Chikwereti Chekurara: Iwe Unogona Kambobata Up?

Zvemukati

• Kugadzirira kurara kwakarasika
• Chii chinonzi kushaya hope?
• Matipi ekugadzira akarara akarara
• Zvakanakira kuwana yakawanda kurara kana uchikwanisa
• Ngozi dzekuedza kugadzira hope dzakarasika
• Chinokosha

Kugadzirira kurara kwakarasika

Unogona here kurara wakarasikirwa nehusiku husiku hunotevera? Mhinduro yakapusa ndihungu. Kana iwe uchifanirwa kumuka mangwanani kuitira musangano musi weChishanu, uye wozorara muMugovera iwoyo, iwe unonyanya kupora yako yakarasika kurara.

Kurara chiitiko chekudzoreredza - iwe paunenge uchirara, huropi hwako huri kunyora ruzivo uye kurapa muviri wako. Iyo inosarudza izvo zvakakosha kubatisisa, uye chii chingaregedzwe chiende. Uropi hwako hunogadzira nzira nyowani dzinokubatsira iwe kufamba zuva rinotevera. Kurara zvakare kunoporesa nekugadzirisa yako tsinga dzeropa nemoyo.

Izvo zvataurwa, kubata husiku hwakarasika hwekurara hakuna kunyatso kufanana nekutora kurara kwaunoda pakutanga. Paunobata, zvinotora imwe nguva kuti muviri wako upore. , zvinotora mazuva mana kuti uwane zvakakwana kubva paawa imwe yehope dzakarasika.

Pamusoro pezvo, maAmerican mazhinji anorasikirwa nehope vanozviita zvinogara zvichingoitika kamwe chete mukati mechinguva. Izvi zvinogadzira "kushomeka kwekurara," zvichiita kuti zvive zvakaoma kubata pane kurara uye kuwedzera mukana wekurara kwekurara zviratidzo.

Chii chinonzi kushaya hope?

Iyo nguva yenguva yaunorara yakafanana nekuisa mari muaccount yebhangi. Pese paunenge usingawani zvakakwana, zvinodzingwa uye zvinofanirwa kudzorerwa. Paunenge uine chikwereti chehope chisingaperi, haumbofi wakakwanisa kubata.

Zvinoenderana neNational Sleep Foundation, maAmerican anoda maawa manomwe neanomwe ekurara husiku hwega hwega kuti vanzwe zvakanaka, asi 73 muzana yedu tinotadza kusvika pachinangwa ichocho nguva dzose. Izvi zvinokonzerwa nezvinhu zvakawanda, senge mabasa echikoro, maawa marefu ekushanda, uye kuwedzerwa kushandiswa kwemagetsi senge mafoni.

Vanhu vazhinji vanofunga kuti vanogona kutsiva kwavo kurasika kurara pakupera kwevhiki. Zvisinei, kana iwe ukarara kwenguva refu kwazvo Mugovera neSvondo, zvinonetsa kuti uwane kurara nenguva paSvondo manheru. Kukanganisa kunoenderera mberi muvhiki rinotevera.

Kugara uchirara kune mukana wekukonzera matambudziko mazhinji ehutano. Inogona kukuisa panjodzi yakawedzera yechirwere cheshuga, immune system isina kusimba, uye neBP. Iwe unogona zvakare kuve nematanho epamusoro ecortisol -a kushungurudzika mahormone. Izvi zvinogona kukonzera kutsamwa, kushushikana, uye kunyangwe pfungwa dzekuzviuraya. Uye zvakare, kukotsira kunowedzera mukana wako wekurara mushure megumbo uye kupinda mutsaona.

Matipi ekugadzira akarara akarara

Haasi munhu wese anoda huwandu hwakaenzana hwemaawa ekurara husiku humwe. Vamwe vanhu vanoda mapfumbamwe kana anopfuura, uye vamwe vakanaka nevatanhatu kana zvishoma. Kuti uone kuti iwe unoda zvakadii, tarisa manzwiro aunoita zuva rinotevera mushure mezviyero zvakasiyana zvekurara.

Iwe unogona zvakare kuona kuti inguvai yekurara yaunoda nekutendera muviri wako kurara zvakanyanya sekuda kwazvinoita mukati memazuva mashoma. Iwe unozobva wakasununguka kupinda mumuviri wako wakanyanya kurara mutinhimira, uyo waunogona kuenderera mushure mekuyedza kwapera.

Kana iwe uchisuwa kuwana mumaawa akakwana ekurara, heano mashoma nzira dzaungaite iwe.

