Ntho e ngoe le e ngoe eo u lokelang ho e tseba ka mekhahlelo e 5 ea boroko

Litaba

• Mekhahlelo ea boroko
• Mothati oa 1
• Mothati oa 2
• Mekhahlelo 3 & 4
• Mothati oa 5: REM robala
• Lintlha ka boroko
• Likhathatso tsa boroko
• Ho hlobaela
• Ho koaleha moea ka nakoana borokong
• Boloetse ba leoto bo se nang phomolo
• Pherekano ea mosebetsi oa Shift
• Bokhachane
• Malebela a ho robala ka boleng
• Ntlha ea bohlokoa

Ha se lekunutu la hore boroko ke o mong oa mesebetsi ea bohlokoahali bakeng sa bophelo bo botle ba 'mele. Ha re robala, 'mele ea rona e nka nako ho:

• lokisa mesifa
• holisa masapo
• laola lihormone
• hlophisa mehopolo

Ho na le mekhahlelo e mene ea boroko, e nang le boroko ba REM le boo e seng ba REM, boo re bo potolohang bosiu bo bong le bo bong.

Sehloohong sena, re tla hlahloba methati ena ea boroko, re buisane ka mathata a ho robala, hammoho le malebela a ho robala hantle.

Mekhahlelo ea boroko

Ho na le mefuta e 'meli ea boroko: REM - kapa motsamao o potlakileng oa mahlo - boroko le boroko bo seng ba REM. Ho robala ntle le REM ho na le mekhahlelo e mengata, ha boroko ba REM e le mohato o le mong feela.

Mothati oa 1

Karolo ena ea boroko boo e seng ba REM e etsahala ha o qala ho robala mme ka kakaretso e nka metsotso e seng mekae feela.

Nakong ena:

• ho otla ha pelo le ho hema ho lieha
• mesifa e qala ho phutholoha
• o hlahisa maqhubu a kelello a alpha le theta

Mothati oa 2

Karolo ena e latelang ea boroko boo e seng ba REM ke nako ea boroko bo bobebe pele u robala boroko bo tebileng, 'me e nka nako e ka etsang metsotso e 25.

Nakong ena:

• ho otla ha pelo le ho hema ho fokotsa butle ho ea pele
• ha ho motsamao oa mahlo
• mocheso oa 'mele oa theoha
• maqhubu a boko a hloella holimo le tlaase, a hlahisa “likhoele tsa ho robala”

Mekhahlelo 3 & 4

Mekhahlelo ena ea ho qetela ea boroko boo e seng ba REM ke methati e tebileng ea boroko. Mekhahlelo ea boraro le ea bone e tsejoa e le boroko bo liehang, kapa delta. 'Mele oa hau o etsa mesebetsi e mengata ea bohlokoa e khothalletsang bophelo bo botle mekhahlelong ena ea hoqetela eo e seng REM.

Nakong ea mekhahlelo ena:

• ho tsosa borokong ho thata
• ho otla ha pelo le ho hema ke tsona tse liehang haholo
• ha ho motsamao oa mahlo
• mmele o phutholohile ka botlalo
• maqhubu a boko ba delta a teng
• tokiso ea lisele le kholo, mme nchafatso ea lisele ea etsahala
• sesole sa 'mele sea matlafala

Mothati oa 5: REM robala

Mokhahlelo o potlakileng oa ho sisinyeha ha mahlo o hlaha metsotso e ka bang 90 kamora hore o robale, mme ke mohato oa mantlha oa "ho lora" oa boroko. Boroko ba REM bo nka metsotso e 10 ka lekhetlo la pele, bo eketseha ka potoloho e ngoe le e ngoe ea REM. Potoloho ea ho qetela ea boroko ba REM hangata e nka metsotso e ka bang 60.

Nakong ena:

• motsamao oa mahlo o ba kapele
• ho hema le ho otla ha pelo hoa eketseha
• mesifa ea maoto le matsoho e holofala ka nakoana, empa ho ka hlaha likhahla
• ts'ebetso ea boko e eketsehile haholo

Ha u robala bosiu, u potoloha mekhahlelo ena eohle ea boroko makhetlo a mangata - hoo e ka bang metsotso e meng le e meng e 90.

