Zamkati
- Kodi vuto la kugona ndi chiyani?
- Nchifukwa chiyani kugona kuli kofunika?
- Zizindikiro za kusowa tulo
- Nthawi yogona
- Ndikufuna kugona kwambiri
- wamkulu
- Achinyamata
- Kodi kugona tulo ndi chiyani?
- Zomwe Zimayambitsa Tulo: Kugona Ukhondo
- Zomwe Zimayambitsa Tulo: Mental Health
- Zomwe zimayambitsa kusowa tulo: matenda
- Zomwe Zimayambitsa Tulo: Mimba, Kusamba, ndi Ukalamba
- Kodi matenda obanika kutulo ndi chiyani?
- Kugona kwa matenda obanika kutulo
- Kugona kwa matenda obanika kutulo
- Ndani amadwala matenda obanika kutulo?
- Kodi Restless Legs Syndrome ndi chiyani?
- Nchiyani chimayambitsa matenda amiyendo osakhazikika?
- Zizindikiro Zosakhazikika Zamiyendo
- Chithandizo Chopanda Mwendo Wamatenda
- Kodi narcolepsy ndi chiyani?
- Zizindikiro za matenda osokoneza bongo
- Chithandizo cha mankhwala osokoneza bongo
- Kuyenda tulo (somnambulism)
- Zoyambitsa Kugonana
- Chithandizo chogona
- Kusintha kwa ntchito yogona tulo
- Zizindikiro zakusintha kwa ntchito yogona
- Kusintha kwa ntchito yokhudzana ndi vuto la kugona
- Chithandizo cha kusowa tulo: zolemba za kugona
- Matenda Akugona: Kuphunzira Kugona
- Matenda ogona
- Zipangizo zopumira
- Zambiri ``
- Matenda ogona mwa ana
- Matenda ogona mwa ana: zoyambitsa
- Matenda ogona mwa ana: chithandizo
- Momwe Mungagone Bwino: Kuchita masewera olimbitsa thupi
- Momwe Mungagone Bwino: Zakudya Zomwe Muyenera Kupewa
- Momwe Mungagone Bwino: Zakudya Zothandiza
- Momwe Mungagone Bwino: Chepetsani ukadaulo musanagone
- Momwe mungagonere bwino: miyambo yogona
Kodi vuto la kugona ndi chiyani?
Matenda atulo ndimikhalidwe yomwe imakhudza kuthekera kwa munthu kugona mokwanira. Zomwe zimayambitsa izi zimasiyanasiyana, kuyambira zizolowezi zomwe anthu amakhala nazo asanagone mpaka zovuta zingapo zamankhwala zomwe zimasokoneza nthawi yogona. Ngati mukuwona kuti simukumva kupumula mutadzuka m'mawa, muyenera kupita kukaonana ndi dokotala wanu kuti muwone ngati muli ndi vuto la kugona. Matenda atulo amatha kusintha kwambiri thanzi la munthu.
Nchifukwa chiyani kugona kuli kofunika?
Kulephera kugona kungakhale pangozi! Mwachitsanzo, ngozi zapagalimoto, mavuto amunthu, kusagwira bwino ntchito, kuvulala, zovuta zokumbukira, komanso zovuta zam'maganizo zimalumikizidwa ndi kugona tulo tofa nato. Kuphatikiza apo, ofufuza apeza kuti kusowa tulo kumatha kudwalitsa matenda amtima, kunenepa kwambiri, komanso matenda ashuga.
Zizindikiro za kusowa tulo
Zizindikiro zakusowa tulo zimasiyana kutengera mtundu wamatenda. Zizindikiro zimatha kukhala zofewa mpaka zovuta ndipo nthawi zambiri zimaphatikizapo chimodzi kapena zingapo mwa zotsatirazi: hypersomnia (kugona tulo masana), kusowa tulo (kuchepa kugona bwino nthawi yopanda tulo nthawi zambiri usiku), kulira mokweza, ndi / kapena kupuma pang'ono kupuma (kupuma pang'ono), kuyenda kwamiyendo kapena kufuna kusuntha miyendo usiku, kugona tulo kapena zoopsa usiku (zoopsa).
