Kodi Kudzuka Pakati pa Usiku Kukutopetsani?

Zamkati

• Nchiyani chimayambitsa kudzuka pakati pausiku?
• Kugonana
• Kuchiza matenda obanika kutulo
  
• Zoopsa usiku
• Lumikizanani ndi dokotala ngati:
  
• Kusowa tulo
• Malangizo oyesera kunyumba
  
• Kuda nkhawa ndi kukhumudwa
• Malangizo oyesera kunyumba
  
• Matenda osokoneza bongo
• Malangizo oyesera kunyumba
  
• Kupita kubafa
• Malangizo oyesera kunyumba
  
• Zinthu zachilengedwe
• Malangizo oyesera kunyumba
  
• Mwatenthedwa kwambiri
• Malangizo oyesera kunyumba
  
• Mapeto

Kudzuka pakati pausiku kumakhala kopweteka kwambiri, makamaka zikachitika nthawi zambiri. Kugona tulo tokwanira ndikofunikira kuti mayendedwe ofulumira amaso (REM) azigona. Mukamagona tulo, zimatenga thupi lanu kuti mubwererenso ku REM, zomwe zingakupangitseni kuti mukhale groggy tsiku lotsatira.

Nchiyani chimayambitsa kudzuka pakati pausiku?

Pali zifukwa zambiri zomwe mungadzukire pakati pausiku. Ena ali ndi chithandizo chosavuta kunyumba. Kwa ena, mungafune kukaonana ndi dokotala wanu.

Kugonana

Ngati muli ndi vuto la matenda obanika kutulo, mumadzuka kapena mumapuma pang'ono usiku. Anthu ambiri amene amadwala matenda obanika kutulo sakudziwa kuti akusowa tulo.

Ngakhale simukuzindikira kuti mukudzuka, mungaone kugona masana. Zizindikiro zina zazikulu za matenda obanika kutulo ndi:

• kukuwa
• kupumira mpweya uku mukugona
• kupweteka kwa m'mawa
• kutaya ndende masana

Kuti mudziwe, dokotala wanu angakulozerani ku malo ogona. Pakatikati, mudzayang'aniridwa mutagona usiku. Madokotala ena amalimbikitsanso kuyezetsa kugona kunyumba.

Kuchiza matenda obanika kutulo

• Zipangizo zamagetsi. Zipangizozi zimagwiritsidwa ntchito tulo. Makinawo amapopa mpweya pang'ono m'mapapu anu kudzera pachisoti chogona. Chida chofala kwambiri ndikupitirizabe kuthamanga kwapanyanja (CPAP). Zida zina ndi auto-CPAP komanso bilevel positive airway pressure.
• Zipangizo zamakono. Zipangizozi nthawi zambiri zimapezeka kudzera kwa dokotala wa mano. Zipangizo zam'kamwa ndizofanana ndi zotchingira m'kamwa ndipo zimagwira ntchito posunthira nsagwada patsogolo ndikutsegula njira yanu yogona mukamagona.
• Opaleshoni. Opaleshoni ya matenda obanika kutulo nthawi zambiri ndiyo njira yomaliza. Mitundu ya maopaleshoni imaphatikizapo kuchotsa minofu, kuyikanso nsagwada, kukondoweza kwa mitsempha, ndi ma implants.

Zoopsa usiku

Omwe ali ndi mantha ogona samadzuka kwenikweni, koma atha kuwoneka ogalamuka kwa ena. Usiku woopsa, wogonayo amaphulika, kufuula, kulira, komanso kuchita mantha. Maso ogonawo ndi otseguka, ndipo amatha kudzuka pabedi.

Omwe ali ndi mantha ogona samakumbukira zomwe zidachitika atadzuka m'mawa mwake.Zowopsa zakugona zimakhudza pafupifupi 40% ya ana ndi ocheperako peresenti ya achikulire.

Ana nthawi zambiri amayamba kugona okha. Komabe, mungafune kuuza dokotala ngati inu kapena zizindikiro za mwana wanu zikuwoneka zikuipiraipira.

Lumikizanani ndi dokotala ngati:

• mwana wanu amakhala ndi zochitika pafupipafupi
• ma episodes amaika wogona m'tulo pangozi
• mwana wanu ali ndi zoopsa zomwe nthawi zambiri zimawadzutsa iwo kapena ogona ena mnyumba mwanu
• mwana wanu amagona masana mopitirira muyeso
• zigawo sizithetsa pambuyo paubwana

Kusowa tulo

Kusowa tulo kumatha kukupangitsani kukhala kovuta kugona kapena kugona. Anthu ena amakhala ndi vuto la kugona nthawi ndi nthawi, koma kwa ena, ndimavuto osatha. Kusowa tulo kumapangitsa kukhala kovuta kudutsa tsikulo. Mutha kudzipeza mutatopa, kukwiya, komanso kulephera kuyang'ana.

Kugona kumatha kuyambitsidwa ndi zinthu zambiri, kuphatikiza:

• mankhwala
• nkhawa
• tiyi kapena khofi
• matenda

Malangizo oyesera kunyumba

• Khalani ndi ndandanda yogona.
• Pewani kugona.
• Pezani chithandizo cha ululu.
• Khalani otakataka.
• Osadya chakudya chachikulu musanagone.
• Tuluka pabedi pamene sungagone.
• Yesani njira zina zochiritsira, monga yoga, melatonin, kapena kutema mphini.
• Yesani kuzindikira kwamankhwala othandizira (CBT).

