Chii Chinonzi Kurara Kudhakwa?

Zvemukati

• Chii?
• Zviratidzo zvekurara kudhakwa
• Zvinokonzera kurara kudhakwa
• Njodzi zvinhu zvekurara kudhakwa
• Kuongorora
• Kurapa
• Nguva yekuona chiremba
• Chinokosha

Chii?

Fungidzira uchimutswa kubva kuhope huru uko, panzvimbo pekunzwa wakagadzirira kutora pazuva, iwe unonzwa kuvhiringidzika, kusagadzikana, kana pfungwa yekumhanyisa adrenaline. Kana iwe wakasangana nemanzwiro akadaro, iwe unogona kunge wakave nechikamu chehope kudhakwa.

Kurara kudhakwa chirwere chehope chinotsanangura manzwiro ekukurumidza kuita kana kufungidzira pakumuka. Inodanwa zvakare kunzi kukakavara kwekumutsa. Cleveland Clinic inofungidzira kuti zvinoitika mu1 muvanhu vakuru vanomwe, asi huwandu chaihwo hwevanhu hunogona kuve hukuru zvakanyanya.

Verenga pamusoro kuti udzidze zvakawanda nezve kurara kudhakwa uye maitiro ekugadzirisa nazvo.

Zviratidzo zvekurara kudhakwa

Zviratidzo zvekudhakwa kwekurara zvinogona kusanganisira zvinotevera:

• nyonganiso pakumutswa, inozivikanwawo sekuvhiringidzika kumutsa
• achivhunduka
• mhinduro dzisina kujeka
• hukasha hwepanyama pasina kuzvirangarira zvakaitika
• kutaura kunonoka
• kurangarira kwakashata kana kunzwa kweamnesia
• hutsi hwehuropi masikati
• kunetseka kuisa pfungwa

Kunyange zvakajairika kuda kurova bhatani re "snooze" mushure mekunge alarm yako yarira, kurara kudhakwa kunokonzeresa vanhu vazhinji kuti vadzokere kunorara vasina kutanga vamuka zvizere.

Zvikamu zvekuvhiringidzika kwekumutsa zvinowanzoita kwemaminitsi mashanu kusvika gumi nemashanu. Sekureva kweAmerican Academy yeSleep Medicine, zvimwe zvikamu zvinogona kutora kwenguva yakareba semaminitsi makumi mana.

Mushure mekurara, uropi hwako haungoerekana hwamuka - hunofanirwa kutanga hwafamba nenzira yechisikirwo inonzi sleep inertia. Iwe unosangana negrogginess uye pamwe chinetso chekutanga pakubuda pamubhedha ipapo.

Kurara kudhakwa kunodarika chikamu chekurara inertia, saka huropi hwako nemuviri hazviwane mukana wekuchinjira muchikamu chakamutswa.

Zvinokonzera kurara kudhakwa

Izvo zvinogona kukonzera kurara kudhakwa zvinogona kunge zvakabatana nezvimwe zvinhu zvinokanganisa kurara kwako. Izvi zvinogona kusanganisira kusagadzikana kwekurara, senge kufema kufema, pamwe nekurara kwakawanda.

Restless leg syndrome inogona kunge iri imwe chikonzero chekurara kudhakwa nekuti inogona kukanganisa hunhu hwako hwekurara husiku.

Zvimwe zvinhu zvinogona kukonzera kurara kudhakwa zvinosanganisira:

• purogiramu yebasa, kunyanya kusiana kwakasiyana
• shanduko yemafungiro pamwe nedambudziko rebipolari
• kunwa doro
• kushungurudzika kwepfungwa
• kushushikana uye kunetseka, izvo zvinogona kuwedzerwa husiku paunenge uchiedza kurara

Sekureva kweCleveland Clinic, kurara kudhakwa kunogona kukonzereswa nekurara kushoma kana kunyanyisa. Muchokwadi, kumwe kufungidzira kunoratidza kuti 15 muzana yehope kudhakwa yakabatana nekuwana maawa mapfumbamwe ekurara husiku humwe, nepo 20 muzana yezviitiko zvakataurwa zvakabatana nekuwana asingasviki maawa matanhatu.

Vanhu vanoona kurara kudhakwa zvakare vane mukana wekuti vave nenguva dzakareba dzekurara zvakadzama. Zvinokanganisa kumutsa zvinowanzoitika pachikamu chekutanga chehusiku panguva yako yekurara yakadzika kutenderera.