Nthawi yogona
Nthawi yogona mokwanira imakhala ndimagulu awiri akulu omwe amadziwika kuti REM komanso omwe si a REM. REM imayimira kuyenda kwamaso mwachangu. Kugona kwa REM kumadziwika ndi kupumula kwa minofu, kulota, kuyenda kwamaso mwachangu, komanso mafunde ochepa pa EEG (encephalograph). Kugona kwa non-REM kumagawika magawo anayi, kuyambira kugona pang'ono (mulingo 1) mpaka mulingo IV (delta kapena tulo tofa nato). Kugona kwa non-REM kumakhala pafupifupi 75% ya nthawi yogona yokhazikika, pomwe REM imapanga 25% yotsalayo ndipo nthawi zambiri imachitika m'mawa. Matenda atulo amasokoneza magonedwe awa.
Ndikufuna kugona kwambiri
Zosowa zakugona kwa anthu ndizosiyana, ndipo nthawi yogona imasiyana pakati pa ana ndi akulu.
wamkulu
Akuluakulu ena amatha kusiyanasiyana pakati pogona kuyambira 5 mpaka 10 maola usiku. Komabe, kafukufuku wambiri wasonyeza kuti ambiri mwa achikulire omwe amakhala bwino amakhala maola 7 kapena 8 usiku.
Achinyamata
Mwambiri, wocheperako munthu, amafunika kugona kwambiri. Mwachitsanzo, achinyamata amafunika kugona maola 9, pomwe ana amafunikira maola 16 usiku.
Kodi kugona tulo ndi chiyani?
Kusowa tulo ndiko kulephera kuyambitsa kapena kugona. Ambiri mwa anthu m'miyoyo yawo azivutika kugona nthawi zina. Komabe, ngati munthuyo akuvutika kugona pafupipafupi kapena mosalekeza, munthuyo amatha kugona tulo. Anthu omwe ali ndi vuto la kugona amavutika kugona, nthawi zina kwa maola ambiri, ndipo amatha kudzuka molawirira kwambiri kapena akhoza kudzuka mobwerezabwereza usiku wonse. Ku United States amadziwika kuti ndi vuto la kugona tulo. Malinga ndi kafukufuku, aku 95% aku America adanenanso za kusowa tulo nthawi ina m'moyo wawo.
Zomwe Zimayambitsa Tulo: Kugona Ukhondo
Ukhondo wogona mokwanira umatanthauza zizolowezi zoipa zomwe zimakhudza kugona kwa munthu. Mwachitsanzo, kumwa khofi kapena zakumwa zina za khofi madzulo, kusuta, kudya zakudya zolemera kwambiri pakati pausiku, kugona tulo ndi magetsi ndi / kapena kusiya TV, kapena kugwiritsa ntchito foni, kompyuta kapena piritsi musanagone, zoipa zizolowezi kapena ukhondo wogona mokwanira zimatha kuyambitsa Kuchititsa kugona.
Zomwe Zimayambitsa Tulo: Mental Health
Ukhondo wogona mokwanira siwo wokhawo womwe umayambitsa kusowa tulo. Mavuto amisala monga kukhumudwa, kuda nkhawa, komanso kupsinjika (mwachitsanzo, kupsinjika pambuyo pa zoopsa, kutayika kwa mwamuna kapena mkazi, kapena mavuto azachuma) amathanso kubweretsa kugona. Kuphatikiza apo, mankhwala omwe amagwiritsidwa ntchito pochiza ena mwamavuto amisalawa amatha kuyambitsa kapena kukulitsa vuto la kugona. Kambiranani mavuto aliwonse okhudzana ndi kugona omwe mukuganiza kuti amayambitsidwa ndi mankhwala ndi dokotala.
