Nezve Mushonga

Matambudziko ekurara: kushaya hope, kufema kufema, uye zvimwe

Munyori: Louise Ward
Zuva Rekusika: 9 Kukadzi 2021
Gadziridza Zuva: 19 Zvita 2022
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Zvemukati

Ndezvipi zvinetso zvekurara?

Matambudziko ekurara mamiriro ezvinhu anokanganisa kugona kwemunhu kuwana kurara kwakanaka. Izvo zvinokonzeresa zvemamiriro aya zvinosiyana, kubva pane tsika vanhu vanokura vasati varara kune huwandu hwezvinetso zvekurapa zvinovhiringidza zvakajairika kurara kutenderera. Kana iwe ukaona kuti hausi kunzwa kuzorora mushure mekumuka mangwanani, iwe unofanirwa kuona chiremba wako kuti aone kana iwe uine chirwere chehope. Dambudziko rekurara rinogona kukanganisa zvakanyanya hutano hwomunhu.


Sei kurara kuchikosha?

Kushaikwa kwekurara kunogona kutyisidzira hupenyu! Semuenzaniso, tsaona dzemotokari, matambudziko emunhu, kusaita basa mushe, kukuvara, matambudziko ekurangarira, uye kusagadzikana kwepfungwa zvakabatanidzwa nekurara zvisirizvo. Mukuwedzera, vatsvakurudzi vakaona kuti kusuruvara kunogona kukonzera chirwere chemwoyo, kuneta, uye chirwere cheshuga.

Zviratidzo zvekushaya hope

Zviratidzo zvekutadza kurara zvinosiyana zvichienderana nerudzi rwekurara kusagadzikana. Zviratidzo zvinogona kubva pane zvinyoro kusvika kune zvakakomba uye kazhinji zvinosanganisira chimwe kana zvimwe zvezvinotevera zviratidzo: hypersomnia (yakanyanyisa kurara masikati), kushaya hope (kudzikira kwekurara zvakanaka panguva yekurara usingazorore nekumuka kazhinji husiku), kuridza ngonono, uye / kana kumbomira kupfupi mukufema (nguva pfupi yekufema), kufamba kwemakumbo kana kuda kusimudzira makumbo usiku, kurara kana kutyisa kwehusiku (zvinotyisa).


Nguva yekurara

Kurara kwakajairwa kunosanganisira maviri makuru mapoka anozivikanwa seREM uye asiri-REM. REM inomirira kukurumidza kweziso kufamba. Kurara kweREM kunoonekwa nekuzorora kwemhasuru, kurota, episodic nekukurumidza kufamba kwemaziso, uye mafungu ekuderera eEEG (encephalograph). Kurara kusiri-kweREM kwakakamurwa kuita nhanho ina, kubva pakurara zvishoma (nhanho 1) kusvika padanho IV (delta kana kurara kwakadzika). Kurara kusiri-kweREM kunogadzira ingangoita 75% yenguva yekurara yakajairwa, nepo REM ichigadzira yasara ye25% uye inowanzoitika kuitika mangwanani. Matambudziko ekurara anovhiringidza marara aya.

Ndoda kurara zvakadii

Nguva yekurara kwevanhu inoda zvakasiyana, uye nguva dzekurara dzinosiyana pakati pevana nevakuru.



mukuru

Vamwe vanhu vakuru vanogona kusiyanisa pakurara kwavo zvinodiwa kubva kunosvika mashanu kusvika maawa gumi pahusiku. Nekudaro, ongororo dzinoverengeka dzakaratidza kuti ruzhinji rwevanhu vakuru vanoshandisa avhareji yemaawa manomwe kusvika masere usiku.


Vechidiki

Pakati pese, mudiki munhu wacho, ndipo paanonyanya kurara zvavanoda. Semuenzaniso, vechidiki vanoda maawa mapfumbamwe ekurara, nepo vacheche vachida maawa gumi nematanhatu usiku.

Chii chinonzi kushaya hope?

