Chifukwa Chake Mumakhala Ndi Maloto Odabwitsa Kwambiri Panthawi Yokhala kwaokha, Malinga ndi Akatswiri Akugona

Zamkati

• Ndiye, nchiyani chimayambitsa maloto omveka bwino?
• Kodi melatonin ingakupatseni maloto odabwitsa?
• Kodi maloto achilendo akutani amatanthauza chiyani pa kugona kwanu?
• Onaninso za

Pakati pa mutu wa coronavirus wonena za momwe COVID-19 imafalikira komanso njira zopangira maski anu pankhope, mwina mwawonanso mutu wina wamba pakudya kwanu pa Twitter: maloto odabwitsa.

Mwachitsanzo, lingalirani za Lindsey Hein. Wosunga podcast komanso mayi wa ana anayi posachedwa adalemba kuti amalota kuti mwamuna wake, Glenn (yemwe amagwira ntchito zachuma ndipo pano ndi WFH) akuyesera kukatenga masitilanti pamalo odyera omwe adagwirako pomwe adakumana koyamba ku koleji zaka zoposa khumi zapitazo . Atakumbukira malotowo, Hein nthawi yomweyo adamangirira COVID-19 ndi zomwe zidamukhudza iye ndi banja lake, akuti Maonekedwe. Ngakhale nthawi zambiri amagwira ntchito zakutali ndipo ntchito ya mwamuna wake ndi yotetezeka, akuti wawona kuchepa kwa othandizira pa podcast, osanenapo kuti adayenera kusiya zochitika zokhudzana ndi chiwonetsero chake. "Ndikusintha kwa moyo wathu, ndakhala ndi nthawi yochepa komanso mphamvu zogwiritsira ntchito chiwonetsero changa popeza tilibe kusamalira ana," amagawana nawo.

Maloto a Hein siachilendo. Ndi m'modzi mwa anthu mamiliyoni ambiri omwe miyoyo yawo ya tsiku ndi tsiku yasinthidwa, mwanjira ina iliyonse, ndi mliri wa coronavirus. Pomwe COVID-19 ikupitilizabe kufalitsa nkhani komanso makanema ochezera, sizosadabwitsa kuti mliriwu wayambanso kukhudza magonedwe a anthu. Anthu ambiri amafotokoza maloto omveka bwino, nthawi zina amakhala opanikizika panthawi yopatsirana, nthawi zambiri zimakhudzana ndi kusatsimikizika kwa ntchito kapena nkhawa yayikulu yokhudza kachilombo komweko. Koma maloto awa amakhala kwaokha kutanthauza (ngati chilipo)?

ICYDK, psychology ya maloto yakhala ikuchitika kwazaka zambiri, popeza Sigmund Freud adatchukitsa lingaliro loti maloto atha kukhala zenera m'maganizo osazindikira, akufotokoza a Brittany LeMonda, Ph.D, katswiri wazamankhwala ku Lenox Hill Hospital ku New York City ndi Northwell Health. Institute of Neuroscience ku Great Neck, New York. Lerolino, akatswiri amavomereza kuti kukhala ndi maloto omveka bwino — ngakhalenso malotowo opanikizika amene amabwera nthaŵi zina — nkwabwino; M'malo mwake, zimayembekezereka nthawi zakusatsimikizika. (Yokhudzana: Chifukwa Chake Tulo Ndi Nambala 1 Yofunika Kwambiri Kukhala Ndi Thupi Labwino)

"Tidawona zofananazo pambuyo pa ziwonetsero za 9/11, Nkhondo Yachiwiri Yapadziko Lonse, komanso zochitika zina zowopsa zomwe anthu adakumana nazo m'mbiri yonse," atero a LeMonda. "Tikuwonetsedwa ndi zithunzi zosawoneka bwino za anthu akutsogolo omwe ali ndi zida zodzitchinjiriza (PPE) zonyamula matumba amthupi, ndipo ndi nkhani komanso kusintha kwa ndandanda ndi zochitika, ndiye mphepo yamkuntho yabwino kukhala ndi zowoneka bwino kwambiri maloto osokoneza ndi maloto olota. "

Uthenga wabwino: Kukhala ndi maloto omveka bwino si chinthu "choipa" (zambiri pa izo pang'ono). Komabe, ndizomveka kufuna kuti mugwiritse ntchito, makamaka ngati maloto anu akukuyambitsa nkhawa pamoyo wanu watsiku ndi tsiku.

