Nchiyani Chimapangitsa Akuluakulu ndi Ana Kudzuka Akulira?

Zamkati

• Kudzuka kulira kumayambitsa
• Kulota maloto oipa
• Zoopsa usiku
• Chisoni
• Anayika chisoni
• Matenda okhumudwa
• Kusiyanasiyana kwamasinthidwe amkati
• Kusintha pakati pa magawo akugona
• Parasomnia
• Kupsinjika ndi nkhawa
• Zochitika zachipatala
• Kudzuka akulira mwa akulu
• Kugona mwa achikulire
• Kudzuka akulira chithandizo
• Kutenga

Kugona kuyenera kukhala nthawi yamtendere pomwe thupi limapumula ndikukhazikitsanso tsiku lotsatira. Komabe, kuchuluka kulikonse kwakuthupi ndi kwamaganizidwe kumatha kusokoneza tulo tanu ndikupangitsani kudzuka ndikulira.

Kugona tulo pamsinkhu uliwonse kumatha kukhala chinthu chokhumudwitsa kwambiri, kaya chimayambitsidwa ndi maloto oopsa ngakhale mutakhala kuti simukudziwa chomwe chidabweretsa kulira.

Kudzuka kulira kumayambitsa

Ana nthawi zambiri amalira usiku chifukwa choti asintha kuchokera ku tulo tofa nato kupita pogona pang'ono. Kwa achikulire, kusokonezeka kwa malingaliro kapena kudzimva wopanikizika kwambiri kumatha kuyambitsa misozi mtulo.

Pali zifukwa zambiri zomwe zimayambitsa kudzuka kulira, zina zomwe zimatha kuchitika kwa ana aang'ono komanso achikulire.

Kulota maloto oipa

Maloto owopsawo ndi osapeweka, ndipo atha kuwononga malingaliro anu akugona msinkhu uliwonse usiku uliwonse. Ngakhale maloto olota amakonda kukhala pafupipafupi mukadali achichepere, achikulire ambiri amakhala ndi maloto olota. Zowopsa nthawi zambiri zimakhala zokhudzana ndi kupsinjika m'miyoyo yathu ndipo zitha kukhala njira yothanirana ndi zovuta kuyambira tsikulo kapena kuyembekezera zovuta zomwe zikubwera.

Zoopsa usiku

Mosiyana ndi zoopsa, zoopsa usiku ndizochitika zomwe anthu ambiri samakumbukira akadzuka. Zitha kuphatikizanso kugundana pakama kapena kugona.

Zomwe zimadziwikanso kuti zoopsa zakugona, zoopsa usiku zimatha kuyambira masekondi pang'ono mpaka mphindi zochepa, ngakhale zimatha kukhala zazitali kwambiri. Pafupifupi 40 peresenti ya ana amakumana ndi zoopsa usiku, pomwe kuchuluka kwa achikulire omwe ali nawo ndiotsika kwambiri.

Chisoni

Chisoni chomwe chimabwera ndikulira kapena kuferedwa kumatha kukhala kokulira kotero kuti kumatha kugona. Ndipo ngati muli otanganidwa ndi ntchito, banja komanso maudindo ena masana, zomwe zimayambitsidwa ndi chisoni zimatha kumasulidwa mukangogona.

Anayika chisoni

Mutaferedwa momvetsa chisoni, nthawi zina simungakhale ndi nthawi yolira m'njira yomwe ingakuthandizeni kukwaniritsa izi. Kuphatikiza pa kulira podzuka ndi mavuto ena ogona, zizindikilo zakumva m'manda kapena "zotsekedwa" zitha kuphatikizira zovuta pakupanga zisankho, kukhumudwa, nkhawa, ndikumverera ngati kuti mwalemedwa komanso mulibe mphamvu.

Matenda okhumudwa

Monga chisoni, kukhumudwa nthawi zambiri kumalumikizidwa ndikumva chisoni komanso kukhumudwa. Koma mosiyana ndi chisoni, chomwe nthawi zambiri chimakhala chakanthawi ndipo chimatha kutsatiridwa ndi chochitika china monga imfa ya wokondedwa, kukhumudwa kumangokhala kumva kosamveka komanso kwakanthawi.

Zina mwazizindikiro zambiri zakukhumudwa ndikusintha kachitidwe kogona ndi kadyedwe; kuchoka kwa abwenzi, abale, ndi zochitika zomwe kale zinali zosangalatsa; ndi kulira kosadziwika.

Kusiyanasiyana kwamasinthidwe amkati

Ngati mumakonda kulira ndikumadzichepetsera m'mawa ndikungowoneka bwino tsiku likamapita, mutha kukhala ndi mtundu wina wamavuto otchedwa kusinthasintha kwa malingaliro. Amatchedwanso kupsinjika kwa m'mawa, zikuwoneka kuti zimalumikizidwa ndi mavuto okhala ndi ma circadian - wotchi ya thupi yomwe imayang'anira magonedwe ndi mahomoni omwe amakhudza kusunthika ndi mphamvu.

Kusintha pakati pa magawo akugona

Usiku wonse mumadutsa magawo asanu ogona, kupalasa njinga kuchokera ku tulo tating'onoting'ono kupita ku tulo tolemera mpaka kuyenda kwamaso mwachangu (REM) kugona ndikubwerera kumalo owala mobwerezabwereza.

Nthawi zambiri kusintha pakati pa magonedwe sikudziwika. Kwa makanda ndi ana aang'ono, komabe, kusinthaku kumatha kukhumudwitsa, chifukwa choti zikuwonetsa kusintha kwamikhalidwe yawo yomwe samamvetsetsa kapena sangathe kunyalanyaza.