Lintlha ka boroko

Bakeng sa ho hong ho hlokahalang bophelong ba rona le boiketlong ba rona, ho ntse ho na le ho hongata hoo re sa ho tsebeng ka boroko. Leha ho le joalo, lintlha tse supileng tse monate ke tsena etsa tseba:

1. Batho ba qeta 1/3 ea bophelo ba bona ba robetse, ha likatse li qeta tse 2/3 tsa tsona li robetse. Liphoofolo tse ling, tse kang koala le bo-'mankhane, li ka robala ho fihlela lihora tse 22 ka letsatsi.
2. Bana ba sa tsoa tsoaloa ba hloka ho robala lihora tse 14 ho isa ho tse 17 ka letsatsi, ha bacha ba hloka lihora tse ka bang 8 ho isa ho tse 10 bosiu bo bong le bo bong. Boholo ba batho ba baholo ba hloka ho robala lihora tse 7 ho isa ho tse 9.
3. Ho hloka boroko ho ka ba le tšusumetso e mpe bophelong. Le ha lihora tse 72 ntle le boroko li ka baka ho fetoha ha maikutlo, ho sebetsa ka thata le ho fetola pono.
4. Matla a matla a tlhaho a qoela ka linako tse peli tse fapaneng tsa letsatsi: 2:00 a.m. le 2:00 p.m. Sena se hlalosa mokhathala oa kamora lijo tsa mots'eare oo batho ba bang ba o utloang har'a mpa ea motšehare.
5. Litoro li ka hlaha ka 'mala kapa ka botlalo ka "greyscale". E mong ho tloha ka 2008 o fumane hore ho fihlella thelevishene e ntšo le e tšoeu ho na le tšusumetso ho 'mala oa litoro tsa hae.
6. Ho phahama ho phahameng ho ka ba le phello e mpe boleng ba boroko. Ho latela, sena se kanna sa ba ka lebaka la ho fokotseha ha boroko bo tebileng ba leqhubu (tebileng).
7. Le ha ho sa na le ho hongata hoo re ka ithutang hona ka boroko, ntho e kholo ka ho fetisisa eo re e tsebang ke hore boroko bo bohlokoa haholo bophelong bo botle joalo ka phepo e nepahetseng le boikoetliso.

Likhathatso tsa boroko

Ho ea ka Mokhatlo oa Amerika oa Boroko, batho ba baholo ba ka bang limilione tse 50 ho isa ho 70 United States ba na le bothata ba boroko. Mathata a ho robala a ka ba le phello e mpe boleng ba boroko, bo ka lebisang mathateng a mang a bophelo bo botle. Ka tlase, o tla fumana a mang a mathata a tloaelehileng a boroko le hore na a alafshoa joang.

Ho hlobaela

Ho hlobaela ke boemo bo sa foleng ba ho robala bo khetholloang ke ho robala ka thata. Batho ba bang ba na le bothata ba ho robala, ba bang ha ba khone ho robala, 'me ba bang ba na le bothata ka bobeli. Ho hlobaela hangata ho baka boroko bo fetelletseng mots'eare le mokhathala.

Phekolo ea kelello ea boits'oaro (CBT) ke eona kalafo ea mantlha ea ho hlobaela. CBT e kanna ea kopanngoa le meriana ea boroko, e khonang ho thusa batho ho robala le ho robala. Bakeng sa batho ba bang, ho ntlafatsa bohloeki ba boroko le hona ho ka thusa.

Ho koaleha moea ka nakoana borokong

Ho thibela ho phomola ha boroko ke boemo boo 'mele o khaotsang ho phefumoloha nakong ea boroko. Linako tsena tsa ho se phefumolohe, tse bitsoang ho koaleha moea ka nakoana, lia etsahala hobane methapo ea moea ea 'metso e ba mosesane haholo ho lumella moea ho phalla. Joalo ka ho hlobaela, boemo bona bo ka ama boleng ba boroko hampe.

Mohala oa pele oa kalafo bakeng sa ho koaleha moea ka nakoana borokong ke mochini o tsoelang pele oa khatello ea moea (CPAP). CPAP e etsa moea o lekaneng ho lumella motho ea nang le bothata ba ho phomola ha a robala ho hema hantle nakong ea boroko. Haeba CPAP e sa thuse, khatello ea moea ea bilevel e ntle (BiPAP kapa BPAP) ke khetho e latelang. Maemong a boima, ho ka hlokahala ho buuoa.

Boloetse ba leoto bo se nang phomolo

Restless leg syndrome (RLS) ke lefu la methapo le bakang maikutlo a sa phutholohang maotong, a atisang ho hlaha ha o phomotse kapa o leka ho robala. Batho ba nang le RLS hangata ba na le bothata ba ho robala ka ho lekaneng ka lebaka la matšoao a bona.

Meriana e meng, e kang lithuso tsa ho robala le li-anticonvulsants, e ka laeloa ho thusa ho laola matšoao a RLS. Ho ikoetlisa ka mokhoa o nepahetseng ho ka thusa ho phomotsa 'mele pele u robala le ho nolofalletsa ho robala.

