Rashin barci - Dalilai, Alamu, Bincike, da Magani

Rashin barci ko rashin barci shine gama gari matsalar rashin bacci wanda zai iya sa barci ya yi wuya, da wuyar barci, ko duka biyu, ko kuma ya sa ka farka da wuri kuma ba za ka iya komawa barci ba..

Yana shafar miliyoyin mutane a duk faɗin duniya. Cibiyar Kiwon Lafiya ta Kasa ta yi kiyasin cewa kusan kashi 30% na al'ummar duniya na fama da matsalar barci kuma kusan kashi 10% a cikinsu suna yin barcin rana.

Menene rashin barci?

Rashin barci na iya lalacewa psychosocial aiki da ingancin rayuwa. Samun isasshen bacci wani muhimmin al'amari ne na salon rayuwa mai kyau. Babban mutum yana buƙatar barci aƙalla awanni 7 zuwa 8 a rana. Koyaya, yanayin bacci yana canzawa da shekaru. Alal misali, tsofaffi na iya yin barci kaɗan da dare kuma su yi barci akai-akai a rana. Rashin barci yana sa mutum ya gaji. tawayar, da fushi. Yana kuma rage natsuwa da kuma rage wa mutum damar gudanar da ayyukansa na yau da kullum. Rashin barci yana da alaƙa da canjin yanayi, irritability, Da kuma tashin hankali. Hakanan yana ƙaruwa da karfin jini da hadarin kamuwa da cututtuka masu tsanani kamar ciwon sukari.

Kowane mutum yana fuskantar rashin barci lokaci-lokaci wanda ke zuwa yana tafiya ba tare da haifar da wata babbar matsala ba. Amma, ga wasu mutane, yanayin rashin barci yana ɗaukar watanni ko shekaru kuma yana da tasiri mai mahimmanci akan ingancin rayuwa.

Ana gano rashin barci da farko bisa tarihin barci na majiyyaci. Polysomnography wani nau'i ne na binciken barci, wanda ake yin shi kawai a cikin marasa lafiya da ke fama da rashin barci kamar rashin motsi na lokaci-lokaci (PLMB) ko barci na barci mai barci (OSA). Maganin rashin barci ya haɗa da haɗin magunguna, hali ko hanyoyin kwantar da hankali, da kuma gyara salon rayuwa.

Ana yawan haifar da rashin barci saboda wata cuta ko yanayin da ke ciki. Wasu daga cikin abubuwan da suka fi jawo rashin barci sun hada da:

• Pain: Mugun ciwon jiki kamar a ciwon hakori, ciwon ciki da sauransu suna haifar da tashin hankali barci har sai kumburi da zafi sun ragu.
• Lalacewar Cin Abinci: Overeating ko cin babban abinci da daddare yana lalata metabolism. Har ila yau, yana rushe sake zagayowar barci kuma yana haifar da rashin barci.
• Tafiya da Jet Lag: Tafiya daga yankin lokaci zuwa wani yana canza yanayin hawan jini na jiki kuma yana haifar da rashin barci na ɗan lokaci.
• Canje-canje a cikin Saurin aiki: Canje-canjen canjin aiki yana haifar da rashin barci na ɗan lokaci a wasu mutane saboda suna buƙatar lokaci don sake daidaita agogon jikinsu.
• danniya: Wasu mutane suna damuwa ko damuwa game da al'amura marasa mahimmanci kuma suna rasa barci. Duk da haka, yana da dabi'a don damuwa game da wani abu na baya-bayan nan ko wani abin da ba zato ba tsammani, amma bai kamata ya shafi inganci da yawan barci ba.
• Damu da damuwa: Damuwa ko ciki yana shafar barci kuma yana haifar da rashin barci.
• Dalilan Halittu: Canje-canjen halittu kamar tsufa suna shafar yanayin barci. Tsofaffi sun fi samun sauƙi barci kuma suna farkawa da yawa a cikin dare.
• Canje-canje na Hormonal: Rashin daidaituwar hormone na haifar da wahalar barci musamman a lokacin mata ciki da kuma menopause. Wadannan canje-canje yawanci ana haifar da su saboda canje-canje a cikin matakan estrogen.

