Zvirwere Zvekurara
Pfupiso
Zvirwere zvekurara zviri zvirwere zvinoshandura maitiro ako ekurara. Kana uine chirwere chekurara, ungasawane hope dzakakwana kana kuti unganzwe wakaneta kana wamuka. Ungave une hope dzakawanda masikati. Ungave uine shanduko mukufema kana kufamba-famba zvakanyanya panguva yekurara. Kana kuti ungave uine matambudziko ekurara, kuramba wakarara kana kumuka nekukurumidza.
Chirwere chekurara chinogona kukanganisa hutano hwako hwese, kuchengetedzeka uye mhando yehupenyu. Kusawana hope dzakanaka usiku kunogona kukanganisa kugona kwako kwekutyaira kana kushanda zvakanaka. Zvinogonawo kuwedzera njodzi yezvimwe zvirwere. Asi kurapwa kunogona kukubatsira kuwana hope dzauinoda.
Zviratidzo
Zviratidzo zvekurwara kwehope zvinowanzosanganisira: Kurara kwazvo zuva rose. Ungarara panguva dzisingawanzoitika, sekufambisa mota kana uri kubasa patafura yako. Kunetseka kurara, kumuka usiku usingakwanisi kudzokera kurara. Kana kuti ungamuka mangwanani kwazvo. Kufema nenzira isingawanzoitika. Izvi zvinogona kusanganisira kutsvova, kuchema, kufema nekukurumidza, kukwakuka kana kumira panguva yekufema. Kunzwa kuda kufamba kwakanyanya kusagadzikana paunenge uchiedza kurara. Makumbo ako kana maoko anganzwa kutsamwa kana kufamba. Kuenda-enda kwazvo kana kuita zvinhu zvinokunetsa panguva yekurara, sekufamba kwemaoko nemakumbo kana kukwenya mazino. Zviito panguva yekurara zvisingawanzoitika, sekufamba uchirara, kudya uchirara kana kupisa mubhedha. Munhu wese anogona kuva nehusiku humwe hwakaipa hwekusingarari. Asi taura nachiremba wako kana mumwe mushandi wehutano kana iwe uchigara uchinetseka kuwana hope dzakakwana, kana usinganzwi wakazorora paunomuka kana iwe uchinzwa unehope kwazvo zuva rose.
Nguva yekunoona chiremba
Munhu wese anogona kuva nehope dzakaipa dzenguva nenguva. Asi taura nachiremba wako kana mumwe mushandi wehutano kana iwe uchigara uine matambudziko ekwana hope dzakakwana, kana iwe usinganzwi wakazorora kana wamuka kana iwe uchinzwa uine hope zvakanyanya masikati.
Zvinokonzera
Kune marudzi akawanda akasiyana-siyana ematambudziko ekurara, uye zvikonzero zvacho zvakasiyana-siyana. Matambudziko ekurara kazhinji anoiswa pamwe chete zvichienderana nezvikonzero zvawo kana zviito zvawo. Matambudziko ekurara anogonawo kuiswa pamwe chete zvichienderana nemafambisirwo, matambudziko ane maitiro ako echisikigo ekurara-kumuka, matambudziko ekufemba, kuoma kurara kana kuti unonzwa sei hope panguva yezuva.
Dzimwe nguva chikonzero chaicho hachizivikanwi, asi zvinhu zvakati wandei zvinogona kuwedzera njodzi yekuva nematambudziko ekurara.
