Matambudziko ekurara muvakuru vakura

Matambudziko ekurara muvakuru vakura anosanganisira chero akavhiringidzika maitiro ekurara. Izvi zvinogona kusanganisira matambudziko kudonha kana kuramba wakarara, kurara zvakanyanya, kana maitiro asina kujairika nekurara.

Zvinetso zvekurara zvakajairika kune vakuru vakuru. Huwandu hwekurara hunodiwa hunogara hwakagara mukati megore revakuru. Vanachiremba vanokurudzira kuti vanhu vakuru vawane maawa manomwe kusvika kumasere ekurara husiku hwoga hwoga. Muvanhu vakuru vakuru, kurara kwakadzika zvakadzika uye choppier pane kurara kune vadiki vanhu.

Musikana ane makore makumi manomwe ane hutano anogona kumuka kakawanda mukati mehusiku pasina icho nekuda kwechirwere.

Kukanganiswa kwekurara kune vakuru vakuru kunogona kunge kuri nekuda kwechero yeanotevera:

• Alzheimer chirwere
• Doro
• Shanduko mumaawa emuviri echisikigo emukati, zvichikonzera vamwe vanhu kukotsira pakutanga manheru
• Yenguva refu (isingagumi) chirwere, sekushaya moyo
• Mimwe mishonga, mahebhu, zvinowedzera, uye zvinodhaka zvinodhaka
• Kushungurudzika (kushushikana chinhu chinowanzo kukonzera matambudziko ekurara muvanhu veese mazera)
• Ubongo uye huta hurongwa mamiriro
• Kwete kuva achishingaira
• Marwadzo anokonzerwa nezvirwere zvakadai seArthritis
• Zvinokurudzira zvakadai secaffeine uye nicotine
• Kakawanda weti usiku

Zviratidzo zvinogona kuitika zvinosanganisira:

• Zvakaoma kurara
• Zvakaoma kuudza mutsauko pakati peusiku nemasikati
• Mangwanani-ngwanani kumuka
• Kumuka kazhinji panguva yehusiku (nocturia)

Iye wekuchengetedza hutano anotora nhoroondo uye oongorora bvunzo kuti atsvage zvikonzero zvekurapa uye otarisa kuti nderupi rudzi rwechirwere chehope chiri kukonzera dambudziko.

Wako mupi anogona kukurudzira kuti iwe ugadzire diary yekurara kana kuti iwe uve nedzidzo yekurara (polysomnography).

Kurerutsa kurwadziwa kusingaperi uye kudzora mamiriro ekurapa senge kugara uchiita weti kunogona kusimudzira kurara kune vamwe vanhu. Kurapa kushushikana kunogona zvakare kuvandudza kurara.

Kurara mune imwe imba yakanyarara isinganyanyi kupisa kana kutonhora zvakanyanya uye kuva nenguva yekuzorora yekurara kunogona kubatsira kugadzirisa zviratidzo. Dzimwe nzira dzekukurudzira kurara dzinosanganisira aya matipi ehupenyu ane hutano:

• Dzivisa kudya kukuru nguva pfupi usati warara. Chikafu chakareruka chekurara chingabatsira. Vanhu vazhinji vanoona kuti mukaka unodziya unowedzera kurara, nekuti iine yakasikwa, inonyaradza-senge amino asidhi.
• Dzivisa zvinokurudzira zvakadai se caffeine kwemaawa matatu kana mana usati warara.
• Rovedza muviri panguva dzakajairika zuva rega rega, asi kwete mukati memaawa matatu ekurara kwako.
• Enda kunorara uye kumuka panguva imwechete zuva rega rega.
• Usatora nguva.
• Usatarisa terevhizheni kana kushandisa komputa yako, nharembozha, kana piritsi mukamuri yekurara.
• Dzivisa zvigadzirwa zvefodya, kunyanya usati warara.
• Shandisa mubhedha chete kurara kana kuita bonde.

Kana iwe usingakwanise kukotsira mushure memaminitsi makumi maviri, simuka pamubhedha uye uite chinyararire chiitiko sekuverenga kana kuteerera mimhanzi.

Dzivisa kushandisa mapiritsi ekurara kuti akubatsire kurara, kana zvichibvira. Zvinogona kutungamira mukutsamira uye zvinogona kuita kuti matambudziko ekurara awedzere nekufamba kwenguva kana ukasashandisa nenzira kwayo. Wako mupi anofanira kuongorora njodzi dzako dzekurara masikati, pfungwa (kuziva) mhedzisiro, uye unowira usati watanga kutora mishonga yekurara.

• Kana iwe uchifunga kuti unoda kurara mapiritsi, taura nemupi wako nezvekuti ndeapi mapiritsi akachengeteka iwe kana watorwa zvakanaka. Mamwe mapiritsi ekurara haafanire kutorwa kwenguva refu.
• Usanwe doro chero nguva paunenge uchishandisa mapiritsi ekurara. Doro rinogona kuita kuti mhedzisiro yemapiritsi ekurara iwedzere.

Yambiro: Iyo FDA yakumbira vagadziri veimwe mishonga yekurara kuti vaise mavara akasimba ekunyevera pazvigadzirwa zvavo kuitira kuti vatengi vazive nezve njodzi dzinogona kuitika. Njodzi dzinogona kuitika panguva yekutora mishonga yakadaro dzinosanganisira kukonzeresa kurwisa uye maitiro ane njodzi ekurara, kusanganisira kurara-kutyaira. Kumbira mupiki wako nezve njodzi idzi.

Kune vanhu vazhinji, kurara kunovandudzika nekurapwa. Zvisinei, vamwe vanogona kuramba vaine kukanganiswa kwekurara.

Zvinogona kuitika ndezvekuti:

• Doro shandisa
• Kushandisa zvinodhaka
• Kuwedzera kwenjodzi yekudonha (nekuda kwekugara uchiita weti usiku)

Shevedza musangano nenguva yako kana kushomeka kwekurara kana kurara zvakanyanya kuri kukanganisa hupenyu hwezuva nezuva.

Kugara uchiita maekisesaizi uye kudzivisa sezvakawanda zvikonzero zvekukanganisa kurara sezvinobvira uye kuratidzwa kwakakwana kune mwenje wepanyama kunogona kubatsira kudzora matambudziko ekurara.

Kusuruvara - vakuru vakuru

• Maitiro ekurara mune vadiki nevakuru

Bliwise DL, Scullin MK. Kukwegura zvakajairika. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 3.

National Institute pane Yekukwegura webhusaiti. Kurara Kwakanaka Kweusiku. www.nia.nih.gov/health/good-nights-sleep#:~:text=rest%20you%20need.-, Kurara%20and%20Aging,get%20enough%20sleep%20at%20night. Yakagadziridzwa May 1, 2016. Yakasvika muna Chikunguru 19, 2020.

Shochat T, Ancoli-Israel S. Kushaya hope muvakuru vakura. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chitsiko 153.

Sterniczuk R, Rusak B. Kurara zvine hukama nekukwegura, kushaya simba, uye kugona. Mune: Zadza HM, Rockwood K, Mudiki J, eds. Brocklehurst's Textbook yeGeriatric Mishonga uye Gerontology. 8th ed. Philadelphia, PA: Elsevier; 2017: chitsiko 108.