Pherekano ea mosebetsi oa Shift

Bosholu ba mosebetsi oa Shift ke boemo bo amang batho ba sebetsang kantle ho kemiso e tloaelehileng ea 9 ho isa ho ea 5. Boloetse bona bo ka baka ho se leka-lekane ha morethetho oa tlhaho oa circadian, kapa potoloho ea boroko. Batho ba nang le bothata bona ba kotsing e kholo ea ho robala bosiu le mathata a bophelo bo botle.

Kalafo bakeng sa ts'oaetso ea mosebetsi e kenyelletsa ho robala hangata, ho qoba tse khothatsang, le ho fokotsa palo ea lihora tse sebelitsoeng, tseo kaofela li ka thusang ho khothaletsa boleng bo botle ba boroko. Bakeng sa batho ba robalang motšehare, ho ka thusa ho sebelisa lisebelisoa tse thibelang mabone joalo ka likhalase kapa likharetene.

Bokhachane

Narcolepsy ke lefu la methapo le bakang ho otsela ho fetelletseng motšehare le "ho hlaseloa ke boroko", kapa boroko ba tšohanyetso. Narcolepsy e boetse e baka cataplexy, e leng ho oa ka tšohanyetso, 'meleng ho bakoang ke tahlehelo ea taolo ea mesifa. Batho ba nang le boroko hangata ba ba le pherekano e fetelletseng bophelong ba bona ba letsatsi le letsatsi.

Meriana e kang li-stimulants le li-SSRI li sebelisetsoa ho phekola matšoao a lefu la ho robala. Kalafo ea lapeng, joalo ka ho qoba tse khothatsang le ho ikoetlisa khafetsa, e ka thusa ho khothaletsa boroko bo phetseng hantle.Liphetoho tsa bophelo, joalo ka ho qoba mesebetsi e meng le ho etsa bolulo, le tsona li bohlokoa ho thusa ho fokotsa likotsi.

Malebela a ho robala ka boleng

Ho itloaetsa ho itlhoekisa ka ho robala hantle ke tsela e molemohali ea ho robala hantle bosiu. Mona ke litsela tse ling tseo u ka ntlafatsang bohloeki ba hau ba ho robala:

• Qeta nako kantle letsatsing motšehare. Ho pepesetsa 'mele oa hau leseli la tlhaho motšehare ho ka thusa ho boloka morethetho oa circadian o phetseng hantle.
• Ho ikoetlisa kapa ho tsamaisa 'mele oa hau letsatsi lohle. Ho fumana bonyane boikoetliso bo le bong kapa motsamao ka letsatsi ke tsela e ntle ea ho ntlafatsa boleng ba boroko.
• Fokotsa nako ea ho robala nako e fetang metsotso e 30. Le ha ho na le melemo ea ho robala, haeba u robala nako e teletsana ho feta metsotso e 30, e ka u siea u falimehile ha nako ea ho robala e fihla.
• Qoba lintho tse matlafatsang le lijo tse itseng pele u robala. Caffeine, nicotine, kapa joala pele u robala li ka sitisa boroko, joalo ka lijo tse bakang tlala kapa ho halefa mala.
• Fokotsa nako ea skrine ea hau hora pele u robala. Lithelevishene, lifono le lisebelisoa tse ling tsa elektronike li hlahisa khanya e putsoa, ​​e ka sitisang lihormone tse u thusang ho robala.
• Etsa tikoloho e ntle ea kamore. Ho tsetela materaseng a boleng bo holimo, mosamo le kobo, hammoho le lintho tse ling tse phomolang ka kamoreng, ho ka u thusa ho robala hantle.

Ho kenyelletsa likeletso tsena butle butle ka nako ho ka ntlafatsa boleng ba boroko ba hau haholo. Leha ho le joalo, haeba u ntse u na le bothata ba ho robala kapa ho robala, e kanna ea ba nako ea ho etela ngaka ho buisana ka likhetho tse ling.

Ntlha ea bohlokoa

'Mele oa hau o potoloha mekhahlelo e mehlano ea boroko bosiu bo bong le bo bong: mekhahlelo e mene ea boroko bo seng ba REM le mohato o le mong oa boroko ba REM. Nakong ea linako tsena tsa boroko, ho hema ha rona, ho otla ha pelo, mesifa le maqhubu a boko kaofela li angoa ka tsela e fapaneng.

Ho robala ka ho lekaneng ho bohlokoa mesebetsing e khothalletsang bophelo bo botle e kang tšilo ea lijo, kholo le mohopolo. Mathata a mang a ho robala, joalo ka ho hlobaela, a ka baka boleng bo bobe ba ho robala le ho sebetsa ka thata letsatsi lohle.

Ntho e molemohali eo u ka e etsang ho ntlafatsa boleng ba boroko ba hau ke ho sebetsana le maemo afe kapa afe a ka tlase le ho sebetsana le bohloeki ba boroko.