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Njira 23 zogona bwino usikuuno

Njira 23 zogona bwino usikuunoUbwino

Gwirani pilo yanu — Marichi 13 ndi Tsiku Logona Padziko Lonse Lapansi , chochitika cha pachaka chaumoyo wapadziko lonse lapansi chomwe chimapangidwa kuti chizindikiritse kufunikira kofunikira kopumula usiku.

Oposa theka la achikulire onse akupeza zochepera kuposa maola asanu ndi awiri ogonedwa usiku, malinga ndi Mgwirizano Waku America Wogona (ASA) . Kusowa tulo kumathandizira ngozi zosiyanasiyana, kuphatikizapo zomwe zimachitika chifukwa choyendetsa galimoto. Nchiyani chimapangitsa kuti aliyense akhale maso?



Nthawi zambiri amagona tulo potengera zomwe amafuna pamoyo wawo, kuphatikiza maudindo pantchito komanso chikhalidwe, akuti [Adasankhidwa] Brandon R. Peters, MD , FAASM, dokotala wogona ku Virginia Mason Medical Center, komanso wolemba Kugona Kupyola Tulo . Kubwera kwa zosangalatsa zopanda malire kungayambitsenso kugona. Komanso, vuto la kugona nlofala — ndipo ambiri amanyalanyaza. M'malo mwake, akulu pakati pa 50 ndi 70 miliyoni ku US ali ndi vuto la kugona, malinga ndi ASA.



Ngati mukuganiza momwe mungagonere bwino, gawo loyamba ndikuwunika chomwe chimayambitsa usiku wopanda kupumula.

Chifukwa chiyani sindingagone usiku?

Pali zovuta zopitilira 80 zakugona, malinga ndi Zotsatira , malo othandizira pa intaneti omwe amayendetsedwa ndi National Library of Medicine. Zina mwazogona zazikulu ndi izi:



  • Kusowa tulo: Kufotokozedwa ngati kuvutika kugona kapena kugona, kusowa tulo ndiye vuto lofala kwambiri la kugona. Anthu makumi atatu mwa anthu 100 alionse aku America akuti ali ndi vuto losowa tulo kwakanthawi pomwe 10% akuti ali ndi vuto losatha, malinga ndi ASA. Zimayambitsa kutopa, kusowa kwa chidwi, kusokonezeka kwa malingaliro ndi zokolola zochepa, atero a Mzinda Wogona .
  • Kugonana Oposa 22 miliyoni aku America ali ndi vuto la kubanika, malinga ndi Mgwirizano waku American Sleep Apnea . Ndizovuta kwambiri pomwe mumasiya kupuma pang'ono mutagona, nthawi zina chifukwa chotseka msewu wapamtunda. Zizindikiro zodziwika bwino zimaphatikizapo kukokosera mokweza komanso kupumira pogona, zomwe nthawi zambiri zimayambitsa kutopa masana.
  • Matenda amiyendo yopanda mpumulo: Matenda amanjenje amayambitsa chidwi chosalamulirika chosuntha miyendo yanu mukugona. Zizindikiro nthawi zambiri zimachitika nthawi yamadzulo musanagone ndipo mwina munthawi yayitali (monga kuyenda kwakutali pagalimoto).
  • Kutopa kwapaulendo wandege: Oyenda sadziwa za vuto logona kwakanthawi lomwe limachitika nthawi yanu yamkati (kapena chizunguliro cha circadian) ikasokonekera mukafika kudera lina.
  • Hypersomnia: Narcolepsy ndi mtundu wodziwika bwino wa hypersomnia, gulu la zovuta zomwe zimakhudza kugona tulo masana. Matendawa amatha kukupangitsani kugona nthawi zosayenera, monga kuntchito kapena poyendetsa galimoto.

Zina mwazofala zimaphatikizapo kuyenda, kugona tulo, zoopsa usiku, ndi zina zambiri.

Momwe mungamgone bwino munjira 23

Nkhani yabwino ndi inu angathe muzigona mokwanira, pokhala ndi zizolowezi zabwino zogona musanagone, ndi malangizo osavuta awa.

1. Tsatirani ndandanda yogona.

Mwa malangizo onse ogona omwe mungawerenge kapena kumva, chofunikira kwambiri ndikutsatira ndandanda imodzi yogona-tsiku lililonse, akutero Michael J. Breus, yemwe ndi Ph.D. , The Sleep Doctor, katswiri wazachipatala komanso nthumwi ya American Board of Sleep Medicine komanso mnzake wa The American Academy of Sleep Medicine.



