Kusowa tulo kumafuna chithandizo chogwirizana ndi vuto lililonse. Chinthu choyamba ndicho kupeza chifukwa. Nthawi zambiri, kusowa tulo komwe kwakhalako kwa miyezi ingapo kumafuna kukonzanso zizolowezi za moyo kuti zilimbikitse kugona.

Kuti mugone bwino, yambani ndikusintha zizolowezi zanu

Chithandizo kudzera m'makhalidwe otchedwa ” stimuli control Ndi othandiza makamaka. Cholinga chake ndi kuphunzitsa thupi kuti likhale ndi chizolowezi chogona. Imachita, komabe, imapanga a kusagona mokwanira, zomwe nthawi zina zimakhala zovuta kuzilemba. Mukapezanso tulo tofa nato, nthawi zonse, ndipo nthawi yodzuka ndi kugona ikalumikizidwanso, mutha kubwereranso ku machitidwe ochepetsetsa.

Nawa malamulo ena amakhalidwe oyenera kutsatiridwa bwino:

• Mukagona kokha mukagona kumva ngati kugona. Palibe choipa kuposa kuyesa kugona mwa njira iliyonse.
• Musatero khalani pabedi mukadzuka kwa mphindi zopitilira 20 mpaka 30. Izi zikachitika, dzukani, tulukani m'chipinda chanu, chitani zosangalatsa, ndipo bwererani kukagona pamene mukugona. Bwerezani manja nthawi zambiri ngati pakufunika kutero.
• Se khoma m'mawa pa nthawi yoikika, mosasamala kanthu za tsiku la mlungu, kuphatikizapo Loweruka ndi Lamlungu, ndipo ngakhale munagona moipa. N’zoona kuti imachepetsa nthawi yogona, koma imathandiza kugona nthawi imodzi. Poyamba, musachedwe kudzuka kuti mupeze maola omwe simunagone: m'kupita kwanthawi, izi zitha kukulitsa vutoli. Mukagona nthawi zonse komanso mosadodometsedwa, mutha kuwonjezera mausiku anu pang'ono (mu mphindi 15).
• Ne osapita kukagona osakwana 5 hours.
• Do palibe ntchito ina pabedi (moyenera kuchipinda) kupatula kugona kapena kugonana.
• Pankhani ya kugona pang'ono masana maganizo amasiyana. Akatswiri ena amaletsa chifukwa chitha kukwaniritsa zofunikira za kugona. Panthawi yogona, zimakhala zovuta kwambiri kugona. Ena amati kugona pang'ono kwa mphindi 10 kungakhale kopindulitsa. Kuyesera.

Kafukufuku wambiri wasayansi akuwonetsa kuti njira iyi yatsimikiziridwa. Kusintha kwa kugona kumawonedwa kuyambira kumapeto kwa mwezi woyamba. Choyipa chake ndikuti pamafunika kudziletsa komanso kulimbikira. Mutha kuyesa nokha, koma zitha kuchitidwanso ngati gawo lachidziwitso-khalidwe labwino la psychotherapy.

Mankhwala ogona

Ngati kusowa tulo kupitilirabe ngakhale zilizonse, mapiritsi ogona (wotchedwanso hypnotics) akhoza kulembedwa. Mankhwalawa atha kukhala othandiza m'masiku ochepa patsogolo kuti achire pang'ono (osapitirira masabata atatu), koma samachitira tulo ndipo samathetsa chifukwa chake. Amagwira ntchito pochepetsa ntchito ya ubongo. Dziwani kuti pakatha mwezi wa 3 wogwiritsa ntchito, nthawi zambiri amataya mphamvu zawo zambiri.

Benzodiazepines

Awa ndi mapiritsi ogona omwe amaperekedwa kwambiri. Ngati agwiritsidwa ntchito pafupipafupi, amataya mphamvu. Zonsezi zimakhala ndi sedative ndi anxiolytic effect, pamagulu osiyanasiyana. Benzodiazepines omwe amasonyezedwa kuti athetse kusowa tulo ndi flurazepam (Dalmane®), temazepam (Restoril®), nitrazepam (Mogadon®), oxazepam (Sérax) ndi lorazepam (Ativan®). Diazepam (Valium®), yomwe idagulitsidwa kumayambiriro kwa zaka za m'ma 1960, sagwiritsidwanso ntchito, makamaka chifukwa imayambitsa kugona kwakukulu m'mawa wotsatira.