Njodzi zvinhu zvekurara kudhakwa

Kurara kudhakwa chiitiko chinowanzoitika chisina chimwe chikonzero. Pane kudaro, vaongorori vakaona zvinogona kupa zvinhu, senge:

• Chirwere chepreexist chiripo chehutano hwepfungwa. Imwe ongororo yakawana kuti 37.4 muzana yevanhu vane kuvhiringidzika kwekumutsa vaive zvakare nechisimba hutano hwepfungwa kusagadzikana. Kunyange bipolar nekutya kusagadzikana kwanga kwakanyanya, kushushikana, kushushikana, uye mushure mekushungurudzika kusagadzikana kusagadzikana (PTSD) zvakaonekwa zvakare.
• Kutora mishonga yekudzvinyirira. Chidzidzo chimwe chete ichi chakawana zvakare kuti makumi matatu neshanu muzana yevanhu vanotaura kudhakwa kwekurara vakatorawo mishonga yepfungwa. Izvi zvinonyanya kusanganisira mishonga yekudzvinyirira.
• Kuwana kurara kushoma nguva dzose. Kushaya hope ndechimwe chakanangana nenjodzi chinogona kutungamira kurudzi urwu rwekusarara.
• Kunyanya kurara nguva zhinji. Izvi zvinogona zvakare kuve zvine hukama nehutano hwepamoyo.
• Hypersomnia. Izvi zvinoreva kurara zvakanyanya masikati pamwe nekuramba uchinetseka kumuka mangwanani. Hypersomnia inogona kuitika kana kana pasina kurara kudhakwa.
• Kuve nenhoroondo yemhuri yemaparasomnias. Izvi zvinosanganisira:
  • rara kudhakwa
  • kurara uchifamba
  • isina kugadzikana gumbo chirwere
  • kurara kufema

Kuongorora

Kuongorora kurara kwekudhakwa kazhinji kuita kwakawanda-nhanho maitiro. Shamwari dzako kana mumwe wako anogona kukuudza kuti iwe wakaita zvisingaite pakumuka asi iwe ungasarangarira.Chikamu cheapo neapo hachisi chokuita. Zvisinei, kana kurara kudhakwa kunoitika kanenge kamwe pasvondo, inguva yekuona chiremba.

Chiremba wako anoongorora zvinyorwa zvako, achitsvaga chero njodzi, senge mamiriro ekurapa aripo kana chero psychotropic meds yauri kutora izvozvi. Chidzidzo chekurara chinogona kurairwa futi. Izvi zvinogona kuratidza zvimwe zvinoratidza, kusanganisira yakakwira kupfuura yakajairwa kurova kwemoyo panguva yekurara.

Kurapa

Hapana kana kurapwa kumwe chete kunoshandiswa pakurara kwekudhakwa. Mazhinji ematanho ekurapa anosanganisira maitiro ehupenyu.

Chiremba wako anogona kukurudzira chimwe kana kupfuura zvinotevera:

• kudzivisa doro, kunyanya nguva chaiyo isati yarara
• kuwana kurara kwakakwana - pakati pemaawa manomwe nepfumbamwe - husiku hwese
• kunzvenga masikati masikati
• kutora mishonga yekudzvinyirira sezvakarairwa
• kutanga mishonga yekurara, iyo inongowanikwa chete navanachiremba mune zvakakomba zviitiko

Nguva yekuona chiremba

Kunyange kurara kudhakwa hakudi kurapwa, ungangoda kuona chiremba wako kana zvichikonzera mhedzisiro ine njodzi. Izvi zvinogona kusanganisira:

• kukuvara iwe uye vamwe pakumuka
• ndarasikirwa nebasa
• kurara pabasa
• kazhinji masikati masikati
• kuramba uchishaya hope
• kumuka waneta
• matambudziko muhukama hwako

Chiremba wako anoongorora zviratidzo zvako uye nhoroondo yako yese yehutano kuti aone kana paine chero kuyedzwa kuchidikanwa. Izvi zvinogona kusanganisira kudzidza kwekurara.

Chinokosha

Kurara kudhakwa chiitiko chinowanzoitika. Kana iwe uchinzwa kuvhiringidzika, hasha, kana kuvhunduka pakumuka, saka unogona kunge wakave nechikamu.

Kuona chiremba wako ndiyo yekutanga kosi yekuita. Kudzidza kwekurara kunogona zvakare kuona zviri kuitika uye kubatsira chiremba wako kukudziridza chirongwa chekurapa kwekuzorora kwakanaka kwehusiku - uye kumuka.