Kuwana zvakakwana REM Kurara Kunokosha Chaizvo?

Zvemukati

• Chii chinonzi REM Kurara?
• Ndezvipi Zvakanakira Kurara kweREM?
• Ungaita Sei Kuti Uwedzere Kuwedzera Kurara?
• Ongororo ye

Chinhu chinonyanya kukosha chaunogona kuitira muviri wako - kumusoro uko nekushanda kunze uye kudya zvakanaka-kurara zvakakwana. Zvakanakira kurara zvakawandisa semakwai maAmerican mazhinji anononoka kuverenga kuverenga: Inovandudza ndangariro yako, inodzivirira kuzvimba, inobatsira kuonda, inoita kuti iwe ugone kunamatira kune ako ekurovedza zvirongwa, uye kunyange zvinokubatsira iwe kurarama kwenguva refu.

Asi hazvisi zvekungowana maawa manomwe kana anopfuura ekurara akakurudzirwa neAmerican Academy yeSleep Medicine (iyo chetatu chevaAmerican isiri wachi, BTW). Ndezvekuwana mhando kurara-uye izvo zvinoreva kupedza yakakwana yemaawa ako ekurara mukukurumidza-ziso-kufamba (REM) kurara, chikamu kana kurota kuchiitika. Hezvino izvo zvaunoda kuziva nezve kutenderera kwako kwekurara, mabhenefiti ekurara kweREM, uye kuti iwe unogona sei kubhengi zvakawanda panguva inotevera iwe uri pamubhedha.

Chii chinonzi REM Kurara?

REM nderimwe rematanho mana ekurara, anotsanangura W. Chris Winter, MD, munyori we Iyo Kurara Kugadzirisa: Sei Kurara Kwako Kuputsika uye Magadzirirwo Azvo. "Kune N1, chikamu chenguva pfupi chehope kwaunoenda uchibva pakumuka kuenda kurara; N2, kana izvo zvatinoona sehope dzakareruka; N3, kana kurara zvakadzama; uyezve REM rara," anodaro.

REM inowana zita rayo kubva pakukurumidza kufamba kwemaziso kunoitika mukati mayo. Masayendisiti Eugene Aserinsky, Nathaniel Kleitman, naWilliam C. Dement ndivo vakatanga kuona kurara kweREM mukutanga kwema1950, anodaro Dr. Winter. Uye zvainyanya kufadza nekuti ivo vakaonawo kuti pakanga pasina kana kufamba kubva kune vamwe muviri panguva iyoyo yekurara. "Kubva pakuona kwemuviri, zvinoita sekunge uropi hwako hwakamuka asi muviri wako wakaoma mitezo - pamwe kuti utadze kuita zviroto zvako," anodaro Conor Heneghan, Ph.D., anotungamira wezvekutsvagisa kwekurara kuFitbit.

Pakati pekutanga kwehusiku, iwe unozowana nguva yakareba yehope dzakadzama-apo muviri wako unogadzirisa nekumisazve nyama, inovaka mapfupa uye mhasuru uye inosimbisa immune system - anodaro Heneghan. Vanhu vazhinji vanowanzoona kutenderera kwavo kwekutanga kwekurara kweREM maminitsi makumi mapfumbamwe mushure mekurara. "Pakutanga, unowana kuputika kupfupika kweREM, uye sezvo husiku hunofambira uye muviri uchigutsa kuda kwayo kwekurara zvakadzama, unotora nguva refu yeREM yekurara," anodaro.

Mukufamba kwehusiku, iwe unowanzo pedza makumi maviri kusvika makumi maviri neshanu muzana yenguva yako yekurara muREM, uye iwe unogona kunge uchipfuura nemana kana mashanu ekurara kutenderera kana iwe uchirara zvakakwana. (Inoenderana: 5 Hutano Kubatsirwa Kwaunowana Kubva Mukurara Wakashama)

Ndezvipi Zvakanakira Kurara kweREM?

Masayendisiti achiri kuongorora kukosha kweREM, uye hazvinyatso kujeka zviri kuitika muhuropi hwedu panguva iyoyo, anodaro Dr. Winter. Kukurumidza kufambisa kwemaziso kunomiririra kurara kweREM kunogona kuitika apo uropi hwedu hunotenderera kuburikidza nemifananidzo mitsva yepfungwa, iyo, maererano neongororo yakabudiswa mujenari. Zvisikwa Zvekutaurirana, inogona kuva chikamu chekugadzirisa ndangariro itsva. Vatsvagiri vakawanawo REM kuve yakabatana nekudzidza ruzivo rutsva uye kuchengetedza yakakosha neural nzira.

