Iyi Ndiyo Tsanangudzo Yechokwadi ye "Good Night Kurara"

Zvemukati

• 1. Haushandi pamubhedha wako
• 2. Unorara mukati memaminitsi makumi matatu kana mashoma
• 3. Iwe unomuka kwete kanopfuura kamwe chete pausiku
• 4. Haumuke kweanopfuura maminitsi makumi maviri panguva yehusiku
• Ongororo ye

Iwe wakazvinzwa nguva uye nguva zvakare: Kurara zvakakwana ndechimwe chezvinhu zvakanakisa zvaungaite kune hutano hwako. Asi kana zvasvika pakubata zzz's, hazvisi zvekuwanda kwemaawa iwe aunopinda mumubhedha. Iyo mhando zvekurara kwako kwakakosha kungofanana neiyo quantity-kureva kuwana yako yaunoda maawa masere hazvina basa kana yanga isiri "yakanaka" kurara. (Iri idambudziko rinowanzoitika. Chikamu chimwe muzvitatu chevakadzi havasi kuwana hutano hwakakwana hwekuvhara-ziso, maererano neruzivo rwechangobva kuitika kubva kuCDC.) Asi chii chaizvo chinoita kurara "kwakanaka" zvinoreva? Sayenzi ine mhinduro: National Sleep Foundation (NSF) nguva pfupi yadarika yakaburitsa gwaro, rakaburitswa muna Kurara Utano, iyo yakaisa makiyi akakosha ehunhu vhara-ziso.

"Munguva yakapfuura, taitsanangura kurara nemhedzisiro yaro yakaipa kusanganisira kusagutsikana kwekurara, izvo zvaibatsira pakuziva hutachiona," akadaro mupihwa Maurice Ohayon, MD, Ph.D., director weStanford Sleep Epidemiology Research Center, mupepanhau . "Zviripachena kuti haisiriyo nyaya yese. Nechirongwa ichi, tave munzira iri nani yekutsanangura hutano hwekurara."

Pano, izvo zvina zvakakosha zvinhu zve "husiku hwakanaka hwekurara" sekusarudzwa nenyanzvi dzehope.

1. Haushandi pamubhedha wako

Nekuda kwemahwendefa anotakurika uye nhare, mibhedha yedu yave mibhedha. Asi Netflix binges uye kutumira mameseji shamwari yako yepamoyo haiverengwi sekuzorora kwekudzorera kwemuviri wako. Iyo NSF inokurudzira kuti ingangoita 85 muzana yenguva yese yaunoshandisa pamubhedha wako ndeyekushandisa snoozing. Kana iwe zvachose uchifanira kushandisa foni yako mumubhedha, edza aya matatu manomano ekushandisa tech mumubhedha kurara wakarara zvine mutsindo.

2. Unorara mukati memaminitsi makumi matatu kana mashoma

Inenge chetatu chevanhu vanotora nguva inopfuura hafu yeawa kuti varare hope husiku hwese, sekureva kweNSF kwegore Kurara muAmerica sarudzo. Kutora nguva yakareba iyi kuti vataure chimwe chezviratidzo zvekushaya hope nezvimwe zvirwere zvekurara, vanotsanangura. Zvinhu zvakawanda zvinogona kukanganisa kugona kwako kukotsira-kushushikana, kushushikana, kurovedza muviri padhuze nenguva yekurara, kusawana yakakwana kurovedza masikati, chiedza chezuva, uye kudya chikafu chisina kudya manheru, kungo taura mashoma. Saka zvakakosha kuti uone kuti chii chiri kukuchengetedza uye nekuchigadzirisa. (Ona zvinhu zvitanhatu izvi zvinonyengera zvingave zvichikuchengeta wakamuka.)

3. Iwe unomuka kwete kanopfuura kamwe chete pausiku

Hapana chinhu chinoshungurudza kupfuura kuenda kunorara nenguva uye uchifara uchienda kure kurota ... kungomutswa pakati pehusiku. Kumwe kuvhiringika kwausingaite, sekuchema kwemwana kana katsi yako yakagara papiro yako. Asi kana iwe uri kumuka pasina chikonzero chiri pachena kana kuti unomutswa zviri nyore nemheremhere yakajairika kanopfuura kamwe chete husiku, chiratidzo chekuti hupenyu hwako hwekurara huri kukuvara.

4. Haumuke kweanopfuura maminitsi makumi maviri panguva yehusiku

Paunomuka pakati pehusiku, unogara wakamuka kwenguva yakareba sei? Vamwe vanhu vanogona kutsvedza vachidzokera kuhope mushure mekuona kuti ruzha runoshamisa rwaisava mbavha, asi vamwe vari kudzungaira nekutendeuka kwehusiku hwose. Kana zvikakutorera anopfuura maminetsi makumi maviri kuti udzokere kunorara, chero chikonzero nei wamuka, hunhu hwako hwekurara hunofanira kutambura. Edza mazano aya kuti udzoke kurara nekukurumidza. Uye kana izvo zvikasashanda, tarisa iyi runyorwa rwezvakanakisa zvekurara zvekurara.

Ongororo ye