12 Nyaya Dzekurara Dzinojairwa, Yakavharwa

Zvemukati

• Nhema: Wese Munhu Anoda Maawa Masere Ekurara
• Nhema: Kana Ukarara Kwakawanda, Zvirinani
• Nhema: Unogona Kugadzirira Kushaya Kurara Panguva Yevhiki nekurara Kwapera Kunopera pavhiki
• Nhema: Kana Iwe Usinga Gone Kurara, Ingo Zorora Mumubhedha Kusvikira Waita
• Nhema: Kuona TV Inogona Kuva Nzira Yakanaka Yekurara
• Nhema: Kuridza ngonono Kunotsamwisa asi Hakukuvadzi
• Nhema: Doro Rinobatsira Iwe Usabvisa
• Ngano: Masikati Kofi Haikanganise Kurara Kwako
• Nhema: Imba Yako yekurara Inofanira Kudziya uye Inodziya
• Nhema: Kurara Kwemasikati Kuchavhiringidza Nekurara Kwako Kwehusiku
• Nhema: Kuita maekisesaizi manheru Kuchakuchengetedza
• Nhema: Zvakanaka kuti Pet Yako Agovane Mubhedha Wako
• Ongororo ye

Kurara hakuite kunge kunofanirwa kunge kwakaomarara. Mushure mezvose, vanhu vave vachirara kwemazana ezviuru zvemakore-hazvina kufanana nekubhururuka nendege kana kuita laparoscopic surgery. Kurara kwakakwira kumusoro uko pane rondedzero yezviitwa zvakakosha kuti urarame, pamwe nekudya nekufema. Uye zvakadaro, mikana iripo, kana zvasvika pakurara, isu tichiri kuita chimwe chinhu chisina kunaka.

Kungave kurara neTV yakabatidzwa, kurega Fido akapeta pamubhedha newe kana kudira imwe kapu yekofi nguva yapera muzuva, zvakawanda zvatinotenda kuva maitiro anogamuchirika panguva yekurara hazvisi izvo. Muchidimbu chemasiraidhi pazasi, isu takapeta gumi nembiri dzedzinonyanyo davirwa ngano dzekurara, uye takakumbira nyanzvi kuti dzijekese chokwadi.

Nhema: Wese Munhu Anoda Maawa Masere Ekurara

Chokwadi: Izvo zvinoshanda kwauri zvinogona kusashandira muvakidzani wako. "Kurara kwemunhu kunofanirwa kugadziriswa," anodaro Michael Decker, Ph.D., purofesa anoshanda kuGeorgia State University uye mutauriri weAmerican Academy yeSleep Medicine. "Vamwe vanhu vanoda zvishoma zvishoma, uye vamwe vanoda zvishoma zvishoma."

Saka unoziva sei kuti yakawanda sei yaunoda? Chimwe chiratidzo chekutaura kuti hausi kuwana zvakakwana kurara paunongorara, anodaro Robert Oexman, director weSleep to Live Institute. "Zvakajairika kuti vanhu vanondiudza, 'Ini ndiri munhu akarara zvikuru, ndinobva ndangobatwa nehope kana musoro wangu wangorova pepiro," anodaro. "Icho chiratidzo chekuti pamwe hausi kurara zvakakwana." Kudonha kunofanirwa kutora anenge maminetsi gumi nemashanu kana uchigara uchizadzisa zvaunoda kurara, anodaro. Uye kana iwe ukamuka uchinzwa kuzorodzwa uye nesimba? Uri kuita chimwe chinhu nemazvo, anodaro Decker.

Nekudaro, ivo vanhu vanoti vakanaka nemaawa matanhatu chete ekurara husiku vangangozvigadzirira ivo kumatambudziko emangwana. Tsvagiridzo inoratidza kuti kugara uchirara asingasviki maawa matanhatu husiku hunogona kuwedzera sitiroko uye njodzi yechirwere cheshuga, kukuvadza mapfupa uye kukuvadza moyo, pakati pezvimwe zvinotyisa.

Nhema: Kana Ukarara Kwakawanda, Zvirinani

Chokwadi: Zvitende kana kwete, pane chinhu chakanyanya kurara. Kungofanana nevanhu vanogara vachirara asingasviki maawa matanhatu pahusiku, vanhu vanogara vachichengeta anopfuura maawa mapfumbamwe kana gumi pahusiku vanosanganawo nematambudziko akati wandei ehutano, anodaro Michael A. Grandner, Ph.D., murairidzi wezvepfungwa uye nhengo yeiyo Behavioural Sleep Medicine chirongwa kuYunivhesiti yePennsylvania. Hatisati tanyatsoziva kana kurara zvakanyanya itsumo yehuku kana zai, anodaro, asi tinoziva kuti pane chinhu chakadai sechinhu chakawandisa chechinhu chakanaka!