Kuda nkhawa ndi kukhumudwa

Kuda nkhawa komanso kukhumudwa nthawi zambiri kumayenderana ndi kusowa tulo. M'malo mwake, nthawi zina zimakhala zovuta kunena zomwe zimabwera koyamba. Maganizo odera nkhawa kapena opsinjika amatha kupanga zovuta kugona kapena kugona. Kuvuta kugona kumatha kubweretsa nkhawa komanso kukhumudwa.

Lankhulani ndi dokotala kapena wamisala za nkhawa zanu komanso kukhumudwa. Angalimbikitse chithandizo chazidziwitso, mankhwala, kapena njira zopumulira.

Malangizo oyesera kunyumba

• kuchita masewera olimbitsa thupi
• kusinkhasinkha
• kusewera nyimbo
• kuchepetsa mndandanda wazomwe muyenera kuchita
• kukhazikitsa chipinda chanu chogona ndi bata

Matenda osokoneza bongo

Kugona mokwanira kapena kugona pang'ono ndi chizindikiro chachikulu cha vutoli. Anthu ambiri omwe ali ndi vuto losinthasintha zochitika amakhala ndi nthawi yogona pang'ono panthawi yamanjenje, ndipo amakhala atagona pang'ono kapena kugona kwambiri panthawi yachisoni.

Pakafukufuku wina mwa achikulire omwe ali ndi vuto losinthasintha zochitika,. Kudzuka usiku kumatha kukulitsa vuto la kusinthasintha zochitika, komwe kumapangitsa kuti pakhale zovuta.

Malangizo oyesera kunyumba

• Gwiritsani ntchito chipinda chogona chokha kuti mugone komanso kukondana.
• Ingogona pokhapokha mutagona.
• Siyani chipinda chogona ngati simugona mphindi 15.
• Muzidzuka nthawi yomweyo m'mawa uliwonse.

Kupita kubafa

Kufunika kosavuta kwa pee kumatha kukupangitsani kudzuka usiku. Vutoli limatchedwa nocturia, ndipo limatha kukhala ndi zifukwa zambiri, kuphatikiza

• matenda ashuga
• prostate wokulitsidwa
• chikhodzodzo chopitirira muyeso
• chikhodzodzo prolapse

Kufuna kutulutsa usiku kungayambitsenso kutenga mimba, mankhwala ena, kapena kumwa kwambiri musanagone. Kupeza chomwe chikuyambitsa kufunikira kwanu kuti mutseke usiku ndi njira yabwino yopezera chithandizo choyenera.

Malangizo oyesera kunyumba

• Imwani mankhwala koyambirira kwa tsiku.
• Chepetsani kumwa kwa madzi maola awiri kapena anayi musanagone.
• Chepetsani zakudya zokometsera, chokoleti, ndi zotsekemera zopangira.
• Yesani masewera olimbitsa thupi a Kegel.

Zinthu zachilengedwe

Tekinoloje imatha kusokoneza tulo. Ofufuza apeza kuti mafoni, ma TV, mapiritsi, ndi ma laputopu zonse zimakhala ndi magetsi owala omwe amalepheretsa kupanga melatonin. Hormone iyi imayendetsa ubongo wanu kugona ndi kudzuka.

Kuphatikiza apo, mawu omwe amachokera pazida izi amatha kusunga malingaliro anu. Phokoso musanagone, ndikulira ndikulira nthawi yogona, zonse zingakhudze kuthekera kwanu pakupuma mokwanira.

Malangizo oyesera kunyumba

• Dzipatseni mphindi 30 zaukadaulo wopanda kugona musanagone.
• Sungani zamagetsi kunja kwa chipinda chogona.
• Mukasiya foni yanu pabedi panu, zimitsani voliyumu.

Mwatenthedwa kwambiri

Zimakhala zovuta kugona ndikukhala tulo thupi lanu likakhala lotentha kwambiri. Izi zitha kuyambitsidwa ndi kutentha kotentha m'dera lanu.

Ikhozanso kuyambitsidwa ndi thukuta usiku. Ndikutuluka thukuta usiku, nthawi zambiri mumadzuka pakati pausiku mutakhuta thukuta. Amatha kukhala ndi zifukwa zingapo, monga:

• mankhwala
• nkhawa
• Matenda osokoneza bongo

Ndikofunika kulankhula ndi dokotala kuti mudziwe chifukwa chake.

Malangizo oyesera kunyumba

• Ngati nyumba yanu ili ndi nkhani zingapo, kuyesa kugona pansi.
• Sungani khungu ndi mawindo otsekedwa masana kuti nyumba yanu isatenthe kwambiri.
• Gwiritsani ntchito fanasi kapena chowongolera mpweya kuti muziziziritsa chipinda chanu.
• Valani zovala zochepa pogona ndipo muzigwiritsa ntchito zofunda zochepa, ngati zilipo.

Mapeto

Ngati mutadzuka pakati pausiku, nyamukani pabedi kuti muchoke. Kuwerenga buku kumatha kumasula malingaliro anu popanda ukadaulo. Kudziwongola ndi kuchita masewera olimbitsa thupi kumathandizanso. Mkaka wofunda, tchizi, ndi magnesium awonetsanso zotsatira zabwino.

Chofunika koposa, khalani okoma mtima kwa inu nokha. Ngati mupitiliza kudzuka pakati pausiku, lankhulani ndi dokotala wanu pazomwe zingayambitse.