Kurara Kunopenga Kurara Zvakadii Kunokusimbisa Iwe Kunze

Zvemukati

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Mutemo wemaawa masere wekurara mutemo wegoridhe wehutano unofungidzirwa kuti unopindika. Haasi munhu wese anoda akasimba masere (Margaret Thatcher zvine mukurumbira akamhanya UK pane ina!); vamwe vanhu (ini ndakabatanidza) vanoda zvimwe; uye riinhi iwe unonyorera iwo maawa (kubva 10 pm kusvika 6 am kana 1 am kusvika 9 am) haina kukosha sekungotema chete. Munhu wese circadian rhythms akasiyana, mushure mezvose, handiti? Uye nyanzvi zhinji dzekurara dzinokuudza kuti ol '"yako yakanaka zzz yauya pamberi pehusiku" mantra haina kunyatsobata chokwadi. (Unoda hurongwa hwehusiku huri nani? Tevedza aya matanho gumi nemaviri ekurara zviri nani.)

Isu tinoziva zvakare kuti kusuduruka-basa ndeye b-a-d-yemuviri wako, hutano hwepfungwa, uye hutano hwese. Zvakaipa kwazvo, zvekuti, iyo World Health Organisation (WHO) inoiisa senge carcinogen. Saka hazvifanire kushamisa kuti tsvakiridzo ichangoburwa kubva kuFrance yakabatanidza makore gumi ekushanda asinganzwisisike maawa (a la, kuchinja kwehusiku) kusvika kumakore matanhatu nemazana mashanu ekuderera kweruzivo rwezera. (Ouch.) Haufanire kunetseka nezve kuvharika mukati kwasviba? Chidzidzo chitsva chakaona zvakare kuti mazuva makumi mashanu e chero irregular schedule (izvo zvinoreva kuenda kunorara apfuura pakati pehusiku kana kumuka pamberi pa5: 00) yaibatanidzwa neakakosha matero epfungwa uye makore e4.3 ekurarama zvine chekuita nezera. Idzo inhau dzakaipa kune shiri dzekutanga uye husiku husiku, zvakafanana.

"Kurara uye kumuka panguva dzino kunonetsa muviri," anodaro Chris Winter, M.D, uye director wezvekurapa weMartha Jefferson Sleep Medicine Center muCharlottesville, VA. Uye kushushikana kunogona kukonzera cortisol-uye pamwe nayo inogona atrophy yezvimwe zvimiro muuropi (seiyo hippocampus), anowedzera. Chimwe chinhu chekufunga nezvacho: Zvese izvi kushungurudzika zvinogona kuwedzera kuwedzera uremu, chirwere cheshuga, uye neBP-zvese izvo zvinogona kukanganisa kugona.

Mutemo wakanaka wechigunwe: "Izvozvi patinoenda kunorara - chero isu patinofanira kumuka panguva yakatarwa - iko kunetseka kukuru kwehurombo kana kukwana kurara, izvo zvinogona kuve nemhedzisiro chaiyo pamiviri yedu nekufamba kwenguva. Gara wakamira mese usiku kamwe pagore; hapana biggie. Iite husiku hwakawanda kupfuura kwete; nhau dzakaipa. " Saka chii chaunofanira kuita musikana kana chirongwa chake chekurara chiri chidiki? Tevedzera matipi matatu eChando, pazasi.

1. Rack kumusoro maawa-pese paunogona. Vazhinji vanoshandira vashandi vanorara maawa mashanu kusvika manomwe pasi pevashandi vezuva pasvondo, inova nzira yenjodzi dzehutano.

2. Edza kuunganidza nguva dzehusiku / mangwanani-ngwanani pamwechete. Kupisa mwenje wepakati pousiku kubasa husiku hushoma svondo rino? Une mafoni mashoma ekumuka kusati kwaedza? Zvakanakisisa kuronga mazuva mashoma emaawa ekurara asinganzwisisike pane kukurumidza kudzokera nekudzoka nehurongwa husina kujairika.

3. Chengetedza muviri wako. Kunyangwe iwe uine jet-lagged, wakadhonzwa, kana kunyatsoneta wakaneta, idya zvakanaka uye kurovedza muviri. Vimba nesu: Zvibereko, miriwo, uye zvishoma sekufamba kwemanheru zvinogara zvichikusiya uchinzwa zvirinani pane kutyaira.

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