nkhani

Zofunda zolemerazakula kwambiri m'zaka zaposachedwapa, zomwe zachititsa chidwi anthu okonda kugona komanso akatswiri a zaumoyo. Zofunda zofewa, zolemerazi, zimapangidwa kuti zizipereka mofatsa, ngakhale kukakamiza thupi, kutengera kumva kukumbatiridwa kapena kugwiridwa. Mbali yapaderayi yachititsa anthu ambiri kufufuza ubwino wa mabulangete olemera, makamaka pankhani ya kugona.

Lingaliro la mabulangete olemera limachokera ku njira yochizira yotchedwa deep touch pressure (DPT). DPT ndi njira yolimbikitsira yomwe yawonetsedwa kuti imalimbikitsa kupumula komanso kuchepetsa nkhawa. Munthu atakulungidwa mu bulangeti lolemera, kupanikizikako kungayambitse kutulutsidwa kwa ma neurotransmitters monga serotonin ndi dopamine, omwe amadziwika kuti amawongolera maganizo ndi kulimbikitsa bata. Kuphatikiza apo, kupanikizika kungathandize kuchepetsa kuchuluka kwa cortisol yokhudzana ndi kupsinjika, ndikupanga malo abwino ogona.

Kafukufuku akusonyeza kuti kugwiritsa ntchito bulangeti lolemera kungakhale kopindulitsa makamaka kwa anthu omwe ali ndi nkhawa, kusowa tulo, kapena matenda ena ogona. Kafukufuku wofalitsidwa mu Journal of Clinical Sleep Medicine adapeza kuti omwe adagwiritsa ntchito bulangeti lolemera adawonetsa kuchepa kwakukulu kwa vuto la kusowa tulo ndikuwongolera kugona kwathunthu. Kulemera kofewa kwa bulangeti kungapangitse munthu kukhala wotetezeka, kumapangitsa kuti anthu azitha kugona ndi kugona nthawi yayitali.

Kwa iwo omwe akuvutika kugona usiku chifukwa cha nkhawa kapena malingaliro othamanga, kupanikizika kwa bulangeti lolemera kumatha kukhala ndi zotsatira zokhazika mtima pansi. Kumverera kopanikizidwa pang'onopang'ono kungathandize kukhazika mtima pansi, kupangitsa kukhala kosavuta kumasuka ndi kugona. Izi ndizofunikira kwambiri m'dziko lathu lofulumira, momwe kupsinjika ndi nkhawa nthawi zambiri zimakhudza kuthekera kwathu kuti tipeze tulo tabwino.

Kuonjezera apo, mabulangete olemera si a anthu omwe ali ndi vuto la kugona. Anthu ambiri amapeza kuti kugwiritsa ntchito bulangeti lolemera usiku kumawongolera kugona kwawo konse. Kulemera kwabwinoko kungapangitse chikwa chomasuka, kupangitsa kukhala kosavuta kupumula pambuyo pa tsiku lalitali. Kaya mwapiringizidwa ndi bukhu kapena kuwonera pulogalamu yomwe mumakonda, bulangeti lolemera limatha kuwonjezera chitonthozo ndikulimbikitsa kumasuka.

Posankha bulangeti lolemera, ndikofunika kulingalira kulemera koyenera kwa thupi lanu. Akatswiri amalangiza kusankha bulangeti pafupifupi 10% ya kulemera kwa thupi lanu. Izi zimatsimikizira kuti kukakamiza kumakhala kothandiza popanda kuchulukirachulukira. Komanso ganizirani zakuthupi ndi kukula kwa bulangeti kuonetsetsa chitonthozo pazipita ndi magwiritsidwe.

Pamenezofunda zolemerandi chida chothandizira kukonza kugona, si njira imodzi yokha. Ndikofunika kumvera thupi lanu kuti mudziwe zomwe zingakuthandizireni. Anthu ena atha kuwona kuti kupanikizika kwachulukira, pomwe ena atha kupeza kulemera kwabwinoko bwino. Kuyesera ndi zolemera zosiyanasiyana ndi zipangizo kungakuthandizeni kupeza zoyenera kugona kwanu.

Pomaliza, kupanikizika kwa bulangeti lolemera kungathandizedi kugona bwino kwa anthu ambiri. Mwa kupereka kukumbatirana kotonthoza, kodekha, zofunda zimenezi zingalimbikitse kumasuka, kuchepetsa nkhaŵa, ndi kupanga malo ogona abata. Anthu ochulukirachulukira akazindikira ubwino wa mabulangete olemedwa, amakhala ofunikira kukhala nawo m'zipinda zogona padziko lonse lapansi, kupereka yankho losavuta koma lothandiza kwa iwo omwe akufuna kugona bwino usiku. Kaya mukuvutika ndi vuto la kusowa tulo kapena mukungofuna kugona bwino, bulangeti lolemera kwambiri lingakhale bwenzi labwino lomwe mungafune kugona mwamtendere.