Kuchinja maitiro ako ekurara

Nzira dzekurara dzinowanzo dzidzwa sevana. Patinodzokorora mapatani aya kwemakore mazhinji, anova iwo maitiro.

Kusarara kushaya hope kana kuramba wakarara. Muzviitiko zvakawanda, iwe unogona kurerutsa kushaya hope nekuita mashoma mashoma ehupenyu maratidziro. Asi, zvinogona kutora nguva kana iwe uchinge uine tsika dzakafanana dzekurara kwemakore.

Vanhu vane hope vanowanzo shushikana nezvekuwana zvakakwana kurara. Kuwedzera kwavanoedza kurara, ndipo pavanonyanya kushungurudzika nekugumbuka, uye zvinotonyanya kuoma kurara.

• Nepo maawa manomwe kusvika masere pahusiku achikurudzirwa kuvanhu vazhinji, vana nevechidiki vachiri kuda zvimwe.
• Vakwegura vanowanzoita zvakanaka vasina kurara zvishoma usiku. Asi ivo vangangodaro vachida angangoita maawa masere ekurara kwenguva ingangoita makumi maviri nemana.

Rangarira, hunhu hwekurara uye nekuzorora kwaunonzwa iwe mumashure kwakakosha sekuwanda kwekurara kwaunowana.

Usati waenda kunorara:

• Nyora pasi zvinhu zvese zvinokushungurudza iwe mubhuku.Nenzira iyi, unogona kuendesa kunetseka kwako kubva mupfungwa dzako kuenda kubepa, uchisiya pfungwa dzako dzakadzikama uye dzakanyatsokodzera kurara.

Masikati:

• Iva anoshingaira. Famba kana kurovedza muviri kwemaminitsi makumi matatu pamazuva mazhinji.
• Usatomborara masikati kana manheru.

Mira kana kudzora kuputa uye kunwa doro. Uye kuderedza yaunodya zvine caffeine.

Kana iwe uri kutora chero mishonga, mapiritsi edhayeti, mahebhu, kana zvinowedzerana, bvunza wako mupi wezvehutano nezve mhedzisiro yavanogona kuve nayo pakurara kwako.

Tsvaga nzira dzekugadzirisa kusagadzikana.

• Dzidza nezvenzira dzekuzorora, senge inotungamirwa mifananidzo, kuteerera mimhanzi, kana kudzidzira iyo yoga kana kufungisisa.
• Teerera kumutumbi wako kana uchinge wakuudza kuti udzikise kana kuzorora.

Mubhedha wako ndewekurara. Usaite zvinhu sekudya kana kushanda uri pamubhedha.

Gadzira tsika yekurara.

• Kana zvichibvira, muka panguva imwe chete zuva rega rega.
• Enda kunorara uchitenderedza nguva yakafanana zuva rega rega, asi kwete anopfuura maawa masere usati watarisira kutanga zuva rako.
• Dzivisa zvinwiwa zvine caffeine kana doro manheru.
• Dzivisa kudya chikafu chinorema kanenge maawa maviri usati warara.

Tsvaga zvekuzorodza, zvekuzorodza zviitiko zvekuita usati warara.

• Verenga kana kugeza kuitira kuti usazogara panhau dzinonetsa.
• Usatarise TV kana kushandisa komputa padyo nenguva yaunoda kurara.
• Dzivisa zviitiko zvinowedzera kurova kwemoyo wako kwemaawa maviri usati warara.
• Ita shuwa kuti yako yekurara nzvimbo yakanyarara, yakasviba, uye iri pane tembiricha iwe yaunoda.

Kana usingakwanise kurara mukati memaminitsi makumi matatu, simuka uende kune imwe kamuri. Ita chinyararire chiitiko kusvikira iwe uchinzwa wakarara.

Taura nemupi wako kana:

• Iwe uri kunzwa wakasuruvara kana kuora mwoyo
• Marwadzo kana kusagadzikana kuri kukuchengetedza iwe kumuka
• Iwe urikutora chero mushonga uyo unogona kunge uri kukuchengeta wakamuka
• Wanga uchitora mishonga yekurara usina kutaura nemupi wako kutanga

Kushaya hope - maitiro ekurara; Kurara kusagadzikana - maitiro ekurara; Matambudziko ekurara; Kurara utsanana

American Academy Yekurara mushonga webhusaiti. Kusarara - kuongorora uye chokwadi. sleepeducation.org/essentials-in-sleep/insomnia. Yakagadziridzwa Kurume 4, 2015. Yakasvika muna Kubvumbi 9, 2020.

Chokroverty S, Avidan AY. Kurara uye kusagadzikana kwaro. Mune: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, eds. Bradley's Neurology muClinical Dzidzira. 7th ed. Philadelphia, PA: Elsevier; 2016: chits. 102.

Edinger JD, Leggett MK, Carney CE, Manber R. Psychological uye maitiro ekurapa kwekushaya hope II: kuitisa uye vamwe vanhu. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 86.

Vaughn BV, Basner RC. Matambudziko ekurara. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsiko 377.

• Kurara Kune Utano
• Kusarara
• Matambudziko Okurara