Sei uye Nei Coronavirus Pandemic Iri Kutumira Newe Kurara Kwako

Zvemukati

• Mhedzisiro yeCoronavirus Pakurara
• Iwe uri kunetseka kurara-uye kuramba wakarara.
• Uri kuwana zvimwe hope.
• Nzira Yokuita Kuti Kurara Kukoshese—Uye Nei Uchifanira Kukosheswa
• Ongororo ye

Kana isu tisiri pakati pehosha, kuwana zvakakwana kuzorora kurara husiku kwatova kunetsa. Sangano reNational Institutes of Health (NIH) rinoshuma kuti vanhu vanosvika mamiriyoni makumi mashanu kusvika makumi manomwe vekuAmerica vanotambura nekurara kana kumuka.

Asi ikozvino sezvo hupenyu hwedu hwasimudzirwa zvizere nedambudziko reCOVID-19, kurara kwedu kuri kutora kurova kwakanyanya (kurota kusanzwisisika, chero munhu?). Kunyangwe iko kushushikana kwekutapukirwa nehutachiona kana kushushikana kwekurasikirwa nebasa, pane zvikonzero zvakawanda zvaunogona kunge usiri kurara zvakanaka.

"Denda iri chiitiko chisati chamboitika muhupenyu hwedu," anodaro Alcibiades J. Rodriguez, MD, director weNYU Langone Sleep Center. "Munhu wose anopindura kushungurudzika nenzira yakasiyana. Vamwe vanhu vanobatwa nemusoro, vamwe vanodya, uye vamwe vanhu vanotanga kushaya hope, somuenzaniso."

Maitiro Ekurara, yakazvimirira yekurara nhau inoburitswa nenyanzvi dzehutano, nguva pfupi yadarika yakaburitsa coronavirus uye ongororo yehope, mavakabvunza vanhu vakuru vemu1,014 kuzadza bhuku remibvunzo nezve maitiro avo ekurara kubvira kutanga kwechirwere checoronavirus. Zvinoenderana nezvakabuda muongororo, 76.8 muzana yevatori vechikamu vakati chirwere chekoronavirus chakakanganisa kurara kwavo, uye 58 muzana yevakabvunzwa vakati vanorara kweinenge awa rimwe chete husiku hwoga hwoga kana zvichienzaniswa nekutanga kwekuputika uku.

Mhedzisiro yeCoronavirus Pakurara

Kushungurudzika kwakanyanya kwakanyanya nekuda kwekunetsekana kwehutano, mabasa emhuri, uye matambudziko emari, anodaro Fariha Abbasi-Feinberg, MD, director wezvekurara kuMillennium Physician Group muFort Myers, Florida, uye neurologist kuAmerican Academy yeSleep Medicine bhodhi revatungamiriri. "Chero kushungurudzika kunogona kukanganisa kugona kwako kurara kana kuramba wakarara, uye isu tiri pachokwadi chakanyanya-kushushikana," anodaro Dr. Abbasi-Feinberg. "Hazvishamise zvachose kuti vamwe vanhu vakagadzira nyaya dzekurara."

Muchokwadi, iyo COVID-19 denda yakave nekukosha kwakakura pakurara zvekuti vatsvagiri vari kutanga kudzidza mhedzisiro yayo. Melinda Jackson, Ph. pakurara uye kushaya hope. (Nyora pano kuti utore chikamu.)

"Isu tinofarira kuona zvinokanganisa magariro eCCIDID-19 uye kuzviparadzanisa nevamwe pakurara, kushushikana, uye manzwiro," anodaro Jackson. "Tiri kunyanya kufarira kunzwisisa mhedzisiro iyi nekuda kwekushanda kubva kumba uye shanduko yebasa nekuchengetedzeka kwemari. Tiri kutarisira kutarisa kuti denda reCCIDID-19 rinokanganisa sei kurara-muka uye kushanda kwepfungwa mumunhu, uye kuti pane zvimwe zvinhu, zvakaita sekuverengwa kwenguva, kushinga, hunhu, uye kusurukirwa, izvo zvinogona kunge zvichidzivirira pakurara, kana kuti zvichitokanganisa, "anodaro.

