Kusokonezeka kwa kuzungulira kwazungulira

Zamkati

• 1. Kuchedwa Kuchedwa Kugona
• 2. Matenda Ogona Kupititsa Patsogolo Matenda
• 3. Mtundu Wosakhazikika
• 4. Mtundu wazungulira wogona kupatula 24 h
• 5. Matenda Atulo Okhudzana ndi Kusintha Nthawi
• 6. Kusintha Kogwira Antchito Kugona

Kuzungulira kwa circadian kumatha kusinthidwa nthawi zina, komwe kumatha kuyambitsa kusokonezeka kwa tulo ndikupangitsa zizindikilo monga kugona tulo masana ndi kusowa tulo usiku, kapena kuyambitsa mavuto ena azaumoyo.

Pali njira zingapo zochizira matenda ozungulira kuzungulira, kudzera pakuchita masewera olimbitsa thupi, kutentha kwa dzuwa komanso kudya kwa melatonin, mwachitsanzo, kukhala kofunikira kwambiri kuti mukhalebe ogona mokwanira, omwe amadziwika ndikukhazikitsa njira zabwino zogona kuti mudzaze mphamvu thupi ndi malingaliro zimafunikira. Onani momwe mungagwiritsire ntchito ukhondo wogona.

1. Kuchedwa Kuchedwa Kugona

Anthu omwe ali ndi vuto ili amavutika kugona ndipo amasankha kugona mochedwa komanso amavutika kudzuka m'mawa. Nthawi zambiri, anthuwa amagona ndikudzuka mochedwa kwambiri usiku, zomwe zimatha kusokoneza moyo wawo wachikhalidwe.

Ngakhale amagona ndikudzuka pambuyo pake, nthawi zambiri, anthu omwe ali ndi vutoli amakhala ndi tulo tofa nato. Sizikudziwika bwinobwino zomwe zimayambitsa matendawa, koma akuganiza kuti chifukwa chake ndi chibadwa, komanso kuti zinthu zina zachilengedwe zitha kukhala ndi mphamvu, monga momwe zimakhalira kuchepa kwa kuwala m'mawa, kuwonekera kwambiri kuyatsa nthawi yamadzulo, kuonera TV kapena kusewera masewera apakanema, mwachitsanzo.

Momwe muyenera kuchitira

Njira imodzi yothanirana ndi vutoli ndikuchedwetsa nthawi yogona, 2 mpaka 3 maola masiku awiri alionse, kufikira nthawi yogona yoyenera, komabe ndichithandizo chovuta kwambiri kukwaniritsa chifukwa chofunitsitsa kutsatira ndondomekoyi ndi zovuta zina wa nthawi zapakatikati. Kuphatikiza apo, kuyika kuwala nthawi yoyenera kudzuka ndikumwa melatonin nthawi yamadzulo kungathandize kusintha nthawi yachilengedwe. Onani zambiri za melatonin.

2. Matenda Ogona Kupititsa Patsogolo Matenda

Anthu omwe ali ndi vutoli amagona ndikudzuka molawirira kwambiri kuposa momwe zimawerengedwa kuti ndi zabwinobwino ndipo nthawi zambiri amagona molawirira kapena nthawi yamasana ndipo amadzuka molawirira kwambiri osafunikira wotchi yolira.

Momwe muyenera kuchitira

Pofuna kuthana ndi vutoli, nthawi yogona imachedwa, kuyambira 1 mpaka 3 maola masiku awiri alionse, kufikira nthawi yogona komanso kuyerekezera njira yothandizira. Dziwani kuti phototherapy ndi chiyani ndipo ndi chiyani.

3. Mtundu Wosakhazikika

Anthu awa ali ndi chizindikiritso chosazungulira cha kugona-kudzuka. Kawirikawiri zizindikiro zofala kwambiri ndizo kusowa tulo kapena kusowa tulo kwakukulu molingana ndi nthawi ya tsiku, kukakamiza anthu kugona pang'ono masana.

Zina mwazomwe zimayambitsa vutoli ndimakhala osagona bwino, kusowa dzuwa, kusachita masewera olimbitsa thupi kapena zochitika zina ndipo nthawi zambiri zimakhudza anthu omwe ali ndi matenda amitsempha, monga kupsinjika ndi kufooka kwamaganizidwe.