Yanayin lafiya

Wasu yanayi na likita da ke hana barci su ne:

• fuka
• amosanin gabbai
• ƙwannafi
• Hyperglycemia
• Hyperthyroidism
• Ciwon mara
• Angina ko zafi ciwo
• Cunkoso ƙin zuciya
• Ciwon mara mai wahala
• Hypoglycemia saboda ciwon sukari
• Hanyar hana cututtuka na huhu
• Aclu reflux or Maganin gastroesophageal cuta
• Ciwon ƙafa mara hutawa: Ciwon kafa mara hutawa cuta ce ta tsarin jijiyoyi da ke tattare da wani yanayi mara dadi ko zafi a kafafu. Yana sa mutum ya motsa ƙafafu ba dole ba. Rashin jin daɗi na iya sa mutum ya tashi daga barci.
• Apnea barci: barci apnea yana da alaƙa da wahalar numfashi yayin barci. Yana haifar da farkawa a tsakiyar barci.
• Magunguna: Magunguna irin su magungunan rage damuwa, maganin hawan jini, da magungunan asthma na iya hana barci da kuma haifar da rashin barci.
• Yawan shan caffeine, nicotine, da barasa: Caffeine kuma nicotine yana aiki a matsayin abubuwan motsa jiki na tsakiya. Yin amfani da samfuran da ke da sinadarin caffeine da nicotine a ƙarshen maraice yana lalata barci kuma yana haifar da rashin barci. Barasa yakan haifar da farkawa a tsakiyar dare ta hanyar hana zurfafa matakan bacci. Koyaya, tasirin waɗannan abubuwan sun bambanta daga mutum ɗaya zuwa wani.
• Rashin motsa jiki: Rashin motsa jiki ko zamantakewa na iya haifar da rashin barci.

Nau'in rashin barci

• Rashin barci mai tsanani: Ana siffanta shi da wani ɗan gajeren lokaci na wahala a cikin barcin da ke faruwa saboda abubuwan damuwa a rayuwa ko kuma saboda damuwa. Yakan warware ba tare da wani magani ba.
• Rashin barci na yau da kullun: Yana da dogon tsaye matsalar rashin bacci mai fama da matsalar yin barci ko yin barci akalla dare uku a mako har tsawon wata uku ko fiye. Yana iya faruwa saboda dogon tarihin rashin barci.
• Rashin barci mai haɗaka: Ana haifar da shi saboda wasu yanayin kiwon lafiya kamar ciwon kai ko ciwon baya, wanda ke sa barci ya yi wahala.
• Farkon rashin barci: Ana siffanta shi da wahalar yin barci a farkon dare.
• Kula da Rashin barci: Ana siffanta shi da rashin iya bacci. Mutanen da ke fama da rashin barci suna farkawa a cikin dare kuma suna samun wahalar komawa barci.

Ana ɗaukar rashin barci da kansa a matsayin alamar wasu yanayi na likita kamar damuwa na yau da kullun ko damuwa.

Wasu daga cikin korafe-korafen da ake dangantawa da rashin barci sune:

• Wahalar kula da barci
• Matsalar barci da dare
• Kokarin yin barci da rana
• Jin gajiya da gajiya a rana
• Tashi bata jin an sake caji ko annashuwa
• Jin rauni ko gajiya koda bayan baccin dare
• Farkawa a baya fiye da lokacin da ake so
• Farkawa da dare ko farkawa sau da yawa da daddare

Matsalolin rashin barci

• cututtukan zuciya da
• Maganin ciwon hawan jini
• Ƙananan matakan makamashi
• Ragewar hankali
• Orarancin ƙwaƙwalwa kuma a tuna
• Rashin hankali da maida hankali
• Rashin daidaituwa da kurakurai
• Rashin ingantaccen dalili
• Rashin aikin yi a wurin aiki ko a makaranta
• Rashin iya yin ayyuka masu sauƙi na yau da kullun
• Wahalar zamantakewa tare da wasu
• Ƙananan ayyuka na rigakafi
• Damuwa da damuwa akai-akai
• Alamomin matsalolin ciki
• Damuwa da ciki
• Ji na moodiness da irritability