Mapiritsi ogona osagwiritsa ntchito benzodiazepine

Kuphatikizapo zopiclone (Imovane®) ndi zaleplon (Starnoc®)), akhala pamsika kwa zaka zingapo. Nthawi yawo yochitapo kanthu ndi yayifupi kuposa ya benzodiazepines, yomwe imachotsa zotsatira za kugona zomwe zingachitike m'mawa wotsatira, maola oyambirira.

The agonists a melatonin

CMonga ramelteon (Rozerem), thandizani kugona mwa kuwonjezera mlingo wa melatonin wachilengedwe. Amagwiritsidwa ntchito makamaka ngati akuvutika kugona.

The Kudetsa nkhaŵa

Pa mlingo wochepa, angagwiritsidwenso ntchito kuthandiza kugona bwino.

Benzodiazepine ndi non-benzodiazepine mapiritsi ogona ali angapo zotsatira zoyipazi. Mwachitsanzo, akhoza kuchepetsa reflexes ndi kusokoneza kugwirizana masana, zomwe kumawonjezera chiopsezo kukankha ndi wovulala, makamaka mwa okalamba. M'kupita kwanthawi, amakhala pachiwopsezo choyambitsa kudalira kwakuthupi komanso kwamaganizidwe. Pomaliza, tulo tating'onoting'ono ta mapiritsi ogona sichiri chobwezeretsa, chifukwa mankhwalawa amafupikitsa nthawi ya tulo todabwitsa (nthawi yomwe maloto amachitikira).

Mfundo. Ndikofunikira kukaonana ndi dokotala mukafuna kusiya kumwa mapiritsi ogona kapena oziziritsa kuti musavutike withdrawal syndrome. Malinga ndi kafukufuku, a chidziwitso-makhalidwe mankhwala (onani pamwambapa) imathandizira kuchotsedwa kwathunthu kwa anthu osagona tulo omwe atenga benzodiazepines; kumapangitsanso kugona bwino³⁶. Zotsatira zake zidawoneka pambuyo pa miyezi itatu yamankhwala.

Mankhwala ena

Pankhani ya nkhawa kwambiri, kukhumudwa kapena china chilichonse matenda amisala, dokotala angapereke mankhwala oletsa kuvutika maganizo omwe angathandize kusowa tulo. Angathenso kutumiza wodwalayo kwa katswiri wa zamaganizo kapena psychologist.

A vuto la thanzi akufotokoza za kusowa tulo, ndithudi muyenera kupeza chithandizo chokwanira.

Ngati 'kusowa tulo chifukwa cha ululu, zochepetsera ululu zingagwiritsidwe ntchito. Komabe, zina mwa izo zingayambitse kusowa tulo. Ngati ndi choncho, musazengereze kufunsa dokotala kuti asinthe mankhwala.

Thandizo la khalidwe

Malinga ndi kafukufuku waposachedwapa, chidziwitso-makhalidwe psychotherapy nthawi zambiri ogwira kuposa mankhwala kulamulira kusowa tulo26, 27. izi mankhwala zimathandiza kuthetsa mayanjano olakwika kapena zikhulupiriro zomwe zimayambitsa vuto la kusowa tulo (mwachitsanzo, "Ndimafunika kugona maola 8 usiku uliwonse, apo ayi sindidzakhala bwino tsiku lotsatira").

Therapy, payekhapayekha, ingaphatikizepo:

• malangizo pa zizolowezi za kugona;
• gwirani ntchito pa zikhulupiriro ndi malingaliro olakwika okhudzana ndi kusowa tulo kapena zomwe zimayambitsa kusowa tulo;
• kuphunzira njira yopumula.

Chiwerengero cha magawo chimasiyanasiyana kuchokera kwa munthu wina kupita kwa wina, koma monga lamulo, kusintha kumawoneka pambuyo pa 2 kwa miyezi 3 ya chithandizo cha mlungu ndi mlungu (magawo 8 mpaka 12)27. Mtengo wakeMwachangu adzakhala 80%, pafupifupi. Anthu omwe akumwa kale mapiritsi ogona nawonso angapindule.