Ta yaya kuma me yasa Cutar Coronavirus ke Tafiya tare da Barcin ku

Wadatacce

• Illolin Coronavirus Akan Barci
• Kuna samun matsala yin bacci - da yin bacci.
• Kuna samun Kara barci.
• Yadda za a sa Barci ya zama Babban Abu - kuma Me yasa yakamata
• Bita don

Lokacin da ba mu cikin wata annoba, samun isasshen bacci da daddare ya zama ƙalubale. Cibiyar Kula da Lafiya ta Kasa (NIH) ta ba da rahoton cewa kusan Amurkawa miliyan 50 zuwa 70 suna fama da matsalar bacci ko tashin hankali.

Amma yanzu da rikicin COVID-19 ya inganta rayuwar mu gaba ɗaya, barcin mu yana ɗaukar ma fi girma (mafarkai masu ban mamaki, kowa?). Ko damuwa ce ta kamuwa da kwayar cutar ko damuwar asarar aiki, akwai dalilai da yawa da ba za ku iya yin bacci mai kyau ba.

Alcibiades J. Rodriguez, MD, darektan Cibiyar Barci ta NYU Langone ta ce "Wannan barkewar cutar wani lamari ne da ba a taba gani ba a rayuwarmu." "Kowa ya mayar da martani ga danniya ta wata hanya dabam. Wasu na samun ciwon kai, wasu na cin abinci, wasu kuma suna samun rashin bacci, misali."

Matsayin barci, wata tashar labarai ta barci mai zaman kanta da masana kiwon lafiya ke gudanarwa, kwanan nan ta buga wani binciken coronavirus da binciken barci, wanda a ciki suka nemi Amurkawa manya 1,014 da su cika takardar tambaya game da halayen barcinsu tun farkon barkewar cutar sankara. Dangane da sakamakon binciken, kashi 76.8 na mahalarta sun ce barkewar cutar coronavirus ta shafi barcin su, kuma kashi 58 na masu amsa sun ce suna yin bacci aƙalla sa'a ɗaya kowane dare idan aka kwatanta da kafin barkewar cutar.

Illolin Coronavirus Akan Barci

Matakan danniya sun yi yawa musamman saboda matsalolin kiwon lafiya, alhakin iyali, da wahalar kuɗi, in ji Fariha Abbasi-Feinberg, MD, darektan maganin bacci a Millennium Physician Group a Fort Myers, Florida, da kuma ƙwararren masanin ilimin ƙwaƙwalwa a hukumar Kwalejin Magungunan bacci ta Amurka. na daraktoci. Abbasi-Feinberg ya ce "Duk wani danniya na iya yin tasiri kan iyawar ku ta yin bacci ko yin bacci, kuma tabbas muna cikin matsanancin damuwa." "Ba abin mamaki ba ne cewa wasu mutane sun haɓaka matsalolin bacci."

A haƙiƙa, cutar ta COVID-19 ta yi tasiri sosai akan barci wanda masu bincike suka fara nazarin tasirin sa. Melinda Jackson, Ph.D., babbar jami'a ce wacce ta kware kan matsalar bacci a Cibiyar Turner don Brain da Lafiyar Hauka a Jami'ar Monash da ke Melbourne, Ostiraliya, tana kan gaba daya daga cikin binciken farko kan tasirin cutar ta COVID-19. akan bacci da rashin bacci. (Yi rajista a nan don shiga.)

"Muna da sha'awar tantance tasirin COVID-19 na al'umma da ware kai kan barci, matakan damuwa, da yanayi," in ji Jackson. "Muna da sha'awar fahimtar waɗannan tasirin sakamakon aiki daga gida da canje-canje a cikin aiki da tsaro na kuɗi. Muna fatan duba yadda cutar ta COVID-19 ke shafar bacci da aikin tunani a cikin mutane, kuma ko akwai wasu dalilai na musamman, irin su chronotype, juriya, ɗabi'a, da kaɗaici, waɗanda za su iya zama kariya ga barci, ko kuma a zahiri, mai lahani, ”in ji ta.