Kushaya hope ndiko kusakwanisa kukurudzira kana kuchengetedza kurara. Vazhinji vevanhu muhupenyu hwavo vanozoomerwa nekurara dzimwe nguva. Zvisinei, kana munhu wacho achinetseka kurara nguva zhinji kana kuenderera, munhu anogona kushaya hope. Vanhu vane kushaya hope vanonetseka kukotsira, dzimwe nguva kwemaawa, uye vanogona kumuka mangwanani-ngwanani kana kuti vanogona kumuka kakawanda husiku. Kushaya hope kunoonekwa sekurwara zvakanyanya muUnited States. Zvinoenderana nezvidzidzo, 95% yevaAmerican vakataura kushaya hope pane imwe nguva muhupenyu hwavo.

Zvinokonzera Kushaya hope: Kurara Hutsanana

Kushaya hope kwakachena zvinoreva hunhu hwakaipa hunokanganisa kugona kwemunhu kurara. Semuenzaniso, kunwa kofi kana zvimwe zvinwiwa zvine caffeine manheru, kuputa, kudya zvikafu zvinorema pakati pehusiku, kurara nemwenje uye uye kana kusiya TV yakavhurika, kana kushandisa nharembozha, komputa kana piritsi usati warara, zvakaipa tsika kana kushaya hutano hwekurara kunogona kutungamira kuCause kushaya hope.

Zvinokonzera Kushaya hope: Utano hwepfungwa

Kushaya kurara hutsanana handiyo chete chikonzero chekushaya hope. Matambudziko ehutano hwepfungwa senge kushushikana, kushushikana, uye kushushikana (semuenzaniso, kunetseka-kunetseka kwepashure, kurasikirwa newawakaroorana naye, kana matambudziko emari) zvinogona zvakare kukonzera kushaya hope. Uye zvakare, zvinodhaka zvinoshandiswa kurapa zvimwe zvezvinetso zvehutano hwepfungwa zvinogona kukonzera kana kuwedzera kusagadzikana kwekurara. Kurukurai chero matambudziko ane chekuita nehope aunofunga anokonzerwa nemushonga nachiremba wako.

Chikonzero chekushaya hope: kurapwa mamiriro

Kushaya hope kunowanzobatanidzwa kune mamwe marapirwo. Aya matambudziko anowanzo kanganisa neyakajairwa kurara kutenderera. Mimwe yemamwe mamiriro akajairwa akanyorwa seinotevera:

  • kurwadziwa kusingaperi
  • COPD
  • asima
  • Kurara kufema
  • Moyo hurema
  • arthritis
  • Zvinetso zvehutachiona
  • matambudziko etsinga (sitiroko, chirwere cheAlzheimer, chirwere chaPasinson)
  • kuora mwoyo
  • endocrine matambudziko

Zvinokonzera Kushaya hope: Kubata, Kubereka, uye Kukwegura

Zvimwe zvikonzero zvakajairika zvekushaya hope zvinosanganisira kubata pamuviri, kuenda kumwedzi, uye kuchembera (vese varume nevakadzi vanopfuura makore makumi matanhatu nemashanu ekuberekwa), zvese izvi zvinogona kuve nekuda kwehomoni uye zvimwe shanduko mumakemikari emuviri. Pamusoro pezvo, vashandi vekuchinja vanogona kuita matambudziko sezvo kurara kwavo kuchikanganiswa nekuda kwekusaita kwavo nguva yebasa. Chikamu chechikonzero nei kushaya hope kuchikura ndechekuti maawa edu emukati, ayo anodzora nguva yezuva panoitwa mahormone, anogadzirisazve. Iyo nguva yemamwe maratidziro emuviri mashandiro senge weti, kutama ura, uye kuratidzwa kune mwenje nerima zvinoshandukawo nekuda kweshanduko yeshanduko.

Chii chinonzi apnea yokurara?