• Tora kumborara kwesimba kwemaminitsi makumi maviri masikati.
• Kurara pakupera kwevhiki, asi kwete anopfuura maawa maviri apfuura nguva yakajairika yaunomuka.
• Kurara zvakanyanya kwehusiku humwe kana huviri.
• Enda kunorara zvishoma pamberi peusiku hunotevera.

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge taita chikwereti Pane kudaro, iwe unoda kuita shanduko dzenguva refu.

• Enda unorara maminetsi gumi nemashanu apfuura manheru ega ega kusvikira wasvika panguva yako yekurara yaunoda.
• Usarara mushure memaawa maviri apfuura apo iwe paunowanzomuka, kunyangwe pakupera kwevhiki.
• Chengeta zvemagetsi mune imwe imba.
• Funga nezve yako yemanheru maitiro kuti uone kana paine chiri kukuchengetedza iwe kunonoka.
• Regedza kushandisa zvemagetsi maawa maviri usati warara.
• Ita shuwa kuti imba yako yekurara yakasviba uye inotonhorera zvakakwana.
• Dzivisa caffeine pakati pehusiku.
• Rovedza muviri pasati papfuura maawa matatu usati warara.
• Dzivisa kurara kunze kwemaminetsi emagetsi emaminitsi makumi maviri.

Kana matanho aya asingabatsire, kana kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchizoita Unogona kubatsirwa nekudzidza kwekurara kuti uone kuti chii chakashata.

Zvakanakira kuwana yakawanda kurara kana uchikwanisa

Zvakanakira kurara zvakakwana zvinowanzo kufuratirwa. Zvingaite sekunge urikutambisa maawa anokosha ekushanda kana ukazvibvumira kuti uwane zororo rakaringana. Nekudaro, kurara kwakangokosha chiitiko senge chero chinhu chaunoita iwe uchinge wakasvinura.

Kuwana kurara zvakakwana kunovandudza kudzidza nekurangarira. Vanhu kazhinji vanoita zvirinani pamabasa epfungwa mushure mekurara zvakakwana usiku. Izvi zvinoreva kuti kana iwe ukawana maawa mapfumbamwe pane emaawa manomwe, zvinogona kukutorera nguva shoma yekuita mabasa zuva rinotevera, nekuti huropi hwako huchave hwakasimba. Kuita mabasa nekukurumidza zvino zvinoita kuti zvive nyore kuenda kunorara pane imwe nguva inonzwisisika husiku hunotevera.

Uyezve, kuwana kurara kwakawanda kunogona kubatsira muviri wako kugara uine hutano. Iyo inodzivirira moyo wako uye inobatsira kuchengeta yako BP yakaderera, yako chishuwo yakajairika, uye ako eropa glucose mazinga ari akajairwa renji. Munguva yekurara, muviri wako unoburitsa mahormone anokubatsira iwe kukura. Iyo zvakare inogadzirisa maseru uye tishu uye inovandudza yako mhasuru uremu. Kurara zvakakwana kwakanakira immune system yako, zvichikubatsira kudzivirira hutachiona.

Ngozi dzekuedza kugadzira hope dzakarasika

Maitiro asina kujairika ekurara anogona kuwedzera njodzi yako kune akasiyana marapirwo, kusanganisira:

• chirwere cheshuga
• kurema kuwedzera
• kushushikana
• kuora mwoyo
• bipolar kusagadzikana
• kunonoka kupindura immune
• chirwere chemoyo
• matambudziko ekurangarira

Nhau dzakanaka ndedzekuti kuwana kurara zvakakwana kunogona kudzosera njodzi yakawedzera yezvirwere izvi. Hazvina kunonoka kutora maitiro ekurara ane hutano.

Chinokosha

Zviri kuyedza, uye kazhinji kutokurudzirwa, kurara zvishoma sezvinobvira kuti upfuure nezuva. Mutsika inokoshesa kushanda nesimba uye kuzvipira, kurara zvakadzama kazhinji kunotora chigaro chekumashure. Nekudaro, kuzvinyima iwe yekurara yakakwana kunogona kuita kuti kuita kwako kutonyanya. Inogonawo kukanganisa hutano hwako.

Neraki, chikwereti chehope chinogona kudzoserwa. Shanduko dzakareruka kune ako maitiro anokutendera iwe kuti uende kunorara pakutanga kana kugara pamubhedha kwenguva refu. Ipapo unenge watove wakagadzirira zuva rinouya.