Barci da tashin azzakari: tashin safe, testosterone da sleep apnea
An lissafa nazarce-nazarce da majiyoyin da muka yi amfani da su a ƙarshe. Likita bai duba ba. Manufar edita
Tashin azzakari na safe ya ragu kwanan nan. Gajiya kullum. Barci yana da alaƙa ta kusa da tashin azzakari da hormone na maza. Ga abin da ke faruwa a jikinka lokacin barci, da abin da ke canzawa idan ba ka samu isasshe ba.
Lokacin barci, maza suna samun tashin azzakari sau 3 zuwa 5 a dare. A wani nazari da ya taƙaita barci zuwa ƙasa da awa 5 na mako guda, testosterone ya ragu da kashi 10 zuwa 15%. A wani nazari a Burtaniya na kusan maza 156,000, waɗanda suka saba jin barci da rana sun kusan ninka yiwuwar a gano suna da matsalar tashin azzakari. Sanarwar haɗin gwiwa ta ƙungiyoyin likitancin barci biyu ta ba da shawarar manya su yi barci na awa 7 ko fiye.
Abubuwan ciki
Me yasa tashin azzakari na safe yake faruwa?
Lokacin barci, jiki yana zagayawa tsakanin barcin REM (barci mara zurfi, lokacin da ake yawan yin mafarki) da barcin da ba REM ba, kusan kowane minti 90 zuwa 120. A barcin REM, jijiyoyin da ke da hannu a tashin azzakari suna ƙara aiki, kuma tashi yana faruwa ba tare da wata motsawar jimaʼi ba, sau 3 zuwa 5 a dare, kowanne yana ɗaukar kusan minti 10 zuwa 30.
Idan ka farka lokacin barcin REM, za ka farka da tashin azzakari: wannan shi ne tashin safe. Idan har yanzu kana samun tashin safe amma abubuwa ba sa aiki lokacin jimaʼi, fargaba ko wasu abubuwan zuciya na iya kasancewa a ciki. Idan ba ka samu tashin safe ba tsawon makonni kuma kana da matsalar tashin azzakari gaba ɗaya, dalili ne na ganin likita.
Barci da testosterone
- Sakamako
- Bayan mako guda na barci ƙasa da awa 5, testosterone na rana ya ragu da kashi 10 zuwa 15%
- Abin lura
- Maza kaɗan ƙwarai kuma mako ɗaya kawai. Bai gwada ko ƙara barci yana ƙara testosterone ba
Testosterone (hormone na maza) yana taka rawa a shaʼawar jimaʼi, tashin azzakari da yawan tsoka. Yawancinsa ana sakinsa lokacin barci, don haka ana ganin gajeren barci yana shafar sa.
Bincike kan barci da matsalar tashin azzakari
Wani nazari a Burtaniya da ya bi kusan maza 156,000 fiye da shekaru 11 ya gano cewa mazan da suka saba jin barci da rana sun kai kusan ninki 2.05 a yiwuwar a gano suna da matsalar tashin azzakari, kuma mazan da ke wahalar tashi da safe kusan ninki 1.85.
Wani bita a Turkiyya na nazarce-nazarce 42 kuma ya gano cewa rashin ingancin barci yana tafiya tare da ƙarin matsalar tashin azzakari da saurin inzali.
Dukkansu nazarce-nazarcen lura ne, duk da haka. Har yanzu ba a bayyana ba ko rashin barci ne ke haddasa matsalar tashin azzakari, ko kuma cututtuka da damuwar da ke bayan matsalar ne ke ɓata barci.
Minshari da sleep apnea
Minshari mai ƙarfi, ko tsayawar numfashi lokacin barci, na iya nuna daukewar numfashi lokacin barci (obstructive sleep apnea). Wani nazari na haɗa nazarce-nazarce 28 kan sleep apnea da matsalar tashin azzakari (Kellesarian da wasu, 2018) ya kammala cewa matsalar tashin azzakari ta fi yawa a maza masu sleep apnea.
