Isu Takabvunza Vanorara Vanoongorora Maitiro Ekurarama Mazuva Achangoberekwa

Zvemukati

• The Do's
• 1. Dzidzira kurara kwakachena
• 2. Gadzira yakanakira yekurara nharaunda (yako nemwana)
• 3. Gamuchira rubatsiro (uye usatya kuzvibvunza)
• 4. Tichinjanai nemumwe wako
• 5. Chitima chekurara, kana wagadzirira
• 6. Chengeta basa pabasa
• 7. Zvizorodze neimwe nzira
• The Don'ts
• 8. Usakanganwa kudya uye kurovedza muviri
• 9. Usatsiva caffeine kurara
• 10. Usaderedze simba rekurara
• 11. Usapop kurara meds kakawanda
• 12. Usaregeredze zviratidzo zvechikwereti chakakomba chehope
• Mashoko ekupedzisira (usati waenda kumborara)

Tevera zvavanoita nezvisingafanirwe kuitira kuti usazove zombie yakakwana.

Mufananidzo naRuth Basagoitia

Ndiyo bane yehupenyu hwese hwemubereki mutsva: Hondo yekuwana zvakakwana kurara. Kudyiswa kwakawanda husiku humwe, husingatarisirwi 3: 00 a diaper shanduko, uye nguva dzekupokana mumaawa ehusiku dzinogona kushandura kunyangwe yakasimba moms navanababa kuva magirazi ane maziso egirazi, anomhanya-on-fumes mavhezheni avo.

Paunenge uchitsvedza nemugwenga rekurara remwedzi yekutanga yekuve mubereki, unogona kushamisika kana paine tariro yekupfuura munguva ino yakaoma.

Pinda huchenjeri hwevana vekurara vanachipangamazano.

Nyanzvi idzi dzinoraira vabereki vatsva nezvekuti vangapfuura sei nemazuva achangozvarwa sevakangwarira uye kuzorodzwa sezvazvinogona. Isu takabatirira muhuropi hwenyanzvi idzi kuti tiwane mazano avo akanakisa ekuigadzira kuburikidza nehusiku hwekurara uye nemazuvano ehusimbe ekuva mubereki. Heano gumi nemaviri ekuita kwavo uye vasina.

The Do's

Zvinogona kutaridza sekachestnut yekare, asi hutsanana hwakakodzera hwehope hunoita musiyano wekuwedzera zororo rako mushure mekuuya kwemwana.

Kugadzira tsika-yekudzika tsika uye kurara panguva imwechete manheru ega ega kunogadzirira pfungwa nemuviri kurara - izvo zvinonyanya kubatsira kana iwe uchikwanisa kusvika pakurara mwana achangobata.

1. Dzidzira kurara kwakachena

"Kurara kwehusiku kunotanga kutanga, saka kazhinji chikamu chekutanga chehusiku ndiko kurara kwenguva refu," anodaro chipangamazano wezvekurara nezvevana Tracie Kesatie, MA, weRed Well Baby.

Kesatie anokurudzira kuita tsika yekuzorora, senge kutora bhati inodziya kana kuverenga mapeji mashoma ebhuku usati warara, pamwe nekudzima zvemagetsi angangoita 1 kusvika kumaawa maviri nguva yekurara.

2. Gadzira yakanakira yekurara nharaunda (yako nemwana)

Pamwe pamwe nekugadzirisa nguva yako yekurara, tarisa nzvimbo yako yekurara. Imba yako yekurara inzvimbo inozorodza iwe yaunonyatsoda kukotsira mukati? "Ramba wakakoromoka, kurovedza mabhasikoro, kuwacha mbichana, uye iyo murwi wemabhiri kunze kwemba yekurara," anodaro mudzidzisi wezvekurara Terry Cralle, MS, RN, CPHQ. "Izvi zvinokanganisa kurara kwakanaka."

Pamusoro pezvo, usanzwe zvakaipa kana iwe uchida kutora nguva pfupi kubva pakurara mubhedha mumwe chete nemumwe wako. "Sarudza mibhedha yakaparadzana kana iwe nemumwe wako wekurara mune nyaya dzekugovana mubhedha," anodaro Cralle. "Kurara zvakakwana kunoita kuti uve nehukama hwakanaka uye hunofadza, uye kurara mumibhedha yakasiyana inzira yakanaka."

Kugadzira iyo yekurara-inoita nharaunda haina kungoitirwa vabereki chete, chero - zvinoshanda kune vacheche, futi. "Kana nharaunda yavo yakagadzirirwa hope huru, iwe unokurumidza kutambanudzwa," anodaro nyanzvi yezvekurara kwevana Gaby Wentworth weRockabye Rockies.

Kuputira, machena ruzha michina, uye yekurara imba yekurara zvese zvinogona kubatsira mwana kuramba akarara kwenguva yakareba.