Kurara kutadza kufema chirwere chinokonzeresa kuti munhu agare achirega kufema akarara. Kumbomira pakufema kunogona kuita masekondi mashoma kana kupfuura, zvichikonzera muviri kutendeuka kubva kune isiri-REM nhanho IV kurara kuenda padanho rakareruka randinorara. pano neapo murwere anogona kumuka. Izvi zvinokanganisa zvakawanda muyakajairika nguva yekurara zvinogona kutungamira kuhope uye kurara masikati. Vanhu vazhinji vane dambudziko iri asi havazvizive.


Kurara apnea zviratidzo

Zviratidzo zvekubatwa nehope zvinowanzoonekwa nemurume wemurwere. Zviratidzo zvinosanganisira kuridza ngonono, kumbomira pakufema, kazhinji kunoteverwa nekufemereka kana kufefetera, uye kukotsira mukati menguva yemasikati maawa.


Kurara kufuridzirwa kwepnea

Kurara kutadza kufema munhu kunogona kurapwa nenzira dzinoverengeka.

  • Mararamiro anochinja (kurasikirwa uremu, kunwa doro, kurara parutivi rwako kwete kumusana, kurega kuputa)
  • Miromo (zvinotaurwa nemuromo)
  • Kufema zvishandiso (CPAP)
  • kuvhiya

Ndiani anowana kufema kufema?

Zvinowanzoitika panjodzi yekufema kufema kufutisa, pamusoro pemakore makumi matanhatu nemashanu ekuberekwa, varume, Hispanic, African-American, uye vanhu vanobva kuPacific. Vanhu vanosvuta, vanoshandisa doro, zvinodzikamisa, uye / kana zvidzikisira, uye avo vane kuzara kwemhino, matambudziko emwoyo, kurohwa, kana tumota dzehuropi variwo panjodzi huru yekubatirwa nehope. Dzimwe nguva, vanhu vane nzira yakavharika (semuenzaniso, matoni akawedzeredzwa kana nzira dzakapetwa dzemhepo) vari panjodzi yekuva neapnea yekurara.

Chii chinonzi Restless Legs Syndrome?

Chimwe chirwere chetsinga, Restless Leg Syndrome (RLS), inogona kutungamira kuhope uye inonzi chirwere chehope. Icho chirwere chetsinga chinokanganisa makumbo nekugadzira zvishuwo zvisina kujairika kuti zvifambiswe. Nehurombo, izvi zvinokurudzira zvinoita kunge zvakajairika husiku uye zvinotungamira kuhope.


Chii chinokonzeresa kusagadzikana kwemakumbo?

Icho chinokonzera kusagadzikana gumbo chirwere chiri muzviitiko zvakawanda chisingazivikanwe, kunyangwe genetics inogona kutamba chinzvimbo. Iwo mashoma masimbi esimbi muuropi anogona zvakare kutungamira kune gumbo risingazorore.


Isina zororo Gumbo Syndrome Zviratidzo

  • Makumbo anonzwa kusagadzikana, kunyanya kana akarara pasi, zvinoita kuti munhu anzwe kuda kuifambisa. Kunzwa kwakafanana kunogona kunzwika mumaoko, trunk, kana musoro.
  • Aya manzwiro anogona kukanganisa kurara.
  • RLS inowanzo nyanyisa usiku.
  • Kuwanda kwezvikamu izvi kunoenderana nekuomarara kwenyaya yacho

Zororo isina gumbo Syndrome Kurapa

  • Fambisa gumbo rakakanganiswa
  • Bata mamiriro akafanana (semuenzaniso, peripheral neuropathy, chirwere cheshuga)
  • Chinja mararamiro
  • Mishonga (dopamine magene, gabapentin-enacarbil, benzodiazepines, opioid, anticonvulsants)

Chii chinonzi narcolepsy?

Narcolepsy chirwere chetsinga chinokonzeresa kurara zvakanyanya masikati. Vamwe varwere vanoona nguva dzekurara dzisingapindike uye dzisingadzorike panguva ipi neipi yechiitiko.


