Kurara Mukati meKuvharirwa? Maitiro Ekudzokorora Yako Maitiro eiyo 'Nyowani Yakajairwa'

Zvemukati

• Iyo nyowani yekurara nzvimbo
• Kudzorera rwiyo rwako kumashure
• Chiedza chezuva
• Zvinowanzoitika
• Hapana kofi maawa matanhatu usati warara
• Bvisa
• Usaenda kunorara zvakare mangwanani

Hatisi kuvharirwa zvekare, Toto, uye maitiro edu matsva achiri kutsanangurwa.

Yese data uye huwandu hwakavakirwa pane inowanikwa paruzhinji data panguva yekuburitswa. Rumwe ruzivo runogona kunge rwuri rwechinyakare. Shanyira yedu coronavirus hub uye uteedzere edu ehupenyu anovandudza peji yerazvino ruzivo rwe COVID-19 kubuda.

Iyi yakareba kusvika pakuisa vanhu voga, vazhinji vedu takajaira kurova bhatani renozo.

Ndiri kuseka ani? Handina kana kuisa alarm kubva muna Kukadzi.

Hupenyu hwadonha kubva panjanji zvakati kuti nekuda kweCOVID-19, asi kwandiri, kurara mukati rave riri diki sirivheri yakarovera mudutu.

Handisi ndega. Zvino imba iriko basa uye basa riri pamba pevakawanda, kushanda uye kurara kunogona kuitika zvakanyanya - chero nguva, chero kupi.

Dhata rakaunganidzwa nekambani yehutano analytics Evidation Hutano inoratidza kuti kubva zvakavharwa zvega, vanhu vekuAmerican vakawedzera nguva yavo vakarara nezvikamu makumi maviri kubva muzana.

Sekureva kwa Dr. Richard Bogan, director wezvekurapa weSleepMed weSouth Carolina uye Mutungamiri weBogan Sleep Consultants, izororo rakakodzera kwazvo iro isu vazhinji tinonyatsoda.

"Kurara kunokosha uye nehupenyu," anodaro Bogan. “Unofanira kurara. Iyo iri nani mhando, huwandu, uye kuenderera kwehope, zvirinani huropi hunoshanda. Unorangarira zvirinani, manzwiro ako ari nani, kurudziro yako uye immune system yako iri nani. ”

Sekureva kwaBogan, inenge 40 muzana yevagari vanotambura nekushaya hope. Icho chikwereti chehope icho vamwe vedu vari kushanda nesimba kuti vabhadhare panguva yekuvharirwa, vaine katsi kurara uye kurara mukati zuva nezuva.

Kudzoserwa chikwereti chedu kunonzwika zvikuru, asi ndizvo sei izvo zvine basa.

Iyo nyowani yekurara nzvimbo

Tisati tagara-kumba-dzimba, vazhinji vedu tairara zvinoenderana neyedu circadian mutinhimira, kana wachi yemukati, anodaro Bogan. Iyo circadian mutinhimira ndiyo inotaurira muviri wedu nguva yekumuka uye nguva yekurara nguva nenguva.

Kutenderera neyako circadian rhythm inoshanda kana iwe uine yakarongedzwa nguva yekumutsa, nzvimbo yekuve, uye yakarongeka chirongwa chekuchengeta.

Kumusango kumadokero kwekuparadzaniswa - uko basa neupenyu zvisina kuitirwa nguva yakatarwa - vamwe vari kuvhiringidza mutinhimira wechiitiko chinodaidzwa kuti "kumhanya mahara."

Kana uchimhanya wakasununguka, muviri unoenda wakashata kubva pawo makumi maviri nemaviri-maawa circadian mutinhimira.

"Tichimhanya mahara tiri kuona chimwe chezvinhu zviviri zvichiitika: Vanhu vari kurara pavanobatwa nehope, uye / kana kungomuka pese pavanomuka. Uropi haudi kuita izvozvo, "anodaro Bogan.

Dzimwe nyika dzirikutanga kuvhurwa, uye nemikova iyi yakavhurika kunouya mwenje wemambakwedza echinyakare. Hatisi kuvharirwa zvekare, Toto, uye maitiro edu matsva achiri kutsanangurwa.

Maindasitiri akarongeka wezvepfungwa uye Marian University Muzvinafundo Dr. David Rusbasan anotarisira kure basa kuti riwedzere kuwanda.

