Pono nā wahine i ka hiamoe ma mua o nā kāne?
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Ua ʻike ʻoe pehea ma hope o kahi pō nui me kāu kāne, ʻoi aku kou paʻakikī i ka lā aʻe ma mua o kāna? ʻAʻole ia i loko o kou poʻo. Mahalo i nā mea hoʻonaninani hormonal ʻokoʻa, ʻoi aku ka pilikia o ka naʻau a me ke kino ke pōkole mākou i nā zzzs. [Tweet i kēia ʻoiaʻiʻo kūpono ʻole.]
"ʻO ka hiamoe maikaʻi ʻole ka hopena hohonu i nā wahine ma mua o nā kāne," wahi a Edward Suarez, Ph.D., he kumu aʻoaʻo ma Duke University School of Medicine a me ka mea noiʻi alakaʻi o kahi noiʻi e nānā i ka pilina ma waena o ka hiamoe maikaʻi ʻole a me ka ʻilihune. olakino. Ua ʻike ʻo ia no nā wahine, pili ka hoʻemi ʻia o ka hiamoe me ka hoʻonui nui ʻana o ka maʻi puʻuwai a me ka maʻi kō, a ʻoi aku ke koʻikoʻi, ke kaumaha, ka hopohopo, a me ka huhū. Eia naʻe, ʻoi aku ka nāwaliwali o kēia mau hui a ʻaʻole i loaʻa i nā kāne.
He aha ka hāʻawi? Testosterone. Piʻi nā pae o kēia hōmona ma hope o ka hiamoe maikaʻi ʻole i nā kāne, a "no ka mea e hoʻemi ana ia i ka insulin a hoʻonui i ka nui o nā mākala, he hopena anti-inflammatory ka testosterone, kahi i mālama ai i nā homona stress o nā kāne i lalo," wehewehe ʻo ia.
ʻO ka mea pōʻino iā mākou, ʻaʻole like nā hormones wahine, ʻoi aku ka progesterone, i kēlā hopena hoʻoluhi koʻikoʻi. Ua ʻike ʻia ʻo Estrogen he hopena anti-inflammatory, no laila ʻo ka emi ʻana o ka hormone i ka wā e ulu ai mākou e hiki ke kōkua i ka hiamoe ʻino a me ka manaʻo ʻoi aku ka maikaʻi ma hope o ka pō i hoʻolilo a huli.
A ʻoiai ua ʻike paha ʻoe i nā poʻomanaʻo hou e hoʻolaha ana e pono i nā wahine ke hiamoe hou aʻe ma mua o nā kāne, ʻoi aku ka paʻakikī o ka ʻoiaʻiʻo, i ʻōlelo ʻia ʻo Aric Prather, Ph.D., he loea psychiatry kōkua ma ke Kulanui o Kaleponi, Kapalakiko a me kahi mea kākau o ʻoi aku ka nui o ka noiʻi 2013 i hōʻoia i nā ʻike a Suarez. "Manaʻo wau ʻaʻole he hōʻike maikaʻi i kēia manawa e pono ai nā wahine hou aku hiamoe ma mua o nā kāne, "wahi a Prather." ʻO ka ʻikepili i kēia manawa ʻoi aku ke kākoʻo o ka ʻoiaʻiʻo e ʻoi aku ka maʻalahi o nā wahine i nā hopena maikaʻi ʻole o ka maikaʻi o ka hiamoe maikaʻi ʻole. "
Ma nā haʻawina ʻelua, ua ana ʻia ke koʻikoʻi physiological ma ka nānā ʻana i nā pae koko o ka C-reactive protein (CRP), e piʻi aʻe i ka pane ʻana i ka mumū a manaʻo ʻia he hōʻailona ʻoi aku ka maikaʻi ma mua o ka nānā ʻana i nā pae cortisol wale nō. Ua noi ʻia nā mea manawaleʻa e loiloi i ka maikaʻi o ka hiamoe.