Mwanjira ina, pita kukagona ndikudzuka nthawi yofananira tsiku lililonse, kuphatikiza kumapeto kwa sabata. Kugona kumakhala ndi nyimbo yanthawi zonse, nthawi yanu yachilengedwe izikhala yolumikizana ndipo zina zonse zomwe thupi lanu limagwira zimayenda bwino, kuphatikiza kugona kwanu, atero a Breus.

awiri. Pangani mwambo wogona.

Kukhala ndi chizolowezi musanagone kudzawonetsa thupi lanu kuti ndi nthawi yoti musunthire. Breus amalimbikitsa chizolowezi kutsatira zizolowezi zabwino zogona, kapena kugona. Konzani ola limodzi lokha kiyi wotsika, zochitika zowononga mphepo, monga kuzimitsa magetsi, kukhala ndi kapu ya tiyi ya chamomile, kapena kugwiritsa ntchito mafuta opangira usiku.

3. Chitani chinachake chosasangalatsa.

Dr.Peters akulangiza kuti muphatikize kamodzi kaphokoso paphwando lanu lamadzulo. Sankhani china chake 'chotopetsa,' monga kuwerenga buku, akuwonetsa. Breus akuti kulembera kapena kusamba kofunda musanagone kungathetse kupsinjika, komwe kumatha kukhazikitsa malo ogona bwino usiku.



Zinayi. Chotsani zipangizo zonse.

Tsekani TV yanu, kompyuta, ndi foni yam'manja (ndipo inde, izi zikuphatikiza kutulutsa pama TV). Breus akufotokoza kuti kuwala kwa buluu komwe kumatulutsa kutulutsa kumatha kulepheretsa kupanga melatonin, mahomoni omwe amathandizira thupi lanu kuzungulira thupi.

5. Sankhani pilo lamanja.

Mtsamiro wabwino kwambiri umadalira kugona kwanu, atero a Mzinda Wogona . Mwachitsanzo, ogona chammbali ayenera kugwiritsa ntchito pilo wothandizira mutu, khosi, ndi mapewa. Anthu ogona m'mimba ayenera kusankha pilo wowonda kuti msana uwoneke.



6. Kuchepetsa kutentha.

Ikani imodzi ya kutentha pakati pa 60 ndi 67 madigiri. Akatswiri atulo amati uku ndi kutentha koyenera m'chipinda chogona z. Ngakhale kuti izi zitha kumveka zozizira, thupi lanu mwachilengedwe limazizira pamene likukonzekera kugona, akufotokoza Breus. Chifukwa chake kutsitsa kutentha kwa thupi kumakupangitsani kukhala kosavuta kuti mugone msanga.

7. Pewani kugona mokwanira.

Osakhala nthawi yayitali pabedi, akuchenjeza Dr. Munthu wamkulu amafunika kugona maola 7 mpaka 9 kuti mumve kupumula, koma mukapitilira nthawi yomwe mumagona, mutha kukhala ogalamuka. Kugona mopitirira muyeso kungakhale chizindikiro cha vuto, choncho lankhulani ndi omwe amakuthandizani ngati mukuvutika kudzuka.



8. Lolani kuwala kwa dzuwa mkati.

Alamu yanu ikalira m'mawa, yesetsani kuti muwone kuwala kwa dzuwa kwa mphindi 15. Mwa kulimbitsa chizunguliro cha circadian, izi zimapangitsa kuti zikhale zosavuta kudzuka, komanso kugona kosavuta nthawi yomweyo tsiku lililonse, akufotokoza Dr.

9. Tulutsa thukuta.

Kuchita masewera olimbitsa thupi pafupipafupi kumakuthandizani kukhala ndi thanzi labwino komanso kukuthandizani kuti mugone usiku, atero a Breus. Ngakhale ofufuza samvetsetsa chifukwa chake, Johns Hopkins Mankhwala akuti kuchita masewera olimbitsa thupi moyenera kumawonetsa kuti kumawonjezera kugona pang'ono (komwe kumatchedwa kugona tulo), komanso kuthandizira kukhazikika ndi kupumula, komwe kumatha kulimbikitsa thupi kuti lisinthe kugona mwachilengedwe. Osangogwira ntchito pafupi kwambiri ndi nthawi yogona, imatha kukupatsani mphamvu ndikupangitsani kukhala kovuta kugona.



