Haugone kurara here? Edza aya matipi

Wese munhu anonetseka kurara imwe yenguva. Asi kana zvikaitika kazhinji, kushaikwa kwekurara kunogona kukanganisa hutano hwako uye kuita kuti zviome kupfuurira nezuva. Dzidza matipi ehupenyu anogona kukubatsira iwe kuwana zororo raunoda.

Vamwe vanhu vane dambudziko rekurara. Vamwe vanomuka pakati pehusiku uye havakwanisi kurara zvakare. Iwe unogona kuchinja maitiro ako uye imba yako kuita kuti kurara kushome zvishoma.

Gara pane yekurara purogiramu:

• Enda kunorara uye simuka panguva imwe chete. Kuenda kunorara panguva imwe chete husiku hwega hwega kunodzidzisa muviri wako nehuropi kumhepo uye kugadzirira kutsumwaira.
• Simuka kana usiri kugona kurara. Kana iwe ukarara wakamuka kwemaminetsi gumi nemashanu, simuka pamubhedha uye enda kune imwe chikamu cheimba. Nenzira iyi mubhedha wako haukwanise kuve nzvimbo yekushushikana.
• Ita chimwe chinhu chinyararire uye uchizorora sekuverenga bhuku. Izvi zvinogona zvakare kubatsira kutora pfungwa dzako dzekuti hausi kurara. Paunonzwa kukotsira, dzokera kunorara.

Gadzira yako yekurara kugadzikana:

• Tora metiresi yakasununguka. Kana metiresi yako iine mapundu, yakanyorovera, kana kuomarara, zvichanetsa kuwana mukana wekurara zvakakwana.
• Ramba uchitonhorera. Tembiricha yemuviri wako inoderera kana iwe ukarara. Ita shuwa kuti yako yekurara inotonhorera zvakakwana asi haina kutonhorera zvekuti unomuka uchitonhora. Edza ne thermostat uye magumbeze kuti uwane kuti tembiricha ipi inoshanda kwauri.
• Dzora mwenje. Chiedza kubva mumugwagwa, TV, kana imba inotevera zvinogona kuita kuti zvive zvakaoma kuramba wakarara. Shandisa machira uye madhoo kuita kuti yako imba ive nerima kuti ugone kurara. Iwe unogona zvakare kuyedza kushandisa yekurara mask.
• Kudzora ruzha. Ita kuti imba yako inyarare sezvaungaita. Iwe unogona kushandisa fan, mimhanzi yakapfava, kana muchina weruzha kuti ugadzire ruzha chena iwe raunogona kurara kwariri.
• Vigai wachi. Kuona maawa achinonoka kunogona kukushungurudza. Dzorera wachi kuti usakwanisa kuzviona kubva pamutsago wako.
• Bvisa zvemagetsi. Nyarara chero chishandiso chinokuyeuchidza maemail aunoda kutumira kana zvinhu zvaunofanira kuita Uchave zvirinani pakuita izvo zvinhu mushure mekurara kwakanaka kwehusiku.

Dzidzira Kuzorora

Edza nzira dzakasiyana dzekuzorora. Tsvaga zvinokubatsira. Zvakaita se:

• Inwa chimwe chinhu chinodziya uye chisina-caffeine semukaka unodziya kana mishonga yemuti.
• Tora inodziya yekugeza kana bhati.
• Verenga bhuku kana magazini.
• Teerera kumimhanzi yakapfava kana audiobook.
• Verenga uchidzokera kumashure kubva pamazana matatu ne3.
• Fungisisa.
• Kutanga patsoka dzako nekushanda nzira yako kusvika kumusoro wako, simbisa rimwe nerimwe boka remhasuru kwechipiri kana maviri wobva wazorora.
• Ita dumbu kufema. Isa ruoko rwako padumbu rako. Tora mweya mukati, uchirega uchisundidzira ruoko rwako kunze apo dumbu rako richikwira. Chipfuva chako hachifanirwe kufamba. Bata chiverengero che5, kusunungurwa kuti uverenge ka 5. Dzokorora.

Raramira Kurara Kwakanaka

Zvinhu zvaunoita masikati zvinogona kukanganisa kuti unorara zvakadii husiku. Unofanira:

• Ganhurira zviitiko zvemanheru. Paunenge uchimhanya, zuva rako rinogona kusapera kusvika manheru. Edza kudzikamisa zvirongwa zvemanheru kune husiku hushoma pasvondo. Zvipe nguva yekuita inozorodza nguva yekurara kuti ubatsire kugadzirira kurara, senge yekugeza inodziya kana kuverenga mumubhedha.
• Rovedza muviri. Kugara uchirovedza muviri kunobatsira iwe kurara zvirinani. Ingova nechokwadi chekuti unoronga yako Workout chaiko. Kuwedzeredza kana kurovedza muviri isingasviki maawa matatu nguva yekurara isati yaita kunogona kukukanda nekutendeuka.
• Limit naps. Kana iwe uchinetseka kurara, cheka makati. Iwe ucharara zvakanaka usiku.
• Deredza caffeine. Inogona kunge iri yekutora inobatsira mangwanani, asi unogona kuenda kunorara wired kana ukanwa kofi, tii, kana caffeine sodas masikati kana manheru.
• Deredza doro. Zvinogona kukubatsira kuti utange kurara pakutanga, asi doro rinokutadzisa kubva pakadzika, kudzorera kurara gare gare husiku.
• Kick iyo tsika. Unoda chimwe chikonzero chekurega kuputa? Iyo nicotine iri mumidzanga inogona kukanganisa kurara.
• Idya zvakangwara. Dzivisa kudya kunorema usati warara. Edza kudya maawa maviri kana matatu usati warara. Kana iwe uchinzwa nzara iwe usati waenda kunorara, tora chidiki, chine chikafu chinonaka sembiya diki yeyogati kana yakaderera shuga tsanga.

Fonera wako mupi wehutano kana kushomeka kwekurara kuri kukanganisa zviitiko zvako zvezuva nezuva.

Berry RB, Wagner MH. Maitiro ekurapa kwekushaya hope. Mune: Berry RB, Wagner MH, eds. Kurara Mushonga Maparera. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2015: chitsiko 38.

Morin CM, Davidson JR, Beaulieu-Bonneau S. Kuziva maitiro ekurapa ekurara I: nzira uye kugona. Mune: Kryger M, Roth T, Dement WC, eds. Nheyo uye Maitiro Ekurara Mushonga. 6th ed. Philadelphia, PA: Elsevier; 2017: chits. 85.

National Sleep Foundation webhusaiti. Kurara hutano. www.kurara.org. Yakasvika Gumiguru 26,2020.

National Sleep Foundation webhusaiti. 2014 Kurara muAmerica Poll: Rara mumhuri yazvino. www.kurarafoundation.org/professionals/sleep-america-polls/2014- kurara-modern-family. Yakasvika Nyamavhuvhu 13, 2020.

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

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