Wadatacce
- Menene matsalolin bacci?
- Me yasa bacci yake da mahimmanci?
- Alamomin rashin barci
- Tsarin bacci
- Nawa barci nake bukata
- babba
- Ƙananan yara
- Menene rashin barci?
- Sanadin rashin bacci: Tsabtace Barci
- Sanadin rashin bacci: Lafiyar kwakwalwa
- Dalilin rashin barci: yanayin likita
- Sanadin rashin bacci: Ciki, Haila, da Tsoho
- Menene rashin barci?
- Alamar rashin bacci
- Maganin rashin barci
- Wanene ke samun matsalar bacci?
- Menene Ciwon Ƙafar Ƙarfi?
- Me ke haifar da ciwon ƙafafun ƙafa?
- Alamun Ciwon Kafar Ƙarfafawa
- Jiyya na Ciwon Kafa
- Menene narcolepsy?
- Alamar narcolepsy
- Maganin narcolepsy
- Gudun bacci (somnambulism)
- Barcin Tafiya
- Maganin bacci
- Canjin aikin bacci na aiki
- Alamomin canza aikin bacci
- Canjin aikin rashin bacci na aiki
- Jiyya na rashin bacci: littafin bacci
- Binciken Ciwon Barci: Nazarin Barci
- Magungunan rashin bacci
- Na'urar numfashi
- Biofeedback
- Rashin bacci a cikin yara
- Rashin bacci a cikin yara: dalilai
- Rashin bacci a cikin yara: magani
- Yadda Ake Barci Mai Kyau: Motsa Jiki
- Yadda Ake Barci Mai Kyau: Abinci Don Gujewa
- Yadda Ake Barci Mai Kyau: Abinci Mai Taimakawa
- Yadda Ake Barci Mai Kyau: Rage fasahar zamani kafin kwanciya
- Yadda ake barci da kyau: ibadodin kwanciya
Menene matsalolin bacci?
Rikicin bacci yanayi ne da ke shafar ikon mutum na samun kwanciyar hankali na yau da kullun. Abubuwan da ke haifar da waɗannan yanayin sun bambanta, daga ɗabi'un da mutane ke haɓaka kafin su kwanta zuwa ɗimbin matsalolin kiwon lafiya waɗanda ke lalata yanayin bacci na al'ada. Idan ka ga ba ka samun hutu bayan farkawa da safe, tabbas ya kamata ka ga likitanka don ganin ko kana da matsalar bacci. Rashin bacci na iya yin tasiri sosai ga lafiyar mutum gaba ɗaya.
Me yasa bacci yake da mahimmanci?
Rashin barci na iya zama barazana ga rayuwa! Misali, haɗarin mota, matsalolin mutum, rashin aikin yi, rauni, matsalolin ƙwaƙwalwa, da rikicewar yanayi an danganta su da rashin bacci. Bugu da kari, masu bincike sun gano cewa mai yiwuwa rashin barci na iya taimakawa ga cututtukan zuciya, kiba, da ciwon suga.
Alamomin rashin barci
Alamomin rashin bacci sun bambanta dangane da nau'in matsalar bacci. Alamun cutar na iya kasancewa daga mai sauƙi zuwa mai ƙarfi kuma galibi sun haɗa da ɗaya ko fiye daga cikin alamun da ke biyo baya: hypersomnia (yawan baccin rana), rashin bacci (rage ƙarfin bacci yayin bacci mai ɗorewa tare da farkawa da daddare), ƙarar murya mai ƙarfi, da / ko gajeriyar dakatarwa a cikin numfashi (gajeren lokacin apnea), motsin kafa ko yunƙurin motsa ƙafafunku da daddare, baccin bacci ko fargabar dare (mafarki mai ban tsoro).