3. Gamuchira rubatsiro (uye usatya kuzvibvunza)

Iko hakuna bheji rerukudzo rwekugonesa kuburikidza nekurara wega. Pese pazvinogoneka, gamuchira rubatsiro - kana kuenda kumberi uye kumbira rubatsiro kubva kumhuri neshamwari.

"Vacheche vanowanzovata munguva pfupi kwemaawa makumi maviri nemana, saka kubvumira vamwe kuti vakubatsire nekutarisa, kufudza, kana kushandura mwana kwakakosha," anodaro Wentworth. Kunyangwe kana zvese zvaungakwanise kubata iko kukurumidza masikati masikati apo shamwari ichitarisira mwana wako, zvishoma zvese zvinokubatsira kubata pakurasikirwa kwehusiku.

4. Tichinjanai nemumwe wako

Dzimwe nguva rubatsiro rwakanakisa rwuri pachena pachena: mumwe wako kana wawakaroorana naye! Kubatana kwekubatana kunogona kuita kukanganisa kukuru. "Husiku, chinjanai nemumwe wako achimuka nemwana kuitira kuti mumwe nemumwe awane kurara zvisina kudzongonyedzwa," anokurudzira Kesatie.

“Kana iwe uri amai vanoyamwisa, kana hukama hweukoti hwatanga, edza kuenda kunorara panguva imwechete nemwana uye uone kana mumwe wako achigona kumwisa mwana bhodhoro remukaka wemukaka wepombi pakumuka kwekutanga so unogona kuwana chidimbu chakasimba chekurara mukati mechikamu chekutanga chehusiku. "

Kana iwe uchizunza kuva mubereki saamai vasina murume, yeuka rairo yatakakupa pamusoro: gamuchira rubatsiro - kunyangwe nehusiku hwekuchinja! Kumbira shamwari kana nhengo yemhuri kuti ibheche newe kuti uteerere kumuka kwecheche paunenge wakarara murunyararo, mahedhiyo mukati.

5. Chitima chekurara, kana wagadzirira

Pfungwa dzinosiyana penyaya yekudzidziswa kwekurara kwevacheche, asi panogona kuve nenguva nenzvimbo yekubatsira mwana kurebesa kurara kwake. "Zano rangu nderekuti vabereki vaite zvavanoda," vanopa zano Wenworth.

“Kana mwana achinge ave nemwedzi mina yekuberekwa, unokwanisa kutanga kudzidzira kurara kana zvichikodzera mhuri yako. Izvi zvinogona kutaridzika zvakasiyana kumunhu wese, asi chakakosha ndechekuti une chiremba wevana vako zvakanaka, uye kuti vabereki vanosarudza nzira yavanogarisana nayo uye inogona kuenderana kweinenge mavhiki maviri. "

6. Chengeta basa pabasa

Munguva yekubatana, mapurojekiti ebasa uye nguva dzakatarwa zvinogona kumonyoroka nzira yavo kuenda kumba hupenyu, vachitibira hope dzakakosha. Pakati pemwedzi yekutanga uine mwana mutsva, ita nhambwe yekusiya basa kubasa. "Deredza maemail ane chekuita nebasa, zvinyorwa, uye kufona," kuraira Cralle.

Unogona kuenda nhanho imwe kumberi nekukurukura nemukuru wako kana dhipatimendi reHR kuti nzvimbo yako yebasa ingave sei chikamu chemhinduro yako yekurara. "Zvirongwa zvebasa zvinofanirwa kutsigira yakakwana nguva yekurara," anodaro Cralle. "Telecommuting, purogiramu dzakadzedzereka, kubvumidzwa kurara pabasa, uye nguva dzekuchinja dzinogona kuve dzakanaka, sarudzo dzekurara."

7. Zvizorodze neimwe nzira

Kana uchisvina mumaawa ako akazara manomwe kusvika kuma9 chete hazviite, kune dzimwe nzira dzekumutsiridza kunze kwekungorara. Penzura panguva yekuteerera mimhanzi yaunofarira, kuverenga, kubika, kana kutoshanda pane chimwe chinhu chaunofarira.

"Unogona kunge uchinetseka kuti zvinokwanisika sei kuita hobby iwe uine mwana, asi kuwana imwe nguva (kunyangwe maminetsi mashoma) zuva rega rega yekuita chimwe chinhu chaunofarira chaizvo kunogona kubatsira kudzikisira kushushikana," anokurudzira Kesatie.

Isuwo tinofunga izano rakanaka kungogara pasofa uye wotarisa Netflix - iwe unodaro iwe!

The Don'ts

8. Usakanganwa kudya uye kurovedza muviri

"Nekudya, pane hukama hwedivi - hune hutano hwaunodya, kurara kwako zvirinani - uye kurara kwako kunovandudza, sarudzo yezvokudya zvaunovaka," anodaro Cralle.

