Pane zvikonzero zvakawanda zvinokonzerwa nei iwe usingagoni kurara
Kuora mwoyo ndiyo inowanzobatwa nehope uye inogona kuita kuti usawana zvakakwana kurara kana kumuka kakawanda usiku. Kana kunetseka kwako kurara kunopfuurira uye kunopedza kwemwedzi inopfuura mitatu, inonzi inogara isingabatsiri.
Chii chinokonzera kusuruvara kwenguva refu? Inogona kuratidzika semugumisiro weimwe chirwere chehope kana dambudziko rezvoutano here? Iyi mibvunzo inowanikwa pakati pevanhu vane dambudziko rokurara uye chero nhamba yezvikonzero zvinogona kunge zvingakukanganisa iwe.
Zvinowanzokonzera
Pane zvikonzero zvakawanda zvekusingaperi kusingaperi. Maererano neUpToDate -kudavira kwezvigadzirwa zvemagetsi zvinoshandiswa nevarapi vezvoutano nevarwere zvakafanana-zvinowanzokonzera zvinosanganisira:
- Mamiriro ehutano hwepfungwa
- Zvirwere zvokurapa
- Neurological disorders
- Zvimwe zvinetso zvekurara
- Mishonga kana kushandisa zvinodhaka zvinodhaka
- Kunyanya kusuruvara
Mental Health Conditions
Ukama pakati pehope uye mamiriro epfungwa zvinonyatsosimbiswa. Kuoma kurara, kunyanya kumuka mangwanani-ngwanani, chiratidzo chechimiro chekuora mwoyo . Kudarika-kunetseka mupfungwa kunetseka (PTSD) kunogona kukonzera husiku hunogona kukanganisa kurara zvakare. Uyezve, kuzvidya mwoyo nekutya kunogonawo kuita basa mukukonzera kusuruvara.
Ukama hwakaoma nekuti kusuruvara kunogona kukuvadza chimwe chezviitiko izvi nokuti muviri wako hauna kuwana hope inoda. Kutaura zvazviri, kusuruvara kunobatanidzwa nehuwandu hwekuzviuraya .
Medical Conditions
Chero hupi hwehutano hunokonzera kurwadziwa kana kuoma kufema kunogona kuvhiringidza kurara kwako. Uyezve, kushungurudzika kunogona kuguma mukubata nehosha kunogonawo kukuchengetedza iwe usiku.
Kunewo huwandu hwehutano nemishonga inogona kukonzera kazhinji kuenda kuchivanze kuti urinate usiku.
Izvi zvinozivikanwa sekuti nocturia inogona kuenderana nemamiriro ezvinhu akawanda, kusanganisira chirwere chepabonde, chirwere cheshuga, kana zvinetso zveprostate.
Neurological disorders inogona kuva chikonzero chekushaya hope zvakare. Semuenzaniso, chirwere chePasinson chinokonzera kuderedza kufamba, kunyange panguva yekurara. Izvi zvinogona kutungamirira kuoma uye kusagadzikana apo munhu wacho anokundikana kudzokera mubhedha sezvaanowanzoita.
Zvakakoshawo kuchengeta mupfungwa kuti kuvhiringidza kurara kunogona kuva chiratidzo chekutanga chekuita kwemweya . Chirwere cheAlzheimer, semuenzaniso, chinozivikanwa kuti chichinje muenzaniso, kana circadian rhythm, yekurara.
Matambudziko Okurara
Kune matambudziko akawanda ekurara anogona kukanganisa kurara kwako. Izvi zvakakosha kuongororwa sezvo kurapwa kwakasiyana nekwekushaya hope.
Somuenzaniso, kana uine dambudziko rokufema usiku nekuda kwekurara kwepabonde , izvi zvinogona kutungamirira kumumhanho nguva dzose. Izvi kumutsa kunogona kukonzera kurara zvakanyanya kufanana nekushaya hope, asi mishonga inogona kunge iri kupindira kwakadai sekuenderera mberi kwakanaka kwemafambisi emhepo (CPAP) .
Saizvozvowo, kufamba kusina kujairika mukati meusiku kunokonzerwa nemakumbo asina kusununguka (RLS) kana kuti periodic limb movement syndrome (PLMS) inoda kurapwa kwakasiyana. Saizvozvowo, zvinetso neawa yako yehupenyu, kana circadian rhythm, inogona kutungamirira kune imwe yega ye circadian rhythm disorders .
Mishonga uye Zvinodhaka Zvinodhaka
Zvimwe zvinokonzerwa nemishonga yakawandisa yemishonga inogona kusanganisira kukanganisa mumararamiro anorara. Zvisinei, kumwe kuongorora kwakawana kuti idzi nyevero dzinenge dzisingashandisi kune wese anotora mishonga chaiyo. Pane kudaro, iyo inowedzera kuti inogona kuitika mune vamwe vanhu vanoitora.
Kushungurudzika muhope kwakawanikwa kuine vanhu vakawanda vanoshandisa zvinodhaka zvisina kunaka. Vatsvakurudzi vanorondedzerawo kuti urefu hwekushandisa zvinodhaka hunoita basa rinokosha. Hazvirevi pamishonga yemutemo isiri ye heroin uye methamphetamine, kana. Doro uye kusvuta fodya kunogona kukanganisawo kurara kwemunhu.
Primary Insomnia
Kunyanya kusurukirwa kunoreva kuti hapana chikonzero chinogoneka chekugara kwenguva refu yekurasikirwa. Izvi zvinowanzogadziriswa chete mushure mokukurukurirana kwakanyatsonaka nechiremba wenyu, uyo akatonga kunze kwezvimwe zvinokonzera.
Pasinei nokuti chikonzero chechiitiko ichi hachizivikanwi, pane nzira dzakasiyana-siyana dzokurapa kwekusarara, kusanganisira:
- Kurara Mapiritsi
- Relaxation uye Biofeedback Therapy
- Stimulus Control
- Cognitive Therapy
- Kurara Zvokurara
- Aromatherapy
Shoko Rinobva
Kurara kwekusingaperi kunogona kuchinja zvikuru muupenyu hwako hwezuva nezuva. Kana iwe uchiona uchirwa nehope kurara, zvinokurudzirwa kuti utaure nechiremba wako. Vachakwanisa kusarudza chero zvikonzero zvinogona kukonzera uye kurukura maitiro ekurapa anowanikwa kwauri.
> Kwakabva:
> Bonnet M, Arand D. Mumiririri Dzidzo Kudzikama (Beyond the Basics). Kusvika pari zvino. 2017.
> Jinsong T, et al. Matambudziko Okurara muChinese Zvinodhaka Zvinodhaka Zvinotendwa. BMC Psychiatry. 2015; 15: 28. doi: 10.1186 / s12888-015-0409-x
> Lehnich AT, et al. Unorapa Mushonga Nezvinodhaka Zvinodhaka Kubhadhara Sokuvhiringidza Kurara Chaizvoizvo Kurara Zvakaipisisa? Population Based Assessment kubva Heinz Nixdorf Yeuka Kudzidza. British Journal ye Clinic Pharmacology . 2016; 82 (3): 869-877. doi: 10.1111 / bcp.13015