Jackson anoti mhedzisiro yekutanga inoratidza kuti vangangoita makumi matanhatu neshanu muzana evapinduri vanotaura nezvematambudziko epakati nepakati pamusoro pemamiriro avo emari. “Zvinoitawo sekuti avo vanga vatova nedambudziko reutano hwepfungwa vagara vari kunetseka nehope izvozvi, saka ava ndivo vanhu vatinofanira kunangana navo kuti vapindire,” anodaro. (Zvakabatana: Izvo ER Doc Inoda Kuti Iwe Uzive Nezvekuenda kuchipatara cheCoronavirus RN)

Haisi kungozvidya moyo nekushushikana kwakatenderedza iyo coronavirus iyo inogona kunge ichikuchengeta iwe husiku. Denda iri rakamanikidza vanhu vekuAmerica - uye mamirioni pasi rese - kuti vazviparadzanise, izvo zvinokanganisa zvakanyanya kurara kwako. Rutsigiro rwemagariro ndeechisikigo zeitgeber (a circadian rhythm regulator), asi kuvharirwa kunotichengeta kure nemhuri yedu neshamwari. "Kurara kwedu circadian rhythm kunonyanya kuenderana nechiedza chezuva, asiwo kune chokuita nekudyidzana kwevanhu uye nguva yekudya-saka kukanganisa izvi kuchakanganisa kurara," anodaro Dr. Rodriguez.

Kunyange zvazvo pasina hukama hwakananga pakati pekubatana kwevanhu uye circadian rhythms, Dr. Abbasi-Feinberg anotaura kuti kune mamwe mawachi ehupenyu mumuviri, zvakadai sekudya kwekudya, kurovedza muviri, uye kutora mishonga, inobata circadian rhythm yako. "Paunenge uchishamwaridzana, ndipo paunowanzodya uye kunwa (funga nezvekutora kudya kwemasikati nevaunoshanda navo kana kuenda kunodya neshamwari), asi kana iwe uri wega kumba, unenge uchidya nekunwa. pese paunonzwa kuda, izvo zvinogona kukanganisa yako circadian rhythm," anodaro. (Ona: Ndeapi maPsychological Impact Ekusabatana Kwemagariro?)

Zvakare, kusapedza nguva yakawandisa kunze zvinoreva kuti unogona kunge usiri kuwana kuwanda kwakawanda kujekesa kuronga kwako kurara-kumuka kutenderera. "Kana usiri kuwana huwandu hwakaenzana hwekuvhenekwa kwechiedza panguva chaiyo yezuva, kunyanya mwenje wemangwanani, saka izvi zvinogona kukanganisa kuseta zvakare kwemukati wewachi yako yemukati," anodaro Jackson.

Izvo zvakati, heano dzimwe dzenzira dzinozivikanwa idzo coronavirus denda inogona kunge iri kuvhiringidza nehope dzako- kana zvirinani kana zvakanyanya.

Iwe uri kunetseka kurara-uye kuramba wakarara.

Kana iwe uchikanda uye kutendeuka zvakanyanya pamubhedha, hausi wega. Ongororo yekurara yemitemo yakaratidza kuti kune makumi mana kubva muzana yevatori vechikamu, kushushikana kwakatenderedza chirwere checoronavirus ndiyo yepamusoro yekurwadziwa pakarara. "Kushaya hope chirwere chisingaperi chatinogona kudzora asi kwete kurapwa zvachose," anodaro Dr. Rodriguez. "Mamiriro ezvinhu aya anogona kumutsa kushungurudzika, izvo pachazvo zvakanyatsoenderana nekushaya hope. Kunyange vanhu vane mutsva wekushushikana vanogona kuve nekuratidzwa kwekushaya hope." (Heano matipi mashoma ekurara zvirinani nekushushikana.)

Iwe unogona zvakare kunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchida. Zvakajairika kumuka pakati pehusiku (munhu wese anomuka kamwe kana kaviri manheru ega ega kwemasekonzi mashoma) nekuti unotenderera mumatanho mana ekurara pamaminetsi makumi mapfumbamwe kusvika ku120 ega ega. Matanho maviri ekutanga (NREM1 neNREM2) ndipo paunonyatsorara uye uchigona kupeputswa nekupisa kuri mukamuri mako, semuenzaniso, asi unofanirwa kudzokera kunorara. Inova nyaya kana iwe usingakwanise kubatwa nehope. "Kupinda muREM uye kubuda muREM ndiko kwaungave uine kumutswa, asi vanhu vazhinji havayeuke kumutswa uku," anodaro Dr. Abbasi-Feinberg. “Chero uchinzwa zvakanaka mangwana, kumuka uku harisi dambudziko chairo,” anodaro.