Zvinhu zvinokonzera njodzi
'Zvinetso izvi zvinogona kuwedzera njodzi yekurwara kwehope: Zera. Hope inochinja zvichienderana nezera, uye zera rinogona kutamba basa mukurwara kwehope. Zvimwe zvirwere zvehope, sekunyorova mubhedha, zvinogona kuwanda muvana. Zvimwe zvirwere zvehope zvinoitika zvakanyanya nekuwedzera kwezera. Genetics. Kuva nezvimwe zvirwere zvehope, sekushaya hope, restless leg syndrome, kufamba uchirara, uye sleep apnea, zvinogona kuitika kana nhengo yemhuri iinewo. Zvirwere zvemuviri. Zvirwere zveuropi nemisimba, senge chirwere cheParkinson, multiple sclerosis uye kukuvara kwemuviri kwemuromo, zvinogona kuwedzera njodzi yekurwara kwehope. Chirwere chemwoyo, chirwere chemapapu, kenza, chirwere cheshuga uye kurwadziwa kwenguva refu zvakabatana nekushaya hope. Kuwedzera uremu kunowedzera njodzi yeobstructive sleep apnea. Kukundikana kwemwoyo uye atrial fibrillation zvinowedzera njodzi ye central sleep apnea. Zvirwere zvepfungwa. Kufunganya, kuora mwoyo, kunetseka nezvimwe zvirwere zvepfungwa zvinogona kukanganisa hope. Kuchinja kwemamiriro. Jet lag kana basa rekuchinja rinogona kuchinja chikamu chako chehope-kumuka uye kukanganisa hope. Mishonga nemadhiragi. Mimwe mishonga, caffeine, doro, uye mishonga inobvumidzwa kana isina kubvumidzwa inogona kutengeswa mumigwagwa, inonziwo recreational drugs, inogona kukanganisa hope.'
Matambudziko
Zvirwere zvekurara zvisina kurapwa zvine hukama nekuoma kwakakomba. Izvi zvinogona kusanganisira njodzi yakakwira kana kuipa kwezvirwere zvemuviri senge chirwere chemwoyo, stroke uye chirwere cheshuga. Zvirwere zvekurara zvinogona kukanganisawo utano hwepfungwa. Uye kushaya hope kwenguva refu kunogona kuwedzera njodzi yekufunga kuzviuraya nekuita.
Zvirwere zvekurara zvinogona kukanganisa hupenyu hwako. Kurara kwakanyanya masikati kunogona kuita kuti zviome kuisa pfungwa uye kucherechedza. Izvi zvinogona kukanganisa kuchengetedzeka pakutyaira, zvikanganiso pabasa uye kuti unoita sei zvakanaka kuchikoro.
Kuongorora
Kuti zvirwere zvekurara zvinorapwa, unosangana nachiremba wekurara anoteerera zvaunonetseka nazvo uye anokubatsira kugadzira chirongwa chinokutarisira. Zvingabatsira kuti munhu waunorara naye ataure zvaanoona nezve zviratidzo zvako. Chiremba wenyu wekurara anoita bvunzo. Ungakumbirwa kuchengeta bhuku rekurara rine ruzivo nezve zviitiko zvako zvezuva nezuva uye maitiro ako ekurara.
Unogonawo kuita bvunzo, dzakadai se:
- Actigraphy. Chiridzwa chidiki, kazhinji chinopfekwa paruoko, chinoyera kufamba kwemaoko nemakumbo panguva yekurara. Chinopfekwa kwemazuva akati wandei kusvika mavhiki, chiridzwa ichi chinopa ruzivo nezve maitiro ekurara-kumuka nekufamba kwenguva. Bvunzo iyi inogonawo kuratidza kana kurapwa kwechirwere chekurara kuri kushanda.
- Multiple sleep latency test (MSLT). Bvunzo iyi inoyera kushaya hope masikati. Panguva yebvunzo, une nguva mukamuri yakanyarara, ine rima. Unogona kutora naps 4 kusvika 5, imwe neimwe yakaparadzaniswa nemaawa maviri. MSLT inoyera nguva yainotora kuti urware nguva imwe neimwe.
- Maintenance of wakefulness test (MWT). Bvunzo iyi inoyera kunetseka kwezuva. Panguva yebvunzo, une nguva mukamuri yakanyarara, ine rima. Kufanana neMSLT, unogona kutora naps 4 kusvika 5 dzakaparadzaniswa nemaawa maviri. Kusiyana neMSLT, MWT inoyera kugona kwako kuramba wakamuka panguva ino.
- Upper airway nerve stimulation therapy evaluation. Izvi zvinogona kusanganisira bvunzo dzakati wandei dzinosarudza kana chishandiso chidiki chinogadzwa nekuvhiya mumuviri chiri kurapwa kwakakodzera kwe obstructive sleep apnea.
- Overnight oximetry test. Uchishandisa chiridzwa chidiki chinobatanidzwa kwegirazi, bvunzo iyi inoyera mwero wemoyo uye mazinga okisijeni muropa usiku hwose. Kudonha kwemazinga okisijeni panguva yekurara kunogona kuitika ne sleep apnea.