• Shekaru: Tsofaffi suna da haɗari mafi girma ga rashin barci saboda sauye-sauyen salon rayuwa kamar rashin motsa jiki, karuwar matsalolin lafiya, da karuwar amfani da magunguna. Agogon jikin tsofaffi na damuwa kuma wannan na iya yin tsangwama ga lokacin barcin da suke so. Gabaɗaya, tsofaffi suna da ƙarancin barci mai zurfi, ƙarin raguwar barci, da kuma amfani da magunguna masu yawa, waɗanda ke ƙara haɗarin rashin bacci.
• Jinsi: Mata suna cikin haɗarin rashin barci fiye da maza saboda canjin hormonal da ke faruwa a lokacin balaga, ciki, lokacin haihuwa, ko lokacin mizanin menopause da kuma bayan menopause.
• salon canje-canje: Rayuwa mara kyau kamar shiga aikin motsa jiki, shan taba ko amfani da wasu kayan sigari, shan barasa ko shan abin sha mai ɗauke da maganin kafeyin da rana ko maraice, da motsa jiki kusa da kwanciya barci yana lalata halayen barci kuma yana ƙara haɗarin rashin barci.
• magunguna: Magunguna irin su steroids, theophylline, phenytoin, levodopa, da zaɓaɓɓen masu hana sake dawo da serotonin suna ƙara haɗarin rashin barci.
• Yanayin Lafiyar Hankali: Marasa lafiya da damuwa, magungun abu, damuwa, da sauran yanayin kiwon lafiya irin su cututtukan zuciya, cututtuka na musculoskeletal, yanayin gastrointestinal, cututtuka na endocrin, gazawar koda na yau da kullum, da cututtuka na jijiyoyi suna da hadarin rashin barci.

Tarihin majiyyaci ne ke gano rashin bacci da farko. Wasu daga cikin tantancewa da binciken da likita zai iya yi don gano rashin bacci an tattauna su a ƙasa:

• Tarihin Barci: Da farko likita ya tattara tarihin barcin mara lafiya don tantance rashin barci na farko. Yana taimaka wa likita ya bi tsarin da aka tsara don gano rashin barci. Tarihin barci ya ƙunshi cikakken bayanin rashin lafiya kamar tsawonsa, tsananinsa, bambance-bambance, da yanayin barcin rana bisa ga abubuwan da majiyyaci suka samu da kuma bayanin da mai haƙuri ya bayar.
• Tarihin Magani: Magunguna daban-daban irin su phenytoin da lamotrigine, beta-blockers, antipsychotics, masu hana masu hanawar serotonin reuptake (SSRIs) ko monoamine oxidase inhibitors (MAOIs), da kuma wadanda ba steroidal anti-inflammatory kwayoyi (NSAIDs) irin su indomethacin, diclofenac, naproxen, da kuma sulindac yana haifar da rashin barci. Don haka, likita zai bincika idan majiyyaci yana shan ɗayan waɗannan magunguna.
• Diary Diary ko Barci: Littattafan bacci na taimakawa wajen gano halayen bacci mara kyau na mara lafiya kamar yin bacci ko yawan wuce gona da iri akan gado (fiye da awa 8). An umurci mai haƙuri ya rubuta abubuwan da ya faru na yau da kullum da yanayin barci a cikin diary. Yana taimakawa ci gaba da bin ka'idodin aiki tare da amsawa ga jiyya.
• Ma'aunin Kima na Barci da Ilimin HaliEpworth Sleepiness Scale (ESS) yana ƙididdige damar yin bacci yayin da mutum ke yin kowane ɗayan ayyuka masu zuwa:
  • Zauna da karatu
  • Kallon talabijin
  • Zaune babu aiki a wurin jama'a
  • Tafiya na awa daya ba tare da hutu ba
  • Yayin kwanciya don hutawa da rana
  • Zama da magana da wani na dogon lokaci
  • Zaune a hankali bayan cin abinci ba tare da shan barasa ba
  • Yayin jira a siginar zirga-zirga a cikin mota

Kowane ɗayan abubuwan da ke sama ana ƙididdige su akan ma'auni mai maki 4 kamar haka:

• 0 - babu damar yin dozing;
• 1- ƴan damar yin bacci;
• 2 - matsakaicin damar yin dozing; kuma
• 3 - babban damar dozing.

Idan mutum ya yi maki fiye da 16, yana nuna barcin rana.

• Binciken Jiki da Tarihin Likita: Za a gudanar da gwajin lafiyar jiki gabaɗaya, kuma za a sake duba tarihin lafiyar majiyyaci don sanin ko mutum yana da yanayi kamar su. na kullum mai fama da cutar sankara (COPD), asma, ko ciwon kafa mara hutawa wanda zai iya damun barci.
• Gwajin jini: Ana yin gwajin jini don sanin ko majiyyaci yana da cututtukan hormonal kamar cututtukan thyroid, karancin ƙarfe anemia, ko rashin bitamin B12 wanda ke haifar da rashin barci.
• Polysomnography: Ana la'akari da ma'aunin zinariya don auna barci a cikin marasa lafiya da rashin barci na yau da kullum. Electroencephalogram (EEG), electrooculography (EOG), electromyography (EMG), electrocardiography (ECG), pulse oximetry, da iska ana amfani da su don gano yanayi iri-iri kamar rikicewar motsi na lokaci-lokaci, barci barci, da kuma narcolepsy. Waɗannan gwaje-gwajen kuma suna taimakawa wajen saka idanu da yin rikodin yanayin igiyoyin kwakwalwa, numfashi, bugun zuciya, da motsin ido a cikin mutum.
• Ayyukan aiki: Yana taimakawa wajen auna aikin jiki na mutum. Na’ura ce mai šaukuwa, wacce mutum zai saka a wuyan hannu. Ana iya adana bayanan da aka yi rikodin na makonni sannan a zazzage su cikin kwamfuta. Ana iya nazarin lokacin barci da lokacin farkawa ta hanyar nazarin bayanan motsi. Rage barci da lokacin farkawa ana rubuta su a cikin marasa lafiya da rashin barci.

Maganin rashin barci galibi yana nufin magance yanayin rashin lafiya ko matsalolin tunani. Gano munanan halayen da ke damun rashin barci yana taimaka wa marasa lafiya su inganta salon rayuwa da kuma kawar da rashin barci. Maganin ya haɗa da haɗin haɗin kai-halayen hanyoyin kwantar da hankali da magunguna.

Hakanan Karanta Game da: Matsalar Cutar Dattijan Post Traumatic 

Magungunan rashin barci

Hanyoyi-Halayen Magunguna

• Maganin Sarrafa Ƙarfafawa: Maganin sarrafa kuzari yana nuna ayyukan da zasu haifar da barci. Wasu daga cikin ayyukan da ke taimakawa wajen haifar da barci sune:
  • Yin barci kawai lokacin jin barci
  • Yi amfani da ɗakin kwana don barci kawai
  • Kula da lokacin farkawa akai-akai da safe ba tare da la'akari da tsawon lokacin barci a daren da ya gabata ba
  • Ka guji yin barcin rana
  • Yi motsa jiki akai-akai aƙalla minti 20 a rana 4-5 hours kafin barci
  • A guji shan abin sha mai kafeyin kamar shayi, kofi, abin sha mai laushi da sauransu, bayan la'asar
  • Ka guji sanya fitillu masu ƙarfi, zafin jiki, hayaniya, da sauransu a cikin ɗakin kwana

• Ƙuntataccen barci: Maganin hana bacci ya ƙunshi taƙaita adadin lokacin da aka kashe a gado. Yana taimakawa wajen hana yawan bacci da rana kuma yana inganta fara bacci da wuri.
• Magungunan shakatawa: Hanyoyin kwantar da hankali irin su shakatawa na tsoka mai ci gaba da fasahar biofeedback suna rage tashin hankali. Hanyoyi masu mai da hankali kamar horarwar hoto suna rage tashin hankali kafin barci. Wadannan hanyoyin suna rage damuwa barci a cikin marasa lafiya da damuwa.
• Maganin Fahimta: Maganin fahimta yana neman canza imani da halaye marasa kyau game da barci a cikin mutum.
• Ilimin Tsaftar Barci: Ilimin tsaftar barci yana taimakawa wajen haɓaka salon rayuwa ta hanyar cin abinci mai kyau da motsa jiki. Yana koyar da hanyoyin da za a rage abubuwan muhalli kamar haske, hayaniya, zafin jiki, da katifa da ka iya rushe barci.
• Tsangwama Halaye: Yana taimaka wa marasa lafiya su rungumi tsaftar barci da kuma kawar da halayen da ba su dace da barci ba, kamar kwanciya a gado da damuwa.

magunguna

magunguna yana taimakawa wajen rage rashin barci ta hanyar gyara rashin daidaituwa na hormonal da kuma magance abin da ke ciki rikicewar hankali.