Kana iwe usingakwanisi kudzokera kunorara, zvino inoda kugadziriswa nachiremba wako. Chii chinogona kubatsira kudzikisira kumutswa kubva kune coronavirus kunetsekana ndeyekugadzika yekuzorora nguva yekurara isingabatanidzi kuona nhau kana kupururudza kuburikidza nefoni yako. Kugara up-to-date pane COVID-19 nhau dzakakosha, asi Dr. Abbasi-Feinberg vanokurudzira kuisa parutivi nguva yekubvisa. "Edza kudzivisa zvemagetsi kwemaminetsi makumi mapfumbamwe ekupedzisira usati warara uye bvisa zviziviso pamidziyo yako," anodaro. Zvidzidzo zvinoratidza kuti mwenje webhuruu unoburitswa kubva kumafoni, maTV, uye makomputa zvinokanganisa kurara (uye ganda rako, FWIW). "Ndinokurudzira kuona nhau kamwe chete kana kaviri pazuva - mangwanani uye nemambakwedza - uye dzivisa nhau dzousiku," anodaro Dr. Rodriguez. "Izvi zvichabatsira kugadzirira kurara." (Yakabatana: Aya Mafungidziro eMukurumbira uye Nhau dzeNguva yekurara Dzinokuregedza Kuti Ugorara Pasina Nguva)

Uri kuwana zvimwe hope.

Nepo kurara kushoma kuchiratidzika kunge kwakajairika panguva yedenda, vamwe vanhu vari kubata mamwe zzzs. Jackson anoti mhedzisiro kubva kuMonash University yekurara ongororo inoratidza kuti vamwe vanhu vari kutaura zviri nani kurara nedenda. "Kune vamwe vari kunakidzwa nenyaya yekuti havafanirwe kumuka panguva yakatarwa zuva rega rega uye vari kurara zvakanyanya," anodaro Jackson. “Kutaura zvazviri, vamwe vanhu vane kushaya hope kana kuti vanononoka kurara vari kurara zviri nani, iye zvino zvava kuvamanikidza kuti vamukire kuchikoro kana kubasa,” anotsanangura kudaro Jackson. (Kunonoka kurara chikamu kusagadzikana ndeye circadian mutsere kurara kusagadzikana uko kwako kurara maitiro kunononoka maawa maviri kana kupfuura kubva kune yakajairwa yekurara maitiro, zvichikonzera kuti iwe uende kunorara gare gare uye kumuka gare gare, sekureva kweMayo Clinic.)

Dr. Abbasi-Feinberg vanoti vamwe vevarwere vake vari kuwana yakawanda yekurara nekuti havachafanirwa kumhanyisa kumuka mangwanani uye kuenda kuhofisi. "Munguva zhinji dzekushanya kwandaiita pa telehealth, varwere vari kundiudza kuti vari kuwana imwe awa kana maviri, uye vanobvuma kunzwa kuzorodzwa uye kusvinudzwa," anodaro.

Heino dambudziko, hazvo: Kana iwe ukasangwarira nezvekumisikidza zviito, zvinogona kupinduka kuita nyaya paunodzokera kune yako yenguva dzose chirongwa, anodaro Dr. Rodriguez. Vamwe vanhu vanogona kunge vachigara kumusoro gare gare vachiziva kuti vanogona kurara mune zvimwe, asi zvinongoita kuti dzokere mutsika inoenderana kuoma. “Edza kuchengeta nguva dzako dzokurara senguva dzose sezvazvaigona, uchiziva zvakanga zvisipo,” anodaro Dr. Rodriguez. "Iwe unofanirwa kuedza kunamatira kune yakajairwa yekurara huwandu, inova maawa manomwe kusvika mapfumbamwe usiku. Nemaawa manomwe, vazhinji vevanhu vanogona kushanda pa90-95 muzana yesimba redu," anodaro.

Dr. Abbasi-Feinberg vanokurudzirawo kunamatira kuchirongwa chenguva dzose chehope kuti muviri wako urambe uchishanda zvakanyanya. "Isu tese tine yemukati wachi yekuzvarwa uye masystem edu anoshanda zvakanyanya kana tikaramba tichienderana neyedu circadian mutinhimira. Ino inguva yakanaka yekushanda pane ako ekurara maitiro uye kumisikidza maitiro ezveramangwana," anodaro. Panyaya yekutora hope, Dr. Abbasi-Feinberg vanoti zvakanaka kurara chero bedzi zvisingakutadzise kurara husiku. Vanofanirawo kuva mapfupi-maminetsi makumi maviri kumusoro.