Izvo zvinoenda kune kurovedza muviri. Kuisa pamberi pekudya zvine hutano uye kurovedza muviri pese pazvinogoneka zvinokupa simba riri nani mukati mezuva uye kukurudzira kurara kuri nani husiku.

9. Usatsiva caffeine kurara

Kunyangwe ichikukanganisa munguva pfupi, venti latte haisi yekurara kwemvura. "Caffeine haisi kutsiva hope," anodaro Cralle. "Kana ukanwa zuva rose kuti ugare wakamuka, ungangoita dambudziko rekurara panguva yekurara."

Nepo pasina chakaipa nekapu yejoe pano kana apo, edza kuchengetedza kunwa zvine mwero, uye usanwa chero chinhu chine caffeine zuva rovira. Tinokuona iwe uchititarisa, matcha cappuccino!

10. Usaderedze simba rekurara

Zvirokwazvo, kurara kwekatsi hakugone kutsiva yako akazara maawa masere, asi kana husiku nemwana achangoberekwa iwe wakarara wakanyimwa, usazvidza kushanda kwekuzorora kwenguva pfupi masikati. Sekureva kweNational Sleep Foundation, maminetsi makumi maviri ndizvo zvinotora kuti uwane mabhenefiti senge ari nani mamiriro uye kuvandudza kusvinura.

11. Usapop kurara meds kakawanda

Kune iyo nguva iyo iwe yaunogona kuwana nekukurumidza kubvutwa kwehope asi usiri kunyatsonzwa kunzwa kurudziro, unogona kusvika kumishonga kuti ikubatsire iwe kuburitsa kunze nekukurumidza. Asi chenjera kusvika kune meds zvine mutsindo, kunyanya pasina girini mwenje kubva kuna chiremba wako.

"Mishonga inonwisa mvura yakadai sa eszopiclone (Lunesta), zaleplon (Sonata), uye zolpidem (Ambien) zvakabatanidzwa nenjodzi dzemotokari dzakawedzera uye inopfuura nekaviri nhamba yekudonha nekutyoka kwevakuru," anodaro Dr. David Brodner, bhodhi -chiremba anozivikanwa mumushonga wekurara.

Kune rimwe divi, chaiyo mishonga inogona kubatsira nguva nenguva rubatsiro. "Vanhu vazhinji vanogona kubatsirwa nemhando yepamusoro yemelatonin, ingangoita maawa manomwe, ayo anogona kubatsira kudzora kurara uye kutsigira kurara kwakanaka kweREM," anodaro Dr. Brodner. Taura nachiremba wako usati waedza chero mishonga nyowani yekukurudzira kurara.

12. Usaregeredze zviratidzo zvechikwereti chakakomba chehope

Chekupedzisira, chenjerera zviratidzo zvekuti kushaya kurara kuri kusvika nenjodzi. Kurara chikwereti ibhizinesi rakakomba. Yakakomba zvakakwana zvekuti inogona kukanganisa kukanganisa mashandiro uye mashandiro kusvika padanho rekuita senge iwe wakadhakwa.

Uye kushomeka kuri kuramba kuchiitika kunogona kukonzera mhedzisiro yakakomba yehutano. "Kuwedzera kwenguva refu kwemhedzisiro yekurasikirwa nehope kwakabatana nemhedzisiro yakawanda inokuvadza hutano," anotsanangura Dr. Brodner, "kusanganisira kufutisa, chirwere cheshuga, kutadza kushivirira glucose, chirwere chemoyo, BP, kushungurudzika, kushushikana, uye kushushikana."

Mireza tsvuku yekuteedzera kunosanganisira kunetseka kuisa pfungwa, kukanganwa, kushanduka kwemamiriro ekunze, kuona kwakashata, uye shanduko mukuda kudya. Kana chimwe chezviratidzo izvi chichiita sechizivikanwa, ino ndiyo nguva yekufona netiweki yako yekutsigira uye kuita kuti kurara kuve chinhu chekutanga nekukurumidza sezvaungakwanise.

Mashoko ekupedzisira (usati waenda kumborara)

Unotenda kana kwete, kuwana zvakakwana kurara iwe imwe nzira yekutarisira zvirinani mwana wako. Kuneta kunogona kukanganisa kutonga kwako, kukonzeresa kutsamwa, uye kunyange kukuita kuti uwedzere kutarisana nenjodzi - hapana chimwe chazvo chakanakira iwe kana mudiki wako.

"Ita ruregerero rwekukoshesa kurara," anodaro Cralle. Wese munhu mumhuri achabatsirwa kana iwe ukadaro.

Sarah Garone, NDTR, inyanzvi yezvokudya, munyori wezvehutano akazvimiririra, uye blogger yezvokudya. Iye anogara nemurume wake nevana vatatu muMesa, Arizona. Tsvaga iye achigovana pasi-pasi-pasi hutano uye ruzivo rwekudya uye (kazhinji) zvine hutano mabikirwo pa Tsamba yerudo kune Chikafu.