Nhema: Unogona Kugadzirira Kushaya Kurara Panguva Yevhiki nekurara Kwapera Kunopera pavhiki

Chokwadi: Kana iwe uchigunun'una uye uchigunun'una kubva pakukotsira pakurara vhiki rese, wobva warara akati wandei mamwe maawa Mugovera mangwanani, iwe unowana iwo mapfupi-kwenguva mhedzisiro ekurara kwekurara unonyangarika nekukurumidza, anodaro Grandner. Asi iyo yekureba-nguva kukanganisa kuchiri kungave kune njodzi. "Chinetso [nekutarisira kuwana hope] kufunga kuti hapana mhedzisiro yekusarara zvakakwana vhiki rese," anodaro Oexman. "Kune mhedzisiro yehusiku humwechete husina kuwana kurara zvakakwana."

Uyezve, kana iwe ukanonoka kurara pakupera kwevhiki, uri kuzvigadzirira dambudziko rekurara neSvondo manheru. Zvino, kana alarm yarira Muvhuro mangwanani, unozviwana watanga kutenderera zvakare, anodaro Oexman.

Nhema: Kana Iwe Usinga Gone Kurara, Ingo Zorora Mumubhedha Kusvikira Waita

Chokwadi: Zvinoitika, kurara wakatarisa wachi uchitarisira kuti hope dzichauya ndechimwe chezvinhu zvakaipisisa zvaungaite, nyanzvi dzinodaro. "Kurara pamubhedha uye kupenya kuti nei tisiri kurara kunogona kuwedzera kushushikana uye kuita kuti zviome kurara," anodaro Decker. Kana ukagara ipapo kwenguva yakakwana, unogona kudzidzisa uropi hwako kubatanidza kurara pamubhedha nekumuka, anodaro Oexman.

Pane kudaro, ibva pamubhedha woita chimwe chinhu kwenguva yakati kuti zvikubatsire kupera simba. Kuchinja kwezvakatipoteredza kunogona kukubatsira kuti udzivise kushamwaridzana kunoshungurudza neimba yako yekurara, chero bedzi isiri chinhu chinonakidza uye kure nechiedza chakajeka. Hafu yeawa gare gare, edza kudzokera mumubhedha, anodaro Grandner.

Nhema: Kuona TV Inogona Kuva Nzira Yakanaka Yekurara

Chokwadi: "Pane musiyano pakati pekuzorora uye kukanganiswa," anodaro Grandner. Kana iwe uchizorora, wako kufema uye kurova kwemoyo kunodzikira, nyama dzako dzinosunungurwa, pfungwa dzako dzinodzikama-uye hapana chimwe cheicho chinoitika kana uchiona TV. “TV manheru haipo kuti ikubatsire kurara, iripo kuti ikutengesere zvinhu,” anodaro.

Tisingarevi kuti mwenje webhuruu unoburitswa kubva paTV unonyengedza uropi hwako kuti ufunge kuti yave nguva yekumuka uye kusvinura. Nyanzvi dzinobvumirana kuti iwe unofanirwa kudzima pasi ese emagetsi zvigadzirwa kweinenge awa usati warara.

Kuverenga bhuku (iro risinganyanye kunakidza) kunogona kukubatsira kuzorora, asi kurara maHTML anokurumidza kunongedzera icho chinofanirwa kuve icho chaicho chinhu. iPads uye mamwe maverengi emagetsi anodzoreredza anoburitsa iwo wakafanana iwo mwenje unomutsa seTV yako.

Nhema: Kuridza ngonono Kunotsamwisa asi Hakukuvadzi

Chokwadi: Nepo zvamazvirokwazvo kuchinetsa kune waunorara naye, ngonono kunogona kuva nengozi zvikuru kuutano hwako kupfuura zvaungaziva.

Kudengenyeka kwematishu akapfava enzira dzako dzemhepo anotungamira kune iyo ruzha-sawing ruzha kunogona kukonzera kuzvimba kupfuura nguva. Sezvo kuzvimba kuri kuramba kuchideredza nzira dzako dzekufema, zvinowedzera kuomera oxygen yakakwana kuti ipfuure, anodaro Oexman.

Kana isiri kuwana oxygen yakakwana, uropi hunoita kuti vanoridza ngonono vamuke, anodaro Grandner. Vanhu vazhinji vanoridza ngonono kana kuti vane hope dzekutadza kufema vanenge vabva vadzokera kuhope, asi dzimwe nyanzvi dzinofungidzira kuti kugara uchichovha bhasikoro pakati pekusvinura nekurara kunokonzera kushushikana kwakanyanya mumuviri, kunyanya kumoyo, anodaro Grandner. Izvi zvinogona kutsanangura kuti nei kusekerera uye kurara kufema kwemweya zvakabatanidzwa nekuwedzera njodzi dzemwoyo.

Nhema: Doro Rinobatsira Iwe Usabvisa

Chokwadi: Izvo zvinogona kukubatsira iwe kukotsira, asi zvinove zvinokuvadza zvakanyanya kune hunhu hweyakavhara-ziso rako gare gare mune husiku. Hukama hwakaomesesa zvakanyanya pane kungoti "doro rinoita kuti upfuure," anodaro Grandner. Sezvo muviri wako uchigadzira doro, rinogona kutanga kuita sechinhu chinokurudzira, zvichiita kuti uwedzere kurara uye kushoma kuzorora gare gare usiku.

