Usingaregi Nights Panguva & Pashure Kokurapa
Zuva mushure megumi nemaviri. Wakaneta. Unofunga kuti unogona kurara. Iwe unopinda mubhedha, uchinzwa urope, uye ipapo pasina kukunyevera iwe wakazara-wakamuka. Pashure peawa yekuedza kurara, iwe unorega, simuka uchitanga kufamba-famba mumba, uchiona terevhizheni, uchiedza kuverenga, kana kufambisa mumambure achiedza kubvisa musoro wako uye kupukunyuka pfungwa dzako. Iwe unomuka uchidzokera kumubhedha mangwanani ekutanga uye uchiwana maawa mashomanana akarara.
Zvichida dambudziko rako rehope rakasiyana. Iwe hauna dambudziko rekurara; dambudziko rako riri kurara. Iwe unomuka mangwanani-ngwanani maawa, mushure maawa mashomanana akarara. Dzimwe nguva unogona kudzokera kurara mushure meawa kana kupfuura, asi dzimwe nguva haugone.
Ichi hachisisiri kuitika kunowanzoitika; iko kuve kuva chiitiko chenguva dzose kwauri kubvira nguva yawakarirwa nekenza yemazamu kuongororwa. Inokusiya iwe uchineta zuva raitevera, uye dzimwe nguva rinoshungurudza.Kuneta kwako kwekenza yepabonde kunobata nzira yehupenyu. Haisi utano; iri kutora mararamiro pamusoro penyu zvose mumuviri uye mupfungwa.
Kana iwe ukazviona uri mumashoko akataurwa pamusoro apa, iwe hausi wega. Kusuruvara kwakajairika pakati pevarwere vemazamu muchero mukurapa pamwe chete nevaya vakapedza kurapa.
Varwere vakawanda vanowana chemotherapy vachave vachinetseka kurara pavanenge vachishandisa kurapwa. Mishonga inopisa inogona kukonzera kusuruvara. Njodzi, kuzvidya mwoyo, kuora mwoyo, uye mamwe mishonga zvinogona kukonzera kusuruvara.
Hormone therapy, yakatorwa kwemakore mashanu kusvika kumakore gumi mushure mekuita kurapwa kwakakosha kuderedza kuitika kwekudzoka, inozivikanwa kuti inokonzera kusuruvara.
Kuchinja kwepanyama sechikonzero chekuvhiya kwako kunogona kuita kuti iwe usakwanise kusvika kurara kana kuramba wakarara, uyewo kupisa kunopisa uye kuputika kweusiku, izvo zvinowanzova nemigumisiro yemishonga inonzi hormone therapy.
Maererano neongororo yakataurwa paOncology Nursing Society (ONS) 40th Annual Congress 2015, inenge 75 muzana yevanorwara nekenza yemazamu vanoona matambudziko ekurara kwenguva refu.
Kushungurudzika ndicho chikonzero chikuru chekushaya hope. Kuonekwa kwekenza yemazamu uye kupfurikidza nemishonga nezvose zvayo-zvishoma uye kwenguva refu-ndizvo zvinokonzera kushungurudzika kwevakawanda vedu. Nguva yokurara, kana pasina zvipingamupinyi, kazhinji nguva iyo hatigoni kuisa kuzvidya mwoyo. Kana iwe uchangobva kuongororwa, kenza yemazamu inowedzera kuva chinhu chokupedzisira mupfungwa dzako usiku humwe uye chinhu chokutanga mupfungwa dzako paunomuka.
Kugadzirisa Kurwisana Kwako
Tanga kugadzirisa kurasikirwa kwako nekuve nehurukuro newayo oncologist kuti ukurukure izvo zvingave zvichikonzera kusuruvara kwako. Iye achange achida kurapa zviratidzo zvakadai sekurwadziwa, kupisa kunopisa, kusuruvara, nekuora mwoyo kuona kana izvozvo zvichaita kuti iwe uwane husiku hwakanaka hunovata.