Kune rumwe rutivi, kana uri kuwana hutano hwakakwana hwekurara usiku asi uchiri kunzwa wakaneta zvikuru zuva rinotevera, Dr. Abbasi-Feinberg anoti inogona kunge iri mureza mutsvuku wehutano hwekurara kana hutano hwehutano, sehutano hwehutano. "Kana mumwe munhu aine mukana wekurara uye vari kuwana zvakakwana nezvazvo, vanofanirwa kunzwa kuzorodzwa," anotsanangura kudaro. "Kana vasina, ndipo pane chimwe chinhu chiri kuitika. Kune mamwe mazuva apo iwe ungangonzwa uchineta zvishoma mushure mekuzorora kwakanaka kwehusiku, asi kana iwe uchiramba uchinzwa kuneta zvakanyanya, saka zvinoda kuongororwa." Zvinokwanisika kuti inogona kunge iri nyaya yekutadza kufema kwehope, inova chimwe chezvikonzero zvikuru zvekurara uye kuneta. Iye zvakare anoona kuti panguva ino yekushushikana kwakanyanya, kune akawanda mwero yekushungurudzika, uye vamwe vanhu vane kushushikana vanogona kunzwa kuneta zvakanyanya.

Nzira Yokuita Kuti Kurara Kukoshese—Uye Nei Uchifanira Kukosheswa

Kunyangwe uchinetseka kubata maziso akavhara-vhara kana kuti kwete, chinhu chakanakisa chaungaita kuti urare panguva yedenda iri kutevedzera muitiro unobvumidza iwe kuwana maawa manomwe kusvika mapfumbamwe emhando yekurara nguva. Uye heino chikonzero iwe uchifanira: "Ongororo dzinoverengeka dzakaratidza kubatsirwa kwekurara kwakanaka kwehusiku kwemajoni emuviri. Mamwe ma cytokines akabatanidzwa neNREM, aka isingakurumidze kufamba kwemaziso kurara," anodaro Dr. Rodriguez. "Cytokines zvinhu zvinogadzirisa immune immune uye zvinogona kukanganiswa nekutadza kurara," anotsanangura kudaro. Pakati pechikamu chechitatu chekurara kweNREM, inozivikanwawo sekurara-kunonoka kurara, tsvagiridzo inoratidza kuti mahormone ekukura, seprolactin-iyo inobatsira nekuzvidzivirira - inosunungurwa uye mwero wekortisol wakadzikira, ichigadzira nharaunda yakanaka yemasero ekudzivirira hutachiona kurwisa hutachiona , anodaro Dr. Abbasi-Feinberg. Iyi nhanho yekurara iri zvakare apo muviri wako unopinda mune inodzoreredza mamiriro kupora uye kugadzirisa. (Uye izvo zvinosanganisira kugadzirisa mhasuru mushure mekudzidzira kwakasimba.)

Uyezve, ma cytokines anogadzirwa uye anoburitswa panguva yekurara, saka kana ukasakotsira zvakakwana, muviri wako unoburitsa mashoma ma cytokines, ayo anogona kukuisa panjodzi yezvirwere, maererano neNational Sleep Foundation. Ichi ndicho chikonzero iwe unowanzo bata yakawanda dzihwa uye unowana nguva yakareba yekurwara kana iwe uchinge warara-wakanyimwa. "Isu tese tine ruzivo rwekunzwa hope patinenge tichirwara," anodaro Dr. Abbasi-Feinberg. "Sei zvakadaro? Zvinoitika kuti patinenge tichirwisana nehutachiona, kurara kungava nzira yezvakasikwa yekubvumira muviri wedu kuti ubatsire kurwisa utachiona."

Kurara kwakakoshawo pakuvandudza manzwiro ako uye kudzivirira zvirwere zvepfungwa. Vanhu vane kushaya hope kazhinji vane mukana wekupererwa nekiriniki uye ka17 vanowanzove nekiriniki yekushushikana pane avo vanorara zvakajairika. (Zvakafanana: Maitiro eCognitive Behavioral Therapy "Yakaporesa" Kusarara Kwangu)

Pano, nyanzvi dzinogovana dzimwe nzira dzaunogona kutanga kunyevera zvirinani manheru ano.