Mwachitsanzo, ngati mwana wanu nthawi zonse amagona ndi botolo kenako nkudzuka pakati pausiku wopanda botolo, amatha kulira chifukwa pali china chomwe chimasowa mu tulo. Mwana wanu mwina sangadzuke bwino, komabe atha kukhala ndi lingaliro kuti china chake sichachilendo.

Parasomnia

Matenda atulo, monga kugona tulo komanso vuto la kugona tulo ta REM (vuto lomwe munthu amachita maloto ali mtulo - kuyankhula ndikusuntha, nthawi zina mwamphamvu), amagwera pansi pa ambulera "parasomnia."

Zigawo za parasomnia zimatha kuchitika nthawi iliyonse panthawi yogona. Amakonda kuthamanga m'mabanja, chifukwa chake pakhoza kukhala zoyambitsa.

Kupsinjika ndi nkhawa

Kupsinjika ndi nkhawa zimatha kukhudza mwana kapena wamkulu m'njira zambiri, kuphatikiza kulira komanso kusintha kwamaganizidwe. Kukhala ndi nkhawa komanso kusadziwa momwe mungasamalire malingaliro anu kumatha kukupangitsani kulira pafupipafupi kuposa zachilendo, kaya ndi pamene mukudzuka kapena tsiku lonse.

Zochitika zachipatala

Mwana yemwe ali ndi vuto lakupuma monga mphumu kapena asidi Reflux yomwe imayambitsa kutentha pa chifuwa amatha kudzuka ndikulira chifukwa cha kusasangalala mthupi.

Akuluakulu sangakhale ndi mwayi wadzuka akulira chifukwa cha kupweteka kapena kusapeza bwino. Koma vuto ngati kupweteka kwa msana kapena khansa kumatha kukula kwambiri mpaka mumadzuka ndikulira.

Zinthu zina zamaso, monga conjunctivitis kapena chifuwa, zimatha kukupangitsani maso anu kugona. Ngakhale izi sizikulira mwamalingaliro, ndichizindikiro chomwe chitha kukulitsa misozi yanu.

Kudzuka akulira mwa akulu

Matenda amisala, monga kuda nkhawa komanso kukhumudwa, amakhala chifukwa chachikulu chomwe anthu akuluakulu amadzuka akulira.

Ngati simunapezeke ndi vuto, lingalirani kudzuka kulira ngati chizindikiro chofunikira kukambirana ndi dokotala.

Onaninso momwe mukumvera komanso machitidwe anu aposachedwa ndikuyang'ana zosintha zomwe zitha kuwonetsa kusokonezeka kwa malingaliro. Funsani anzanu kapena okondedwa anu ngati awona kusintha kulikonse kokhudzana ndi malingaliro kapena machitidwe.

Kugona mwa achikulire

Anthu achikulire akakulira mokwanira, vutoli limakhudzana kwambiri ndi matenda amisala kuposa matenda amisala. Komabe, zitha kukhala zinthu zingapo. Achikulire amatha kutengeka mosavuta ndikusintha kapena kupsinjika kwamaganizidwe, motero amatha kulira usiku.

Komanso, matenda, monga nyamakazi kapena zina zokhudzana ndi msinkhu, zimatha kupweteka kwambiri mpaka misozi imayamba.

Ngati inu kapena wokondedwa wanu wokalamba mumakhala mukugona mokhazikika, lankhulani ndi dokotala. Mkhalidwe wakuthupi kapena wamaganizidwe atha kukhala wowonjezera ku khalidweli.

Kudzuka akulira chithandizo

Chithandizo choyenera chakulira tulo chimadalira chifukwa chake.

Ngati mwana wanu amadzuka akulira pafupipafupi, uzani adotolo awo. Ngati kuli koyenera kusintha kwa nthawi yogona, kuthandiza mwana wanu kugona tokha kumawapangitsa kuti asakhale ndi vuto usiku. Ngati vutoli ndi matenda, kuthana nawo moyenera kuyenera kupangitsa kuti misozi iwonongeke.

Ana okalamba komanso achikulire ayeneranso kuyesedwa ngati ali ndi matenda kapena mavuto amisala ngati atadzuka akulira. Anthu awa atha kupindula akawona katswiri wazogona. Kulota zoopsa ndi parasomnia ndizovuta zakugona zomwe zitha kuchiritsidwa.

Ngati mukukhulupirira kuti chisoni chimakupangitsani kulira, ganizirani zakuwona mlangizi kuti akufotokozereni zakukhosi kwanu. Kulimbana ndi malingaliro anu okhudzana ndi chisoni masana kungakuthandizeni kugona bwino usiku.

Ana ndi akulu omwe ali ndi zizindikilo zakukhumudwa, nkhawa, kapena kupsinjika kovuta kwambiri kuzisamalira pawokha atha kupindula ndi mtundu wina wamankhwala. Chidziwitso chamakhalidwe (CBT) ndi njira yomwe imagwiritsidwa ntchito kwambiri yomwe imathandiza munthu kuphunzira kuganiza mosiyana ndi momwe zinthu zingasinthire momwe angamverere.

Kutenga

Ngati inu kapena mwana wanu mumadzuka ndikulira mobwerezabwereza, sichinthu chomwe chimafuna chidwi cha dokotala kapena katswiri wazamisala. Zambiri zomwe zimayambitsa kulira tulo zimatha kusinthidwa kapena zidzadzikonza zokha munthawi yake.

Ana omwe ali ndi mantha usiku amatha kuwachulukitsa akafika paunyamata wawo.

Akuluakulu omwe amakhala ndi zoopsa usiku amatha kukhala ndi vuto lamaganizidwe. Ngakhale zinthu zoterezi ndizovuta, nthawi zambiri amatha kuchiritsidwa bwino ndi chithandizo ndi thandizo kunyumba.