Kusiyana kwehutano kunogona kukonzera kusuruvara uye apnea
Kurara chikamu chinokosha cheutano uye hukama . Pasina kurara zvakakwana zvekurara, iwe unogona kunzwa unogumbuka, uzere, uine nzara uye usingakwanisi kushanda. Vakadzi vane PCOS vane mikana yakawanda yekurwadziwa nekusiyana kwekuvhiringidzika kwehope kusanganisira kusuruvara uye kuvhiringidza kupona kwemafupa .
Masayendisiti vachiri kuedza kudzidza kuti nei vanhu vachida kurara, asi zvidzidzo zvemhuka zvinoratidza kuti zvakafanira kuti hurongwa hwedu hwemagetsi hushande zvakanaka.
Pasina iyo, maitiro eurological inotanga kumira, zvichiita kuti tinzwe tisinganzwisisiki kana kuti tisingakwanisi kuisa pfungwa dzedu, uye sekuti kana pfungwa dzedu dzakanga dzisina kunaka zvakare.
Kurara Kwemakumbo
Kurara kwedu kwakarongwa muzvikamu zvishanu. Iko yekutanga yechina inoratidzirwa seisiri-REM (kufamba kwekurumidza kweziso), uye yekupedzisira REM kurara .
Munguva imwe neimwe yega yekusara kwe REM, tinowira zvishoma nezvishoma kubata, kusvika tasvika kuR sleep. Kuenderera mberi kunopedza maminitsi 90 kusvika ku110, uye kunotangazve zvakare pane imwe nguva, zvichidzokorora kakawanda kuburikidza neusiku pasi pemamiriro ezvinhu.
Zvisinei, nokuda kwevaAmerica makumi matanhatu nemakumi matanhatu veAmerica vane matambudziko ekurara, maitiro aya haapedze kana kudzokorora nokuda kwezvikonzero zvakasiyana-siyana.
Kunyunyuta
Kunyunyuta ndiko kuoma kunowira kana kuramba uchivata uye kunogona kuva dambudziko rakakomba kune vanorwara. Kusuruvara kunogona kubva pane zvinyoro, zvinowanzoitika zvinokonzerwa nehope, kusava nekushaya kurara.
Kunyange zvazvo kune zvikonzero zvakasiyana zvakasiyana siyana zvekushaya hope, kusanganisira kushungurudzika, kushaya muviri, zvimwe zvinodhaka kana mishonga, uye kudya kusina kunaka, kuchinja kwehomoni kunogona kuvawo chinhu chinokonzera.
Somugumisiro, vakadzi vazhinji vane PCOS vanotaura kuti vane dambudziko rokurara, kunyanya muchitsauko chekuteerera kwekuenda kwavo kumwedzi (masvondo anotevera ovulation).
Kukunda kurara, chiremba wako anogona kukurudzira kutevera kurara kwehugeo hwehutsanana. Mukuwedzera, kutora maitiro ekuberekwa kwehomoni kunogona kubatsira kutarisa mahomoni ekuenda kumwedzi, kudzivirira kutanga kwekushaya hope.
Kunewo mishonga yakawanda yekurasikirwa pamusika. Iva nechokwadi chekutaura nachiremba wako pamusoro pezvipingamupinyi uye zvinobatsira zvemishonga yakasiyana, sezvinogona kunge vamwe vanodhakwa.
Kurara Apnea
Kurara kwepabhesi ndiko kupera kwekufema kamwechete kana kazhinji munguva yehope. Kurara kwepabhesi kazhinji kunotungamirira kunonoka, kurara kwezuva masikati, kushaya musoro kwepamusoro uye kusagadzikana.
Zvinokonzera njodzi zvinosanganisira zvimwe zvinhu (zvakadai semutsipa mukuru), kusvuta, kushandisa doro, kuneta, uye chirwere cheshuga - yekupedzisira maviri iyo inogona kuenzanisira kubatana kweCPOS.
Zviratidzo zvekurara kwekurara zvinosanganisira kuora kwezuva masikati, zviitiko apo unomira kufema uchirara, uchikwira nemuromo wakaoma kana uropa, kuora musoro mumangwanani uye kusuruvara. Kana iwe uchifunga kuti iwe unogona kunge une apnea, tarisa nechiremba wako uyo angakwanisa kurongedza zvimwe zvekubatisa kurara .
Mishonga yokurara kwepabhesi inotarisana nekuoma kwemamiriro acho. Nezviitiko zvinyoro, chiremba anogona kukurudzira kuita zvakanaka kwehutano hwakanaka kana kupa murindi wemuromo kuti achengetedze huro. Kurasikirwa kwemahombekombe kunogona kubatsirawo, sezvo zvichibvisa mamwe mafuta akawandisa uye zvisikwa kubva kumativi ose kumutsipa.
Kune mamwe maitiro akaoma, kuenderera mberi kwakanaka kwakagadzirwa nemhepo, kana CPAP, ndiyo inorapwa.
Mushonga wePCAP unotungamirira mhepo yakamanikidzwa kuburikidza nemasikisi anoiswa pamusoro pemhino dzako nemuromo. Izvo zvinomanikidza kuchengetedza mhepo kuzaruka, kudzivirira apneic episodes.
Kunyange zvazvo uchibudirira zvikuru, kurapa uku kunogona kusava kunetseka, kunyanya apo iwe unogadzirisa kurara nemasikisi. Zvakakosha kutaurirana nachiremba wako kuitira kuti kurapwa kushandiswe zvakakodzera. Kana iwe usingagoni kuregerera CPAP, taura nachiremba wako kuti uwane chimwe chinhu chinoshanda. Mumamiriro ezvinhu akaipisisa, kuvhiyiwa kunogona kuve kwakakosha kudzivirira upenyu hunotyisa kushaya apnea.
Kugadzirisa Kurara
Kuisa pfungwa pahutano hwakakwana, iyo ndiyo tsika dzakanaka dzekurara, dzinogona kukubatsira iwe kurara zviri nani.
Heano maitiro mashomanana anokosha okufunga:
- Hauna chero caffeine mushure memaawa maviri
- Dzivisa doro panguva dzamanheru
- Usadya zvokudya zvakawandisa kana kunya zvinopera manheru
- Ita kuti ugare uchizorara nguva dzose yokurara, zvakadai sokutora bhati yekushambidza kana kuverenga bhuku usati warara
- Kuita kuti chivako chako chive chakasviba kana iwe uchienda kunorara
- Bvisa magetsi ose paunenge uchivata
- Edzai kunwa mukomile chai kana mukaka ushamwari usati warara
Kunobva:
NIH Website. Nheyo dzepfungwa: Kunzwisisa kurara. http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm.