Ɗaya daga cikin gunaguni na yau da kullum na ji daga thyroid marasa lafiya shine game da gajiya. Wannan ba wata wahalar da yawancin mutane ke fuskanta ba bayan daren barcin barci, ko yayin lokacin da yake da wahala da damuwa. Wannan mummunan lalacewa ne, mai wahala wanda ba zai iya yin aiki a kullum ba.
A cikin wani binciken binciken mai kyau mai kyau wanda na gudanar, fiye da tara daga cikin goma masu maganin thyroid wadanda aka bincika sun ruwaito rashin gajiya kamar muhimmin alama.
Kamar wasu masu maganin kawoyi , za ka iya ji kunyar daga lokacin da kake tashi da safe har sai kun koma barci da maraice. Ko kuma, kamar sauran mutane, kuna iya samun maki a lokacin rana - sau da yawa da yamma ko maraice - lokacin da gajiya ta kama ku kuma ku ma kuna buƙatar rufe idanu don 'yan mintuna kaɗan don ci gaba. Ko kuma kuna da hakuri, da kuma marigayi dare, ko kuma lokuta na horo, zai iya barin ku jin dadi kuma kuyi tsawon kwanaki.
Idan kun kasance mai maganin thyroid tare da m alama kamar gajiya, akwai dalilai da yawa don buƙatar la'akari - ne thyroid jiyya gyara , akwai wani muhimmi adrenal gajiya batun , kuma akwai wasu matsalolin related to thyroid wanda zai iya haifar da gajiya .
Sau da yawa, duk da haka, batun mafi mahimmanci shi ne wanda marasa lafiya da masu aiki suka saba kulawa da su: shin kuna samun barci mai yawa?
Bisa ga binciken da aka fitar daga asusun kula da barci na kasa, daya daga cikin mutane uku a Amurka yana barci na tsawon sa'o'i 6 ko kasa a kowace rana, kusan mahimmanci da shawarar da aka yi na tsawon karfe 7 zuwa 9 da dare cewa muna bukatar muyi aiki a mafi kyawunmu.
A cikin binciken su, kashi 40 cikin dari na manya sun ce sun yi barci a lokacin da yake tsangwama ga ayyukan yau da kullum.
Kuma ku tuna, Ƙungiyar Ƙungiyar Ƙungiyar Jama'a ta bincika yawan jama'a - ba kawai marasa lafiya ba. A cikin aikin horar da nake tare da masu maganin karoid, Ina ji mutane suna jin yadda suka gaji.
Duk da haka lokacin da na tambayi yawan lokutan barci suna samunwa a kai a kai, kusan kusan sau bakwai a kowace rana. Wasu lokuta yana da kadan kamar hudu ko biyar a cikin dare. Ba abin mamaki bane sun gaji!
Ni daya daga cikin mutanen da ba su yi kyau ba a kasa da 7 zuwa 1 zuwa 8 na barci kowace rana. Amma a tsakanin aiki da rayuwa ta gida - musamman ma, suna da 'ya'ya - samun yawancin barci ne mai kayatarwa ina da jin dadi. A baya, ina son in zarge ni da damuwa, kuma ina tunanin cewa ina iya magana da likitan game da tweaking na sashi, ko game da kariyar makamashi, da dai sauransu.
Amma a nan ne babban nasara. Duk lokacin da na yi 'yan dare a jere lokacin da na fara kusan takwas a cikin dare, sai na ji daɗi sosai kuma ina da karfi. Jakina yana da alaƙa da alaka da shi musamman don samun adadin barci ina bukatan aiki.
Barci yana da muhimmanci wajen rage gajiya, amma yana da mahimmanci ga lafiyar da ke ci gaba. Nazarin ya nuna cewa rashin barci yana iya samun adadin cututtukan lafiya, ciki har da:
- ƙãra yawan zuciya kuma ƙara karfin jini
- ƙara ƙonewa
- rashin lafiya glucose
- ƙara yawan yunwa / ci, cin hanci
- ƙara yawan hawan jini
- rage aikin aikin rigakafi
Idan baku samun barci mai kyau, ya kamata ku fara ta hanyar yin tsabtace tsabta mai kyau . Wannan ya shafi: ba yin amfani da gadonka a matsayin wurin aiki, kallon talabijin, ko karatu; kafa lokutan kwanciya na yau da kullum; Gudanar da matakan damuwa, samun cikakkiyar motsa jiki; ƙuntatawa da yin ta; guje wa stimulants kamar maganin kafeyin kafin kwanta barci; guje wa abinci daga baya a maraice; rage žara da haske a cikin ɗakin gida; da kuma sauran fasaha na yau da kullum.
Wasu mutane sun gano cewa yin amfani da su - ciki har da abin da aka sani da ikon yin amfani da wutar lantarki - zai iya taimakawa don rashin barcin dare.
Idan ba za ku iya shiga cikin yanayin barci ba, za ku iya so ku yi magana da likitan ku game da kokarin gwagwarmayar barci da kayan ganye, ciki har da magungunan ƙwayoyin magunguna, irin su diphenylhydramine (watau Benadryl), melatonin, doxylamine (watau Unisom), ko kuma maganganun daji irin su tushen launi, sha'awar sha'awa, ko kava kava.
Don matsalolin barci na yau da kullum, mai yin aiki na iya bayar da shawarar maganin antidepressants, magunguna masu guba, ko magunguna don taimakawa barci.
Sources
Bonnet Ph.D. Michael da Donna L. Arand Ph.D. "Yaya yawancin barci ake bukata ga mutane?" Farin Fata: Ƙungiyar Bakin Ƙasar. http://www.sleepfoundation.org/article/white-papers/how-much-sleep-do-adults-need
Yaya yawancin barci muke bukata? Http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
"2005 Hutun Jiki da Ƙungiyar Adult," Ƙungiyar Ƙungiyar Ƙasar. http://www.sleepfoundation.org/article/sleep-america-polls/2005-adult-sleep-habits-and-styles