Zomwe zimayambitsa kusowa tulo: matenda
Kusowa tulo nthawi zambiri kumalumikizidwa ndi matenda ena. Matendawa nthawi zambiri amalepheretsa kugona mokwanira. Zina mwazomwe zatchulidwazi zalembedwa motere:
- kupweteka kosalekeza
- COPD
- mphumu
- Mpweya wogona
- Mtima chilema
- nyamakazi
- Mavuto a chithokomiro
- mavuto amitsempha (sitiroko, matenda a Alzheimer's, matenda a Parkinson)
- kukhumudwa
- mavuto a endocrine
Zomwe Zimayambitsa Tulo: Mimba, Kusamba, ndi Ukalamba
Zina mwazomwe zimayambitsa kusowa tulo zimaphatikizapo kutenga pakati, kusintha kwa msambo, ndi ukalamba (onse amuna ndi akazi azaka zopitilira 65), zomwe zimatha chifukwa cha mahomoni komanso kusintha kwina kwamagetsi. Kuphatikiza apo, ogwira ntchito osinthana amatha kukhala ndi mavuto chifukwa chakugona kwawo kumasokonezedwa chifukwa chakulephera kugwira ntchito. Chimodzi mwazifukwa zomwe kusowa tulo kumayamba ndi chifukwa mawotchi athu amkati, omwe amayang'anira nthawi yamasana yopangidwa ndimadzi, amakonzanso. Nthawi yogwirira ntchito zina monga kukodza, matumbo, kuwalako kuwala ndi mdima kumasinthanso chifukwa chosintha ndandanda.
Kodi matenda obanika kutulo ndi chiyani?
Matenda obanika kutulo ndi matenda omwe amachititsa kuti munthu asiye kupuma akagona. Kupuma pang'ono kumatha kukhala masekondi angapo kapena kupitilira apo, ndikupangitsa kuti thupi lisinthe tulo losagwirizana ndi REM kupita kumalo owonekera bwino omwe ndimagona. nthawi zina wodwalayo amatha kudzuka. Zododometsa zingapo munthawi yoyenera kugona zimatha kubweretsa kugona tulo komanso kugona tulo masana. Anthu ambiri ali ndi vutoli koma sazindikira.
Kugona kwa matenda obanika kutulo
Zizindikiro za matenda obanika kutulo nthawi zambiri zimawonedwa ndi mnzake wa wodwalayo. Zizindikiro zake zimaphatikizapo kukoka, kupuma pang'ono, nthawi zambiri kutsata kapena kupumira, komanso kuwodzera masana.
Kugona kwa matenda obanika kutulo
Mphuno yogona imatha kuchiritsidwa m'njira zingapo.
- Kusintha pamoyo wanu (kuonda, kupewa mowa, kugona mbali yanu kumbuyo kwanu, kusiya kusuta)
- Zojambula pakamwa (zida zamlomo)
- Zipangizo zopumira (CPAP)
- opaleshoni
Ndani amadwala matenda obanika kutulo?
Zowopsa zomwe zimayambitsa matenda obanika kutulo ndi kunenepa kwambiri, kupitirira zaka 65, amuna, Puerto Rico, African-American, ndi anthu ochokera ku Pacific. Anthu omwe amasuta fodya, kumwa mowa, opewetsa nkhawa, komanso / kapena oletsa nkhawa, komanso omwe ali ndi vuto la mphuno, mavuto amtima, sitiroko, kapena zotupa zamaubongo nawonso ali pachiwopsezo chachikulu chobanika kutulo. Nthawi zina, anthu omwe ali ndi njira yolepheretsa kuyenda kwa ndege (mwachitsanzo, matani okulitsidwa kapena kupendekera kwapanjira) amakhalanso pachiwopsezo chokhala ndi vuto la kugona.
Kodi Restless Legs Syndrome ndi chiyani?
Vuto lina lamanjenje, Restless Leg Syndrome (RLS), limatha kudzetsa tulo ndipo limawoneka ngati vuto la kugona. Ndi vuto lamanjenje lomwe limakhudza miyendo ndikupanga zolimbikitsa zachilendo kuti zizisuntha. Tsoka ilo, zokopa izi zimawoneka kuti ndizofala usiku ndipo zimabweretsa kugona.
Nchiyani chimayambitsa matenda amiyendo osakhazikika?
Zomwe zimayambitsa matenda amiyendo yopuma nthawi zambiri sizidziwika, ngakhale chibadwa chimatha kugwira ntchito. Kuchuluka kwa chitsulo muubongo kumatha kupangitsanso mwendo wosakhazikika.
Zizindikiro Zosakhazikika Zamiyendo
- Miyendo imakhala yosavutikira, makamaka ikagona pansi, zomwe zimapangitsa munthuyo kumva kuti akuyenera kuyisuntha. Zomverera zofananira zimatha kumveka mmanja, thunthu, kapena mutu.