Momwe muyenera kuchitira

Kuti athetse vutoli, munthuyo ayenera kukhazikitsa nthawi yomwe angafune kugona, ndipo munthawi yake yopuma, azichita masewera olimbitsa thupi komanso kucheza. Kuphatikiza apo, kutenga melatonin nthawi yamadzulo ndikuwonetsa kuwala panthawi yodzuka, kwa 1 kapena 2 h, kungathandize kukwaniritsa nthawi yachilengedwe.

4. Mtundu wazungulira wogona kupatula 24 h

Anthu omwe ali ndi vutoli amakhala ndi nthawi yayitali, pafupifupi maola 25, zomwe zimatha kuyambitsa tulo komanso kugona tulo kwambiri. Zomwe zimayambitsa kuyimba kwa circadian kupatula 24 h ndikusowa kwa kuwala, ndichifukwa chake anthu akhungu nthawi zambiri amakhala pachiwopsezo chotenga matendawa.

Kodi kuchitira:

Chithandizo chimachitika ndi melatonin nthawi yamadzulo. Phunzirani momwe mungatengere melatonin.

5. Matenda Atulo Okhudzana ndi Kusintha Nthawi

Matendawa, omwe amadziwikanso kuti matenda ogona ogwirizana ndi Jet Lag, akuchulukirachulukira posachedwapa chifukwa chakuchulukirachulukira kwa maulendo apandege. Vutoli limakhalitsa, ndipo limatha kuyambira masiku 2 mpaka 14, kutengera kuchuluka kwa nthawi yomwe idadutsa, njira yomwe ulendowu wapangidwa komanso zaka za munthu komanso mphamvu zake.

Ngakhale munthuyo amatha kugona tulo tsiku lonse, kusowa tulo usiku ndipo amatha kuwuka kangapo usiku wonse, kuzungulira kwa circadian kumakhala kwachizolowezi, ndipo matendawa amabwera chifukwa cha mkangano pakati pa nthawi yogona-tulo komanso kufunika kogona muyezo watsopano chifukwa cha nthawi yatsopano.

Kuphatikiza pa zovuta zakugona, anthu omwe ali ndi Jet Lag amathanso kukumana ndi zowawa monga kupweteka m'mimba, kusintha kukumbukira ndi kusinkhasinkha, zovuta zolumikizana, kufooka, chizungulire, kupweteka mutu, kutopa ndi malaise komanso kuchepa kwa njala.

Momwe muyenera kuchitira

Chithandizochi chimakhala ndi ukhondo wogona tisanafike, nthawi komanso pambuyo paulendo komanso kusintha kwa nthawi yogona / kudzuka komwe mukupita. Kuphatikiza apo, mankhwala omwe akuyenera kulembedwa ndi adotolo, monga Zolpidem, Midazolam kapena Alprazolam ndi melatonin, atha kugwiritsidwa ntchito.

6. Kusintha Kogwira Antchito Kugona

Matendawa akuchulukirachulukira chifukwa chantchito yatsopano, yomwe imachitika mwa anthu omwe amagwira ntchito mosinthana, makamaka omwe amasintha nthawi yawo yogwira ntchito mobwerezabwereza komanso mwachangu, komanso momwe dongosolo la circadian limalephera kuzolowera maola amenewo.

Zizindikiro zomwe zimapezeka pafupipafupi kwambiri ndi kusowa tulo ndi kugona, kuchepa kwamphamvu ndi magwiridwe antchito, zomwe zitha kuwonjezera ngozi zantchito, kuchuluka kwa mawere, khansa yamatenda amphongo, kuchuluka kwa magazi, kuwonjezeka kwamatenda am'mimba komanso mavuto obereka.

Momwe muyenera kuchitira

Kulimbana ndi vutoli kuli ndi malire, chifukwa ndandanda wa ogwira ntchitoyo ndi wosakhazikika. Komabe, ngati zizindikirazo zimabweretsa mavuto ambiri, adotolo amalimbikitsa chithandizo chamankhwala opatsa mphamvu kapena ochititsa manyazi komanso kudzipatula pamalo ogona masana.