Kurapa
Kurapa kunoenderana nerudzi rwekurwara kwehope raunaro uye kuti zviratidzo zvako zvinokanganisa sei hupenyu hwako hwezuva nezuva. Sarudzo dzekurapa dzinogona kusanganisira:
- Sarudzo dzehupenyu hune hutano. Izvi zvinogona kusanganisira kuderedza uremu kana zvichidiwa, kutevera tsika dzakanaka dzehope, kuita zvemuviri nguva dzose, kuderedza doro ne caffeine pedyo neawa yekurara, uye kudzivisa zvinodhaka zvinofadza.
- Kurapa kwemamwe mamiriro ezveutano. Kurapa mamiriro ezveutano emuviri nemupfungwa anogona kukonzera kana kuwedzera kurwara kwehope kunogona kuvandudza hope.
- Kurapa kwemishonga yekufunga kwehope (CBT-I). CBT-I inosanganisira kutarisa pfungwa nemabatiro anokanganisa hope. Nerutsigiro, unogona kugadzira chirongwa chekuwana zororo rakanaka. Izvi zvinogona kusanganisira kuwana nzira dzekuzorora panguva yekurara, kurara nemumuka panguva imwe chete zuva rega rega, uye kusatora naps.
- Zvishandiso zvemuromo. Zvishandiso zvinopfekwa mumuromo, zvinozivikanwa sezvishandiso zvemuromo, zvinogona kuva sarudzo panzvimbo peCPAP. Izvi ndezvimwe zvinhu zvakagadzirwa zvinoshandiswa panguva yekurara. Chinangwa ndechekuderedza kuvhara kwekuyerera kwemhepo munzvimbo yemhino nekudzvanya chirebvu ne rurimi mberi.
- Kuopereta. Imwe sarudzo panzvimbo peCPAP ndeyekuopereta. Kune sarudzo dzakasiyana dzekuopereta dzakagadzirirwa kuderedza kuvhara kwekuyerera kwemhepo panguva yekurara. Izvi zvinosanganisira kuopereta pamhino kana chirebvu nekuopereta kuderedza tishu yakapfava yemukati memhepo.
Imwe sarudzo itsva yekuopereta ye obstructive sleep apnea ndeyekurapa kwetsinga dzemukati memhepo. MuU.S., Food and Drug Administration yakabvumidza sisitimu yekukurudzira itsinga dzemukati memhepo inonzi Inspire kurapa obstructive sleep apnea kune vamwe vanhu kana kurapa kweCPAP kukasa kushanda.
Kuopereta kunodiwa kuisa sisitimu yeInspire. Chishandiso chidiki chinonzi jenareta chinoiswa pasi peganda pachipfuva chekumusoro. Kana tsandanyama dzekufema dzisingafambi, chishandiso chinoendesa pulse kune tsinga iri pasi perurimi. Izvi zvinoita kuti rurimi rufambe mberi, richivhura nzira yemhepo.
- Mishonga. Mishonga ne zvinowedzerwa zvinogona kubatsira kurapa mamwe marudzi ekurwara kwehope.
Kuopereta. Imwe sarudzo panzvimbo peCPAP ndeyekuopereta. Kune sarudzo dzakasiyana dzekuopereta dzakagadzirirwa kuderedza kuvhara kwekuyerera kwemhepo panguva yekurara. Izvi zvinosanganisira kuopereta pamhino kana chirebvu nekuopereta kuderedza tishu yakapfava yemukati memhepo.
Imwe sarudzo itsva yekuopereta ye obstructive sleep apnea ndeyekurapa kwetsinga dzemukati memhepo. MuU.S., Food and Drug Administration yakabvumidza sisitimu yekukurudzira itsinga dzemukati memhepo inonzi Inspire kurapa obstructive sleep apnea kune vamwe vanhu kana kurapa kweCPAP kukasa kushanda.
Kuopereta kunodiwa kuisa sisitimu yeInspire. Chishandiso chidiki chinonzi jenareta chinoiswa pasi peganda pachipfuva chekumusoro. Kana tsandanyama dzekufema dzisingafambi, chishandiso chinoendesa pulse kune tsinga iri pasi perurimi. Izvi zvinoita kuti rurimi rufambe mberi, richivhura nzira yemhepo.
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