- Izi zimatha kusokoneza tulo.
- RLS nthawi zambiri imakhala yoyipa usiku.
- Kuchuluka kwa zigawo izi kumadalira kuopsa kwa mulandu
Chithandizo Chopanda Mwendo Wamatenda
- Sunthani nthambi yomwe yakhudzidwa
- Chitani zovuta zina (mwachitsanzo, zotumphukira za m'mitsempha, matenda ashuga)
- Sinthani moyo wanu (siyani kusuta fodya, muchepetse kumwa khofi kapena mowa, kumwa mankhwala azitsulo, kuchita masewera olimbitsa thupi, kusambira)
- Mankhwala (dopamine majini, gabapentin-enacarbil, benzodiazepines, opioids, anticonvulsants)
Kodi narcolepsy ndi chiyani?
Narcolepsy ndi matenda amitsempha omwe amachititsa kugona kwambiri masana. Odwala ena amakhala ndi nthawi yopumira komanso yosasinthasintha nthawi iliyonse yantchito.
Zizindikiro za matenda osokoneza bongo
- Kugona masana kwambiri
- Cataplexy (kutayika mwadzidzidzi kwa minofu)
- Ziwerengero
- Kugona tulo (kulephera kwakanthawi kuyenda kapena kuyankhula uku tulo kapena tulo) kumatha masekondi pang'ono mpaka mphindi zingapo, pambuyo pake munthuyo amachira kwathunthu.
Chithandizo cha mankhwala osokoneza bongo
- Kusintha kwa moyo (kuchita ukhondo wabwino, kuletsa tiyi kapena khofi, fodya, ndi mowa, kuchita masewera olimbitsa thupi, kupeza dzuwa, kugona pang'ono, kukhala ndi mndandanda wazomwe muyenera kuchita, ndikukhala olongosoka)
- Mankhwala (opatsa mphamvu, antidepressants, sodium oxibate)
Kuyenda tulo (somnambulism)
Kuyenda tulo, komwe kumatchedwanso somnambulism, ndi vuto lamakhalidwe lomwe limachitika tulo tofa nato ndipo limapangitsa munthu kuyenda kapena kuchita zinthu zovuta akadali mtulo. Kuyenda tulo kumakhala kofala kwambiri mwa ana kuposa achikulire ndipo kumakhala kofala kwambiri kwa anthu omwe sagona tulo. Munthuyo akhoza kukhala wovuta kudzuka, ndipo sangathe kuti azikumbukira nthawi yogona akamadzuka.
Zoyambitsa Kugonana
- kusowa tulo
- Ndandanda yogona
- nkhawa
- kuledzera
- Kugwiritsa ntchito mankhwala ena monga sedative-hypnotics, neuroleptics, stimulants, ndi antihistamines
Chithandizo chogona
- Mankhwala (ProSom, Klonopin, Trazodone)
- Kupumula komanso njira zamaganizidwe
- Kudzidzimutsa (nthawi zambiri munthu amadzuka asanagone)
Kusintha kwa ntchito yogona tulo
Mavuto ogona ogwirira ntchito nthawi zambiri amakhudza anthu omwe amagwira ntchito nthawi yayitali, nthawi zambiri pakati pa 10:00 PM mpaka 10:00 PM. ndi 6 a.m. Pafupifupi 20 peresenti ya anthu ogwira ntchito ku US amagwiritsidwa ntchito maola osazolowereka, zomwe zikutanthauza kuti gawo limodzi mwa magawo asanu ogwira ntchito ku America atha kusokoneza matupi a matupi awo.
Zizindikiro zakusintha kwa ntchito yogona
Kusowa tulo komanso kugona tulo tambiri nthawi zambiri ndimomwe timagonera tulo tikamagwira ntchito. Vuto lakugona mukamagwira ntchito mosinthana lingapangitsenso kuti zikhale zovuta kuyika chidwi.