Sleep apnea kuma tana da alaƙa da hawan jini da cutar zuciya. Idan matarka ta lura da minshari ko tsayawar numfashinka, ko kana jin barci sosai da rana, ka tambayi likitanka game da gwajin barci. Idan aka gano ta, akwai hanyoyin kula da ita.
Abubuwan da za a duba don ingantaccen barci
Sanarwar haɗin gwiwa ta Kwalejin Likitancin Barci ta Amurka (AASM) da Ƙungiyar Binciken Barci (Sleep Research Society) ta 2015 ta ba da shawarar manya su riƙa yin barci na awa 7 ko fiye a kowane dare. Ana yawan ba da shawarar waɗannan ɗabiʼu:
- Ka tashi a lokaci ɗaya: kada ka canza shi sosai a ƙarshen mako.
- Ka rage barasa kafin barci: zai iya taimaka maka ka yi barci, amma za ka fi farkawa da dare.
- Ka rage amfani da waya kafin barci: hasken allo mai haske yana kawar da barci.
- Ka motsa jiki da rana: motsa jiki mai sa numfashi yana da alaƙa da barci da kuma jijiyoyin jinin da ke da hannu a tashin azzakari.
Lokacin ganin likita
Idan ba ka samu tashin safe ba tsawon makonni kuma kana da matsalar tashin azzakari gaba ɗaya, ka ga likitan mafitsara da lafiyar maza (urologist) ko asibitin lafiyar maza. Game da minshari mai ƙarfi ko jin barci sosai da rana, ka ga likitanka don a tura ka asibitin barci. Idan kana ci gaba da rashin barci mai kyau, likitanka zai iya taimaka maka da hakan ma.
Tambayoyin da ake yawan yi
Ƙarancin barci yana da alaƙa da matsalar tashin azzakari?
An bayar da rahoton alaƙa. A wani nazari a Burtaniya da ya bi kusan maza 156,000, waɗanda suka saba jin barci da rana sun kusan ninka yiwuwar a gano suna da matsalar tashin azzakari. Nazari ne na lura, don haka ba zai iya nuna cewa rashin barci ne ke haddasa matsalar ba.
Gajeren barci yana rage testosterone?
A wani nazari da ya taƙaita wa matasa maza 10 masu lafiya barci zuwa ƙasa da awa 5 na mako guda (Leproult da Van Cauter, 2011), testosterone na rana ya ragu da kashi 10 zuwa 15%. Nazarin ƙarami ne ƙwarai kuma gajere, amma yana ɗaya daga cikin sakamakon da ke danganta barci da hormone na maza.
Awa nawa nake buƙata na barci?
Sanarwar haɗin gwiwa ta Kwalejin Likitancin Barci ta Amurka (AASM) da Ƙungiyar Binciken Barci (Sleep Research Society) ta 2015 ta ba da shawarar cewa manya su riƙa yin barci na awa 7 ko fiye a kowane dare. Bukatar kowane mutum ta bambanta, kuma ko kana tashi kana jin ka huta shi ma jagora ne mai amfani.
Ina yin minshari da ƙarfi. Hakan zai iya alaƙa da matsalar tashin azzakari?
Minshari mai ƙarfi da tsayawar numfashi lokacin barci suna iya zama alamun daukewar numfashi lokacin barci (sleep apnea). Nazarce-nazarce da yawa sun duba sleep apnea da matsalar tashin azzakari, kuma galibinsu sun bayar da rahoton alaƙa. Sleep apnea kuma tana da alaƙa da cutar zuciya da jijiyoyin jini, don haka idan matarka ta lura da shi, ka tambayi likitanka game da gwajin barci.
Manazarta
- Ubie Doctor's Note. Morning wood: what your erections say about your health. ubiehealth.com/doctors-note/morning-wood-health-indicators-e
- Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173-2174. stacks.cdc.gov/view/cdc/212252
- Kellesarian SV, et al. Association between obstructive sleep apnea and erectile dysfunction: a systematic review and meta-analysis. Int J Impot Res. 2018;30(3):129-140. link.springer.com/article/10.1038/s41443-018-0017-7
- Watson NF, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. J Clin Sleep Med. 2015;11(6):591-592. doi.org/10.5664/jcsm.4758