Tsarin bacci
Tsarin bacci na al'ada ya ƙunshi manyan fannoni biyu da aka sani da REM da waɗanda ba REM ba. REM yana tsaye don motsi ido da sauri. Barcin REM yana halin annashuwar tsoka, mafarki, motsi na ido mai sauri, da ƙananan raƙuman ruwa a kan EEG (encephalograph). An raba barcin da ba REM zuwa matakai huɗu, daga barci mai sauƙi (matakin 1) zuwa matakin IV (delta ko bacci mai zurfi). Barcin da ba na REM ba ya kai kusan kashi 75% na lokacin bacci na al'ada, yayin da REM ke yin sauran 25% kuma galibi yana iya faruwa da safe. Rikicin bacci yana tarwatsa waɗannan hanyoyin bacci.
Nawa barci nake bukata
Buƙatun lokacin bacci na mutane daban -daban, kuma lokutan bacci sun bambanta tsakanin yara da manya.
babba
Wasu manya na iya bambanta cikin buƙatun bacci daga kusan sa'o'i 5 zuwa 10 a dare. Koyaya, bincike da yawa sun nuna cewa yawancin manya na al'ada suna kashe matsakaicin sa'o'i 7 zuwa 8 a dare.
Ƙananan yara
Gabaɗaya, ƙaramin mutum, ƙarin bacci suke buƙata. Misali, matasa na bukatar bacci na awanni tara, yayin da yara kanana ke bukatar awanni 16 a dare.
Menene rashin barci?
Rashin bacci shine rashin iya jawo ko kula da bacci. Yawancin mutane a rayuwarsu za su sami wahalar yin bacci a wasu lokuta. Koyaya, idan mutum yana da wahalar yin bacci akai -akai ko ci gaba, mutumin na iya fuskantar rashin bacci. Mutanen da ke fama da rashin bacci suna da wahalar yin bacci, wani lokaci na awanni, kuma suna iya farkawa da wuri ko kuma suna iya farkawa akai -akai cikin dare. Ana ganin rashin bacci shine matsalar bacci mafi yawa a Amurka. Dangane da karatu, 95% na Amurkawa sun ba da rahoton rashin bacci a wani lokaci a rayuwarsu.
Sanadin rashin bacci: Tsabtace Barci
Rashin tsaftar bacci yana nufin munanan halaye waɗanda ke shafar ikon bacci. Misali, shan kofi ko wasu abubuwan sha masu kafeyin da maraice, shan taba, cin abinci mai nauyi a cikin dare, yin bacci tare da kunna fitilun da / ko barin TV, ko amfani da wayar hannu, kwamfuta ko kwamfutar hannu kafin kwanciya, mara kyau halaye ko rashin tsaftar bacci na iya haifar da Rashin bacci.
Sanadin rashin bacci: Lafiyar kwakwalwa
Rashin tsabtace bacci ba shine kawai dalilin rashin bacci ba. Matsalolin lafiyar kwakwalwa kamar ɓacin rai, damuwa, da damuwa (alal misali, tashin hankali bayan tashin hankali, rashin mata, ko matsalolin kuɗi) na iya haifar da rashin bacci. Bugu da kari, magungunan da ake amfani da su don magance wasu daga cikin wadannan matsalolin lafiyar kwakwalwa na iya haifar ko kara dagula matsalar bacci. Tattauna duk wata matsala da ta shafi bacci da kuke tsammanin magani ne ya haifar da ita.
Dalilin rashin barci: yanayin likita
Sau da yawa ana danganta rashin bacci da wasu yanayin likita. Waɗannan rikice -rikice galibi suna tsoma baki tare da yanayin bacci na al'ada. An jera wasu daga cikin ƙarin yanayin yanayin kamar haka:
- ciwo na kullum
- COPD
- asma
- Abun barci
- Ciwon zuciya
- amosanin gabbai
- Matsalolin thyroid
- matsalolin jijiyoyin jiki (bugun jini, cutar Alzheimer, cutar Parkinson)
- damuwa
- matsalolin endocrine
Sanadin rashin bacci: Ciki, Haila, da Tsoho
Sauran abubuwan da ke haifar da rashin bacci sun haɗa da juna biyu, haila, da tsufa (maza da mata sama da shekaru 65), duk waɗannan na iya kasancewa saboda hormonal da sauran canje -canje a cikin sunadarai na jiki. Bugu da ƙari, ma'aikata masu canzawa na iya haɓaka matsaloli yayin da bacin baccin su ya lalace saboda jadawalin aikin su na yau da kullun. Wani ɓangare na dalilin da yasa rashin bacci ke haɓaka shine saboda agogon mu na ciki, wanda ke sarrafa lokacin rana lokacin da ake yin homon, sake saitawa. Lokaci na sauran ayyukan jiki na yau da kullun kamar fitsari, motsi na hanji, da bayyanar haske da duhu suma suna canzawa saboda canjin jadawalin.
