Kuita Maekisesaizi Ndiko Here Kukurara Zvirinani?

Zvemukati

• Ongororo ye

Kuneta. Kurova. Kupera. Kushanda zvakaoma kunogona, pasina mubvunzo, kukusiya iwe wakagadzirira kurova uswa. Asi zvinoenderana nesarudzo nyowani, iko kurovedza muviri hakungoite iwe uvete, zvinogona kukuita iwe kurara zvirinani.

Vanhu vanoziva sevashandisi vakashuma kurara zvirinani pane avo vanozviona sevasiri maekisesaizi, maererano neongororo nyowani yeNational Sleep Foundation ongororo, kunyangwe mapoka ese ari maviri achiwana kurara kwakaenzana.

"Vanhu vanorara zviri nani vanotaura nezvekuita maekisesaizi akawanda, uye vanhu vanoita maekisesaizi vanowanzorara zviri nani," anodaro Matthew Buman, Ph.D., mutevedzeri wepurofesa wezvekurovedza muviri uye kugara zvakanaka paArizona State University uye nhengo yeboka reNSF. "Tinoziva kuti upenyu hwakabatikana zvikuru kuvanhu vakawanda. Havasi kurara zvakakwana uye havasi kuwanawo maekisesaizi akakwana."

Pakati pevanhu chiuru vakaongororwa neNSF, makumi mana neshanu muzana vakati vakagara vachiita maekisesaizi, 25 muzana vanozviona sevane mwero, uye 18 muzana vakati vanogara vachirovedza muviri zvine simba, vachisiya mapfumbamwe muzana vasina kutaura zvekuita. Vanoita maekisesaizi nevasingadzidzisi zvakafanana vakashuma avhareji yemaawa matanhatu uye 51 maminetsi ekurara pazuva rekushanda uye maawa manomwe uye 37 maminetsi ekurara paasiri ekushanda.

Vane masimba ekurovedza muviri vakataura kurara kwakanyanya, iine 17 muzana chete vachitaura kuti yavo yekurara mhando yaive yakanaka kana yakaipa kwazvo. Inenge hafu yevasina-kurovedza muviri, kune rumwe rutivi, vakataura zvakaringana kana zvakaipa kwazvo kurara. Nekudaro, kunyangwe vanyorovedzi vanga vari nani pane avo vasina basa. "Kunyange kurovedza muviri kudiki kuri nani pane kusaita," anodaro Buman. "Zvinoita sekuti zvimwe zvakanaka uye zvimwe zviri nani."

Idzi inhau dzakanaka-kune ese mazinga ekurovedza muviri, asi kunyanya mbatatisi dzemubhedha. "Kana iwe usingashande, kuwedzera maminetsi gumi ekufamba zuva rega rega kunogona kunatsiridza mukana wako wekurara zvakanaka," Max Hirshkowitz, Ph.D., sachigaro weboka resarudzo, akadaro mukutaura.

Haisi maminetsi mangani auri kushanda kana kuti unesimba sei, asi chaizvo kuti kana iwe uchiwana chero chiitiko zvachose chinoratidzika kunge chinofungidzira kuti ungangorara sei, anodaro Michael A. Grandner, Ph.D. mudzidzisi wepfungwa uye nhengo yeBehavioral Sleep Medicine chirongwa paYunivhesiti yePennsylvania. "Kungofambisa zvishoma kunogona kunge kusingakwanise kudonhedza mapaundi, asi zvinogona kubatsira kuvandudza hope dzako, idzo pachadzo dzine zvakawanda zvakakosha, zasi kwemhedzisiro mhedzisiro," anodaro.

Chokwadi, hukuru hukuru hutano hunogona kusimudzira kurara kwako, Buman anotsanangura. “Zvimwe zvezvikonzero zvinoita kuti munhu ave nehope kufutisa, chirwere cheshuga nekusvuta,” anodaro. "Tinoziva kuti kurovedza muviri nguva dzose kunogona kubatsira kuvandudza chimwe nechimwe chezvinhu izvi." Exercisers vanotaura zvirinani kurara kwemhando yepamusoro vanogona kunge vachifarira "zvakanaka zvinouya kubva mukudzikisa huremu hwedu, kusimudzira chirwere cheshuga uye kurega kuputa," anodaro. Asi kurovedza muviri kunozivikanwawo kunetseka-kurerutsa, uye-kushamisika, kushamisika-isu tinorara zvirinani kana tave nerunyararo.

