nkhani

Mabulangeti olemeraZakhala zikutchuka kwambiri m'zaka zaposachedwa ngati njira yothandizira matenda osiyanasiyana ogona. Mabulangete amenewa nthawi zambiri amakhala odzaza ndi zinthu monga mikanda yagalasi kapena mapulasitiki ndipo amapangidwira kuti apereke mphamvu yofewa komanso yofanana ku thupi, kutsanzira kumva ngati munthu akukumbatiridwa kapena kugwiridwa. Nkhaniyi ikuwunika ubale womwe ulipo pakati pa mabulangete olemera ndi matenda ogona kuti awone ngati angathandizedi anthu kugona bwino usiku.

Matenda ogona monga kusowa tulo, nkhawa, ndi matenda a miyendo yosakhazikika amakhudza anthu mamiliyoni ambiri padziko lonse lapansi. Matendawa angayambitse mavuto osiyanasiyana, kuphatikizapo kutopa, kukwiya, komanso kuchepa kwa magwiridwe antchito a ubongo. Chifukwa chake, anthu ambiri akufunafuna njira zabwino zowongolera kugona kwawo. Mabulangete olemera akhala chisankho chodziwika bwino, ndipo ochirikiza amati angathandize kuthetsa zizindikiro zokhudzana ndi matendawa.

Njira imodzi yaikulu yomwe mabulangeti olemera amathandizira kugona ndi kudzera mu kukakamiza kwambiri (DPS). Njira yochiritsira iyi imaphatikizapo kukakamiza thupi mwamphamvu komanso mofatsa, zomwe zingathandize kupumula ndikuchepetsa nkhawa. Kafukufuku wasonyeza kuti DPS imatha kuwonjezera kuchuluka kwa serotonin ndi melatonin pomwe imachepetsa cortisol. Kusintha kwa biochemical kumeneku kumatha kubweretsa bata, zomwe zimapangitsa kuti anthu azigona mosavuta ndikugona usiku wonse.

Kafukufuku wambiri wafufuza momwe mabulangete olemera amakhudzira kugona. Kafukufuku wamkulu wofalitsidwa mu Journal of Clinical Sleep Medicine adapeza kuti ophunzira omwe adagwiritsa ntchito mabulangete olemera adanenanso kuti kugona bwino komanso zizindikiro zochepa za kusowa tulo zimachepa. Kafukufukuyu adawonetsa kuti zotsatira zotonthoza za mabulangete olemera zimathandiza ophunzirawo kumva kuti ali otetezeka komanso omasuka, zomwe zimapangitsa kuti agone nthawi yayitali komanso mosalekeza.

Mabulangeti olemeraZingaperekenso maubwino ena kwa anthu omwe ali ndi matenda a nkhawa. Matenda a nkhawa nthawi zambiri amaonekera ngati maganizo othamanga komanso kudzuka kwambiri, zomwe zimapangitsa kuti zikhale zovuta kupumula usiku. Kulemera kotonthoza kwa bulangeti lolemera kungathandize anthu kukhala chete ndikuwapatsa chitetezo, zomwe zingathandize kuchepetsa zizindikiro za nkhawa. Anthu ambiri omwe amagwiritsa ntchito bulangeti lolemera amanena kuti amamva bwino komanso sada nkhawa akamagwiritsa ntchito bulangeti lolemera, zomwe zingathandize kuti munthu agone bwino.

Komabe, ndikofunikira kudziwa kuti mabulangete olemera si njira imodzi yothetsera mavuto onse. Ngakhale anthu ambiri apeza mpumulo ku mavuto ogona pogwiritsa ntchito bulangete lolemera, ena sangapindule ndi zinthu zomwezo. Zinthu monga zomwe amakonda, kuopsa kwa mavuto ogona, komanso chitonthozo chaumwini zimatha kukhudza momwe bulangete lolemera limagwirira ntchito. Ndikofunikira kuti anthu azifunsana ndi katswiri wa zaumoyo asanagwiritse ntchito bulangete lolemera muzochita zawo zogona, makamaka ngati ali ndi matenda enaake.

Mwachidule, mabulangete olemera akhala chida chabwino kwa iwo omwe ali ndi vuto la kugona. Kudzera mu mfundo zolimbikitsira kupsinjika kwakukulu, mabulangete awa amatha kulimbikitsa kupumula, kuchepetsa nkhawa, komanso kukonza kugona konse. Ngakhale kuti sangakhale yankho lokwanira onse, ogwiritsa ntchito ambiri amanena kuti akumana ndi zokumana nazo zabwino komanso kusintha kwakukulu panjira yogona. Pamene kafukufuku akupitiliza kufufuza ubwino wa mabulangete olemera, akhoza kukhala njira yotchuka kwambiri kwa iwo omwe akufuna kugona bwino usiku. Ngati mukuganiza zoyesa bulangete lolemera, kungakhale koyenera kufufuza momwe lingagwirizanire ndi chizolowezi chanu chogona komanso mwina kukonza thanzi lanu lonse.