5 Mabhenefiti ehutano ekurara asina kupfeka

Zvemukati

• 1. Uchawana hope dzakadzama.
• 2. Iwe uchaderedza njodzi yako yekurohwa uye chirwere chemwoyo.
• 3. Kurara usina kupfeka kwaigona, duh, kuvandudza hupenyu hwako hwepabonde.
• 4. Inogona zvakare kudzikisa BP yako.
• 5. Kurara usina kupfeka kuri nani paganda rako.
• Ongororo ye

Tese zvedu tinoda kurara zvakanaka. Uye kunyangwe paine mazano asingaperi ekuti unganyatsoita sei izvozvo, zvinoitika panogona kuve nemhinduro imwe yakapusa: Kubvisa pasi.

"Kune zvikomborero zvakawanda pakurara usina kupfeka," anodaro Chris Brantner, mudzidzisi wesainzi yekurara saizi uye muvambi weinternet yekurara sosi SleepZoo. "[Kurara usina kupfeka] kunobatsira kugadzirisa tembiricha yemuviri wako ... kunotungamira kuhukama hukuru mufaro ...

Asi izvo zvinongova zvishoma zvezvakanaka zvekurara usina kupfeka. Pano, nyanzvi dzinotsanangura chikonzero nei uchifanira kufunga nezvekupa sutu yako yekuzvarwa kana yave nguva yekudonha.

1. Uchawana hope dzakadzama.

“Kune umboo hwakakura hwokuti kuderera kwetembiricha yomuviri kunobatsira pakurara hope huru,” anodaro Alex Dimitrio, M.D., nyanzvi yemishonga yehope uye nyanzvi yepfungwa. Nyaya iripo: Mushure mekutevera vanhu mazana manomwe nemazana manomwe nepfumbamwe pakati pa2002 na2011, ongororo yakaburitswa muna Kufambira Mberi kweSainzi akagumisa kuti kuwedzera kwekushisa kwehusiku kwakakonzera kurara kwakanyanya. Pamusoro peizvozvo, chidzidzo mu Kurara Mushonga Wongororo yakawana humbowo hwekuti tembiricha yakakwira inovhiringidza nemitinhimira yedu, zvichiita kuti zvive zvakaoma kurara uye stay akarara.

Nepo pave paine hwakawanda hwetekinoroji kufambira mberi kubatsira kudzikisa muviri wako temp-fancy kutonhora machira, akanyatsogadzirirwa mafeni, kunyangwe kutonhora mapiro-kurara wakashama ndiyo nzira inodhura-inoshanda yekukora kurara kwakanaka kwehusiku. Ibatanidza ne thermostat gadziriso-chidzidzo kubva La Presse Medicale inoti yakakwana tembiricha yemukamuri yehusiku hwakasimba hwekurara ndeye 65 degrees Fahrenheit kana iwe ukarara negumbeze; 86 madhigirii kana iwe ukatsvedza pamusoro pemashiti-uye iwe unonyanya mukana wekukora iwo akadzika maZ. (Zvakafanana: Ko Specialty Metiresi Inonyatso Kukubatsira Kurara Zvirinani?)

2. Iwe uchaderedza njodzi yako yekurohwa uye chirwere chemwoyo.

Munoziva tsumo iya yekuti, "Ndicharara kana ndafa?" Zvakanaka, zvinozoitika kuti kusawana mhando yakakwana yekuvhara-ziso kunogona kumhanyisa kurara kwako kusingaperi. Sehupenzi sezvazvinonzwika, kana kurara wakashama kunokubatsira kuti uzorore zviri nyore, zvinogona kutorwa semushonga wekudzivirira.

Heino chikonzero nei: Kana usiri kuwana kurara kwemhando yepamusoro, ongororo inoratidza kuti uri panjodzi yakanyanya yezvinetso zvehutano. Chidzidzo che2010 chakabudiswa muna Annals yeEpidemiology vakawana kuti vanhu vakawana maawa asingasviki matanhatu ekurara husiku vane njodzi huru yerudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo. Chidzidzo che2017 chakaburitswa mu European Zvinyorwa zveKudzivirira Cardiology yaibatanidzawo kushaya hope nesitiroko uye heart attack. Saka hongu, mabhenefiti ekurara usina kupfeka haangotenderi pamusoro pekunzwa kwekunakidzwa kwemashiti echando kupokana neyako tush-zvinogona zvakare kuvandudza hutano hwako hwenguva refu.

3. Kurara usina kupfeka kwaigona, duh, kuvandudza hupenyu hwako hwepabonde.

Zviri kusahadzika kuti mumwe wako angave nezvichemo zvakawanda kana iwe ukafunga kudonhedza trou, asi kana uchida humbowo, hezvino izvi: "Kurara usina kupfeka kunogona kutungamira kune yakakura pfungwa yekubatana kuburikidza nekuwedzera kweganda-kuganda kusangana," Brantner anodaro . Imhaka yekuti kusangana kweganda-ku-ganda kunokonzeresa kuburitswa kwehomoni yeoxytocin, iyo inowedzera manzwiro ekuvimba uye inogona kutungamirira mukumutswa. "Uye hongu, izvi zvinogona kukonzera bonde rakawanda zvakare," anodaro. (Yakabatana: Maitiro Ekuwana Kwakawanda Kunakidzwa Kunze Chero Zvepabonde Chinzvimbo)

4. Inogona zvakare kudzikisa BP yako.

Kana iwe wakambonzwa kunge kukwikwidzana nemumwe wako kwakaita kuti munyarare, hazvisi zvese mumusoro mako: Chidzidzo chakaburitswa mu Biological Psychology vakakurudzira kuti vakadzi vasati vapedza kuenda kumwedzi vane mwero weoxytocin wakawedzerwa nekusangana kwenyama nevadiwa vavo vaive nemoyo wakadzikama uye BP. Mune mamwe mazwi, kukanda mbatya kunobvumira kusangana kwakazara kwepanyama, zvichikonzera mhando yechirongwa chehukama hwehukama. (Zvakabatana: Izvo Zvinoshamisa Hutano Mabhenefiti eKubata)

5. Kurara usina kupfeka kuri nani paganda rako.

“Ganda ndiro nhengo huru yemuviri wako uye rinoda oxygen,” anodaro Octavia Cannon, D.O., purezidhendi weAmerican College of Osteopathic Obstetricians and Gynecologists. "Hapana nzira iri nani yekupa huwandu hwakanyanya hweokisijeni kumuviri wako pane kuenda commando." Uyezve, kurara usina kupfeka kunowedzera kuyerera kwemweya kunhengo yako yekubereka, iyo inonzi naBrantner inogona kubatsira kudzivirira mbiriso hutachiona. Win-kukunda, amiright? (Kana iwe ukaitika kuti uwane hutachiona hwembiriso, zvisinei, usadikitira-iyi ndiyo nzira yekuyedza imwe, uye zvekuita kana bvunzo iyoyo ikadzoka.)

Ongororo ye