Matambudziko okurara anoiswa pasi pevanhu vane MS
Kuneta ndechiratidzo chinowanzoonekwa che multiple sclerosis (MS) uye chimwe chinogona kuita kunyange zvakanyanya basa, zuva rega rega rinenge rakaoma. Kutaura zvazviri, vanhu vane MS vanowanzotsanangurira ruzivo rwacho se "kupwanya" kana "kukonzera" uye vanotaura kuti kuneta kwavo kunogona kukanganisa zvinhu zvose kubva pakufungisisa kusvika pakugona kwavo kurara usiku.
Ndiyo nyaya yekupedzisira (ine dambudziko rokurara) inokonzera kusangana pakati pechiremba nevatsvakurudzi zvakafanana, vazhinji vavo vanotenda kuti kusuruvara , kushaya hope, uye zvimwe zvinetso zvekurara zvakanyanyisa kunongororwa kune vanhu vane MS.
Zvinokonzera Kushushikana Kwevanhu Ne MS
Chimwe chidzidzo, chinotungamirirwa nevatsvakurudzi paYunivhesiti yeCalifornia Davis School of Medicine, chakashuma kuti muyero wekuenzanisa kwakanyanya kuparara kwevanhu vane MS kwaive 38 muzana, kanopfuura kaviri mutengo wenyika. Uyezve, 52 muzana vakati zvakatora nguva inopfuura awa kuti varara usiku.
Vatsvakurudzi vakapedzisa kusazvidzora kana kuwedzera kwezviratidzo zveM MS pamwe chete nekuzvidya mwoyo uye kuora mwoyo kwaiva kunyanya kukanganisa. Sezvo zvakadai, kushaya hope kwakange kusingaratidzi sedambudziko rakasiyana rehope asi pane zvinokonzerwa nemutoro wepanyama uye wepfungwa unowanzoonekwa nevanhu vane MS.
Zvimwe zvinokonzera kukanganisa kuvhiringidzwa kunoonekwa kune avo vane MS zvinosanganisira:
- Zvimwe zvisingaiti zvehomoni zvinogona kukonzera kushushikana kwekupemha uye kurara kweputi .
- Kuvhiringidzwa kwe dopamine uye norepinephrine (iyo inonzi neurotransmitters kana vatumi vemakemikari muuropi) inogona kukonzera kushungurudza uye kukanganisa mararamiro ekurara.
- Kugara mumasikati nekuda kwekuneta kunogona kutungamirira kuhope usiku.
- MS zviratidzo zvakaita semakumbo asingagadziki, kutonhora kuderedza, uye kugadzirisa urinho kunogona kukanganisa kurara.
Marudzi eAsomnia
Zvinokonzera uye kurapa kwekusarara kwakasiyana nemhando yakagadzirirwa .
Initial Insomnia
Kutanga kwepakutanga kunorondedzerwa sekusakundikana kana kuti kuoma kwemunhu kune kurara.
Mune vanhu vane MS, kusuruvara kwekutanga kunogona kukonzerwa nemarwadzo europathic kana musculoskeletal pamwe nemamwe mishonga inozivikanwa kuti inokonzera matambudziko ekurara.
Middle Insomnia
Kusuruvara kwepakati ndiko apo iwe unomuka usiku uye haugoni kurara shure. Zvinotoshamisa ndezvokuti, vanhu vane dambudziko rezuva masikati vanowanzosangana nekushaya hope pakati. Zvimwe zviratidzo zvakabatana neE-MS zvakadai semasaisai emasimusi uye nocturia (chido chokudzora usiku) chinogona kukonzera izvi.
Terminal Kushungurudzika
Nguva yekushaya gumbo iri kungomuka zvakare kare. Chikonzero chekusarara kwekusingaperi kwevanhu vane MS hachina kunzwisiswa zvakanaka asi vamwe vanotenda kuti kusashaikwa kwekusvikirwa masikati (kunyanya kune avo vane kuora mwoyo) kunogona kuita izvi.
Kurapa Kusuruvara
Kunyange zvazvo vanhu vakawanda vachifunga kuti kurara kwemapiritsi ndiyo inotanga kurapa mutsara yekusarudzwa kwekusarura, mishonga yokurara inobata zvishoma uye zvisingakwanisi. Zvose mune zvose, kunyange zvazvo zvichigona kupa zvikomborero pamusoro penguva pfupi, madhiragi anosanganisa kurasikirwa nekubudirira kwavo nokukurumidza uye anogona kuwedzerwa.
Vamwe vanhu vanotendeukira kune zvigadzirwa zvemishonga zvakadai sekuenderera mberi kwakanaka kwemhepo yokumanikidzika (CPAP) kuti vabate chirwere chekurara uye chiedza chakajeka chokurapa circadian rhythm sleep sleep.
Izvi, zvisinei, zvinoda kuongororwa nenyanzvi yehutano pakutanga.
Pamusoro pemhando idzi dzekurapa, kune zvimwe zvinhu iwe nachiremba wenyu zvamunogona kuita kuti musarudze zvinetso zvekurara (uye izvi ndezvechokwadi pasinei kana iwe usina MS)
- Tora zvakawanda zvekusika kwechiedza mukati mezuva.
- Enda kunorara uye usimuka panguva imwechete zuva nezuva, kusanganisira vhiki dzevhiki.
- Dzidzira nguva dzose kuti uvandudze kurara asi usazviita mumaawa mana kusvika matanhatu panguva yako yekurara sezvo inogona kukurudzira iwe.
- Deredzai caffeine yako, doro, uye nicotine inopedza maawa matanhatu usati warara.
- Rega kunwa chero mvura inoshandiswa kwemaawa mashomanana usati warara.
- Edza kubvisa pfungwa dzako paunenge uri pamubhedha. Dzivisa TV kana zvigadzirwa zvemagetsi.
- Chengetedza imba yekurara rima uye kutonhora kunotonhora.
- Usarega wakamuka pakati peusiku. Simuka, verenga bhuku, kana kuita chimwe chiitiko kuti ugadzirise pfungwa dzako usati wadzokera kurara.
Shoko Rinobva
Kana uri kuve nematambudziko ekurara uye wakaedza matanho akare seaya akataurwa pamusoro apa pasina zororo guru, iva nechokwadi chokuti utaure neurouroistist yako. Pamwe chete, unogona kuwana mhosva pamberi pematambudziko ako ehope semishonga inonzi MS kana zviratidzo zvinokonzera kana kuti zvinokonzera kuora kwako.
Izvozvo zvakati, dzimwe nguva, kutumira kune unyanzvi hwekurara kunodiwa kuti uwane kumudzi wechinetso.
> Kwakabva:
> Brass, S ;; Li, C ;; uye Auerbach, S. "The Under Understanding of Sleep Sleeps in Patients With Multiple Sclerosis." Zvinyorwa zveKliniki Sleep Medicine . 2014; 10 (9): 1025-31.