Jackson ya ce sakamakon farko ya nuna cewa kusan kashi 65 na masu amsa sun ba da rahoton matsanancin matsananciyar damuwa game da halin da suke ciki na kudi. "Har ila yau, da alama wadanda suka riga sun sami matsalar tabin hankali sun fi kokawa da barcinsu a yanzu, don haka wadannan su ne mutanen da muke bukata don shiga tsakani," in ji ta. (Mai alaƙa: Abin da ER Doc yake so ku sani game da zuwa Asibiti don Coronavirus RN)

Ba kawai damuwa da damuwa da ke kewaye da coronavirus ba ne ke iya sa ku cikin dare. Barkewar cutar ta tilasta Amurkawa - da miliyoyin mutane a duk duniya - su kasance cikin warewar jiki, wanda kuma ya shafi baccin ku sosai. Taimakon zamantakewa shine zeitgeber na halitta (mai tsara yanayin circadian), amma keɓewa yana nisanta mu daga danginmu da abokanmu. Dokta Rodriguez ya ce "Sautin circadian baccin mu ya dogara ne da yawa akan hasken rana, amma kuma yana da alaƙa da mu'amala ta zamantakewa da lokutan cin abinci - don haka rushe wannan zai dagula bacci," in ji Dokta Rodriguez.

Duk da cewa babu wata alaƙa ta kai tsaye tsakanin mu'amala tsakanin jama'a da rudun circadian, Dakta Abbasi-Feinberg ya ce akwai sauran agogon halittu a cikin jiki, kamar cin abinci, motsa jiki, da shan magunguna, waɗanda ke shafar tsarin circadian ku. "Lokacin da kuke zamantakewa, wannan shine lokacin da kuke yawan cin abinci da sha (kuyi tunanin ɗaukar abincin rana tare da abokan aikin ku ko fita cin abinci tare da abokai), amma idan kuna ware kai a gida, to kuna yawan cin abinci da sha duk lokacin da kuka ji daɗi, wanda zai iya shafar salon ku na circadian, ”in ji ta. (Duba: Menene Tasirin Hankali na Nisantar Jama'a?)

Bugu da ƙari, rashin ɓata lokaci mai yawa a waje yana nufin ƙila ba za ku sami isasshen haske don daidaita tsarin baccin ku ba. "Idan ba ku samun adadin haske daidai lokacin da ya dace da rana, musamman hasken safiya, to wannan na iya shafar sake saita agogon halittar ku," in ji Jackson.

Wancan ya ce, ga wasu hanyoyin da aka fi sani da su cutar sankara na coronavirus na iya rikicewa da barcin ku - ko mafi kyau ko mafi muni.

Kuna samun matsala yin bacci - da yin bacci.

Idan kuna juyawa da jujjuya gado, ba kai kaɗai ba ne. Binciken Matsayin bacci ya bayyana cewa ga kashi 48 na mahalarta, damuwa game da cutar ta coronavirus shine babban abin jin zafi a cikin bacci. "Rashin barci wani yanayi ne na yau da kullun da za mu iya kiyayewa amma ba za mu iya warkewa gaba ɗaya ba," in ji Dr. Rodriguez. "Wannan halin da ake ciki na iya haifar da damuwa, wanda shi kansa yana da alaƙa da rashin barci. Hatta mutanen da ke da sabon tashin hankali na iya samun bayyanar rashin barci." (Anan akwai wasu nasihu kan yadda ake bacci mafi kyau tare da damuwa.)

Hakanan kuna iya fuskantar rabuwar bacci da barcin da ba na yau da kullun ba yayin wannan annoba, in ji Dr. Rodriguez. Yana da al'ada mutum ya farka a tsakiyar dare (kowa ya tashi sau ɗaya ko sau biyu kowane dare na ƴan daƙiƙa) saboda kuna zagayawa ta matakai huɗu na barci kowane minti 90 zuwa 120. Mataki na biyu na farko (NREM1 da NREM2) shine lokacin da kuka sami mafi ƙarancin bacci kuma cikin sauƙi za a iya tashe ku da zafin ɗakin ku, alal misali, amma yakamata ku iya komawa bacci. Ya zama matsala idan ba za ku iya yin barci ba. Abbasi-Feinberg ya ce "Shiga cikin REM da fita daga REM shine lokacin da zaku iya samun farkawa, amma yawancin mutane basa tuna waɗannan farkawa." "Idan dai kun ji dadi washegari, to wadannan farkawa ba su da matsala," in ji ta.