Kana kusuruvara kwako kuchienderera mberi, unogona kurapwa nemishonga inowanzova yakasimba uye inogona kuva nengozi kana uri kutora mimwe mishonga yekuzvidya mwoyo. Iwe unogona kuzviwana uchinzwa wakaneta zuva rakatevera semugumisiro wekutora-kurwisa mishonga. Panewo mukana wekuzvidzivirira. Iyi mishonga inonzwisirwa kwenguva pfupi, kwete kwenguva refu.
Kwete-chirongwa chemishonga yekurara iyo iwe unogona kutenga pamusoro pekambisi inogona kukonzerawo zvinetso. Yakawanda yemishonga iyi ine antihistamines, iyo inoita kuti munhu avatore vachinzwe vakarara, asi vanogonawo kukonzera kurara zuva rakatevera.
Mishonga yekurara yemishonga, iyo inowanikwawo pamusoro pekambani, yakadai semaratonin, kava-kava, uye valerian inoshandiswawo nevamwe vanogona kurara. Sezvo vasina kudikanwa kuti vasangane nehutano hurumende mitemo yemishonga yekurapa, vashoma vanoziva nezvemigumisiro yavo, uye kuti vanogona sei kubatanidza kana kupindira nekemotherapy mishonga kana hormone therapy mishonga.
Usati watora chero mishonga kana kuwedzera, nokuda kwechikonzero chipi nechipi, iva nechokwadi chokuti utaure nachiremba wako kuti ave nechokwadi chekutora icho hachizogadziri kushanda kwekemotherapy yako kana hormone therapy.
Pane zvinhu zvakajeka, zvinobatsira zvaunogona kuedza kuvandudza usara hwako husingadi mishonga:
- Dzidzira zuva nezuva; Iva nechokwadi chekumira kwamaawa matatu usati warara.
- Inwa chete zvinodhaka zvekakineine.
- Dzivisa kudya kwakawandisa mukati mezuva.
- Usati wambarara kunwa kunopisa, caffeine-zvisina kunwa, zvakadai semukaka wakachena kana decaf tea.
- Dzivisa doro kwemaawa akawanda usati warara.
- Ramba uchinge wapfupi masikati, saka wakaneta uye wakagadzirira kurara usiku.
- Tora mishonga inorwadza panguva imwe chete usiku humwe.
- Tora bhaji inotonhora usati warara.
- Kupfekedza kuve-kurema, nguo dzakanaka usiku.
- Ramba wakavata zvakanaka.
- Usatarisa TV mumubhedha usati waedza kurara.
- Ita kuti imba yekurara ifare.
- Verenga bhuku.
- Kuteerera mumhanzi.
- Fungisisa.
Munguva yekenza yangu yekutanga yemazamu, pandakanga ndisingagoni kurara, ndaisimuka, enda pakombiyuta yangu uye ndinyorera chero chii chaiva mupfungwa dzangu kusvikira ndaneta zvokuti ndisinganyora zvakare. Chiito chekunyora chakandipa imwe nzvimbo kuenda nekunetseka kwangu. Pandakanga ndapedza, ndaizozvivimbisa kuti ndaizoverenga zvandainge ndanyora mushure mokunge ndavata uye ndaizoedza kuwana mhinduro kune izvo zvinonetsa. Yakashanda; Ndaigona kudzokera kunorara ndovata.
Kubatana neboka rekuchengetedza kenza yepamu kwakabatsirawo kuderedza kusarara kwangu usiku. Kana iwe usiri kunyatsonzwa zvakanaka panguva yekurapa kuenda kune rimwe boka rekutsigira rutsigiro rwevanhu, boka rekutengesa kana refoni rinogona kubatsira zvakanyanya mukuderedza kushushikana kwako uye manzwiro ako ega.
