Kukwegura kuchinja muhope

Kurara kunowanzoitika mumatanho akati wandei. Nguva yekurara inosanganisira:

• Nguva dzisina kurota dzechiedza uye hope huru
• Dzimwe nguva dzekurota uchishingaira (REM kurara)

Iyo yekurara kutenderera inodzokororwa kakawanda mukati mehusiku.

KUCHINJA KUKURA

Nzira dzekurara dzinowanzo shanduka paunenge uchikura. Vazhinji vanhu vanoona kuti kuchembera kunokonzera kuti vave nenguva yakaoma yekurara. Vanomuka kazhinji pakati pehusiku uye mangwanani-ngwanani.

Yese nguva yekurara inogara yakafanana kana kuti yakadzikira zvishoma (6.5 kusvika 7 maawa nehusiku). Zvinogona kuve zvakaoma kurara uye iwe unogona kushandisa yakawanda yakazara nguva mumubhedha. Shanduko pakati pekurara uye kumuka kazhinji inongoerekana yaitika, izvo zvinoita kuti vanhu vakura vanzwe kunge ivo vakareruka kurara pane pavaive vadiki.

Nguva shoma inoshandiswa muhope dzakadzika, dzisina hope. Vakwegura vanomuka avhareji yetatu kana mana nguva husiku hwese. Ivo vanoziva zvakare zvekumuka.

Vakwegura vanomuka kazhinji nekuti vanopedza nguva shoma hope dzakadzama. Zvimwe zvikonzero zvinosanganisira kuda kumuka uye kuita weti (nocturia), kushushikana, uye kusagadzikana kana kurwadziwa kubva kwenguva refu (chisingaperi) chirwere.

ZVINOGONESESA ZVINOGONESA

Kurara kunetseka idambudziko rinonetsa. Yenguva refu (isingagumi) kushaya hope ndicho chikonzero chikuru che tsaona dzemotokari uye kushushikana. Nekuti vanhu vakura vanorara zvishoma uye kumuka kazhinji, vanogona kunzwa kushaya hope kunyange kana nguva yavo yekurara isina kuchinja.

Kurara kwekupedzisira kunogona kukonzera kusagadzikana uye nedzimwe shanduko dzepfungwa. Inorapika, zvakadaro. Iwe unogona kudzikisa zviratidzo kana iwe ukawana zvakakwana kurara.

Zvinetso zvekurara zvakare chiratidzo chakajairika chekuora mwoyo. Ona mutano wehutano kuti uone kana kushushikana kana imwe mamiriro ehutano ari kukanganisa kurara kwako.

DAMBUDZIKO DZINOGARA

• Kusarara ndeimwe yematambudziko akajairika ekurara muvanhu vakura.
• Zvimwe kusagadzikana kwekurara, senge kusazorora kwemakumbo syndrome, narcolepsy, kana hypersomnia zvinogona zvakare kuitika.
• Kurara kufema, mamiriro ekuti kufema kunombomira kwekanguva panguva yekurara, kunogona kukonzera matambudziko akakomba.

Kudzivirira

Vakwegura vanopindura zvakasiyana kumishonga kupfuura zvinoita vakuru vechidiki. Zvakakosha kutaura nemupi usati watora mishonga yekurara. Kana zvichibvira, dzivisa kurara mishonga. Zvisinei, mishonga inodzvinyirira inogona kubatsira zvikuru kana kushushikana kuchikanganisa kurara kwako. Mimwe mishonga yekudzvinyirira haikonzere mhedzisiro semhedzisiro.

Dzimwe nguva, antihistamine ine hunyoro inoshanda zvirinani pane yekurara piritsi rekudzora kushomeka kwenguva pfupi. Nekudaro, nyanzvi zhinji dzehutano hadzikurudzire aya marudzi emishonga kuvanhu vakura.

Shandisa mishonga yekurara (senge zolpidem, zaleplon, kana benzodiazepines) chete sezvakakurudzirwa, uye kwenguva pfupi chete. Mimwe yemishonga iyi inogona kutungamira mukutsamira (inoda kutora mushonga kuti ushande) kana kupindwa muropa (kushandiswa kwekumanikidza kunyangwe paine mhedzisiro). Mimwe yemishonga iyi inovaka mumuviri wako. Iwe unogona kukura zvine chepfu mhedzisiro senge nyonganiso, delirium, uye kudonha kana iwe ukavatora iwo kwenguva yakareba.

Iwe unogona kutora matanho ekukubatsira iwe kurara:

• Chikafu chakareruka chekurara chingabatsira. Vanhu vazhinji vanoona kuti mukaka unodziya unowedzera kurara, nekuti iine yakasikwa, inonyaradza-senge amino asidhi.
• Dzivisa zvinokurudzira zvakadai se caffeine (inowanikwa mukofi, tii, zvinwiwa zvecola, uye chokoreti) kwemaawa matatu kana mana usati warara.
• Usatore kurara masikati.
• Rovedza muviri panguva dzakajairika zuva rega rega, asi kwete mukati memaawa matatu ekurara kwako.
• Dzivisa kukurudzira kwakanyanya, senge zvechisimba zveTV kana mitambo yemakomputa, usati warara. Dzidzira maitiro ekuzorora panguva yekurara.
• Usatarisa terevhizheni kana kushandisa komputa yako, nharembozha, kana piritsi mukamuri yekurara.
• Edza kuenda kunorara panguva imwe chete manheru ega ega uye kumuka panguva imwechete mangwanani ega ega.
• Shandisa mubhedha chete kurara kana kuita bonde.
• Dzivisa zvigadzirwa zvefodya, kunyanya usati warara.
• Kumbira mupiki wako kana chero imwe yemishonga yaunotora ingakanganisa kurara kwako.

Kana iwe usingakwanise kurara mushure memaminitsi makumi maviri, simuka pamubhedha uye uite chinyararire, sekuverenga kana kuteerera mimhanzi.

Paunonzwa hope, dzokera pamubhedha uye edza zvakare. Kana iwe usingakwanise kukotsira mumaminetsi makumi maviri, dzokorora maitiro.

Kunwa doro nguva yekurara kunogona kuita kuti ubatwe nehope. Nekudaro, zvakanakisa kudzivirira doro, nekuti rinogona kuita kuti iwe umuke gare gare pakati pehusiku.

NHAU DZAKAITIKA

• Kukwegura kuchinja muhurongwa hwetsinga
• Kusarara

• Maitiro ekurara mune vadiki nevakuru

Barczi SR, Teodorescu MC. Psychiatric uye zvekurapa comorbidities uye mhedzisiro yemishonga kune vakuru vakuru. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chitsiko 151.

Bliwise DL, Scullin MK. Kukwegura zvakajairika. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 3.

Sterniczuk R, Rusak B. Kurara zvine hukama nekukwegura, kushaya simba, uye kugona. Mune: Zadza HM, Rockwood K, Mudiki J, eds. Brocklehurst's Textbook yeGeriatric Mishonga uye Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017: chitsiko 108.

Walston JD. Kazhinji kliniki sequelae yekukwegura. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 22.