Izi ndi zomwe akatswiri anena za maloto anu odabwitsa, komanso momwe mungatsimikizire kuti mukupeza zina zomwe mukufunikira pakati pa mliri wa COVID-19.

Ndiye, nchiyani chimayambitsa maloto omveka bwino?

Maloto omveka bwino nthawi zambiri amachitika mukamagona mofulumira m'maso (REM), gawo lachitatu mukamagona, akufotokoza LeMonda. M'magawo awiri oyambira kugona, ubongo wanu, kugunda kwa mtima, ndi kupuma kwanu zimayamba pang'onopang'ono kutsika pakudzuka, pomwe thupi limapumulanso. Koma pofika nthawi yogona REM, ubongo wanu komanso kugunda kwa mtima kwanu kumayambiranso pomwe minofu yanu yambiri imakhalabe yolumala pakadali pano, atero LeMonda. Magawo ogona a REM nthawi zambiri amakhala mphindi 90 mpaka 110 iliyonse, kulola kuti ubongo usangolota momveka bwino komanso kukonza ndikusunga chidziwitso usiku wonse momwe tulo timabwerezera (thupi lanu limadutsa mozungulira tulo tating'ono kapena tating'ono usiku umodzi) , akufotokoza.

Chifukwa chake, lingaliro limodzi lomwe likuyambitsa kuwonjezeka kwa maloto owoneka bwino panthawi yokhala kwaokha ndikuwonjezeka kwa kugona kwa REM, akutero LeMonda. Popeza machitidwe a tsiku ndi tsiku a anthu ambiri asintha kwathunthu chifukwa cha mliri wa COVID-19, anthu ena amagona munthawi zosiyanasiyana, kapenanso amagona kuposa momwe amachitira. Ngati inu ndi kugona kwambiri, zomwe zingatanthauze kuti ukulotanso zambiri chifukwa, monga momwe kugona kumabwerezera usiku, kuchuluka kwa kugona kwa REM kuzungulira kumakulirakulira, akufotokoza LeMonda. Mukamagona REM, mukumangolota pafupipafupi, ndipo maloto omwe mumalota, ndizotheka kuti mumawakumbukira m'mawa, atero LeMonda. (Zokhudzana: Kodi Kugona Mokwanira kwa REM Kumafunikadi?)

Koma ngakhale mutakhala ayi kugona kwambiri masiku ano, maloto anu okhala kwaokha amatha kukhala osasangalatsa, chifukwa cha chodabwitsa chotchedwa REM rebound. Izi zikutanthawuza pafupipafupi komanso kuzama kwa kugona kwa REM komwe kumachitika pambuyo kusowa tulo kapena kugona, akufotokoza LeMonda. Kwenikweni lingaliro ndiloti pamene simukugona mokwanira pafupipafupi, ubongo wanu umakonda kulowa tulo tofa nato kangapo ndi kusamalira kukhala bwenzi labwino. Nthawi zina amatchedwa "ngongole yamaloto," REM rebound imakonda kukhudza iwo omwe amasokoneza nthawi zonse nthawi yawo yogona mwanjira ina, akuwonjezera Roy Raymann, Ph.D, wamkulu wasayansi wopereka ku SleepScore Labs.

Kodi melatonin ingakupatseni maloto odabwitsa?

Anthu ambiri amatembenukira kuzipangizo zothandizira kugona kapena zowonjezera monga melatonin polimbana ndi kusowa tulo ndi mavuto ena ogona. ICYDK, melatonin kwenikweni ndi timadzi tambiri timene timapezeka mwachibadwa m'thupi kuti tithandizire kukonza kagonedwe kanu.

Nkhani yabwino ndiyakuti kumwa melatonin m'mawa kwambiri (komanso malangizo ochokera kwa dokotala) kungakuthandizeni kukulitsa kugona kwanu, atero LeMonda. Kuphatikiza apo, popeza kugona mokwanira kumathandiza kuti chitetezo chamthupi chanu chikhale cholimba, kutenga melatonin kungakhalenso njira yabwino yopezera thanzi nthawi ya mliri wa COVID-19.

Izi zati, pali chinthu chonga "chambiri" pankhani ya melatonin, akuchenjeza LeMonda. Ngati amwedwa masana, usiku kwambiri, kapena mochuluka, mankhwala owonjezera a melatonin amatha kusokoneza kugona kwanu, akufotokoza motero. Chifukwa chiyani? Apanso, zonse zimabwerera ku kugona kwa REM. Mlingo wosayenera wa melatonin, ngakhale utanthauza kuchuluka kwa chowonjezera kapena kumwa panthawi yolakwika, ukhoza kukulitsa kugona kwanu kwa REM-kutanthauza maloto pafupipafupi. Koma, maloto pambali, thupi lanu zosowa magawo enawo, osakhala a REM ogona kuti mupumule bwino, atero LeMonda. (Zogwirizana: Kodi Kugona Moyenera Kuti Mukhale Ndi Thanzi Labwino?)

Kuphatikiza apo, popeza thupi lanu limatulutsa melatonin palokha, simukufuna kudzaza kayendedwe ka thupi lanu (aka wotchi yamkati yomwe imakupangitsani kuti muzitha kugona nthawi yayitali maola 24) potenga mankhwala owonjezera, akufotokoza LeMonda. Kuphatikiza apo, ngati mudalira melatonin ngati chizoloŵezi chokhazikika, ndizotheka kuti thupi lanu lipange kulolerana, zomwe zimakupangitsani kufunikira. Zambiri melatonin kuti athe kugona, akutero.

Mfundo yofunika: Gwirani maziko ndi doc wanu musanakupatseni chowonjezera cha melatonin muzochita zanu, akutero LeMonda.

Kodi maloto achilendo akutani amatanthauza chiyani pa kugona kwanu?

Maloto owoneka bwino sikuti ndi "oyipa" kwa inu kapena thanzi lanu lakugona. Chofunika kwambiri ndikukhala ndi chizolowezi chogona nthawi zonse ngakhale mutakhala otseka maola asanu ndi awiri usiku uliwonse, atero LeMonda.

Malangizo ake: Gwiritsani ntchito bedi lanu pogona komanso kugonana (kutanthauza kuti WFH yanu iyenera kukhala, osati m'chipinda chogona), pewani kuyang'ana foni yanu mukakhala pabedi (makamaka nkhani zoopsa kapena zofalitsa zina), ndipo sankhani kuwerenga buku pang'onopang'ono musanagone. Kuchita masewera olimbitsa thupi pafupipafupi komanso kupewa kumwa mowa masana kungathandizenso kuti munthu azigona mokwanira, akutero LeMonda. "Kuphatikiza apo, kuchita zomwezo usanagone usiku uliwonse, kaya ndikusamba kapena kusamba, kumwa tiyi wa chamomile, kapena kusinkhasinkha mwachangu, zitha kuthandiza kuphunzitsa thupi lako kuti ligone," akutero. (Umu ndi momwe mungadyere kuti mugone bwino, inunso.)

Izi zati, maloto nthawi zina amathanso kubweretsa chidwi kuzinthu zomwe sizinathetsedwe, zomwe mwina simukudziwa momwe mungapirire masana, akutero LeMonda. Amalimbikitsa kugawana maloto anu ndi abwenzi, abale, kapena ngakhale wothandizira. Akatswiri azamisala ambiri komanso akatswiri azama psychology akupereka chithandizo chamankhwala opatsirana pakati pa mliri wa coronavirus, chifukwa chake ngati mukusintha kwakanthawi chifukwa cha maloto anu (kapena zina zokhudzana ndi kugona), a LeMonda amalimbikitsa kufunafuna chithandizo cha akatswiri. (Umu ndi momwe mungapezere wothandizira wabwino kwambiri kwa inu.)

"Kumapeto kwa tsikulo, chifukwa kugona kumalumikizidwa ndi chitetezo chokwanira ndi kutupa, ndikofunikira kuti tiziyesetsa kugona mokwanira komanso kupumula momwe tingathere munthawi zino," akutero. "Kufika pamlingo wina, ndife olamulira kuti tipeze COVID-19 kapena ayi chifukwa chocheza ndi anthu komanso kukhala athanzi, kuti tithe kumva kuti tili ndi mphamvu kuti njira zambiri zothana ndi matendawa zili m'manja mwathu."

Onaninso za