Momwe mungagonere mukakhala kuti mukukhala ndi moyo

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Kodi kugona tulo ndi chiyani? | Zomwe zimayambitsa kusowa tulo | Nkhawa ya Coronavirus | Momwe mavuto akugona amakhudzira thanzi lanu | Mankhwala ogona

Ahhh, kumverera kwa kugona pang'ono mutangomenya mutu wanu pilo. Ndizowona zomwe maloto amapangidwa. Koma, pamene kusowa tulo kumadzimva kukhala kosatheka — ndipo palibe nambala ya nkhosa yomwe ingakugonetsere mu tulo ta mtendere — ndizo zinthu za maloto owopsa. Kukhala ndi vuto logona kumatha kubweretsa zovuta zamtundu uliwonse, ndipo kupsinjika mtima kumatha kukupangitsani kukhala kovuta kupeza chilichonse. Kusowa tulo, makamaka chifukwa cha nkhawa, kumatha kukhala koopsa. Pakadali pano dziko lonse lapansi limakhala ndi vuto limodzi: mliri wapadziko lonse lapansi. Mwayi kuti mwakhalapo ndi nkhawa yamtundu wa coronavirus, koma kodi kupsinjika kwa mliri kungakulitse mwayi wanu wogona usiku?

Kodi kugona tulo ndi chiyani?

Kusowa tulo ndi vuto la kugona lomwe limadziwika ndikumavutika kugona kapena kugona. Zitha kuphatikizanso kudzuka molawirira kwambiri, komanso kusakhoza kugona kapena kusowa tulo tobwezeretsa. Mwanjira ina, ndi mtundu wa kuponyera ndi kutembenuka komwe kumakusiyani inu m'mawa m'mawa. Mwayi ngati mukukumana ndi vuto la kugona pomwe mukuyenera kugona, magwiridwe antchito masana ndiwonso.

Chifukwa chiyani ndimavutika kugona usiku?

Pali zifukwa zambiri zomwe zimayambitsa kusowa tulo. Kungakhale kusintha kwakanthawi kapena jetlag yokhudzana ndiulendo yomwe ingasokoneze mayendedwe anu azungulira. Kapena, china chosavuta monga kudya chakudya chachikulu mochedwa kwambiri usiku. Ambiri amati kumakhala kovuta kugona chifukwa chongolimbitsa thupi pang'ono kapena mopitirira muyeso masana. Kugwiritsa ntchito zowonera pafupi ndi nthawi yogona ndikukhala ndi malo ogona owala kapena ofunda kwambiri amathandizidwanso ndi kupumula.

Ngati mumapezeka kuti mukugona usiku ndi malingaliro akuthamanga m'mutu mwanu, ndi chizindikiro chabwino kuti kusowa tulo kwanu kumakhala ndi nkhawa- kapena nkhawa. Kuda nkhawa ndi ntchito, sukulu, ndalama, kapena maubale kumatha kuyambitsa tulo tofa nato, monganso zochitika zowopsa monga kusuntha, kusudzulana, kumwalira kwa wokondedwa, kapena vuto la koronavirus lomwe likufalikira padziko lonse lapansi.

Kodi matenda a coronavirus angayambitse kugona?

Kuda nkhawa kumatha kubweretsa mavuto ogona komanso kumabweretsa kugona, akufotokoza Nina Riggins , MD, Ph.D., pulofesa wothandizana ndi zaminyewa ku University of California, San Francisco. Ngati mukudandaula kuti nkhawa yanu ikubweretsa mavuto ogona muyenera kuthana ndi nkhawa yanu ndi wothandizira zaumoyo, akutero.

Zitha kuperekanso tulo togawana-kutanthauza kuti, mumadzuka kangapo usiku. Pakati pa mliri wa coronavirus, anthu ambiri anena maloto osokoneza kapena owoneka bwino. Ngakhale kuda nkhawa kumatha kuyambitsa maloto olakwika, izi zimachitika makamaka chifukwa chodzuka pafupipafupi nthawi yogona ya REM (yolota), zomwe zimakupangitsani kuti muzikumbukira maloto anu, malinga ndi Chithandizo .

Popeza mliri [wa] COVID-19 ndiwopweteka kwambiri padziko lapansi, zomwe zimabweretsa kusokonezeka kwamaganizidwe, thupi, chikhalidwe ndi zachuma, zitha kudzetsa tulo tokha tokha, kapena ngati gawo la matenda amisala, atero a Svetlana Blitshteyn, MD, mtsogoleri wa Chipatala cha Dysautonomia , ndi pulofesa wothandizira zamankhwala ku University ku Buffalo Jacobs School of Medicine. Dr. Blitshteyn ananenanso kuti kusowa tulo kungayambitsenso kupsinjika ndi nkhawa-ndi njira ziwiri.

Malinga ndi phunziro limodzi , yomwe idasanthula zovuta za COVID-19 ku China, mavuto ogona mlengalenga chifukwa cha nkhawa ya coronavirus, pomwe nkhawa, kupsinjika kwakukulu, komanso kukhumudwa zidakulirakulira. Kwa iwo omwe amakhala m'chigawo cha Hubei, pachimake pa mliriwu, komanso omwe anali ogwira ntchito kutsogolo pa nthawi ya COVID-19, zochitika zakusowa tulo zinali zovuta kwambiri. Kafukufukuyu akuti pachimake cha mliri omwe adafunsidwa adanenanso zakukula kwa 37% m'matenda akusowa tulo.

