Unogona Here Kunyatsobata Pakurara?

Zvemukati

• Kutanga, Chii Chiri Chikwereti Chekurara, Chaizvoizvo?
• Saka, Iwe Unogona Kubata Pamusoro Pakurara Here?
• Iyo Yakanakisa Nzira Yekubata Pakurara
• Ongororo ye

Chokwadi, iwe unoziva kukosha kwekuzorora kwakanaka kwehusiku (kusimbisa immune system, mamiriro ari nani, ndangariro dzakavandudzwa, rondedzero inoenderera). Asi kunyatso rova ​​akakurudzirwa manomwe kusvika kune mapfumbamwe maawa anowanzoita senge kurota kwepombi, kunyanya kana uchibheja Bridgeton mumaawa ehusiku am anonzwa zvakanaka kwazvo. Uye iwe uchiona wachi ichipfuura iyo inofanira kunge iri nguva yako yekurara, unofunga iwe pachako, ’Eh, ndinongovata late paweekend ndozviitira ipapo. "

Nehurombo, zvisinei, kugadzira kurara kwakarasika - kana izvo zvinonzi nenyanzvi se "chikwereti chehope" - hazvisi nyore. Saka, mubvunzo wese ari kushamisika: Unogona here kubata hope? Mberi, mhinduro, zvinoenderana nenyanzvi uye nekutsvaga.

Kutanga, Chii Chiri Chikwereti Chekurara, Chaizvoizvo?

Meredith Broderick, M.D. Kunyangwe hazvo chikonzero chakanyanyisa kunonoka husiku hweNetflix kana mamiriro akaita sekushushikana kwekurara, chikwereti chehope mutsauko pakati pehuwandu hwekurara munhu anoda uye huwandu hwavanowana chaizvo. Semuenzaniso, kana muviri wako uchida maawa masere ekurara manheru ega ega kuti unzwe uye ushande zvakanakisa, asi uchingowana matanhatu chete, waunganidza maawa maviri echikwereti chehope, sekureva kweSleep Foundation. (Yakabatana: Unofanirwa kunge Uri Kurara Nemasokisi Ako Paari?)

Nehusiku hwega hwega hwekuvhara ziso, chikwereti chako chekurara chinoungana, kuratidza huwandu hwemaawa ese ekurara awasina. Uye kuwedzera kwechikwereti chaunowedzera, iwe unowedzera mukana wekusangana nemhedzisiro yakaipa, yakadai sekushaikwa kwekurara uye mhedzisiro yepfungwa neyemuviri inogona kuuya nazvo (kubva pakunyanya kusungirira, kufunganya, uye kuora mwoyo kunowedzera njodzi yechirwere cheshuga nemoyo. chirwere).

Mushure mokuregeredza husiku pakati pemashizha (aka acute kunyimwa kwekurara), zvinokwanisika kubhadhara zvishoma nezvishoma chikwereti chekurara nekuwana imwe awa kana maviri yeziso rakavharwa kwehunotevera humwe kana huviri usiku. Asi kurara kusingagumi (kunotsanangurwa sekuwana mashoma pane akakurudzirwa mashoma emaawa manomwe ekurara husiku husiku pane imwe nguva yakareba) zvakaoma kugadzirisa.

Saka, Iwe Unogona Kubata Pamusoro Pakurara Here?

"Munguva pfupi, hongu," anodaro Dr. Broderick. "Mukufamba kwenguva, zvinoenderana, uye hazviwanzo kugona kupora zvizere."

Zvichireva, iwe unogona nehunyanzvi kubhadhara chikwereti chekurara munguva pfupi yapfuura, asi kana wanga uchikundikana pane shuteye kwemwedzi mishoma kana kunyangwe gore, hausi kuzokwanisa kubata pane ese akarasika zzz's. Saka, hongu, kurara neMugovera mangwanani mushure mehusiku husina kugadzikana musi weChina kana Chishanu inogona kunge iri nzira inoshanda yekubata kurara nguva pfupi yapfuura. Uye zvakafananawo pakupera kwevhiki kupera: kukurumidza 10- kusvika-makumi matatu-maminetsi ekuzorora anogona kuzorodza nepo kureba, kwemaawa-kureba kurara kunogona kubatsira zvakanyanya mukuwanazve kurasika kwakarasika. Musoro wakasimuka, zvakadaro: Iyo yakareba iyo yekurara, iwe ungangoita iwe unomuka uchinzwa groggy, maererano neSleep.org. (Yakabatana: Iyi Ndiyo Nhepfenyuro Yakanyanya Kukosha Yekurara Kwakanaka)

Usati washandisa izvi sechikonzero chekurara patafura yako kana kurara Mugovera kure, zvakakosha kuti uzive kuti mashoma maestest siestas paunenge wakapfupika pakurara anogona kungopa pfungwa yekunyepa yekudzoreredza. Chokwadi, unogona kunzwa zviri nani pakumuka, asi kuunganidza kurasikirwa kwekurara kana chikwereti kunotora nguva yakareba kuti ubhadhare. Kutsvagurudza kunoratidza kuti zvinogona kutora kusvika kumazuva mana (!!) kupora kubva paawa imwe chete yekurara kwakarasika.