Vanonwa vanogona kunge vari mukana wekumuka pakati pehusiku uye vova nedambudziko rekudzokazve kuhope. “Doro rinovhiringa kuenderera mberi kwehope uye rinokonzera kurara nepakati uye kusarara zvakanaka,” anodaro Decker. "Inwa izvozvi, bhadhara mberi."

Ngano: Masikati Kofi Haikanganise Kurara Kwako

Chokwadi: Caffeine ine hafu yehupenyu hurefu zvinoshamisa, zvichireva kuti kuchine hafu yehuwandu hwepakutanga hwecaffeine hwawakapinza muropa rako maawa gumi nemaviri gare gare, anodaro Oexman.

Caffeine haisi nguva dzose inonyanya kuoneka yevanorara-vaba, zvisinei. "Muzviitiko zvakawanda kana nguva yekurara yasvika, haungonyatsonzwa kuti wakagadzirira," anodaro Grandner. "Iwe hausi kunzwa caffeine jitters, iwe hausi kukwanisa kupera, kunyange iwe usingazive kuti inogona kunge iri mhosva."

Kunyange masikati caffeine inogona kukonzera dambudziko kana iwe unonyanya kukoshesa caffeine, asi zvechokwadi bvisa chero ipi zvayo mushure mekudya kwemanheru kana tii.

Nhema: Imba Yako yekurara Inofanira Kudziya uye Inodziya

Chokwadi: Kunyangwe isu tichinyatsonzwisisa chido chekumbundirana pasi pemagumbeze akawanda, nzvimbo inotonhorera inoita kuti munhu arare zvakanaka. Nekuti pane shanduko chaiyo mukupisa kwemuviri wepakati patinenge tichigadzirira kurara, chero chinhu chinosimudza tembiricha yako yemukati chinogona kuita kuti kurara kunyanye kuoma, anodaro Grandner. Vamwe vanhu vangangoda kuchengetedza magetsi uye kudzima AC husiku, asi kana iwe uchizviwana uchinetseka kurara sezvo mamiriro ekunze achidziya, edza kuchengeta fan ichimhanya zvirinani, anodaro.

Kazhinji, anodaro Oexman, kuita kuti musoro wako uzarurwe nemhepo inotonhorera zvinopesana nemagumbeze akawandisa, asi kune vavanorara vane tembiricha yakada kufanana, anoratidza kurara nemaseti maviri emachira nemagumbeze, kunyangwe iwe uri mubhedha mumwechete.

Nhema: Kurara Kwemasikati Kuchavhiringidza Nekurara Kwako Kwehusiku

Chokwadi: Kana yakatarwa nguva, haifanire! Muchokwadi, pane kutsvagurudza kwakakura kunoratidza kuti nappers vakavandudza ndangariro, kusvinura, uye kuita mushure mechinguva chidiki. Ita shuwa kuti hausi kurara padhuze nenguva yekurara, uye wozvicheka kusvika maminetsi makumi matatu kana zvishoma, zvikasadaro unoisa panjodzi yekukwira mukurara zvakadzika uye kunzwa groggier paunomuka.

Izwi renyevero kune vanhu vane chinetso chekurara: Kana iwe uchitozviona zvakaoma kurara, kumuka kakawanda mukati mehusiku, kana kumuka nekukurumidza, zvimwe kuchenjera kusvetuka hope, anodaro Oexman.

Nhema: Kuita maekisesaizi manheru Kuchakuchengetedza

Chokwadi: Kwete hazvo. Kufunga uku kungangodaro kunobva muzvidzidzo zvevanhu vanoita kurovedza muviri zvakanyanya padyo nenguva yekurara kupfuura izvo vazhinji vedu zvatinoita, anodaro Grandner. Kana iwe usina imwe nguva kupfuura husiku yekurova iyo yekurovedza muviri, usasvetuke iko kurovedza muviri, ingo ita shuwa kuti haina kunyanya kuomarara uye kuti unozvibvumira iwe nguva yakakwana yekutonhora usati wasvetuka mumubhedha, anodaro Grandner.

Nekudaro, kana iwe uchinge uchinge uchinge uchinetseka kurara husiku, iko kuwedzera kune yako yepakati tembiricha yemuviri inokonzerwa nekurovedza muviri kunogona kuwedzera huni kumoto, anodaro Oexman. Vanhu vane dambudziko rekurara vanofanirwa kutarisa kurovedza muviri kanenge katatu kana mana maawa asati arara, anodaro.

Nhema: Zvakanaka kuti Pet Yako Agovane Mubhedha Wako

Chokwadi: Shamwari dzako dzine furry hadzisi akanakisa emubhedha shamwari. "Vamwe vanhu vanofunga kuti kuva nechipfuwo chavo mukamuri kunovabatsira kurara zvirinani," anodaro Decker, "asi kana Fido achigunun'una uye Fluffy ari kungofamba-famba pamubhedha sezvinoita katsi, zvinogona kukanganisa."

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