Kodi kusowa tulo kumakhudza thanzi lanu?

Mukakhala ndi vuto logona, sizimangokhudzani mtima wanu. Kusowa tulo kumatha kukupangitsani kuti muzitha kutenga kachilombo koyambitsa matendawa kaya ndi chimfine kapena COVID-19 - ndikupangitsa kuti zikhale zovuta kuchira mukadwala. Mukamagona, chitetezo chanu cha mthupi chimatulutsa ma cytokines. Mapuloteniwa amathandiza kulimbikitsa kugona, koma amathandizanso kulimbana ndi matenda ndi kutupa. Mukamagona pang'ono, thupi lanu limatulutsa zochepa, zomwe zimakhudza chitetezo chanu chamthupi, malinga ndi Chipatala cha Mayo .

Ngati kusowa tulo kumakhala kwanthawi yayitali, kumatha kukupangitsani kuti muzikhala ndi zochitika zowopsa ngati kuwonongeka kwamagalimoto. Kapena, onjezani chiopsezo cha matenda osatha monga matenda oopsa, matenda ashuga, kunenepa kwambiri, kukhumudwa, matenda amtima, ndi sitiroko. Mwanjira ina, ndikofunikira kuchitapo kanthu kuti mupeze z zomwe thupi lanu limafunikira kusowa tulo kumayambitsa mavuto azaumoyo.

Ndingathetse bwanji vuto langa logona?

Ukhondo wa kugona ndi gawo loyamba lomwe timalangiza odwala athu kuti azichita, atero Dr. Blitshteyn. Njira zachilengedwe zogona zingaphatikizepo:

1. Kuzimitsa zowonekera zanu asanagone. Pakhala pali onjezani nthawi yophimba panthawi ya mliriwu, chifukwa chake izi ndizofunikira kwambiri tsopano kuposa kale.
2. Pewani makanema othandiza, makanema oopsa, kapena nkhani musanagone - makamaka nkhani zokhudza COVID! Mwanjira ina, khalani kutali ndi zovuta zomwe zingayambitse nkhawa usiku.
3. Kuyesera njira zopumulira ndi machitidwe opumira pabedi kuti muchepetse nkhawa.
4. Kuonetsetsa mukugona ndi kudzuka nthawi yomweyo , ngakhale mutakhala kunyumba. Pakati pa mliriwu, nthawi zodzuka mwina zidasunthira pambuyo pake komanso pambuyo pake, osayenda m'mawa. Kusintha nthawi yomwe mumakagona ndikudzuka kungasokoneze wotchi yamkati ya thupi lanu, ndikupangitsa kuti zikhale zovuta kuyambitsa tulo.
5. Kuchepetsa chakudya chachikulu musanagone. Kupeza COVID-19 yakhala nthabwala wamba chifukwa anthu ambiri ali kudya-kupanikizika kapena kumwa zakudya zopsereza zambiri panthawi ya mliriwu. Ngati mukudya chakudya chotonthoza, onetsetsani kuti chakumasana.
6. Kuleka kumwa mowa madzulo. Kupsinjika kumawonjezera mwayi wanu wogwiritsa ntchito mowa mopitirira muyeso , ndipo kafukufuku wa SingleCare adapeza kuti 10% ya omwe adayankha amamwa kwambiri kuyambira pomwe COVID-19 idayamba kufalikira ku US Zitha kukupangitsani kuti mukhale otopa komanso omasuka, koma zimasokoneza kugona kwabwino.

Ngati kusintha kwa moyoyu sikuthandizira pamavuto ogona, Dr. Riggins amalimbikitsa kuzindikira kwamankhwala othandizira (CBT) pamavuto a coronavirus kapena chowonjezera cha melatonin ngati chithandizo chogona.

• CBT ndi njira yothandizira pamaganizidwe omwe Kafukufuku akuwonetsa ndi mankhwala othandiza kusowa tulo. Imayang'ana kwambiri pakukweza moyo wanu posintha malingaliro anu, malingaliro anu, ndi zikhulupiriro zanu. Kafukufuku wosiyanasiyana akuwonetsa kuti Cognitive Behaeveal Therapy ndi njira yothandiza yothandizira kugona.
• Melatonin zimachitika mwachilengedwe mthupi lanu, koma a chowonjezera cha melatonin Kutenga maola angapo musanagone kungakuthandizeni mukamakumana ndi vuto la kugona kapena vuto la kugona. Melatonin imatha kuthandizira kugona komanso kupweteka mutu, akufotokoza Dr. Riggins. Melatonin ili ndi ntchito zingapo, imodzi mwazofunikira zake ndikuwongolera nthawi yogona.

ZOKHUDZA: Momwe mungapezere mulingo woyenera wa melatonin

Ngati mwayesapo njira zonsezi, ndipo muli komabe kukhala ndi vuto kugona, kugona tulo, kapena kudzuka osapumula, ndi nthawi yolankhula ndi omwe amakuthandizani. Ngakhale simungakwanitse kulowa muofesi, telehealth imalola [dokotala] kukhala ndi mbiri yabwino yogona, ndikuthana ndi zomwe zimathandizira komanso kuchepa, atero Dr. Riggins, yemwenso amalimbikitsa kuti azilemba zolemba.

Kaya muli mwa-munthu kapena pa intaneti, pezani thandizo lomwe mukufuna kuti mupumule, lisanayambe kukhudza thanzi lanu.