13 Nyanzvi-Yakatenderwa Kurara Matipi

Zvemukati

• Wana Nguva Yekurara
• Chengeta Purogiramu Inowirirana
• Gadzira Tsika Yekurara
• Dim iyo Technology
• Mupfungwa Mhanya Nezuva Rako Usati Warara
• Tora Kurovedza muviri
• Buda Pamubhedha Pausingagone Kurara
• Tora Nap
• Kubata Mamwe maRays
• Kurukurai
• Dzivisa Doro uye Caffeine Kuswedera Pedyo Nekuvata
• Pfeka Zvakanaka
• Shandisa Mapepa Akaparadzana
• Ongororo ye

Chii chakavanzika kurara zvakakwana usiku? Dai zviri nyore kudaro.

Nepo isu tichiziva huwandu hwehutsanana hwehutsanana hunogona kuita kudonha-uye kugara-wakarara zvishoma zvishoma, kunyangwe iwe ukatevera mitemo yese, unogona kuzviwana uchinetseka kuverenga makwai.

Saka kuti tikubatsire kurara seprojekiti, takabvunza gumi nevatanhatu vevatinoda vekurara nyanzvi kuti vatiudze: Dai iwe ukangogona kugovana chidimbu chimwe chete chezano rekurara, chingave chii? Dzvanya kuburikidza neslideshow pazasi kuti uwane mhinduro dzavo. Ndedzipi dzinoshanda kwauri?

Wana Nguva Yekurara

"Zviri nyore kutaura kuti kuwana husiku hwakanaka hwekurara hakuna basa, kana kuiregedza kweawa imwe yeTV kana kubata basa. Asi kurara kwakafanana nekurovedza muviri kana kudya zvakanaka: Unofanira kukoshesa uye kuvaka. Kurara kunokosha, uye chimwe chezvinhu zvinonyanya kukosha zvaunogona kuita kuti uve noutano hwemuviri nepfungwa.

-Dr. Scott Kutscher, Mubatsiri Purofesa weKurara uye Neurology paVanderbilt University Medical Center

Chengeta Purogiramu Inowirirana

"Tevedzera zvakajairwa. Edza kusvika pamubhedha uye kumuka inguva imwechete nguva manheru ega ega."

-Dr. Susan Redline, MPH, Peter C. Farrell Purofesa weSleep Medicine paHarvard Medical School

"Kunyangwe iwe uine husiku hwakanakisa hwekurara kana husiku kwaunokanda nekutendeuka, kiyi yekubudirira kwenguva refu kwekurara, mumaonero angu, kuve nenguva inowirirana yekumuka mangwanani ega ega. Kana uchikwanisa kubatanidza iyo nguva yekumuka nechiedza "

-Dr. Christopher Winter, Medical Director weMartha Jefferson Hospital Kurara Mishonga Center

"Consistent schedule. Consistent schedule. Consistence schedule! Set your alarm clock kuti urare."

-Dr. Russell Sanna, Harvard Medical Chikoro Chikamu cheKurara Mushonga

Gadzira Tsika Yekurara

"Gadzira tsika inozorodza yenguva yekurara, sekugeza inodziya kana kuverenga magazini. Zvakakosha kuti usununguke usati wapinda mumabhedha."

-Dr. David Volpi, muvambi EOS Sleep Centers

Dim iyo Technology

"Dimisa mwenje kweawa imwe usati warara nguva yaunoda yekurara uye dzimawo zviono kweawa imwe usati warara. Chiedza, kusanganisira icho kubva kumacomputer, iPads, maTV uye nhare dzakangwara, ndicho chinokonzeresa zvakanyanya kune maurotransmitter edu kuchinjira kune 'pane' nzvimbo "Kana vanhu vane tsika yekushaya hope, vanogona kusimuka kwemaawa vakamirira kudzima kuti vadzime."

-Dr. Lisa Shives, muvambi weThe Linden Center yeKurara uye Kurema Management muChicago

Mupfungwa Mhanya Nezuva Rako Usati Warara

Kana iwe uchinetseka 'kudzima pfungwa dzako' nekukurumidza paunopinda mumubhedha, zvinogona kureva kuti hauna kuzvipa iwe nguva yakakwana yekugadzirisa nyaya dzezuva iri. Iwe unogona kunge wakaita mamwe mabasa epamba, wakararisa vana, wakatarisa TV-yaive nguva yakawanda yekunyarara, handiti? Zvakanaka, zvakawanda zvezviitiko izvi zvinovhiringidza pane kuzorora. Panzvimbo pekushanda mukati meaya mafungiro uye kunetseka, iwe wakachengeta pfungwa dzako dzakabatikana kuita chimwe chinhu. Saka, ikozvino iwe uri pamubhedha, pasina chimwe chinhu chekuisa pfungwa pazviri, pfungwa idzodzo dzinouya zvakare. Maitiro ari nani angave ekutora nguva manheru kuti ushande mukati mezuva, kugadzira zvinyorwa zvekuita mangwana uye kujekesa desktop yako yepamoyo yezvinhu zvese zvauchiri kufunga nezvazvo. Ipapo, pinda pamubhedha. "

-Michael A. Grandner, Ph.D., murairidzi wezvepfungwa pachirongwa cheBehavioral Sleep Medicine paYunivhesiti yePennsylvania.