Idan ba za ku iya komawa barci ba, to yana buƙatar yin magana da likitan ku. Abin da zai iya taimakawa sauƙaƙe farkawa daga damuwar coronavirus shine saita tsarin kwanciyar hankali da kwanciyar hankali wanda bai ƙunshi kallon labarai ko gungurawa ta wayarka ba. Kasancewa akan labarai na COVID-19 yana da mahimmanci, amma Dr. Abbasi-Feinberg yana ba da shawarar ware lokaci don cire haɗin. "Yi ƙoƙarin guje wa kayan lantarki a cikin mintuna 90 na ƙarshe kafin lokacin kwanciya kuma tabbas ku kashe sanarwar akan na'urorin ku," in ji ta. Bincike ya nuna cewa hasken shuɗi yana fitowa daga wayoyi, talabijin, da kwamfutoci yana yin illa ga bacci (da fata, FWIW). Dokta Rodriguez ya ce "Ina ba da shawarar kallon labarai sau daya ko sau biyu a rana - da safe da wayewar gari - kuma ku guji labaran dare." "Wannan zai taimaka tare da shirya bacci." (Masu Alaka: Wadannan Shahararrun Tunani da Labarin Kwanciya Zasu Lashe Ku Ku Yi Barci Ba Da Lokaci ba)

Kuna samun Kara barci.

Yayin da ƙarancin bacci ya zama kamar al'ada yayin bala'in, wasu mutane a zahiri suna kama ƙarin zzzs. Jackson ya ce sakamakon farko daga binciken baccin Jami'ar Monash ya nuna cewa wasu mutane suna ba da rahoton mafi kyawun bacci tare da cutar. Jackson ya ce "Akwai wasu da ke jin daɗin cewa ba lallai ne su tashi a takamaiman lokaci kowace rana ba kuma a zahiri suna yin bacci," in ji Jackson. "A zahiri, wasu mutanen da ke fama da rashin bacci ko jinkiri na rashin bacci suna yin bacci da kyau, yanzu an matsa musu su tashi zuwa makaranta ko aiki," in ji Jackson. (Rashin jinkirin lokacin bacci shine matsalar baccin yanayin circadian wanda yanayin baccin ku ya jinkirta sa'o'i biyu ko fiye daga yanayin bacci na yau da kullun, yana sa ku yi bacci daga baya kuma ku farka daga baya, a cewar asibitin Mayo.)

Dr. Abbasi-Feinberg ta ce wasu majinyatan nata suna samun karin barci saboda ba sa gaggawar tashi daga kan gado da safe su tafi ofis. "A yawancin ziyarar kiwon lafiya na ta wayar tarho, marasa lafiya suna gaya mani cewa suna samun karin sa'a guda ko biyu, kuma sun yarda suna jin daɗi da faɗakarwa," in ji ta.

Ga matsalar, kodayake: Idan ba ku mai da hankali game da saita abubuwan yau da kullun ba, zai iya zama matsala lokacin da kuka dawo kan jadawalin ku na yau da kullun, in ji Dr. Rodriguez. Wasu mutane kuma na iya zama daga baya suna sanin cewa za su iya yin barci a cikin ƙari, amma yana sa sake dawowa cikin tsarin yau da kullun da wahala. "Ka yi ƙoƙarin kiyaye jadawalin barcinka kamar yadda ya kamata, da sanin abin da ya ɓace," in ji Dr. Rodriguez. "Ya kamata ku yi ƙoƙari ku tsaya kan yawan bacci na yau da kullun, wanda ke tsakanin sa'o'i bakwai zuwa tara na dare. Tare da awanni bakwai, yawancin mutane na iya yin aiki a kashi 90-95 na ƙarfin mu," in ji shi.

Dr. Abbasi-Feinberg ya kuma ba da shawarar tsayawa kan tsarin bacci na yau da kullun don kiyaye jikin ku yana aiki da kyau. "Dukanmu muna da agogon halitta na cikin gida kuma tsarinmu yana aiki mafi kyau idan muka kasance masu daidaitawa tare da tsarin mu na circadian. Wannan shine lokacin da ya dace don yin aiki akan halayen baccin ku da kuma tsara abubuwan yau da kullun," in ji ta. Dangane da yin barci kuwa, Dr. Abbasi-Feinberg ya ce ba laifi ku yi barci muddin hakan ba zai hana ku yin barci da daddare ba. Hakanan ya kamata su kasance gajere - saman mintuna 20.

