nkhani

Zofunda zolemerazakhala zodziwika kwambiri m'zaka zaposachedwa monga chithandizo chothandizira matenda osiyanasiyana ogona. Zofunda izi nthawi zambiri zimadzazidwa ndi zinthu monga mikanda yagalasi kapena mapepala apulasitiki ndipo amapangidwa kuti azipereka modekha, ngakhale kupanikizika kwa thupi, kutengera kumverera kwa kukumbatiridwa kapena kugwiridwa. Nkhaniyi ikufotokoza za kugwirizana pakati pa mabulangete olemedwa bwino ndi vuto la kugona kuti awone ngati angathandizedi anthu kuti apume bwino usiku.

Matenda a tulo monga kusowa tulo, nkhawa, ndi kusakhazikika kwa miyendo kumakhudza anthu mamiliyoni ambiri padziko lonse lapansi. Izi zingayambitse mavuto osiyanasiyana, kuphatikizapo kutopa, kukwiya, ndi kuchepa kwa chidziwitso. Chifukwa chake, anthu ambiri akufunafuna njira zabwino zowongolera kugona kwawo. Zofunda zolemetsa zakhala chisankho chodziwika bwino, pomwe otsutsa amanena kuti angathandize kuthetsa zizindikiro zokhudzana ndi izi.

Chimodzi mwazinthu zazikulu zomwe mabulangete olemedwa amathandizira kugona ndi kukakamiza kwambiri (DPS). Njira yochiritsirayi imaphatikizapo kukakamiza thupi mwamphamvu, mofatsa, zomwe zingapangitse kuti munthu azimasuka komanso kuchepetsa nkhawa. Kafukufuku wasonyeza kuti DPS imatha kukulitsa milingo ya serotonin ndi melatonin pomwe imachepetsa kupsinjika kwa hormone cortisol. Kusintha kwachilengedwe kumeneku kumatha kubweretsa bata, kupangitsa kuti anthu azigona komanso kugona usiku wonse.

Kafukufuku wambiri wafufuza zotsatira za mabulangete olemera pa khalidwe la kugona. Kafukufuku wamkulu wofalitsidwa mu Journal of Clinical Sleep Medicine anapeza kuti omwe adagwiritsa ntchito zofunda zolemera kwambiri adanena kuti amagona bwino komanso zizindikiro zochepa za kusowa tulo. Kafukufukuyu adawonetsa kuti kukhazika mtima pansi kwa mabulangete olemedwa kunathandiza ophunzira kuti azikhala otetezeka komanso omasuka, zomwe zimapangitsa kuti azigona motalika komanso mosasokoneza.

Zofunda zolemeraikhoza kupereka zowonjezera zowonjezera kwa anthu omwe ali ndi vuto la nkhawa. Matenda a nkhawa nthawi zambiri amawonekera ngati malingaliro othamanga komanso kudzuka kwa thupi, zomwe zimapangitsa kuti zikhale zovuta kupumula usiku. Kulemera kwa chitonthozo cha bulangeti cholemera kungathandize anthu kukhala chete komanso kukhala otetezeka, zomwe zingathandize kuchepetsa nkhawa. Ogwiritsa ntchito ambiri amafotokoza kuti akumva kukhala omasuka komanso osada nkhawa akamagwiritsa ntchito bulangeti lolemera, lomwe lingathandize kuti munthu azitha kugona mokwanira.

Komabe, ndikofunikira kuzindikira kuti mabulangete olemedwa si njira imodzi yokha. Ngakhale kuti anthu ambiri apeza mpumulo ku kusokonezeka kwa tulo pogwiritsa ntchito bulangeti lolemera, ena sangakhale ndi ubwino womwewo. Zinthu monga zokonda za munthu, kuopsa kwa vuto la kugona, ndi kutonthozedwa kwaumwini zonse zingakhudze mphamvu ya bulangeti lolemera. Ndibwino kuti anthu azionana ndi dokotala asanaphatikize bulangeti lolemera m'chizoloŵezi chawo chogona, makamaka ngati ali ndi vuto linalake la thanzi.

Mwachidule, mabulangete olemera atuluka ngati chida chodalirika kwa omwe akuvutika ndi vuto la kugona. Kupyolera mu mfundo zolimbikitsa kupanikizika kwakukulu, zofunda izi zimatha kulimbikitsa kupuma, kuchepetsa nkhawa, ndi kukonza kugona bwino. Ngakhale kuti sangakhale njira yothetsera vuto limodzi, ogwiritsa ntchito ambiri amafotokoza zochitika zabwino komanso kusintha kwakukulu kwa kugona. Pamene kafukufuku akupitiriza kufufuza ubwino wa zofunda zolemera, zikhoza kukhala njira yotchuka kwambiri kwa iwo omwe akufuna kupuma bwino usiku. Ngati mukuganiza zoyesa bulangeti lolemera, zingakhale bwino kufufuza momwe lingagwirizane ndi chizolowezi chanu chogona komanso kuti mukhale ndi thanzi labwino.