Njira 4 Zothandizira Kugona Bwino

Zamkati

• 1. Kugona mwaukhondo
• 2. Chithandizo chamakhalidwe
• 3. Njira yopumulira
• 4. Njira zina zochiritsira
• Nthawi yogwiritsa ntchito mankhwala

Mankhwala opatsirana amagwiritsidwa ntchito ndi mankhwala omwe alipo kuti athe kugona komanso kuti azisowa tulo kapena kuti azivutika kugona. Zitsanzo zina za mankhwalawa ndikuchita kwa ukhondo wa kugona, kusintha kwa machitidwe kapena njira zopumulira, zomwe zingathandize kuphunzitsanso thupi kugona nthawi yoyenera ndikukhala ndi tulo tobwezeretsa.

Kuchiza tulo ndikofunikira pakuwongolera kuchuluka kwa mahomoni m'thupi, kubwezeretsanso mphamvu ndikusintha magwiridwe antchito aubongo. Komabe, ziyenera kukumbukiridwa kuti kugwiritsa ntchito mankhwala osokoneza bongo, monga anxiolytics, kuyenera kugwiritsidwa ntchito pokhapokha ngati akuwonetsedwa ndi adotolo, chifukwa chowopsa pazotsatira zina monga kusuta ndi kugwa.

Mitundu yayikulu yamankhwala ogona ndi awa:

1. Kugona mwaukhondo

Njirayi imakhala ndikusintha kwamasiku ndi tsiku komwe kumalepheretsa kugona, kupewa kugona tulo masana, popeza amaphunzitsanso thupi kuti likhale ndi tulo tobwezeretsa.

Njira zazikulu zopangira ukhondo wa kugona ndi awa:

• Mugone m'malo abata, opanda phokoso, komanso kuti ndi mdima, kotero kuti thupi limatha kupumula, kupewa kudzuka usiku wonse;
• Pangani chizolowezi, kuphunzitsa thupi kugona ndikudzuka nthawi zonse nthawi yomweyo, kupewa kugona masana, kuti athe kupumula bwino usiku;
• Chitani masewera olimbitsa thupi masana, chifukwa masewera olimbitsa thupi ndiabwino kuwongolera mahomoni omwe amawongolera tulo, komabe sayenera kuchitika usiku chifukwa kukondoweza kwa thupi kumatha kukhala maola ochepa ndikupangitsa kugona kukhala kovuta;
• Idyani zakudya zopepuka kotero kuti thupi siligwiritsa ntchito mphamvu zambiri kuchita chimbudzi, kuphatikiza pakupewa kusuta, kumwa mowa kapena zopatsa mphamvu kutada;
• Osayang'ana wailesi yakanema, kukhala pa foni yam'manja kapena kompyuta musanagone;
• Pewani kugwiritsa ntchito kama pazochita zina osati kugona, monga kuphunzira, kudya kapena kukhala pafoni.

Mwanjira imeneyi, thupi limakonzedwa kuti lizigona usiku, chifukwa machitidwe abwino ogona amalimbikitsidwa. Dziwani zambiri za ukhondo wogona ndi maola angapo omwe muyenera kugona usiku uliwonse pazaka zanu.

2. Chithandizo chamakhalidwe

Chidziwitso chamakhalidwe ndi njira zina zothetsera machitidwe ndi malingaliro omwe amatsogolera kusowa tulo, monga kupanga zolemba za kugona, momwe munthuyo amawonera nthawi yogona ndi kudzuka, kangati pomwe adadzuka kapena malingaliro ali nawo akakhala ndi vuto la kugona. Mwanjira imeneyi, ndikosavuta kuzindikira zomwe zingayambitse kusokonezeka kwa tulo.

Mankhwala oletsa kugona, komano, ndi njira yomwe imafotokoza kuti munthuyo amakhala atagona nthawi yogona yokha. Mwanjira imeneyi, amapewa kugona pansi osagona kwa mphindi zopitilira 30, ndikofunikira kuti mudzuke, mugwire ntchito zina ndikubwerera kukagona tulo likabweranso.