"Panguva yekurara, uropi hwako hwakafanana nekudzokorora zvimwe zvinhu zvawakasangana nazvo uye kuedza kufunga kana zvichifanira kuisa chiitiko ichocho mundangariro yako yenguva pfupi kana yenguva refu-kana kungokanganwa nezvazvo," anodaro Dr. Winter. . "Kusiyana nekurara kwakadzika, uko kune hanya chaizvo nekuzorora uye kupora, kurara kweREM kune zvakawanda zvine chekuita nekufungisisa, kutarisa, kusimbisa ndangariro, uye kuona kurwadziwa."

Zvidzidzo zvakaratidza kuti kushaikwa kwekurara kweREM kunogona kukanganisa ndangariro yako, kukanganisa nemanzwiro ako, kukanganisa kugona kwako kwekuziva, uye screw nekuvandudzwa kwesero. Zviripachena, izvo zvinogona kukanganisa zuva rako rekushanda, asi zvinogona zvakare kukwidziridza kuita kwako kwemitambo, zvichiita kuti zviome kuita zviitwa zvakaomesesa, Dr. Winter anodaro. Pasina kutaura, kana mafungiro ako ari muchimbuzi, izvo zvinogona kuisa chakakomba damper pane yako yekurovedza kukurudzira.

Kuona kurwadziwa kwakabatanidzwawo nekurara kweREM. "Fungidzira vanhu vaviri vane [yakafanana] kukuvara kwemabvi, asi munhu mumwe ari kuwana kurara kwakanaka kweREM uye mumwe wacho haasi," anodaro Dr. Winter. "Munhu asiri kurara zvakanaka anozoona kuti kurwadziwa kunge kwakanyanya. Kune chekuita nemaitiro edu ehuropi maseru." (Related: Is Muscle Pain Chiratidzo Chakanaka kana Chakaipa?)

Ungaita Sei Kuti Uwedzere Kuwedzera Kurara?

Chinhu chekutanga chaungaite: Tora zvimwe zvachose hope. Wepakati American anorara 6.8 maawa husiku, sekureva kweGallup yekuongorora-uye makumi mana muzana vanogadzira isingasviki maawa matanhatu. "Kana iwe uchingove nechina-, shanu-, kana matanhatu-awa yenguva yehwindo yekurara, nekungoita physiology yechisikigo iwe unowana yakakwira muzana yekurara zvakadzama uye yakaderera muzana yekurara kweREM," anodaro Heneghan.

Asi tsika dzako dzekurara dzakakoshawo. "Vanhu vanoenda kunorara zvakanyanya zvisina kujairika vanowanzo rara zvishoma kupfuura avhareji, uye zvakare vane tsika yekuona shoma yeREM [kutenderera] pane avo vanogara vakajairana [ne] hutsanana hwekurara," anodaro Heneghan. (Ndokusaka kurara maHTML kazhinji achiyambira pamusoro pekuyedza "kutsiva akarara hope" pakupera kwevhiki.)

Mune chidzidzo cha2017 uchishandisa data kubva pamusoro pemamirioni matanhatu eFitbit trackers, vaongorori vakaona kuti kana kurara kwenguva refu kunogona kutungamira mukuwedzera kudzika uye kurara kweREM, kurara maawa manomwe kusvika masere kunokupa yakakwira kwazvo nguva yenguva muzvikamu izvi. (Iyo Fitbit inoteedzera kurova kwemoyo wako, iyo inowanzo shinya panguva yeREM sezvo muviri wako uchinyatsopindura kumamiriro ezvinhu mupfungwa dzako, anodaro Heneghan.) Kumuka nguva yapfuura kupfuura zvakajairwa kwakaratidzwawo kukanganisa chikamu cheREM kurara kwaunowana.

Chekupedzisira, usashandise girazi rewaini kana madoro maviri setsvimbo yekudonha (kana kugara) wakarara. "Doro rinodzvinyirira zvakanyanya kurara kweREM," anodaro Dr. Winter. "Mimwe mishonga inogona kuidzvinyirira, zvakare, semimwe mishonga yakajairika yatinoshandisa kushushikana. (Zvinoenderana: Waizviziva Here Kune 4 Akasiyana Mhando dzekushungurudzika?) Saka taura nachiremba wako nezve chero zvirevo zvauri kutora kana iwe ' ndine hanya nehope dzako. "

Chinhu chakanakisa chaungaite? Gara pane purogiramu, uye tora nguva yeaya manomwe kusvika masere maawa kuti uropi hwako hwugone kupfuura nemumatanho ese akakodzera ekurara. Kwete chete iwe unonakidzwa nekurara kuri nani kwehusiku, asi zvinobatsira kuti mazuva ako afambe zvakanaka zvakare.

Ongororo ye