Kusarara

Kushaya hope kunetsekana nekurara, kuramba wakarara husiku, kana kumuka mangwanani-ngwanani.

Zvikamu zvekushaya hope zvinogona kuuya nekuenda kana kugara kwenguva refu.

Hunhu hwekurara kwako hwakakosha sekuwanda kwaunowana kurara.

Miitiro yekurara yatakadzidza sevana inogona kukanganisa maitiro edu ekurara sevanhu vakuru. Kurara kwakashata kana maitiro ehupenyu anogona kukonzeresa kushaya hope kana kuita kuti zvinyanye zvinosanganisira:

• Kuenda kunorara panguva dzakasiyana manheru ega ega
• Masikati kurara
• Nzvimbo yakashata yekurara, senge ruzha rwakanyanya kana mwenje
• Kutora nguva yakawandisa pamubhedha iwe wakamuka
• Kushanda manheru kana mashifiti ehusiku
• Kwete kuwana zvakakwana kurovedza muviri
• Uchishandisa terevhizheni, komputa, kana nharembozha uri pamubhedha

Iko kushandiswa kwemimwe mishonga uye zvinodhaka zvinogona kukanganisa kurara, kusanganisira:

• Doro kana zvimwe zvinodhaka
• Kusvuta zvakanyanya
• Akawanda kwazvo caffeine mukati mezuva rese kana kunwa caffeine zuva rovira
• Kujairira kune mamwe marudzi emishonga yekurara
• Mimwe mishonga inotonhora uye mapiritsi ekudya
• Mimwe mishonga, mahebhu, kana zvinowedzera

Hutano hwepanyama, hwemagariro, uye hwepfungwa zvinogona kukanganisa maitiro ekurara, kusanganisira:

• Bipolar kusagadzikana.
• Kunzwa kusuruvara kana kuora mwoyo. (Kazhinji, kushaya hope ndicho chiratidzo chinokonzeresa vanhu vane kushushikana kutsvaga rubatsiro rwechiremba.)
• Kushungurudzika uye kushushikana, kungave kuri kwenguva pfupi kana kwenguva refu. Kune vamwe vanhu, kushushikana kunokonzerwa nekushaya hope kunoita kuti zvinyanye kuomera kurara.

Zvinetso zvehutano zvinogona zvakare kukonzera matambudziko ekurara uye kushaya hope:

• Kubata pamuviri
• Kurwadziwa mumuviri kana kusagadzikana.
• Kumuka husiku kuti ushandise imba yekugezera, yakajairika mune varume vane yakakura prostate
• Kurara kufema

Nezera, maitiro ekurara anowanzochinja. Vanhu vazhinji vanoona kuti kukwegura kunokonzera kuti vave nenguva yakaoma yekurara, uye kuti vanomuka kazhinji.

Zvichemo zvakajairika kana zviratidzo muvanhu vane hope ndeizvi:

• Dambudziko rekurara husiku hwakawanda
• Kunzwa kuneta mukati mezuva kana kurara masikati
• Kwete kunzwa kuzorodzwa paunomuka
• Kumuka kakawanda panguva yekurara

Vanhu vane hope dzimwe nguva vanodyiwa nepfungwa yekuwana yakakwana kurara. Asi pavanoedza zvakanyanya kurara, ndipo pavanonyanya kushungurudzika nekugumbuka, uye nehope dzakaoma dzinova.

Kushaikwa kwekuzorora kwekurara kunogona:

• Ita kuti iwe unete uye usatarise, saka zvinonetsa kuita zviitwa zvezuva nezuva.
• Isa iwe panjodzi yetsaona dzemotokari. Kana iwe uchityaira uye uchinzwa wakarara, dhonza uye utore zororo.

Anokuchengetedza hutano achaita bvunzo dzepanyama uye obvunza nezvemishonga yako yazvino, kushandisa zvinodhaka, uye nhoroondo yezvokurapa. Kazhinji, idzi ndidzo chete nzira dzinodiwa kuongorora kushaya hope.

Kusatora maawa masere ekurara manheru ega ega hazvireve kuti hutano hwako huri panjodzi. Vanhu vakasiyana vane zvakasiyana zvekurara zvinodiwa. Vamwe vanhu vanoita zvakanaka pamaawa matanhatu ekurara husiku. Vamwe vanoita chete zvakanaka kana vakawana maawa gumi kusvika gumi nerimwe ekurara husiku.

Kurapa kunowanzo kutanga nekuongorora chero mishonga kana matambudziko ehutano anogona kunge achikonzera kana kuwedzera kusarara, senge:

• Yakawedzera prostate gland, ichikonzera varume kumuka husiku
• Marwadzo kana kusagadzikana kubva kune mhasuru, kubatana, kana kusagadzikana kwetsinga, senge arthritis uye chirwere cheParkinson
• Zvimwe zvehutano mamiriro, akadai seasidhi Reflux, Allergies, uye thyroid matambudziko
• Matambudziko ehutano hwepfungwa, senge kushushikana uye kushushikana

Iwe unofanirwa zvakare kufunga nezve mararamiro uye maitiro ekurara ayo anogona kukanganisa ako kurara. Uku ndiko kunonzi utsanana hwekurara. Kuita shanduko mutsika dzako dzekurara kunogona kuvandudza kana kugadzirisa kushaya hope kwako.

Vamwe vanhu vangangoda mishonga yekubatsira nehope kwenguva pfupi. Asi mukufamba kwenguva, kuita shanduko mumararamiro ako uye maitiro ekurara ndiyo yekurapa kwakanyanya kumatambudziko nekudonha nekurara.

• Mazhinji mapiritsi ekurara pamusoro pe-the-counter (OTC) ane antihistamines. Iyi mishonga inowanzo shandiswa kurapa allergies. Muviri wako unokurumidza kujaira kwavari.
• Kurara mishonga inonzi hypnotics inogona kupihwa nemupi wako kuti ubatsire kudzikisira nguva yaunotora kuti ubate. Mazhinji eaya anogona kuve tsika-yekuumba.
• Mishonga inoshandiswa kurapa kunetseka kana kushushikana kunogona kubatsirawo pakurara

Maitiro akasiyana ekurapa kwekutaura, akadai sekuziva maitiro ekurapa kushaya hope (CBT-I), anogona kukubatsira iwe kudzora pamusoro pekushushikana kana kushushikana.

Vanhu vazhinji vanokwanisa kurara nekudzidzira hutano hwakanaka hwekurara.

Fonera mupiki wako kana kushaya hope kwave kunetsa.

Kurara kusagadzikana - kushaya hope; Nyaya dzekurara; Dambudziko rekurara; Kurara utsanana - kushaya hope

Anderson KN. Kusarara uye kugona kurapa maitiro-maitiro aungaita murwere wako uye nei ichi chichifanira kuve chikamu chakazara chekutarisira. J Thorac Dis. 2018; 10 (Chikwata 1): S94-S102. PMID: 29445533 pubmed.ncbi.nlm.nih.gov/29445533/.

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.

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