Kusintha kwa ntchito yokhudzana ndi vuto la kugona
- Sungani zolemba zanu zogona
- Kuchepetsa kuchuluka kosinthana usiku motsatizana
- Pewani kugwira ntchito nthawi yayitali
- Pewani maulendo ataliatali
- Pewani kusintha kosintha pafupipafupi
- Mukakhala kuti simukugwira ntchito, mumagona mokwanira momwe mumafunira
- Yesetsani kugona pang'ono usiku
- Mapiritsi ogona angafunike
Chithandizo cha kusowa tulo: zolemba za kugona
Zolemba zakugona zitha kukuthandizani inu ndi adotolo kuti mumvetsetse mavuto anu ogona. Mutha kuthandiza dokotala ngati mumamatira ku zizolowezi zanu kwa 1 mpaka 2 masabata musanawone dokotala wanu. Mwinanso, dokotala wanu akhoza kukupemphani kuti mulembe zolemba zanu musanabwerere.
Zolemba zakugona zitha kukuthandizani kulemba zovuta zomwe mungakumane nazo m'moyo wanu zomwe zimalepheretsa kugona kapena kugona tulo. Zolemba zakugona zitha kukhala ndi mfundo izi: mumagona liti, mumagona liti, mumadzuka liti, mumadzuka kangati usiku, mumamwa caffeine kapena mowa, ndipo chiyani? Mumadya ndi kumwa musanagone, zovuta zam'malingaliro ndi / kapena zopanikizika, ndipo pamapeto pake mndandanda wa mankhwala anu.
Matenda Akugona: Kuphunzira Kugona
Kuzindikira zovuta zakugona kumayambira pomwe dokotala amakupimirani, mbiri ya mavuto anu ogona ndikuwunikanso zomwe zingayambitse zoopsa, ndikuwunikiranso zolemba zanu (ngati zilipo). Dokotala wanu atha kukutumizirani kuchipatala chogona kuti mukayesedwe zina zotchedwa "kafukufuku wogona" kapena polysomnogram. Kafukufukuyu nthawi zambiri amachitika usiku umodzi ndipo mayendedwe a wodwalayo, kupuma, ntchito yaubongo, ndi zina zimatengedwa.Zotsatirazo zitha kuwonetsa vuto monga kupuma tulo kapena mavuto ena okhudzana ndi tulo.
Matenda ogona
Chithandizo cha vuto la kugona chimadalira chifukwa. Narcolepsy ndi matenda amiyendo osakhazikika amatha kuchiritsidwa ndimasinthidwe amoyo komanso mankhwala azamankhwala. Zomwezo zimapitanso kusowa tulo. Komabe, kusowa tulo kumangofunika kusintha kwamachitidwe. Kuyenda tulo kulibe chithandizo chamankhwala ena kupatula kusintha kwa moyo monga ukhondo wabwino - odwala ena amalabadira zamatsenga.
Zipangizo zopumira
Zida zopumira (CPAP) zitha kuperekedwa kuti zithandizire kuti mpweya wanu uzikhala wotseguka usiku kuti mupumule ngati muli ndi vuto la kupuma.
Zambiri ``
Biofeedback ndi njira yomwe imagwiritsidwa ntchito kuphunzitsa malingaliro kuti azindikire ndikuwongolera kupsinjika kwawo. Makompyuta amayang'anira kugunda kwa mtima ndi zina zowonetsa kupsinjika, komanso zisonyezo zobwerera, kuti munthu azindikire kupsinjika kwawo. Njira imeneyi ingakhale yothandiza pochiza tulo tomwe timakhala tokhudzana ndi nkhawa, matenda obanika kutulo, kapena mavuto ena ogona.
Matenda ogona mwa ana
Matenda ogona amakhudza ana ndi achinyamata. Ngakhale makanda amathanso kuvutika kugona. Izi zikuphatikiza zovuta zakugona kapena kugona, kugona tulo, kugona tulo, matenda amiyendo yopuma, komanso kugona tulo mopitilira muyeso.
Matenda ogona mwa ana: zoyambitsa
Popeza pali mitundu yambiri yamavuto ogona mwa ana, zomwe zimayambitsa zimasiyananso. Kupsinjika mtima kumatha kuyambitsa maloto olakwika omwe amatha kubweretsa zoopsa usiku. Kuthira m'mabedi kumatha kuyambitsidwa ndi mbiri yakunyentchera pabedi, kusowa bwino kwa chikhodzodzo, kapena kupsinjika kwamaganizidwe, mwazinthu zina. Kusowa tulo kwa ana kumayambitsidwa ndi nkhawa, kupweteka, kapena kusokonezeka kwamaganizidwe.
