Kwakadii Kwakadzika, Chiedza, uye REM Kurara Kwaunoda?

Zvemukati

• Mhedziso
• Matanho ekurara
• Chikamu 1
• Chikamu 2
• Matanho 3 ne4
• REM hope
• Unofanira kurara zvakadii?
• Yakawanda sei REM yekurara iwe yaunofanirwa kuwana
• Kurara kwakadii kwaunoda?
• Kurara kwakadzika uye kwakareruka sei kunodiwa nevana?
• Maitiro ekuwedzera hope dzakadzika
• Nei ungave uchimuka wakaneta
• Kukanganisa kwekutadza kurara pamuviri
• Tora woenda nazvo

Mhedziso

Kana iwe uri kuwana iyo yakakurudzirwa huwandu hwekutsumwa - maawa manomwe kusvika mapfumbamwe usiku - urikushandisa chinenge chetatu chehupenyu hwako wakarara.

Kunyangwe izvo zvingaite senge yakawandisa nguva, pfungwa dzako nemuviri zvakabatikana zvikuru panguva iyoyo, kuitira kuti uve unobereka, uve nesimba, uye uve noutano kana wakamuka.

Kune matanho mashanu ekurara anotenderera pakati peasina-kukurumidza maziso kufamba (NREM) uye nekukurumidza kufamba kwemaziso (REM) uye kunosanganisira kukotsira, kurara zvishoma, pakati nepakati kurara zvakadzika, kurara kwakadzika, uye kurota.

Nyanzvi dzakurudzira kuti vanhu vakuru vawane maawa manomwe kusvika ku9 ekurara husiku humwe. Tsvagurudzo nyowani inovavarira kusaratidza kwete chete huwandu hwakawanda hwehope hwaunoda - asi zvakare yakawanda sei chikamu chega chega chehope chaunoda.

Matanho ekurara

Kurara nhanho 1, 2, uye REM ine kurara kwakareruka, nepo 3 ne4 dziine hope huru.

Chikamu 1

Pakati pechikamu chekutanga, iwe unodzungaira kubva pakusvinura kusvika pakuve wakarara. Ichi chiedza, kurara kweNREM kusingagari kwenguva refu. Unogona kutanga kuzorora uye kurota, asi zvinogona zvakare kugwinha paunenge uchinjira muchikamu chechipiri.

Chikamu 2

Chikamu chechipiri cheiyo yekurara kutenderera kuchiri kurara kwakareruka, asi iwe uri kutsaukira mune wakadzikama kurara. Kufema kwako uye kurova kwemoyo kunodzikira, uye mhasuru dzako dzinozorora. Tembiricha yemuviri wako inoderera, uye uropi hwako mafungu hauchanyanyi kushanda.

Matanho 3 ne4

Muchikamu chechitatu, iwe unopinda wakadzika hope, uye nhanho yechina ndiyo yakadzika yekurara nhanho. Munguva yekurara kwakadzama, kufema kwako, kurova kwemoyo, kudziya kwemuviri, uye masaisai ehuropi zvinosvika pakadzika zvakadzika. Tsandanyama dzako dzakasununguka zvakanyanya, uye ndiwe wakanyanya kunetsa kumutsa.

Chikamu chechina chinozivikanwa sedanho rekuporesa, panokura nyama uye kugadzirisa, mahormone akakosha anosunungurwa kuti aite mabasa awo, uye simba remagetsi rinodzorerwa.

REM hope

Yako yekutanga REM kutenderera kwehusiku inotanga maminetsi makumi mapfumbamwe mushure mekurara uye uchidzokororazve maminetsi makumi mapfumbamwe. Maziso ako anotenderera nekukurumidza kuseri kwemaziso ako uye ako europiwaves anotaridzika akafanana neaya emumwe munhu akamuka. Kufema kwako, kurova kwemoyo, uye kuwedzerwa kweropa zvinokwira kusvika padanho rekumuka-padhuze.

Kurara kweREM, kunowanzo kunzi danho rechishanu, ndipo paunonyanya kurota.

Maoko ako nemakumbo zvinokatyamadzwa kwenguva pfupi panguva ino yekudzivirira iwe kubva pakuita zviroto zvako.

Unofanira kurara zvakadii?

Muvanhu vakuru vane hutano, nezvehope dzako kurara kwakadzika. Saka kana iwe ukarara kwemaawa masere usiku, ndiwo maminetsi anosvika 62 kusvika 110.

Nekudaro, paunenge uchikura unoda kurerutsa zvakadzama.

Munguva yekurara zvakadzama, akasiyana mabasa anoitika mupfungwa nemumuviri:

• ndangariro dzakasimbiswa
• kudzidza uye manzwiro maitiro
• kupora kwemuviri kunoitika
• huwandu hweshuga yeropa uye metabolism kuenzanisa
• immune system inosimbiswa
• uropi hunosvibisa

Pasina kurara zvakadzama, aya mabasa haagone kuitika uye zviratidzo zvekutadza kwekurara zvinopinda mukati.

Kune rimwe divi, zvinoita sekunge pasina chinhu chakadai sekurara zvakanyanya.

Yakawanda sei REM yekurara iwe yaunofanirwa kuwana

Kunyangwe pasina chibvumirano chepamutemo chekuti REM ingarere zvakadii iwe, kurota kunowanzoitika panguva ino. Nyanzvi dzinotenda kuti kurota kunobatsira iwe kugadzirisa manzwiro uye kusimbisa dzimwe ndangariro.