10. Chepetsani kumwa kwa caffeine.

Dulani zakumwa zonse za khofi (kuphatikizapo khofi, tiyi, ndi soda) pofika 2 koloko masana Tsiku lililonse, akutero Breus. Caffeine ili ndi zomwe zimatchedwa 'theka la moyo' wa maora pafupifupi eyiti, zomwe zikutanthauza kuti mulingo wake watsika-komabe wogwirabe-m'dongosolo lanu nthawi ino, akufotokoza.

khumi ndi chimodzi. Lembetsani kumwa kwanu mowa, inunso.

Ikani vinyo, mowa, kapena cocktails osachepera maola atatu musanafike pamapepala. Mowa umachepetsa kugona kwanu kwa REM (kuyenda kwamaso mwachangu), gawo logona lomwe limachitika mphindi 90 mutangogona. Sitikumvetsetsa bwino chomwe chimayambitsa kugona kwa REM, koma kafukufuku wazaka zambiri akuwonetsa kuti amapereka ntchito zofunikira pakukweza ndikubwezeretsa ubongo, atero a Breus. Amakhulupirira kuti gawo ili la tulo limathandiza pakuphatikiza kukumbukira komanso kukonza malingaliro.

12. Dumpani pang'ono.

Anthu omwe ali ndi vuto la kugona ayenera kupewa kukakamira kugona nthawi yamasana. Kugona masana kumatha kukhudza kuchuluka kwa kugona komwe mumatha kugona usiku. Kugonana tulo tomwe timakhala tomwe timapangitsa kuti anthu asamagone bwino kumakhudza usiku wotsatira, akufotokoza Dr.

13. Akamwe zoziziritsa kukhosi pa zakudya zina.

Kumwa m'madzi musanagone nthawi zambiri sikulimbikitsidwa. Komabe ngati wina akuyenera kudya, Mzinda Wogona amalangiza zokhwasula-khwasula ndi zopatsa mphamvu za chakudya ndi mbewu zonse, monga mbuluuli kapena oatmeal, pa shuga woyengedwa. Mafuta athanzi, monga ma almond kapena walnuts, amakhala ndi melatonin yomwe ingakuthandizeni kugona. Mapuloteni otsamira ngati kanyumba kanyumba amakhudza ubongo wotumiza serotonin, yomwe imathandizira kuwongolera kugona kwa thupi ndi nthawi yamkati.

14. Osangodya kwambiri musanagone.

Ngati mukudya chamadzulo mochedwa, ganizirani zochepetsera gawo lanu. Thupi lanu likakhala lotanganidwa kugaya chakudya chambiri, kugona kumatha kutenga nthawi yayitali-ndipo mumatha kugona moperewera, akutero a Breus.

khumi ndi zisanu. Yesani aromatherapy.

Malinga ndi malipoti, mafuta atatu ofunikira kwambiri - lavender, valerian, ndi bergamot - ali ndi zinthu zomwe zingachititse kugona. Mzinda Wogona . Bungwe limapereka lingaliro lowonjezera madontho pang'ono amtundu uliwonse wamafuta awa mu chosakanizira kapena molunjika pilo yanu.

16. Khalani pabedi.

Mukadzuka usiku, khalani pansi. Breus akufotokoza kuti pamene mukugona-ndipo ngakhale mutangotsegula maso anu-kugunda kwa mtima kwanu kumakhala pang'onopang'ono komanso kumasuka, koma kukhala pabedi ndikudzuka pabedi kumakulitsani kugunda kwa mtima , ndipo bweretsani dongosolo lanu lamanjenje. Izi zitha kupangitsa kuti kukhale kovuta kugonanso.

17. Pulagi mu magetsi usiku.

Komabe, ngati mutadzuka pabedi (kukaona chimbudzi, kapena pazifukwa zina zilizonse) ndikofunikira, ikani nyali usiku panjira yochokera kuchipinda chanu chogona. Breus akufotokoza kuti kuyatsa magetsi kudzaletsa kupanga melatonin. Anthu omwe ali ndi matenda ofooka kwa mafupa kapena omwe amatha kusweka ayenera kukhala ndi magetsi usiku kuti apewe kugwa ngati atagwiritsa ntchito chimbudzi usiku.