Uye izvo zvakati, enderera nokungwarira paunenge uchiedza kutsiva kurara kwakarasika. "Kubata pakupera kwevhiki ipfumo rinocheka nekwose," anodaro Dr. Broderick. "Inogona kubatsira kuzadza chikwereti chehope, asi kana munhu ari kubata nekurara munguva inotevera, saka varikugadzirawo dambudziko rechipiri rinonzi 'social jetlag.' Tinoridaidza kuti social jetlag nekuti rakafanana nejet lag panochinjirwa mutinhimira wecircadian rhythm [mukati memuviri wako unodzora kumuka kwako].Izvi zvinoderedza kunaka kwekurara, saka mhinduro yakanakisisa ndeyokuwana zvakakodzera. kuwanda kwekurara manheru ega ega. "

Iyo Yakanakisa Nzira Yekubata Pakurara

Ehezve, kutema huwandu hwakakurudzirwa husiku hwega hwega kuri nyore kutaura pane kuzviita, ndosaka Dr. Broderick achikurudzira kuumba inoshanda yekurara-wake purogiramu yekunyatso kubata hope mushure mekuunganidza chidimbu chechikwereti chehope. "Nhanho yakakosha yekutanga kugadzira yakarongeka yekurara-wake purogiramu [maitiro anosarudza kuti inguvai yekurara uye kana yave nguva yekumuka] ndeyekubuda pamubhedha panguva imwechete mazuva ese," anodaro. "Kana iwe ukarangwa pamusoro pazvo, Amai Nature vanoita kuti mamwe matanho awire munzvimbo."

Dudziro: nekutevera yakajairwa yekurara-yekumuka purogiramu, urikubatsira kudzidzisa (kana, mune chikwereti chehope, kudzidzisazve) muviri wako nehuropi kutevedzera magariro uye zvakatipoteredza (kureva zuva) uyezve, zvibodzwa zvakakosha huwandu hwekurara husiku hwega hwega kubatsira kubhadhara chero chazvino chikwereti chehope uye kudzivirira kuunganidza zvakawanda mune ramangwana. Uye saka (netariro) kubvisa iyo nyaya yechikwereti chehope uye kubata pamusoro pekurara zvachose.

Hedzino dzimwe nzira dzekubatsira kuwedzera shuteye yako yehusiku uye, zvakare, kubatsira kudzosa muviri wako kune yekutanga mushure mekutora chikwereti chekurara.

Gadzira inozorodza vibe. Kugadzira nzvimbo inodzikama yekurara inoenderana nekurara uye kuramba wakarara chinhu chakakosha chehutsanana hwekurara, izvo zvinogona kugonesa zororo remanheru manheru nehusiku. Hezvinoi: Chengeta tembiricha yatonhorera, kuderedza ruzha uye chiedza (izvi zvinosanganisira chiedza cheblue kubva kumidziyo!), uye ita chimwe chinhu chinodzikamisa chakadai sekugeza, kuverenga bhuku, kana kufungisisa kuti uzorore nguva isati yasvika. (Inoenderana: Iyi Yenguva Yekurara Inoshandisa Yoga Kurara Kuti Unogona Kuve Nehusiku Hwakazorora)

Rangarira kutamisa muviri wako pane reg. Kushanda kunze kwakanakira muviri wako nepfungwa - uye kunogona zvakare kukubatsira kuti uwane kurara kwakanaka. Muchokwadi, tsvagiridzo yakaratidza kuti kuita zvemuviri kunogona kuita senge kunyorerwa mishonga yekurara, maererano neCleveland Clinic. Kwete chete iyo inokunetesa iwe, asi kurovedza muviri kunogona zvakare kugadzirisa kushushikana uye kushushikana - zvinhu zviviri zvinowanzo kanganisa nyonganiso. Ingova nechokwadi chekuchengetedza yakakwira-yakasimba kurovedza kwekuseni kana kutanga kwemasikati uye sarudza iyo yoga, kufamba, kana kuchovha bhasikoro kana iwe uri wekurovedza muviri manheru, sekudzidzira zvakanyanya masikati kunogona kukanganisa kugona kwako kurara, anodaro hope chiremba wezvepfungwa Michelle Drerup, PsyD. Drerup anorayirawo kusanwa caffeine mushure mekudya kwemasikati, kudya kudya kwemanheru kwakanyanya, uye kusvika kudoro usati warara. (Zvakabatana: Kurara uye Kurovedza Kubatanidza Kunogona Kuchinja Hupenyu Hwako uye Mashandiro Ako)

Taura neako doc. Kana iwe uchiri kunetseka nekuwana yakakwana shuteye husiku uye kuwedzera chikwereti chekurara, iva nechokwadi chekubvunza chiremba wako. Chiremba wako kana chiremba wezvekurara anogona kubatsira kuona kuti chii chiri kukonzera kurara kwako uye mhinduro dzakanakisa dzekuwana zororo raunoda.

Ongororo ye