Muka uende kunorara panguva imwe chete mazuva ese. Kugadzira yekurara-yekurara maitiro kuchakubatsira iwe kuchengetedza imwe pfungwa yeyakajairwa kana zvimwe zvinhu zvausingakwanise kudzora. Uyezve, kuenda kunorara uye kumuka panguva imwe chete mangwanani oga-oga nehusiku kuchakubatsira kunamatira kune yako circadian rhythm, iyo ichakubatsira iwe kuti uwedzere kugadzira mukati mezuva. . Paunomuka pamubhedha mangwanani, Dr. Rodriguez anokurudzira kufamba kunze kuti uwane chiedza chakawanda uye kusvina mune mamwe maitiro (vadzidzisi uye studios vari kupa matani ekushanda kwekusununguka ikozvino). Kufanana nekubatidza injini yemotokari, izvi zvichabatsira kuti muviri wako nepfungwa zvimutsiridzwe zvezuva.

Deredza doro uye caffeine. Usarega Zoom yako maawa anofara abve paruoko-mushure mezvose, tsvagiridzo inoratidza yakawandisa vino inogona kudzvinyirira iyo yekurara hormone melatonin. "Kunwa doro kunonoka usiku kunogona kukonzera kupatsanurwa kwehope uyezve kuneta zuva rinotevera. Iwe unozobhadhara nekurara masikati, uye inogadzira iyi denderedzwa rakaipa, "anodaro Dr. Rodriguez. Dzivisa kuwandisa tsika yako itsva yekofi yeDalgona nekusashandisa caffeine maawa matanhatu kusvika masere usati warara, anodaro Dr. Abbasi-Feinberg. Rangarira, caffeine haisi mukofi chete - iri muchokoreti, tii, uye pasoda, zvakare.

Usaite basa mumubhedha. Kushanda uchibva kumba kunogona kuve kwakaoma panguva ino yekuvharirwa, uye nepo zvichireva kuti ungangofanira kuita basa muimba yako yekurara, unofanirwa kudzivisa kuzviita uri pamubhedha. "Chengeta mubhedha wekurara uye kushamwaridzana chete," anodaro Dr. Abbasi-Feinberg. "Kunyange kana 'hofisi' iri muimba yako yekurara, gadzira nzvimbo yakasiyana. Tora mabreak nguva zhinji kuti umuke ufambe."

De-stress usati warara. Dr. Abbasi-Feinberg anotevera kutungamira kwekufungisisa kuburikidza nemaapps pafoni yake. “Kunyangwe ndichiwanzoti kudzivirira zvemagetsi nguva yekurara, kune nzira dzekugadzirira midziyo yako kuti ideredze kubuda kwemwenje kuitira kuti tishandise tekinoroji iyi kutibatsira kurara,” anodaro. Kuteerera mimhanzi inozorodza kana podcast kunogona kubatsira.

Zviitire mutsa. Haasi munhu wese anoda kubuda mudenda iri richangobva kugadzirwa. Zvakanaka kukumbundira chokwadi kuti inguva yakaoma ... kune wese munhu, kusanganisira iwe. Usaputirwe mune zvese zvitsva zvekuzvivaraidza, kubika mavhidhiyo, uye maekisesaizi ari kutumirwa neshamwari dzako pa Instagram. "Izvi zvakanaka kwavari, asi zvinotowedzera kunetseka kune avo vari kunetseka," anodaro Dr. Abbasi-Feinberg. "Hatifanirwe kubuda mudenda iri 'zviri nani kupfuura kare.' Ngatibudei tiine hutano sezvatinokwanisa uye izvo zvinosanganisira hutano hwemuviri nepfungwa."

Ramba wakabatana. Kungoita nekuti iwe uri kugara kure, hazvireve kuti iwe unofanirwa kudzivirira kutaurirana kwese nemhuri uye neshamwari. Joinha Zoom Workout kirasi uye tarisa mukati nguva dzose nevadiwa. Kuiswa wega kunogona kuita hutano hwako uye hukama hwakanaka. Kudyidzana kwevanhu kunosimudzira mweya wako, uyezve, kubatsira nekurara. "Kune mwenje kumagumo kweteneru, saka isu tinongofanirwa kuyedza kubvisa zvakanaka kubva pazuva rega rega uye titarise pane zvatingaite muno nepano," anodaro Jackson.

Ongororo ye