Zviratidzo zveNarcolepsy

  • Kurara zvakanyanya masikati
  • Cataplexy (kurasikirwa kamwe kamwe kwemhasuru toni)
  • Hallucinations
  • Kurara kupora mitezo (kutadza kwenguva kufamba kana kutaura uchirara kana kumuka) kunogara masekondi mashoma kusvika kumaminetsi akati wandei, mushure meizvozvo munhu wacho anowona zvizere.

Kurapa kweNarcolepsy

  • Mararamiro ehupenyu (kushandisa hutano hwakanaka hwekurara, kudzora caffeine, fodya, uye doro, kurovedza muviri, kuwana zuva rakawanda, kurara, kuchengeta zvekuita, uye kugara wakarongeka)
  • Mishonga (zvinokurudzira, zvinodzvinyirira, sodium oxibate)

Kurara kurara (somnambulism)

Kurara, kunonziwo somnambulism, chirwere chehunhu chinoitika panguva yehope huru uye chinokonzeresa kuti munhu afambe kana kuita maitiro akaomarara ivo vachiri vakarara. Kurara kurara kunowanzoitika muvana kupfuura vanhu vakuru uye kunowanzoitika kune vanhu vakarara vasina. Munhu wacho anogona kuva akaoma kumuka, uye ivo havafanirwe kurangarira kurara pavanomuka.


Kurara Kufamba Zvinokonzera

  • kushaya hope
  • Chaotic kurara purogiramu
  • kunetseka
  • kudhakwa
  • Kushandiswa kwemimwe mishonga yakadai sedative-hypnotics, neuroleptics, zvinokurudzira, uye antihistamines

Kurara kurapa kurapwa

  • Mishonga (ProSom, Klonopin, Trazodone)
  • Kuzorora uye maitiro epfungwa
  • Kufungidzira kumuka (kazhinji munhu anomuka nguva pfupi asati arara)

Shift basa kurara kusagadzikana

Shift yekushanda kwekurara kunetsekana kazhinji inobata vanhu vanoshanda asiri echinyakare maawa, kazhinji pakati pa10: 00 PM na10: 00 PM. na6 mangwanani Vanoda kusvika makumi maviri kubva muzana yevashandi vemuUS vanoshandirwa panguva isingawanzoitika, zvinoreva kuti imwe chete pamashanu ehurongwa hwekushanda kweAmerica inokwanisa kukanganisa miviri yavo 'zvimiro zvinoitika.


Zviratidzo zvekuchinja kwekushanda kwekurara kusagadzikana

Kusarara uye kurara zvakanyanya ndizvo zvakajairika zvekushaya hope kana uchishanda mashifiti. Dambudziko rekurara panguva yekushanda mashifiti rinogona zvakare kuita kuti zvive zvakaoma kuisa pfungwa.


Shift basa kurara kusagadzikana kurapwa

  • Chengeta dhayari yekurara
  • Deredza huwandu hwekuteedzana kwekuchinja kwehusiku
  • Dzivisa kushanda maawa akawanda
  • Dzivisa kufamba kwenguva refu
  • Dzivisa kazhinji kuchinja shanduko
  • Paunenge usiri kushanda, unorara zvakanyanya sezvaunoda
  • Edza kumbozorora panguva yekuchinja kwehusiku
  • Kurara mapiritsi kunogona kudikanwa

Kurapa kwekushaya hope: kurara dhayari

Dhayari yekurara inogona kubatsira iwe nachiremba wako kuwana ruzivo rwakakosha kumatambudziko ako ekurara. Iwe unogona kubatsira chiremba wako kana iwe ukaomerera kune ako maitiro kune 1 kusvika 2 mavhiki usati waona chiremba wako. Neimwe nzira, chiremba wako anogona kukukumbira kuti uchengete diary yekurara usati washanya kunotevera.