Kuphatikiza apo, pali mapulogalamu omwe amadziwika kuti Kulingalira, omwe ndi mitundu yama psychotherapies am'magulu, omwe amakhala ndi misonkhano yamlungu ndi mlungu yochitira masewera olimbitsa thupi, monga kusinkhasinkha, zolimbitsa thupi komanso kusinkhasinkha kuti athane ndi mavuto osatha monga kupsinjika, kukhumudwa ndi kugona tulo.

Psychotherapy ndi njira yabwino yochiritsira kusowa tulo, chifukwa imathandiza kuthana ndi mikangano yamkati yokhudzana ndi vutoli, ndipo imathandiza kwambiri ana, makamaka omwe ali ndi vuto lothana ndi vuto la autism.

3. Njira yopumulira

Njira zina zopumulira, monga kusinkhasinkha, kuchita masewera olimbitsa thupi, kutikita minofu ndi kusinkhasinkha zimathandizira kukonza kupsinjika kwakuthupi ndi kwamaganizidwe komwe kumatha kubweretsa kusowa tulo.

4. Njira zina zochiritsira

Ngakhale pali umboni wochepa wasayansi, njira zochiritsira zina zitha kubweretsa zabwino zothandiza anthu ambiri kugona, ndipo zitha kupangitsa kugwiritsa ntchito mankhwala kukhala kosafunikira.

Mankhwala opangidwa ndi ufa wazitsamba, makapisozi kapena tiyi, monga chamomile, valerian kapena mankhwala a mandimu, mwachitsanzo, ndi njira zachilengedwe zolimbikitsira kupumula ndikulimbana ndi tulo, koma makamaka ziyenera kugwiritsidwa ntchito ndikudziwa dokotala.

Kutema mphini ndi njira ina yomwe imathandizira mfundo mthupi, zomwe zimathandizira kuchepetsa mphamvu zamthupi ndikuchepetsa kupsinjika, nkhawa ndi kugona tulo, mwachitsanzo.

Mankhwala a Orthomolecular ndi njira ina, yomwe imalonjeza kuthana ndi kusamvana kwama mahomoni kapena mankhwala m'thupi, posintha mavitamini ndi mchere. Pankhani yogona, ndikofunikira kukhalabe ndi magnesium, tryptophan, vitamini B3 ndi niacin, kuti pakhale kupanga kokwanira kwa serotonin ndi melatonin, zinthu zokhudzana ndi moyo wabwino komanso kugona. Onani mndandanda wazakudya zolemera mu tryptophan.

Phototherapy ndi mtundu wa chithandizo chomwe chimakhala chowunikira nthawi zonse, pogwiritsa ntchito nyali zapadera, zomwe zimathandizira kuchiza tulo.

Onani zidule za sayansi kuti mugone bwino:

Nthawi yogwiritsa ntchito mankhwala

Ngati mankhwala akugona sabweretsa zotsatira, pangafunike kugwiritsa ntchito mankhwala, omwe atha kukhala opondereza, monga Sertraline, Trazodone kapena Mirtazapine, mwachitsanzo, kapena nkhawa, monga Clonazepam kapena Lorazepam, yolembedwa ndi wamkulu wa akatswiri, neurologist kapena psychiatrist .

Kugwiritsa ntchito mankhwala ayenera kukhala njira yomaliza, kapena kugwiritsidwa ntchito pakakhala mavuto amitsempha okhudzana ndi kusowa tulo, chifukwa chokhoza kuyambitsa kudalira.

Mankhwalawa amathandiza kugona komanso kulepheretsa munthuyo kugona kwa nthawi yayitali, zomwe zingayambitse mavuto angapo azaumoyo, chifukwa nthawi yogona ubongo umadzikonzekeretsa, umawongolera mahomoni ndikubwezeretsanso mphamvu ya ubongo ndi minofu.

Kuchuluka kwa tulo kumafunikira kumasiyana, koma nthawi zambiri kumakhala pakati pa maola 7 kapena 8 usiku. Kuphatikiza pa chithandizo chomwe tatchulachi, kuyesa kudya kuti tithandizire kugona ndikofunikanso.