"Ini ndinofunga imwe yeshanduko hombe ichauya ndeyekumisikidza kukuru kweterevhizheni uye kutaurirana," anodaro Rusbasan. “Vatungamiriri nemaneja izvozvi vanga vaine tarisiro yepamberi pekuti materevhizheni angabudirira sei mumasangano avo. "Ndinotenda kuenda kumberi vachashandisa chirevo ichi zvakanyanya uye zvakatekeshera."

Kudzorera rwiyo rwako kumashure

Nezvinhu izvi zvitsva mupfungwa, vamwe vanhu vanogona kuramba vachiita mahara kwechinguvana. Pakupedzisira, tichafanira kudzokera kune yedu yakakurudzirwa circadian mutinhimira kungoita hutano hwedu nehutano.

Kuti uite zvekare maitiro aya, Bogan ane mamwe mazano:

Chiedza chezuva

"Chiedza chakakosha kwazvo," anodaro Bogan. “Ita shuwa kuti wawana mwenje uye chiitiko. Chiedza chinowedzera kukura kwekumuka, uye izvozvo zvinowedzera huropi hwedu kushanda. ”

Kuwana chero kupi kubva pamashanu kusvika kumaminetsi gumi nemashanu ezuva zuva kaviri pavhiki zvakaringana kusimudzira vhitamini D yako, iyo inozivikanwa kukanganisa kurara.

Zvinowanzoitika

Iyo ingave iri nguva yekuchera iyo yekare alamu wachi yawaive nayo kumashure muna Kukadzi. "Simuka panguva imwechete mazuva ese uye uwane kubhenekerwa kwechiedza panguva iyoyo," anodaro Bogan.

Ive neshuwa yekubhucha yako yekumuka-nguva uine inowirirana nguva yekurara.

Hapana kofi maawa matanhatu usati warara

Kunwa caffeine pedyo nenguva yekurara kunogona kukanganisa kurara kwako.

Ini ndinodaidza uyu mutemo weGremlin “Mogwai”. Zvakawanda sekunge iwe usingape Mogwai mvura mushure mehusiku, caffeine haina kunaka kune vanhu maawa matanhatu vasati varara.

Kofi inodzivisa adenosine, muyananisi akakosha mumhedzisiro yekurasikirwa nehope. Adenosine inoungana muuropi panguva yekumuka uye inogona kutungamira kuchinjiso mukuita kwekuziva kana hope dzadarika.

Bvisa

Dzivisa zvemagetsi awa usati warara.

"Kana tiine mwenje wemagetsi, TV, kana michina, mwenje wemagetsi unorova maziso edu uye edu mafotoretori," anodaro Bogan. Izvi zvinononoka kugadzirwa kwemelatonin, kemikari inogadzirwa nepineal gland muuropi hwako iyo inodzora zviyero zve circadian.

Usaenda kunorara zvakare mangwanani

"Zviri nani kunonoka kurara zvishoma pasina mwenje wemagetsi, nekuti urikugadzira adenosine," anodaro Bogan.

Saka dzima TV uye mhepo pasi zvishoma usati warova piro. Izvi zvinotaurira uropi hwako kuti inguva yekuenda kunorara.

Wese munhu achatsanangura "kukurumidza" zvishoma zvakasiyana, asi iyo National Sleep Foundation inoratidza kuenda kunorara pakati pa8 pm. nepakati peusiku.

Nenhanho idzi uye neyakajairika tsika, vazhinji vedu tinodzoka munzira munzira kweinenge vhiki kana zvakadaro. Vamwe vanogona kuve nenguva yakaoma - semazaya echando, munhu wese circadian mutinhimira wakasiyana, uye kushushikana uye zvimwe zvinhu zvinogona kukanganisa hunhu hwako hwekurara.

Kuti uwane barometer yekukurumidza yehunhu hwehope dzako, ipa iyo Epworth Kurara Scale Bvunzo kamhepo. Iri remibvunzo iri nyore rinobatsira kuyera kana yako yekurara maitiro iri mune yakanaka chimiro.

Kana zvibodzwa zvako zvakakwirira kana kuti uchinetseka zvakanyanya pakurara, ungangoda kufunga nezvekutaura nachiremba.

Zvikamu zvakakwira kupfuura gumi zvinowira muboka re "kufona". Ndakanwisa makumi maviri, saka ndinenge ndichifona imwe nguva kuma2 mangwanani.

Sezvauri kuona, ini ndichiri mahara kumhanya.

Angela Hatem anofarira piña coladas, kubatwa mumvura, uye zviri pachena kuti dombo reyacht.Kana asingatarise nzeve dzemwanakomana wake cheerios akatsauka, Angela anobatsira kune akati wandei mabhuku epamhepo. Mutevere pa Twitter.