A gefe guda kuma, idan kuna samun isasshen bacci mai inganci da daddare amma har yanzu kuna jin gajiya sosai washegari, Dr. Abbasi-Feinberg ya ce yana iya zama jan tuta ga matsalar bacci ko yanayin lafiya, kamar batun thyroid. "Lokacin da wani ya sami damar yin bacci kuma suna samun isasshen abin, yakamata su ji daɗi," in ji ta. "Idan ba su yi ba, wannan shine lokacin da wani abu ke faruwa. Akwai wasu ranakun da har yanzu kuna iya jin ɗan gajiya bayan hutu na dare mai kyau, amma idan kuna yawan jin gajiya sosai, to yana buƙatar a kimanta." Mai yiyuwa ne yana iya zama yanayin baccin bacci, wanda shine ɗayan manyan abubuwan da ke haifar da bacci da gajiya. Ta kuma lura cewa a wannan lokacin na matsanancin damuwa, akwai ƙarin yawan baƙin ciki, kuma wasu mutanen da ke baƙin ciki na iya jin gajiya sosai.

Yadda za a sa Barci ya zama Babban Abu - kuma Me yasa yakamata

Ko kuna fuskantar matsalar rufe ido ko a'a, mafi kyawun abin da za ku iya yi don barcinku yayin wannan bala'in shine ku bi tsarin yau da kullun wanda zai ba ku damar samun sa'o'i bakwai zuwa tara na ingantaccen lokacin bacci. Kuma ga dalilin da yasa yakamata ku: "Nazarin da yawa sun nuna fa'idar barcin dare mai kyau ga tsarin garkuwar jiki. An danganta wasu cytokines da NREM, wato bacci mai saurin motsa ido," in ji Dr. Rodriguez. "Cytokines abubuwa ne da ke canza martanin rigakafi kuma zai iya shafar rashin bacci," in ji shi. A lokacin mataki na 3 na barcin NREM, wanda kuma aka sani da jinkirin bacci, bincike ya nuna cewa an fitar da ƙarin homonin haɓaka, kamar prolactin-wanda ke taimakawa tare da rigakafi-kuma matakan cortisol sun ragu, yana haifar da kyakkyawan yanayi don ƙwayoyin rigakafi don kai hari ga ƙwayoyin cuta. , in ji Dr. Abbasi-Feinberg. Wannan matakin bacci kuma shine lokacin da jikin ku ya shiga cikin yanayin maidowa don warkewa da gyarawa. (Kuma wannan ya haɗa da gyara tsokoki bayan motsa jiki mai wahala.)

Bugu da ƙari, ana samar da cytokines kuma ana fitar da su yayin barci, don haka lokacin da ba ku yi barci sosai ba, jikin ku yana samar da ƙananan cytokines, wanda zai iya jefa ku cikin hadarin cututtuka, a cewar National Sleep Foundation. Wannan shine dalilin da ya sa kuke yawan kamuwa da mura kuma kuna fuskantar tsawon lokaci na rashin lafiya lokacin da ba ku da barci. Abbasi-Feinberg ya ce "Duk mun dandana jin bacci lokacin da muke rashin lafiya." "Me yasa haka? Ya zama cewa lokacin da muke fama da kamuwa da cuta, barci yana iya zama hanyar yanayi don ba da damar jikinmu don taimakawa wajen yaki da cututtuka."

Har ila yau, barci yana da mahimmanci don inganta yanayin ku da kuma kiyaye cututtukan kwakwalwa. Mutanen da ke fama da rashin bacci sun ninka ciwon asibiti sau 10 kuma sau 17 sun fi samun damuwa ta asibiti fiye da waɗanda ke yin bacci na yau da kullun. (Mai alaƙa: Yadda Maganin Halayen Fahimi “Cured” My Insomnia)

Anan, masana sun raba wasu hanyoyin da zaku iya fara huci da kyau a daren yau.