Menene rashin barci?
Abun bacci cuta ce da ke sa mutum ya daina yawan numfashi yayin bacci. Dakatawa a cikin numfashi na iya zama secondsan daƙiƙa kaɗan ko ya fi tsayi, yana sa jiki ya canza daga yanayin bacci na REM na IV zuwa matakin haske da nake barci. lokaci -lokaci mai haƙuri na iya farkawa. Waɗannan katsewa da yawa a cikin yanayin bacci na al'ada na iya haifar da rashin bacci da baccin rana. Mutane da yawa suna da wannan matsalar amma ba sa ganewa.
Alamar rashin bacci
Alamun rashin bacci sau da yawa ana lura da matar mai haƙuri. Alamun cutar sun hada da hucewa, dakatar da numfashi, galibi ana biye da numfashi ko huci, da bacci yayin lokutan rana.
Maganin rashin barci
Ana iya magance matsalar bacci ta hanyoyi da dama.
- Canje -canje na salon rayuwa (rasa nauyi, guje wa barasa, barci a gefenka maimakon a bayanka, daina shan sigari)
- Baki (kayan kida)
- Na'urar numfashi (CPAP)
- tiyata
Wanene ke samun matsalar bacci?
Abubuwan da ke haifar da haɗarin haɗarin haɓakar bacci shine kiba, sama da shekaru 65, maza, Hispanic, Ba'amurke, da mutanen zuriyar Pacific. Mutanen da ke shan sigari, suna amfani da barasa, masu kwantar da hankula, da / ko masu kwantar da hankali, da waɗanda ke da matsalar hanci, matsalolin zuciya, bugun jini, ko ciwon kwakwalwa su ma suna cikin haɗarin haɗarin bacci. Lokaci -lokaci, mutanen da suka toshe hanyar iska (misali, ƙaramin tonsils ko kunkuntar hanyoyin iska) suma suna cikin haɗarin kamuwa da cutar bacci.
Menene Ciwon Ƙafar Ƙarfi?
Wata matsalar tsarin juyayi, Ciwon Kafa Mai Ragewa (RLS), na iya haifar da rashin bacci kuma ana ɗaukar matsalar bacci. Rikicin tsarin juyayi ne wanda ke shafar kafafu ta hanyar haifar da buƙatun mahaukaci don motsa su. Abin baƙin cikin shine, waɗannan sha’awar sun fi yawa a cikin dare kuma suna haifar da rashin bacci.
Me ke haifar da ciwon ƙafafun ƙafa?
Dalilin ciwon ƙafa mara hutawa shine a mafi yawan lokuta ba a sani ba, kodayake ƙwayoyin halittar jini na iya taka rawa. Ƙarancin baƙin ƙarfe a cikin kwakwalwa kuma yana iya haifar da kafa mara hutawa.
Alamun Ciwon Kafar Ƙarfafawa
- Kafafu ba sa jin dadi, musamman lokacin kwanciya, wanda ke sa mutum ya ji bukatar motsa su. Ana iya jin irin waɗannan abubuwan a cikin hannaye, akwati, ko kai.
- Wadannan abubuwan jin daɗi na iya tsoma baki tare da bacci.
- RLS ya fi muni da dare.