Ma waho aʻe o ka manawa hiamoe holoʻokoʻa, ua nānā ʻo Suarez i nā ʻano ʻehā o ka hiamoe "pīhoihoi": pehea ka lōʻihi o ka hiamoe ʻana o nā kumuhana, ehia mau manawa a lākou i ala ai i ka pō, pehea ka lōʻihi o ko lākou hiamoe hou ʻana, a inā ua ala nui lākou i ke kakahiaka nui. ʻO ka mea kupanaha, ʻaʻole ʻo ka nui o nā hola i loko o ka ʻeke ka mea i ʻokoʻa. Wahi a Suarez, ua hoʻopili ʻia ka helu No. 1 me ka hoʻonui ʻia o CRP no nā wahine ma mua o 30 mau minuke e hiamoe ai i ka wā i ku mua ai lākou i nā pale. He lua-whammy kēia no nā wahine, ʻōlelo ʻo ia, ʻaʻole wale mākou he 20 pakeneka ʻoi aku ka nui o ka loaʻa ʻana o ka insomnia ma mua o nā kāne akā ua loaʻa pū kekahi i nā hopena maʻi mai ia mea.
Ua ʻike nā haʻawina maʻi epidemiological nui i ka manaʻo o nā wahine i ko lākou maikaʻi o ka hiamoe ʻoi aku ka maikaʻi ma mua o nā kāne ʻoiai ke hōʻike ʻia kā lākou hiamoe ma o nā ʻano kumu e ʻoi aku ka maikaʻi. "Ke hāpai nei kēia i ka nīnau inā paha e makaʻala ka wahine i nā pilikia hiamoe, a he hopena hopena paha kā, e like me ke kiʻekiʻe o ka mumū," wahi a Suarez.
Ua hoʻohui ʻo Kelly Glazer Baron, Ph.D., ke kauka psychologist a me ke alakaʻi o ka Behavioral Sleep Program ma Northwestern University Feinberg School of Medicine, hiki i ka hiamoe maikaʻi ke lilo i pōʻino ʻino: ʻo Shoddy shut-eye boosts stress, ka mea e hoʻoulu ai i ka insomnia no nā mea he nui. kanaka, e alakaʻi ana i ke koʻikoʻi hou aʻe ma luna o nā mea āu e ʻike ai i kēlā me kēia lā.
Akā aia kekahi mau mea i hiki i nā wahine ke hana e hoʻoliʻiliʻi i kēia mau hopena. "Hiki iā mākou ke hoʻomaikaʻi i ke ʻano o kā mākou pale ʻana i ka maʻi ma ke ola ma o ka hana ʻana i nā hoʻomaikaʻi liʻiliʻi i kā mākou hiamoe," wahi a Suarez. ʻO ia ke kumu he mea nui e mālama koke i nā pilikia hiamoe, ʻoi aku ka insomnia. Wahi a Baron inā hiki i kāu hiamoe i kahi e paʻakikī ai e hana i ka lā, e kamaʻilio me kāu kauka e pili ana i nā loli nohona a me nā koho ʻē aʻe.
Paipai pū ʻo ia i ka hoʻokumu ʻana i kahi hana hoʻoikaika kino maʻamau. "Ua ʻike ʻia no ka manawa lōʻihi e hiamoe maikaʻi ka poʻe hoʻomaʻamaʻa," i ʻōlelo ai ʻo ia, me ka haʻi ʻana i kāna mau noiʻi hou e hōʻike ana he 16 mau pule o ka hoʻomaʻamaʻa aerobic me ka ikaika haʻahaʻa i nā lā ʻehā o ka pule i kōkua i nā wahine e loaʻa i ʻehiku mau hola o ka hiamoe i ka pō a hoʻomaikaʻi hoʻi i kā lākou. ka ʻike i ka maikaʻi o ko lākou hoʻomaha. [Tweet i kēia kihi!]
ʻO ka hope, mai poina i nā ʻōlelo aʻoaʻo mai ka National Sleep Foundation, wahi a Prather (hiki paha iā ʻoe ke heluhelu i kāu hiamoe-a i ʻole ke nānā ʻana i ke kaupaku): E moe i ka manawa like i kēlā me kēia lā o ka pule, e pale i ka kaumaha. ʻai ma mua o ka moe, hoʻokumu i kahi hana hoʻomaha hoʻomaha, mai hiamoe, a hoʻoikaika kino i kēlā me kēia lā.