Kana kusuruvara kwako kuchiramba kuchibvisa shure kwekubvisa zvikonzero zvinokonzera, zvakadai sekurwadziwa, kune dzimwe nzira dzisingashandisi mishonga dzine ruzivo rwekubudirira mukuderedza kuitika kwekuvhiringidzika kwehope, kusanganisira:
- Kupa mazano, iyo inowanzowanika mumakirini emakirini ekurapa apo mushonga anogona kukubatsira kuti utsungirire kushungurudzika kwepachifu chekuongorora chirwere. Kurayira kunogona kuitwa mumwe nomumwe kana mumapoka.
- Stimulus Therapy inorapwa inotarisa pakugadzira purogiramu yenguva dzose yekurara nekumuka. Izvi zvinosanganisira:
- Kukudziridza chiito musati warara, izvo zvingakubatsira kuti urope uye urambe wakarara. Zvinoda kuti iwe usarudze kuenda kunorara chete kana iwe uri kurara. Kana, mushure memaminitsi makumi maviri pamubhedha, iwe uchiri wakamuka kana kuti haukwanisi kudzokera shure kurara mushure mokumuka, simuka uye dzokera kumubhedha kana iwe uchinzwa wakarara.
- Iwe unofanirwa kumuka kune imwe nguva imwechete zuva rimwe nerimwe. Kana iwe uchida kuvhara, ramba uchinge uchinge uchinge uchinge uchinge uchinge uchinge uine maminitsi makumi matatu, usina kuputika shure kwemasikati masikati.
- Iwe unofunga kufungisisa mubhedha wako nekuda kwekurara uye zvepabonde. Kutarisa terevhizheni, kudya, kana kuverenga pamubhedha hazvionekwe kuti zvinobatsira kurara.
- Nguva yako yaunopedza pamubhedha inoda kuve yakatarwa nenguva yekurara. Kurambidza nguva mubhedha kuchaguma nekurara kwakanyanyisa kurara, kunotungamirira kuhope dzakanyanyisa.
- Relaxation Therapy ndeyekuvandudza maitiro nemabasa anoita kuti musuru ufare. Nzira dzinogona kusanganisira:
- Biofeedback, iyo iri kurovedza varwere kudzora kushungurudzika kwemaviri, kukanganiswa kweropa, kana kutengesa kwemoyo uye dzimwe nzira dzomuviri. Inoshandiswa seimwe nzira yemishonga yekufunganya.
- Vazhinji vedu tinogona kubatsirwa nekudzidzira kusinganzwisisiki maitiro ekudzidzira ayo anowanzowanika munzvimbo dzoutano dzakapiwa noutano hwekuzorodza unonyanya kushanda nevanorwara nekenza. Nharaunda dzemunharaunda dzinowanzopa makirasi muhutano hwekuzorora iwe unogona kuzviita iwe pachako. Unogona kuwana kufema zvakanyanya, kutambanudza, uye kufungisisa zvinogona kukubatsira kuti usunungure. Nguva yakanyarara yekuvhima, yakadai sokugunzva kana kuvhara, inogonawo kukuzorodza iwe usati warara.
- Kugadziriswa kwepfungwa kunobatsira munhu nehope kuti aone mafungiro akareba kwenguva refu pamusoro pokurara uye kuva nekushaya hope kunogona kuva chikamu chekufunganya pamusoro pokusagona kurara. Kutenda kwakadaro kunogona kusanganisira kusava nehanya kwezvinhu zvinodiwa uye kuratidza kusakanganisika kwezuva nezuva kwekusawana kukwana zvakakwana. Muzvokwadi, zvinetso zvekuyeuka zvinogona kukonzerwa nemigumisiro yemigumisiro yekushanda, kunyanya chemotherapy uye mishonga yekurwadziwa pamwe nekurara kwekurara.
Iwe unofanirwa kurara kuporesa nekushanda mupfungwa pamwe chete mumuviri. Chero chii chinokonzera kusuruvara kwako, batsirwa.
Sources:
National Sleep Foundation, National Cancer Institute - Kurara Kwekurara
Zviratidzo zveHuru Dzisina Kurara zvinokonzera Kushungurudzika Kwehope muVapenyu Vechirwere Chepabonde. Joyce Pagan, April 25, 2015.