- Yawan waɗannan abubuwan ya dogara da tsananin shari'ar
Jiyya na Ciwon Kafa
- Matsar da gabobin da abin ya shafa
- Bi da yanayin da ya shafi (misali, neuropathy na gefe, ciwon sukari)
- Canza salon rayuwa (daina shan sigari, rage caffeine da barasa, shan kari na ƙarfe, motsa jiki da kyau, yin wanka mai zafi)
- Magunguna (kwayoyin dopamine, gabapentin-enacarbil, benzodiazepines, opioids, anticonvulsants)
Menene narcolepsy?
Narcolepsy cuta ce ta jijiyoyin jiki wanda ke haifar da matsanancin bacci yayin rana. Wasu marasa lafiya suna samun lokacin bacci na lokaci -lokaci da ba a iya sarrafa su yayin kowane irin aiki.
Alamar narcolepsy
- Yawan bacci da rana
- Cataplexy (asarar tsokar sautin tsoka)
- Halittu
- Barcin bacci (rashin ikon motsawa ko magana na ɗan lokaci yayin bacci ko farkawa) yana ɗaukar 'yan seconds zuwa mintuna da yawa, bayan haka mutumin ya sami cikakkiyar lafiya.
Maganin narcolepsy
- Canje-canje na salon rayuwa (yin tsabtace barci mai kyau, ƙuntata maganin kafeyin, taba, da barasa, motsa jiki, samun ƙarin hasken rana, yin bacci, kiyaye jerin abubuwan yi, da kasancewa cikin tsari)
- Magunguna (masu kara kuzari, antidepressants, sodium oxibate)
Gudun bacci (somnambulism)
Sleepwalking, wanda kuma aka sani da somnambulism, cuta ce da ke faruwa yayin bacci mai zurfi kuma yana haifar da mutum ya yi tafiya ko yin halaye masu rikitarwa yayin da suke bacci. Yawaitar bacci ya fi na yara girma fiye da manya kuma ya fi yawa a cikin mutanen da ba sa barci. Mutumin na iya zama da wahalar farkawa, kuma ba za su iya tuna tafiya da barci ba lokacin da suka farka.
Barcin Tafiya
- rashin bacci
- Jadawalin baccin bacci
- danniya
- buguwa
- Amfani da wasu magunguna kamar su sedative-hypnotics, neuroleptics, stimulants, and antihistamines
Maganin bacci
- Magunguna (ProSom, Klonopin, Trazodone)
- Dabaru na annashuwa da tunani
- Tashin hankali (galibi mutum yana farkawa kafin tafiya bacci)
Canjin aikin bacci na aiki
Rikicin aikin bacci na aiki yana shafar mutanen da ke aiki sa'o'in da ba na al'ada ba, yawanci tsakanin 10:00 PM zuwa 10:00 PM. kuma 6 am Kimanin kashi 20 cikin 100 na ma'aikatan Amurka ana aiki da su a lokutan da ba a saba gani ba, wanda ke nufin cewa daya daga cikin jadawalin aikin Amurka guda biyar yana da yuwuwar tarwatsa yanayin yanayin circadian na jikinsu.
Alamomin canza aikin bacci
Rashin bacci da yawan bacci sun fi na rashin bacci lokacin aiki yana canzawa. Rikicin bacci yayin canza aiki yana iya sa ya zama da wahala a mai da hankali.
Canjin aikin rashin bacci na aiki
- Ci gaba da lissafin bacci
- Rage yawan sauye -sauyen dare a jere
- Guji yin aiki na tsawon sa'o'i
- Guji doguwar tafiya
- Guji sauye sauye sauye sauye -sauye
- Lokacin da ba ku aiki, kuna bacci gwargwadon abin da kuke buƙata
- Yi ƙoƙarin yin ɗan bacci yayin motsi na dare
- Ana iya buƙatar magungunan bacci
Jiyya na rashin bacci: littafin bacci
Littafin rubutu na bacci na iya taimaka muku da likitan ku samun fa'ida mai mahimmanci game da matsalolin baccin ku. Kuna iya taimakawa likitan ku idan kun tsaya kan halayen ku na makonni 1 zuwa 2 kafin ganin likitan ku. A madadin haka, likitanka na iya tambayarka ka riƙe littafin bacci kafin zuwanka na gaba.
