chomwe mungachite kuti mukhale ogona bwino ndikuthana ndi zovuta zilizonse ndikugwiritsa ntchito ukhondo wanu wogona.