Ka tashi ka kwanta a lokaci guda kowace rana. Ƙirƙirar tsarin bacci na yau da kullun zai taimake ka ka kula da yanayin al'ada lokacin da wasu abubuwa suka fi ƙarfinka. Bugu da ƙari, yin bacci da farkawa a lokaci ɗaya kowace safiya da dare zai taimake ka ka manne wa tsarin circadian, wanda zai taimaka maka ka kasance mai fa'ida yayin rana. (Dubi: Duk Fa'idodin Aikin Asuba) Yana taimakawa tsara jadawalin tunatarwa akan wayarka domin ku san lokacin da za ku fara kunna wutar lantarki da zamewa cikin wasu PJs. Lokacin da kuka tashi daga gado da safe, Dokta Rodriguez ya ba da shawarar yin tafiya a waje don samun ƙarin haske da matsewa a cikin wasu motsa jiki (masu horo da ɗakunan karatu suna ba da tan na wasan motsa jiki kyauta a yanzu). Kamar kunna injin mota, wannan zai taimaka wajen inganta jikin ku da tunanin ku don ranar.

Iyakance barasa da maganin kafeyin. Kada ku bari sa'o'in farin ciki na Zoom su fita daga hannu - bayan haka, bincike ya nuna vino da yawa na iya hana melatonin hormone na bacci. "Shan barasa da yawa da daddare na iya haifar da rarrabuwar kawuna sannan kuma kasala washegari. Sannan za ku rama ta hanyar yin barci da rana, kuma hakan ya haifar da wannan muguwar da'ira," in ji Dr. Rodriguez. Ka guji wuce gona da iri na sabon kofi na Dalgona ta hanyar shan caffeine sa'o'i shida zuwa takwas kafin kwanta barci, in ji Dokta Abbasi-Feinberg. Ka tuna, maganin kafeyin ba kawai a cikin kofi ba - yana cikin cakulan, shayi, da soda, ma.

Kada ku yi aiki a gado. Yin aiki daga gida na iya zama ƙalubale a wannan lokacin keɓewa, kuma yayin da hakan ke nufin za ku iya yin aiki a cikin ɗakin kwanan ku, ya kamata ku guji yin shi a gado. "Ku ajiye gado don bacci da kusanci kawai," in ji Dokta Abbasi-Feinberg. "Ko da 'ofishin' yana cikin ɗakin kwanan ku, ku kafa yanki daban. Ku yawaita hutu don tashi da tafiya."

Rage damuwa kafin kwanciya barci. Dr. Abbasi-Feinberg tana bin jagororin tunani ta aikace-aikace akan wayarta. "Kodayake na saba cewa a guji kayan lantarki kusa da lokacin kwanciya, akwai hanyoyin da za a shirya na'urorin ku don rage fitowar hasken don mu iya amfani da wannan fasaha don taimaka mana bacci," in ji ta. Sauraron kiɗa mai kwantar da hankali ko kwasfan fayiloli na iya taimakawa.

Ka kyautata ma kanka. Ba kowa bane ke buƙatar fitowa daga wannan cutar da aka ƙirƙira. Yana da kyau a rungumi gaskiyar cewa lokaci ne mai wahala...ga kowa da kowa, gami da ku. Kada ku kunsa cikin duk sabbin abubuwan nishaɗi, bidiyon dafa abinci, da motsa jiki abokanka suna aikawa akan Instagram. "Wannan abu ne mai ban mamaki a gare su, amma yana haifar da ƙarin damuwa ga waɗanda suke kokawa," in ji Dr. Abbasi-Feinberg. "Ba dole ba ne mu fito daga wannan annoba 'fiye da da.' Bari mu fito cikin koshin lafiya kamar yadda za mu iya kuma hakan ya haɗa da lafiyar jiki da ta tunani. "

Kasance a haɗe. Kawai saboda kuna nisantar da jama'a, ba yana nufin yakamata ku guji duk sadarwa tare da dangi da abokai ba. Shiga cikin darasin motsa jiki na Zoom kuma shiga ciki akai -akai tare da waɗanda kuke ƙauna. Wannan keɓe keɓe zai iya yin fa'ida ga lafiyar ku da alaƙar ku. Haɗin kai na zamantakewa zai haɓaka ruhun ku, kuma bi da bi, taimaka da bacci. "Akwai haske a ƙarshen ramin, don haka dole ne mu yi ƙoƙari mu cire kyawawan abubuwa daga kowace rana kuma mu mai da hankali kan abin da za mu iya yi a nan da yanzu," in ji Jackson.

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