Tora Kurovedza muviri

"Ita kurovedza muviri chero nguva yezuva. Kunyange kufamba kwemaminetsi gumi kusvika ku15 zuva rega rega kunogona kukubatsira kurara zviri nani."

-Dr. Russell Rosenberg, Sachigaro, National Sleep Foundation

Buda Pamubhedha Pausingagone Kurara

"Vanhu vazhinji vane matambudziko ekurara vanopedza nguva yakawandisa pamubhedha vachiedza kurara. Kana iwe uri kushandisa maawa masere pamubhedha uye uchingorara maawa matanhatu asina zororo, wadii kuwana maawa matanhatu ekurara zvakadzama pane maawa masere ekurara zvakapatsanuka? , asi ini ndinokurudzira vazhinji vevachashaya hope kuti vaende kunorara zvishoma (kana zvakawanda) gare gare. "

em>-Dr. Kelly Glazer Baron, mutevedzeri purofesa wezveurology uye director weiyo Behavioral Sleep Medicine Chirongwa kuNorthwestern University

"Kana iwe uri pamubhedha uchikanda nekutendeuka, usingakwanise kurara, simuka pamubhedha. Iwe unongoita kuti zvinhu zviwedzere nekurara ipapo. Usadzokere pamubhedha kusvikira iwe wafunga kuti unogona kurara."

Tora Nap

"Kurara kunogona kubatsira kudzima kupera simba kubva mukusawana zvakakwana kurara nguva yehusiku. Zvinogona kuwedzera kugona kwako nekusimudzira iwo iwo huwandu hwakaenzana hwekuvandudza ndangariro sehusiku hwakazara hwekurara. Zvinokubatsira kugadzirisa manzwiro ako kuti usangofunga zvirinani asi unonzwa zviri nani kana wamborara. Ndingakurudzira vanhu kuti vamborara kwemaminitsi mashanu kusvika ku30 kana kuti 60 kusvika 90 maminetsi kakawanda sezvinobvira. Nguva iyoyo ichakuzorodza pasina kukurega uchimuka uchinetseka.”

-Dr. Sara Mednick, munyori we Torai Nap

Kubata Mamwe maRays

"Iva nechokwadi chekuwana maminetsi gumi nemashanu echiedza chezuva mangwanani ega ega."

-Dr. Michael J. Breus, Ph.D., Clinical Psychologist; Bhodhi Certified Kurara Nyanzvi

Kurukurai

"Dai ndaigona kukupa zano diki diki, raizova 'kuteerera' kune wawakarara naye. Kana mumwe wako akaridza ngonono, akambomira kufema kana kukava makumbo ake panguva yekurara, muzivise nezvazvo! Vane dambudziko “Kungoteerera” kune mumwe nomumwe, munhu wose ane tariro yokurara zviri nani.

-Michael Decker, Ph.D., purofesa wevadzidzi paFrances Payne Bolton Chikoro cheNursing kuCase Western Reserve University uye mutauriri weAmerican Academy yeSleep Medicine

Dzivisa Doro uye Caffeine Kuswedera Pedyo Nekuvata

"Kunyange iwe uchifunga kuti vari kukubatsira kurara pakutanga, doro nemishonga inokotsira inogona kukanganisa kurara kwako kwehusiku hwose. "basa rinonetesa saka muviri wako unoona kuti inguva yekurara."

-Dr. Matthew Mingrone, chiremba anotungamira weEOS Sleep Centres muCalifornia

Pfeka Zvakanaka

"Funga mapyjama ekupukuta unyoro! Zvinounza mutsauko mukuru kune ani nani angangoita dikita husiku."

-James Maas, Ph.D., aimbova shamwari, purofesa uye sachigaro wepfungwa paCornell University

Shandisa Mapepa Akaparadzana

"Waridza mubhedha wako nemachira akasiyana uye magumbeze. Idiki shanduko ine mubairo mukuru. Izvi zvinoderedza copartner disturbance kubva mukufamba uye kusagadzikana nekuda kwetembiricha. Shandisa jira rimwe chete rakaiswa kutanga. Wogadzira pamusoro pemubhedha nemapatya "saizi mapuratifomu uye magumbeze kusangana nezvinodiwa nemunhu mumwe nemumwe. Kana uchinetseka kuti izvozvo zvichamira sei - hapana dambudziko - unogona kuzvivhara nemumwe munyaradzi paunenge uchipfekedza mubhedha mangwanani ega ega."

-Dr. Robert Oexman, director weSleep to Live Institute

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Ongororo ye