Kune vanhu vakuru vazhinji, REM inotora nezve yekurara, uye izvi zvinoita kunge zvine hutano panguva yepakati pekurara. Nekudaro, kutsvaga kwekurara kuri kusimudza mimwe mibvunzo inonakidza. Imwe ongororo ichangoburwa yakaratidza kuti huwandu hwakawanda hwekurara kweREM hunogona kuve pamwe nekushushikana. Asi usaende kunochinja kamwe kamwe mutsika dzako dzekurara - hazvizivikanwe kuti ndechipi chikonzero uye chinova chiitiko.

Kurara kwakadii kwaunoda?

Kunyange kurara masayendisiti achitenda kuti kurara kwakareruka kwakanakira iwe, hapana hushoma hwekushandira. Kurara kwakapfava kunowanzo kuve danho rekutadza, iro rinenge risingakwanisike kudzivirirwa kana iwe wakarara zvachose.

Kurara kwakanyanya nguva zhinji, zvisinei, kwakabatana nekufutisa, kushushikana, kurwadziwa, chirwere chemwoyo, uye kunyangwe kuwedzera njodzi yekufa.

Kurara kwakadzika uye kwakareruka sei kunodiwa nevana?

Vacheche nevana vanoda kurara kwakawanda kupfuura vanhu vakuru. Vacheche vanoda zvakanyanya, vachipedza anenge gumi nematanhatu emaawa makumi maviri nemana vakarara. Vanenge makumi mashanu kubva muzana ekurara kwavo anoshandiswa mudanho reREM, nepo imwe makumi mashanu muzana yakakamurwa pakati pematanho 1 kusvika 4 uye NREM inorara inotenderera pakati pechiedza nekudzika.

Sezvo vana vanokura, huwandu hwekurara hwavanoda hunosiyana:

• Vana vadiki: maawa gumi kusvika gumi nemana
• vekuchikoro: Maawa gumi kusvika gumi nematanhatu
• vana vechikoro-vezera: 9 kusvika kumaawa gumi nemaviri
• vechidiki: maawa masere kusvika gumi

Nehope dzakakwana dzinoratidzika kunge dzinozorodza, zvingangoita kuti mwenje wechiedza, wakadzika, uye weREM ndipo chaipo panofanirwa kuve mune vechidiki.

Kana ivo vari kunetsekana nekurara, kuramba vakarara, kana kurara zvakanaka, kana kana vari kurara nenzira yakawandisa kune zera ravo, vana vanogona kutsamwa, vanogona kuve nematambudziko ekudzidza neyekurangarira, kana vangangobatwa nechirwere.

Maitiro ekuwedzera hope dzakadzika

Kana iwe ukarara maawa masere asi uchikanda uye kutendeuka husiku hwese, iwe unogona kunge usiri kuwana yakakwana yakadzika hope.

Izvo hazvigoneke kumanikidza uropi hwako kuti upinde muhope huru, asi kune akati wandei marongero akaratidzira imwe vimbiso maererano nekuwedzera yako muzana yehope dzakadzika. Izvi zvinosanganisira:

• kuderedza kushushikana
• kumisikidza tsika dzekurara uye maitiro
• kushandisa chifukidzo chemaziso kuvhara chiedza
• kurovedza muviri
• kudya chikafu chine hutano
• kuteerera ruzha kana pingi ruzha
• brainwave kupinza
• kufungisisa

Kunyangwe saenzi ichiri nyowani, akati wandei evateveri ekurara aripo anogona kukubatsira iwe kutarisa ako marara maitiro uye uone kuwanda kwechiedza, REM, uye kwakadzika kurara kwauri kuwana.

Nei ungave uchimuka wakaneta

Maererano neAmerican Sleep Apnea Association, iwe unofanirwa kunzwa kutsva uye kungwarira paunomuka, asi vanhu vazhinji havaiti.

Kana iwe uchirara kwema7 kusvika kuma9 maawa husiku hwese, asi chete gumi muzana yeiyo kurara kwakadzika, hausi kuwana iyo 90 maminetsi aunoda uye ungangodaro uchineta zuva rega rega. Kudzidza kwekurara kunogona kukubatsira kuti uone zviri kuitika.

Pane zvinoverengeka zvezvikonzero zvinoita kuti iwe ungade kukurukura nachiremba, kusanganisira:

• chirwere chehope chakazara
• kuvhiringidza kufema kufema
• kusawana kurara zvakakwana
• kurara zvakanyanya
• mamwe mamiriro ehutano anokonzera kuneta

Kukanganisa kwekutadza kurara pamuviri

Masayendisiti anoti kurara kwemhando yepamusoro kwakakosha kuhutano sekudya nemvura. Inokubatsira iwe kurarama uye kubudirira. Mimwe yemhedzisiro yemhedzisiro yekushaiwa kwekurara inosanganisira:

• ndangariro dzinonetsa
• manzwiro anochinja
• kusasimba kwekudzivirira
• kunetseka kuisa pfungwa
• isina kunaka nguva yekupindura uye yakawedzera njodzi yetsaona
• BP
• kurema kuwedzera
• njodzi yechirwere cheshuga
• yakaderera bonde drive
• njodzi yechirwere chemwoyo
• murombo balance
• kukwegura kwokutanga

Tora woenda nazvo

Masayendisiti anobvumirana kuti kurara kwakakosha kuhutano, uye nepo matanho e1 kusvika ku4 uye kurara kweREM ese akakosha, kurara kwakadzika ndiko kwakanyanya kukosha kune ese ekunzwa kuzorora uye kugara uine hutano.

Ivhareji munhu mukuru ane hutano anowana angangoita maawa maviri kusvika maviri ekurara zvakadzama paawa masere ekurara husiku. Pane nzira dzakasiyana siyana dzekuyera kuti uri here, kubva kune ako wega trackers kuenda kuhope yekudzidza.

Kana iwe uchimuka wakaneta nguva dzose, ipfungwa yakanaka kutaura nemubatsiri wezvehutano.