Littafin rikodin bacci na iya taimakawa rikodin matsalolin da ke faruwa a cikin salon rayuwar ku waɗanda ke hana bacci ko haifar da rashin bacci. Takardar bacci na iya ƙunsar abubuwa masu zuwa: yaushe za ku kwanta, yaushe kuka yi barci, yaushe kuka farka, sau nawa kuke farkawa da daddare, yaushe kuke shan maganin kafeyin ko barasa, kuma menene? Kuna ci da sha kafin ku kwanta, ƙalubalen motsin rai da / ko damuwa, kuma a ƙarshe jerin magungunan ku.
Binciken Ciwon Barci: Nazarin Barci
Binciken rikicewar bacci galibi yana farawa tare da likitan ku yana yin gwajin jiki, tarihin matsalolin baccin ku da sake duba abubuwan da ke iya haifar da haɗari, da yin bita akan littafin baccin ku (idan akwai). Sannan likitanku na iya tura ku zuwa asibitin bacci don ƙarin gwaje -gwajen da ake kira "binciken bacci" ko polysomnogram. Wannan binciken yawanci yana faruwa ne cikin dare kuma ana ɗaukar motsin mara lafiya, numfashi, aikin kwakwalwa, da sauran ma'aunai.Sakamakon na iya nuna rashin lafiya kamar rashin bacci ko wasu matsalolin da suka shafi bacci.
Magungunan rashin bacci
Jiyya don rashin bacci ya dogara da dalilin. Narcolepsy da ciwon ƙafa mara hutawa za a iya bi da su tare da sauye -sauyen salon rayuwa da magunguna. Haka ma rashin bacci. Koyaya, rashin bacci na iya buƙatar canjin salon rayuwa. Gudun bacci ba shi da takamaiman magani ban da canjin salon rayuwa kamar tsabtace bacci mai kyau - wasu marasa lafiya suna amsa hypnosis.
Na'urar numfashi
Ana iya ba da kayan aikin numfashi (CPAP) don taimakawa a buɗe hanyoyin iska a cikin dare don ku iya hutawa idan kuna da matsalar bacci.
Biofeedback
Biofeedback wata hanya ce da ake amfani da ita don horar da hankali don samun ƙarin sani da sarrafa damuwar kansa. Kwamfuta tana lura da bugun zuciya da sauran alamomin danniya, da siginar dawowa, don mutum ya ƙara sanin matakan damuwa. Wannan dabarar na iya taimakawa wajen magance rashin bacci mai alaƙa da tashin hankali, rashin bacci, ko wasu matsalolin bacci.
Rashin bacci a cikin yara
Rashin bacci yana shafar yara da matasa. Ko da jarirai na iya samun wahalar bacci. Waɗannan sun haɗa da matsalolin faɗuwa ko bacci, baccin bacci, tafiya cikin bacci, raunin ƙafa mara ƙarfi, da yawan bacci.
Rashin bacci a cikin yara: dalilai
Tunda akwai nau'ikan bacci iri -iri da yawa a cikin yara, abubuwan da ke haifar da su ma sun bambanta. Damuwa na iya haifar da mafarki mai ban tsoro wanda zai iya haifar da firgici na dare. Za a iya haifar da bacin rai ta hanyar tarihin iyali na gado, rashin kula da mafitsara, ko damuwa ta zuciya, da sauran abubuwa. Rashin bacci a cikin yara na iya haifar da damuwa, zafi, ko tabin hankali.
Rashin bacci a cikin yara: magani
Kamar abubuwan da ke haifar da rashin bacci ga yara, jiyya ga waɗannan cututtukan su ma sun bambanta. Tabbatattun halaye na bacci, iyakance lokacin allo kafin kwanciya, saita tsauraran matakai na bacci da lokacin farkawa, da tabbatar da cewa yara sun sami motsa jiki da yawa na iya taimakawa tare da rikice -rikicen bacci na ƙuruciya kamar su ciwon ƙafa.