Iyo yekurara dhayari inogona kubatsira kunyora zvinokwanisika matambudziko muhupenyu hwako izvo zvinotitadzisa kurara kana kukonzera kushaya hope. Dhayari dhayeti inogona kuva nemapoinzi anotevera: unorara rini, unorara rini, unomuka riini, unomuka kangani husiku, unodya riini caffeine kana doro, uye chii? Iwe unodya nekumwa usati waenda kunorara, matambudziko emanzwiro uye / kana kushungurudzika, uye pakupedzisira runyorwa rwemishonga yako.

Kurara Dambudziko Kuziva: Kurara Kudzidza

Kuona kusagadzikana kwekurara kazhinji kunotanga nachiremba wako achiongorora muviri, nhoroondo yematambudziko ako ekurara uye ongororo yezvingangoita zvine njodzi, uye ongororo yedhayari rako rekurara (kana paine). Chiremba wako anogona kuzokuendesa kukiriniki yekurara kuti uwane mamwe maedzo anonzi "kurara kudzidza" kana polysomnogram. Ichi chidzidzo chinowanzoitika usiku hwese uye kufamba kwemeso kwemurwere, kufema, chiitiko chehuropi, uye zvimwe zviyero zvinotorwa.Mhedzisiro yacho inogona kuratidza kusagadzikana senge kufema kufema kana mamwe matambudziko ane chekuita nehope.

Matambudziko ekurara marapirwo

Kurapa kwehope yekurara kunoenderana nechikonzero. Narcolepsy uye isina zororo gumbo syndrome inogona kurapwa pamwe nehupenyu shanduko uye mishonga yemishonga. Zvimwe chete zvinoenda kushaya hope. Nekudaro, kushaya hope kunogona kungoda shanduko yemararamiro. Kurara kwekurara hakuna yakatarwa kurapwa kunze kwekuchinja kwehupenyu senge hutano hwakanaka hwekurara - vamwe varwere vanopindura hypnosis.


Kufema zvishandiso

Midziyo yekufema (CPAP) inogona kupihwa kuti ibatsire kuchengetedza nzira dzako dzekubhururuka usiku kuitira kuti ugone kuzorora kana uine hope dzekufema.


Biofeedback

Biofeedback inzira inoshandiswa kudzidzisa pfungwa kuti dziwedzere kuziva uye kudzora kushushikana kwayo. Komputa inotarisa kurova kwemoyo uye zvimwe zvinonetsa kushungurudzika, pamwe nemasaini ekudzoka, kuitira kuti munhu ave nekuziva kwavo kuwanda kunetseka. Iyi nzira inogona kubatsira pakurapa kushushikana-kwakanangana nekushaya hope, kufema kwekurara, kana zvimwe zvinetso zvekurara.

Matambudziko ekurara muvana

Dambudziko rekurara rinokanganisa vana nevechiri kuyaruka. Kunyange vacheche vanogona kunetseka kurara. Izvi zvinosanganisira matambudziko kudonha kana kukotsira, kufema kufema, kurara, kusagadzikana kwegumbo chirwere, uye kurara zvakanyanya.


Matambudziko ekurara muvana: zvikonzero

Sezvo paine mhando dzakasiyana dzehope muvana, zvikonzero zvavo zvinosiyanawo. Kushungurudzika kunogona kukonzera hope dzinogona kutungamira kumatambudziko ehusiku. Kunyorovesa pamubhedha kunogona kukonzerwa nenhoroondo yemhuri yekunyorovesa pamubhedha, kudzora kwedundira, kana kushungurudzika mupfungwa, pakati pezvimwe zvinhu. Kushaya hope muvana kunogona kukonzerwa nekushushikana, kurwadziwa, kana kusagadzikana kwepfungwa.


Kurara kusagadzikana muvana: kurapwa

Sezvakakonzera kushaya hope muvana, kurapwa kwezvinetso izvi zvinosiyanawo. Maitiro akanaka ekurara, kudzikisira nguva yekuvhara usati warara, kumisikidza tsika dzakasimba dzekurara uye nguva dzekumuka, uye kuve nechokwadi chekuti vana vanowana maekisesaizi akawanda kunogona kubatsira nematambudziko mazhinji ekurara kwehudiki senge isina gumbo gumbo chirwere.