18. Yesetsani ichi masewera olimbitsa thupi.

Ngati mukupeza kuti mwapanikizika komanso mukugona pakati pausiku, muyenera kukhazikitsa malingaliro anu othamanga ndipo mtima wanu wothamanga musanagone. Breus amalimbikitsa kuyeserera njira yopumira 4-7-8: Ikani masekondi anayi, gwirani mpweya wanu kwa masekondi asanu ndi awiri ndikutulutsa pang'ono masekondi eyiti. Bwerezani njira yopumulirayi nthawi zochuluka momwe mungathere mpaka muchepetse kugunda kwamtima kwanu kuti mugone mokwana 60 kapena kupitilira mphindi.

19. Chokani pa wotchi yolira.

Pewani kuwonera mphindi zikukankhira kutali, ngakhale mukuvutika kugona, kapena kubwerera pakati pausiku. Ngati mwawona kale nthawi-ndipo mukuyang'ana padenga-yesani kuyika chiyembekezo pazomwe zachitika. Kuopa kugona komwe mukusowa sikungakuthandizeni kugona, chifukwa chake nenani mumtima mwanu, 'Zodabwitsa, ndimapeza maola X ochulukirapo kuti ndigone tulo tating'ono, akulangiza Breus. Ganizirani za kupumula ndikukhala olimba.

makumi awiri. Pangani chisangalalo kukhala chizolowezi.

Kafukufuku wa February 2018 wofalitsidwa mu Zolemba pa Behaeveal Medicine omwe anali ndi anthu opitilira 3,500 azaka zapakati pa 32 ndi 51 adazindikira kuti anthu omwe amayembekeza zabwino nthawi zonse amatha kunena zakugona pafupipafupi. M'malo mwake, mkati mwa nthawi yazaka zisanu yophunzira, odzipereka omwe ali ndi chiyembekezo chambiri anali ndi mwayi wa 74% wosavutika ndi tulo.

makumi awiri ndi mphambu imodzi. Pitani ku pharmacy.

Ngati kugona bwino ndikadali kovuta, Dr.Peters akuwonetsa kuti akuyenera kutenga mankhwala owonjezera a melatonin . Melatonin ndimadzi achilengedwe olimbikitsa kugona, koma thupi limapanga zochepa kwambiri, chifukwa chake pewani kuchuluka kwake, akuwonjezera. Mlingo woyenera kukhala wotetezeka kuyambira 0.5 mg mpaka 3 mg. Zothandizira ena ogona za OTC ndi monga mizu ya valerian , komanso sedating antihistamine diphenhydramine (monga Benadryl ndipo Aleve PM ) ndi doxylamine ( Unisom KugonaTabs ). Awaphatikize ndi zomangira zamakutu kapena makina oyera amvekedwe kuti mugone.

22. Funani mankhwala.

Dr.Peters amalangizanso za momwe mungagonere pogwiritsira ntchito chidziwitso chazomwe mungagwiritse ntchito kusowa tulo (CBTI). Pulogalamuyi imatha kuphunzitsa maluso ena oti tithandizire kugona ndi phindu lokhalitsa, akufotokoza. Zitha kuchitidwa mothandizidwa ndi wama psychology wamaganizidwe, ndi maphunziro apaintaneti kapena ndi buku kuti likutsogolereni kuchipatala.

2. 3. Ganizirani zothandizira zothandizira kugona.

Pazovuta zakugona, lankhulani ndi dokotala wanu wamkulu za mankhwala omwe alipo omwe amachiza matenda osiyanasiyana, kuphatikizapo Z sedative-hypnotics (monga Lunesta ndipo Zambiri ), otsutsana ndi orexin receptor () Belsomra ), melatonin receptor agonists (Rozerem), ndi antidepressants ( Silenor ). Kumbukirani kuti mapiritsi akugona ayenera kukhala ndi gawo lochepa ndipo sayenera kuchitidwa kupitirira milungu ingapo, adalangiza Dr.

ZOKHUDZA: Kuopsa kogwiritsa ntchito ma opioid ngati zothandizira kugona

Nthawi yoti muwonane ndi dokotala za vuto la kugona

Ganizirani kuyesedwa ndi dokotala ngati mukuvutika kugona usiku, ngakhale mukuyesetsa kutsatira malangizo otsimikizika ogona. Ngati adotolo akuvomereza chithandizo chogona cha OTC kapena mankhwala akuchipatala, SingleCare imagwira ntchito ndi ma pharmacies opitilira 35,000 mdziko lonse (kuphatikiza CVS, Target, Walgreens ndi Walmart) kuti ikupatseni mitengo yotsika mtengo ya zomwe mwapatsidwa.