Yadda Ake Barci Mai Kyau: Motsa Jiki
Motsa jiki na yau da kullun wani ɓangare ne na shirin tsabtace bacci mai kyau. Koyaya, yana da mahimmanci a zaɓi lokutan ranar da kuke motsa jiki. Motsa jiki da yammacin rana zai sauƙaƙa muku bacci da bacci. Koyaya, idan kuna motsa jiki na awanni kaɗan (kusan sa'o'i 2 zuwa 4) kafin kwanciya, yana iya zama mafi wahala a sami barcin dare mai kyau. Mutanen da suke motsa jiki akai -akai galibi suna da ƙarancin haɗari da haɗarin rashin bacci.
Yadda Ake Barci Mai Kyau: Abinci Don Gujewa
Cin abinci da sha wani bangare ne na tsabtace bacci mai kyau, Abincin da za a guji ya haɗa da waɗanda ke ɗauke da maganin kafeyin (kofi, shayi, da sodas), abincin dare (adadi mai yawa), abinci mai yaji, da shan barasa. Barasa na iya sa wasu mutane yin bacci, amma yana iya haifar da farkawa da wuri da dare.
Yadda Ake Barci Mai Kyau: Abinci Mai Taimakawa
Abincin da ke taimakawa cimma tsabtataccen bacci yana da isasshen hadaddun carbohydrates da furotin a cikin abincin dare. Ya kamata a cinye ƙananan abinci ko matsakaici na abinci da yamma, zai fi dacewa 'yan sa'o'i kafin kwanta barci. Bugu da ƙari, hatsi tare da madara ko 'yan crackers da cuku na iya taimakawa. Wasu masana abinci masu gina jiki sun ba da shawarar kada su ci komai aƙalla sa'a guda kafin lokacin kwanciya.
Yadda Ake Barci Mai Kyau: Rage fasahar zamani kafin kwanciya
Wani bangare na tsabtace bacci mai kyau shine rage adadin abubuwan da zasu iya sa ku yin tunani ko aiwatarwa kafin kwanciya barci. Wataƙila ɗayan mafi kyawun misalai shine talabijin na dare. Wasu shirye -shirye na iya haɓaka faɗakarwar hankali ko sa ku yi tunani game da batutuwa. Irin wannan yanayi yana faruwa a cikin yaran da suke yin wasannin bidiyo kai tsaye kafin kwanciya ko a cikin matasa da / ko manya waɗanda ke amfani da kwamfutoci, wayoyin hannu, ko Allunan.
Tsabtace bacci mai kyau yana ba da shawarar cewa kuna rage kuzari yayin da kuke shirin bacci. Masu binciken bacci sun ba da shawarar cewa ku daina amfani da talabijin, wasannin bidiyo, ko intanet kusan awa ɗaya kafin kwanciya. wasu sun ba da shawarar cewa mutane su shirya don kwanciya ta hanyar karantawa da hana amfani da talabijin ko kwamfuta a cikin ɗakin kwana.
Yadda ake barci da kyau: ibadodin kwanciya
Kuna iya ɗaukar wasu matakai masu kyau don taimakawa kafa kyawawan halaye na tsabtace bacci. Misali, zaku iya "sauke" matakin aikin ku kusan awa daya kafin kwanta barci ta hanyar wanka da dumi, karatu, ko yin dabarun shakatawa na biofeedback. Yana da kyau tsabtace bacci don kafa barcin yau da kullun da lokutan farkawa don yin tasiri akan ilmin sunadarai na jikin ku don haka ana tsammanin lokacin bacci da farkawa su zama lokuta na yau da kullun.
Bin taka tsantsan na tsabtace bacci mai kyau na iya taimakawa rage ko ma magance wasu matsalolin bacci.