Matenda ogona mwa ana: chithandizo
Monga zomwe zimayambitsa ana kugona, chithandizo cha matendawa chimasiyananso. Zizolowezi zabwino zogonera, kuchepetsa nthawi yophimba musanagone, kukhazikitsa njira zolimba zogonera komanso nthawi zodzuka, ndikuwonetsetsa kuti ana akuchita zolimbitsa thupi zambiri zitha kuthandizira pamavuto ambiri ogona aubwana monga matenda amiyendo osakhazikika.
Momwe Mungagone Bwino: Kuchita masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi nthawi zonse ndi gawo lina la pulogalamu yabwino yaukhondo. Komabe, ndikofunikira kusankha nthawi zamasiku omwe mumachita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi madzulo kudzakupangitsani kuti mukhale osavuta kugona ndi kugona. Komabe, ngati mumachita masewera olimbitsa thupi maola ochepa (pafupifupi 2 mpaka 4 maola) musanagone, zingakhale zovuta kugona tulo tabwino. Anthu omwe amachita masewera olimbitsa thupi pafupipafupi samakhala ndi vuto lochepa tulo.
Momwe Mungagone Bwino: Zakudya Zomwe Muyenera Kupewa
Kudya ndi kumwa ndi mbali ina ya ukhondo wa kugona: Zakudya zomwe muyenera kupewa ndizomwe zili ndi caffeine (khofi, tiyi, ndi masoda), chakudya chamadzimadzi (chochuluka), zakudya zokometsera, komanso kumwa mowa. Mowa umatha kupangitsa anthu ena kugona, koma umatha kuyambitsa kudzuka msanga usiku.
Momwe Mungagone Bwino: Zakudya Zothandiza
Zakudya zomwe zimathandiza kuti munthu azigona mokwanira amakhala ndi chakudya chokwanira komanso chakudya chamadzulo. Zakudya zazing'ono kapena zochepa ziyenera kudyedwa madzulo, makamaka kutatsala maola ochepa kuti mugone. Kuphatikiza apo, phala lokhala ndi mkaka kapena tchipisi tating'onoting'ono ndi tchizi zitha kuthandizira. Akatswiri ena azaumoyo amalangiza kuti asadye chilichonse osachepera ola limodzi asanagone.
Momwe Mungagone Bwino: Chepetsani ukadaulo musanagone
Mbali ina ya ukhondo wabwino ndikuchepetsa kuchuluka kwa zinthu zomwe zingakupangitseni kuganiza kapena kuchita musanagone. Mwina chimodzi mwazitsanzo zabwino kwambiri ndi kanema wawayilesi usiku. Mapulogalamu ena amatha kukulitsa chidwi cham'mutu kapena kukupangitsani kuganizira mitu. Zinthu zofananazi zimachitika kwa ana omwe amasewera makanema asanagone kapena achinyamata komanso / kapena achikulire omwe amagwiritsa ntchito makompyuta, mafoni, kapena mapiritsi.
Kukhala ndi ukhondo wabwino kumawonetsa kuti mukuchepetsa kukondoweza kwa ubongo mukamakonzekera kugona. Ofufuza za kugona akuti musiye kugwiritsa ntchito TV, masewera apakanema, kapena intaneti pafupifupi ola limodzi musanagone. ena amati anthu azikonzekera kugona powerenga ndikuletsa kugwiritsa ntchito ma TV kapena makompyuta mchipinda chogona.
Momwe mungagonere bwino: miyambo yogona
Mutha kutenga njira zina zokuthandizani kukhazikitsa ukhondo. Mwachitsanzo, mutha "kusiya" zochitika zanu pafupifupi ola limodzi musanagone mwa kusamba mofunda, kuwerenga, kapena kuyesa njira zopumira za biofeedback. Ndi ukhondo wabwino pogona kuti mukhale ndi nthawi yogona komanso nthawi zodziwikiratu zomwe zimakhudza thupi lanu kuti nthawi zogona ndi zodzuka zizikhala nthawi zachizolowezi.
Kutsatira njira zodzitetezera paukhondo wabwino kumathandiza kuchepetsa kapena kuthetsa mavuto ena ogona.