Kunyangwe chiitiko chemuviri chausingafungire "kurovedza muviri" chinogona kutungamira mukukotsira kwakadzikama. Muchokwadi, kungogara zvishoma kunogona kukurudzira kurara kuri nani.Chete 12 muzana yevanhu vanoti vanopedza maawa gumi kana kupfuura vakagara zuva rega rega vakataura kurara kwakanaka, nepo 22 muzana yevanhu vanogara kweasingasviki maawa matanhatu pazuva vanoita, sekureva kwesarudzo.

Isu tinoziva kuti kugara kwakanyanyisa zuva nezuva kunogona kutungamira kune akati wandei mhedzisiro yehutano, kusanganisira chirwere chemwoyo uye chirwere cheshuga, yakazvimiririra nekuwanda kwemitambo inowana munhu, anodaro Buman. Uku ndiko kuongorora kwekutanga kubatanidza iyo yese tafura jockeying kune isina kurara hope. "Kugara kushoma nguva dzose kunogara kuri nani, zvisinei nekuti uri kuita zvishoma sei. Hazvidi kuita maekisesaizi, zvinogona kunge zviri nyore sekumira padhesiki rako paunotora foni yako inotevera, kana kufamba uchidzika muhoro kuenda. taura newaunoshanda naye pachinzvimbo chekutumira email iyoyo, "anodaro.

Vanhu vasingaite maekisesaizi zvachose vainetseka zvakanyanya kuti varambe vakamuka panguva dzemasikati, sekudya kana kutyaira. "Muviri unoda kurara sekuda kwawo kudya uye unofanirwa kufamba," anodaro Grandner, mutauriri weAmerican Academy yeSleep Medicine. "Kurara, kuita, kudya-vese vanotsigirana sembiru nhatu dzakakosha dzehutano."

Neraki kune wese munhu ari kuyedza kukodzera kurovedza muviri muchirongwa chakabatikana, iyo yekuvhotera yakaonawo kuti kurovedza muviri kunobatsira kurara zvisinei kuti inguvai yezuva. Nyanzvi dzinowanzo kurudzira kusiya maawa mashoma pakati pekurovedza muviri uye nguva yekurara, asi Grandner anoti izvo hazvidi kuti zvive gumbeze kuraira kune wese munhu. "Kana iwe uchikwanisa kuwana chiitiko chako [kanenge] awa kana maviri usati warara, izvo zvinogona kunge zvakanaka," anodaro. "Asi mikana ndeyekuti iwe hausi kuzowana kusimba kana nguva yaungade kuti inokanganisa kurara kwako."

Buman anobvumirana, kazhinji, kunyangwe achiwedzera vamwe vanhu vanogona vachiri kunzwa kurovedza muviri kunonoka manheru kunovhiringidza kurara kwavo, uye vanofanirwa kufunga nezvekushanda kunze kwamberi. Vanhu vari kurapwa kwekusarara kusingaperi vanowanzo kutaurwa kuti varege kunonoka kurovedza muviri.

Pamwe hazvishamise, inopfuura hafu yevakabvunzurudzwa vakapindura-pane chero chiitiko chiitiko-vakati mushure mehusiku vakapedza kukanda nekushanduka kana husiku hupfupi pane hwese kurara, kurovedza muviri kwakatambura. Isu tese tange tiripo: husingafungidzirwe husiku husina kutungamira kunotungamira kune mashoma kutenderera neiyo snooze bhatani pane kusvetuka kubva pamubhedha kuti urove iko kwekurovedza muviri. Neraki, rimwe zuva rekusvetuka yako yekurovedza muviri-kana rimwe zuva rekudzora kurara kuti uve nechokwadi chekuti unokwana mukati-pamwe hazvizoite mutsauko wakakura, anodaro Grandner, achifunga kuti wave kutowana kurara kwakaringana.

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