Wasu daga cikin magungunan da ake amfani da su wajen maganin rashin barci sun hada da:

• Benzodiazepines
• Zopiclone
• Kwayar cuta
• Zaleplon
• Eszopiclone
• Ramelteon
• Maganin rigakafin maganin Tricyclic (TCAs)
• Tsarzaman
• Anthistamines

Ana ba da waɗannan magunguna na ɗan gajeren lokaci (makonni 2 zuwa 3). Amfani na dogon lokaci na iya haifar da jaraba, rashin daidaituwa, daidaituwa, ko faɗakarwa na tunani.

Waɗannan magungunan an hana su a cikin marasa lafiya waɗanda ke da rashin lafiyar su, tarihin cin zarafin miyagun ƙwayoyi, ko rashin lafiyar barcin barci. Ba su da lafiya ga mata masu ciki ko masu shayarwa.

Ana iya hana rashin barci ta hanyar haɓaka kyawawan halaye na barci. Wasu daga cikin kyawawan halayen bacci an jera su a ƙasa:

• Barci kawai lokacin da kuka gaji.
• Sha gilashin madara mai dumi kafin ka kwanta.
• Tabbatar da dakin kwanan ku shiru da duhu.
• Ajiye ɗakin kwanan ku a yanayin zafi mai daɗi.
• Kada ki motsa jikin sa'o'i kadan kafin ki kwanta.
• Yi amfani da ɗakin kwana kawai don barci da ayyukan jima'i.
• A guji cin manyan abinci ko shan ruwa da yawa da yamma.
• Ka guji shan abubuwan sha masu ɗauke da kafeyin kamar kofi da shayi, ko taba a ƙarshen rana
• Bi barci na yau da kullun da zagayowar farkawa koda a karshen mako. Yana taimakawa jiki haɓaka tsarin bacci.
• Ka guji karatu, kallon talabijin, ko damuwa a gado saboda waɗannan na iya haifar da damun barci
• Ka guji yin bacci sama da mintuna 30. Kada ku yawaita yin barci kuma kada ku yi barci bayan 3:00 na yamma
• Yi wanka mai dumi kafin kwanciya barci ko karanta novel ko labari na tsawon mintuna 10 kowane dare kafin kwanciya barci.

Kammalawa

Idan kuma lokacin fama da matsalar barci, yana da kyau a tuntuɓi likita da wuri-wuri. Domin bacci mai dadi yana da matukar muhimmanci ga rayuwar lafiya. Don haka tabbatar da kasancewa ba tare da damuwa ba kuma ku ji daɗin barci mai daɗi kowane dare, kowane dare.

Overview

Dalilan Rashin bacci

Alamomin rashin bacci

Abubuwan Hadarin Rashin bacci

Maganin rashin barci

Maganin rashin barci

Rigakafin rashin bacci

FAQ

Shin rashin barci zai iya zama barazana ga rayuwa?

Rashin barci mai tsanani ba yanayin rayuwa ba ne. Amma, rashin barci na biyu da ke haifar da matsalar barcin barci na iya zama barazana ga rayuwa. Ka tuna cewa rashin barci da kansa ba shine matsalar ba, amma dalilin rashin barci yana da haɗari kuma yana iya zama barazana ga rayuwa.

Menene jet lag?

Jet lag shine rashin daidaituwa na wucin gadi na al'ada na circadian rhythm na jiki, wanda ke faruwa ta hanyar tafiya mai sauri ta iska ta wurare daban-daban. Yana rushe agogon nazarin halittu na jiki yana canza yanayin da aka riga aka saita zuwa dare da rana. Don haka, mutum na iya samun gajiya da bacci a sa'o'i marasa kyau, bacin rai da wasu matsalolin aiki iri-iri.

Shin rashin barci yana tafiya da kansa ba tare da shan magani ba?

Haka ne, rashin barci na wucin gadi ko mai tsanani wanda ya haifar saboda abubuwan damuwa na rayuwa suna tafiya bayan lokacin damuwa ya ƙare. Rashin barci mai jujjuyawa ko na yau da kullun yana buƙatar magani.