Nzira Yokurara Nayo Zviri nani: Exercise

Kugara uchirovedza muviri ndechimwe chikamu chehurongwa hwakanaka hwehutsanana hwekurara. Zvisinei, zvakakosha kusarudza nguva dzezuva raunorovedza muviri. Kurovedza muviri munguva dzemanheru kuchaita kuti zvive nyore kwauri kuti ubate uye ubatwe nehope. Nekudaro, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge warara, zvinogona kuzonyanya kunetsa kuwana husiku hwakanaka kurara. Vanhu vanoita maekisesaizi kazhinji vane yakaderera chiitiko uye njodzi yekushaya hope.

Nzira Yokurara Nayo Zvirinani: Chikafu chekudzivirira

Kudya nekumwa chimwe chinhu chehutsanana hwakanaka hwekurara.Zvekudya zvekudzivisa zvinosanganisira izvo zvine caffeine (kofi, tii, uye masoda), zvinorema (zvakakura) dinner, zvinonhuwira, uye kunwa doro. Doro rinogona kukonzera kuti vamwe vanhu vabatwe nehope, asi rinogona kutungamira mukumuka kwekutanga husiku.

Nzira Yokurara Nayo Zviri nani: Zvinobatsira Zvekudya

Chikafu chinobatsira kuwana hutano hwakanaka hwekurara hune huwandu hwakaringana hwemakabohydrate uye mapuroteni mukudya kwemanheru. Zvidiki kana zvine mwero zvikafu zvinofanirwa kudyiwa manheru, kunyanya maawa mashoma nguva yekurara isati yasvika. Pamusoro pezvo, zviyo zvine mukaka kana mashoma anotsemura uye chizi zvinogona kubatsira. Dzimwe nyanzvi dzezvokudya dzinokurudzira kuti usadya chero chinhu chingangoita awa usati warara.

Nzira Yokurara Nayo Zvirinani: Cheka pasi tekinoroji usati warara

Chimwe chinhu chehutano hwakanaka hwekurara kudzikamisa huwandu hwezvinhu zvinogona kuita kuti iwe ufunge kana kuita usati warara. Zvichida mumwe wemienzaniso yakanakisa ndeyekunonoka terevhizheni. Zvimwe zvirongwa zvinogona kuwedzera kungwarira kwepfungwa kana kuita kuti iwe ufunge nezve misoro. Mamiriro ezvinhu akafanana anoitika kuvana vanotamba mitambo yemavhidhiyo vasati varara kana mune vechidiki uye / kana vakuru vanoshandisa makomputa, nhare mbozha, kana mapiritsi.

Hutsanana hwakanaka hwekurara hunoratidza kuti uri kudzora kusimudzira kwehuropi apo iwe uchigadzirira kurara. Vatsvakurudzi vekurara vanokurudzira kuti umire kushandisa terevhizheni, mitambo yemavhidhiyo, kana internet ingangoita awa usati warara. vamwewo vanoti vanhu vanofanirwa kugadzirira kurara nekuverenga nekurambidza kushandiswa kweterevhizheni kana makomputa muimba yekurara.

Nzira yekurara zvirinani: tsika dzekurara

Iwe unogona kutora mamwe matanho akanaka ekubatsira kusimbisa tsika dzakanaka dzekurara. Semuenzaniso, unogona "kudonhedza" chikamu chezviitiko zvako kweinenge awa usati warara nekutora yekugeza inodziya, kuverenga, kana kudzidzira matekinoroji ebiofeedback ekuzorodza. Zvakanaka kurara hutsanana kumisikidza kurara kwenguva uye nguva dzekumutsa kuita kemisitiri yemuviri wako kuitira kuti nguva dzekurara uye dzekumuka dzive dzinotarisirwa kunge dziri nguva dzakajairika.

Kutevedzera matanho ehutano hwakanaka hwekurara kunogona kubatsira kudzikisira kana kugadzirisa mamwe matambudziko ekurara.

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