REM kurara: chii icho, nei chakakosha uye kuti ungachiita sei

Zvemukati

• Nei kurara kweREM kwakakosha
• Sezvazvinoitika
• Maitiro ekuita ekurara kweREM
• Mhedzisiro yekushaikwa kweREM kurara

Kurara kweREM chikamu chehope chinoratidzirwa nekukurumidza kufamba kwemaziso, kurota kwakajeka, kufamba kwekusazvibata kwemhasuru, kuita kwakakomba kwehuropi, kufema uye nekukurumidza kurova kwemoyo kunovimbisa kuwedzera kwe oxygen panguva ino. Ichi chikamu chehope chakakosha kwazvo mukugadzirisa kwendangariro uye ruzivo, semuenzaniso.

Panguva yekurara pane nguva dzinoverengeka dzakasiyana, yekutanga yacho inove neyakareruka kurara uyezve inoenda kuburikidza nezvimwe zvikamu kusvika yasvika pakurara kweREM. Nekudaro, kuti uwane kurara kweREM, mamwe matanho anodiwa usati warara, sekudzivirira kushandisa nharembozha, zvinwiwa zvinwiwa uye chikafu chakazara mu caffeine nedoro, uye zvinodikanwa kuchengetedza nharaunda ine rima kuti ishandise melatonin, inova iyo hormone inogadzirwa nemuviri ine basa rekugadzirisa kurara.

Ona zvimwe zvakawanda pamusoro pekuti maratidziro ekurara uye zvikamu zvawo zvinoshanda sei.

Nei kurara kweREM kwakakosha

Kusvika padanho rekurara kweREM kwakakosha kugadzirisa ndangariro, maitiro ezviitiko uye ruzivo rwunowanikwa mukati mezuva. Uye zvakare, kurara kweREM kunovimbisa kuzorora kwakanaka kwehusiku uye huwandu hwemuviri, kubatsira kudzivirira chirwere chemwoyo uye matambudziko epfungwa uye epfungwa, senge kushushikana uye kushushikana. Tarisa uone mamwe matipi ekurara kwakanaka kwehusiku.

Muvacheche nevana, kurara kweREM kwakatonyanya kukosha nekuti sezvavanenge vachipfuura nenguva yekukura kwakasimba, huropi hunoda kuronga zvese zvakaunganidzwa kudzidza zuva nezuva kuti zvizozvara zvakare zvazvakadzidza. Nenzira iyi, zvakajairika kuti vana vabudirire nekukurumidza uye vagare kwenguva refu mukurara kweREM kupfuura vanhu vakuru.

Sezvazvinoitika

Panguva yekurara pane kutenderera kwezvikamu zvinoverengeka uye kurara kweREM kunoitika muchikamu chechina, saka zvinotora nguva kusvika panguva ino. Kutanga, muviri unopinda nenzira yekurara isiri-REM, iyo ine nhanho yekutanga yekurara kwakareruka, iyo inotora ingangoita maminetsi makumi mapfumbamwe, uyezve imwe nhanho, zvakare yekurara kwakareruka, kunotora avhareji yemaminetsi makumi maviri.

Mushure mematanho maviri aya, muviri unosvika pakurara kweREM uye munhu anotanga kurota uye achichinja mumuviri, sekumhanyisa maziso, kunyangwe kana akavharwa, kuwedzera kwehuropi, uye nekufema nekukurumidza uye nekurova kwemoyo.

Iyo nguva yekurara kweREM inoenderana nemunhu wega uye iyo yakazara nguva yekurara, iyo inofanirwa kunge iri pakati peanomwe kusvika kuma9 maawa, uye panguva yehusiku munhu anoenda kuburikidza nechikamu ichi kashoma, achidzokorora kutenderera ka4 kusvika ka5.

Maitiro ekuita ekurara kweREM

Kuti uwane kurara kweREM uye nekuvandudza mhando yeiyo nguva yekuzorora husiku, zvakakosha kutevedzera mamwe matanho, sekumisikidza tsika yekurara kugadzirira muviri nepfungwa, zvichidikanwa kudzikisa mwenje wepakati, kudzivirira ruzha rukuru uye kusashandisa foni uye usatomboona terevhizheni usati warara.

Pamusoro pezvo, tembiricha yemukamuri inofanirwa kuchengetwa iri pakati pegumi neshanu kusvika makumi maviri neshanu, semamiriro ekunze anofadza akakoshawo kuti muviri uzorore zvakanaka uye hazvikurudzirwe kudya chikafu kana zvinwiwa zvine shuga yakawanda, caffeine nedoro sezvo izvi zvichigona zvinokanganisa hutano hwehope.

Ona muvhidhiyo pazasi gumi manomano ekurara nekukurumidza uye zvirinani uye nenzira iyi yekuvandudza mhando yeREM yekurara:

Mhedzisiro yekushaikwa kweREM kurara

Kana munhu akasakwanise kurara neREM, inogona kuve nemhedzisiro pamuviri nepfungwa, sezvo iri nguva yekurara inodiwa pakuvandudzwa kwehuropi. Zvimwe zvidzidzo zvinoratidza kuti vakuru nevana vasingakwanise kurara neREM vane njodzi yakanyanya yekukura migraine, kufutisa, mukuwedzera pakuve nemikana yekuve nematambudziko ekudzidza uye kutambura nekushushikana nekushushikana.

Nekudaro, mamwe matambudziko ehutano anogona kukanganisa kurara uye kuita kuti munhu asakwanise kuwana REM kurara zviri nyore, senge kufema kufema kufema, chinova chirwere chinokonzera kumira kwechinguva kwekufema. Narcolepsy chimwe chirwere chinokonzeresa kusanzwisisika mumutemo weREM kurara uye kunoitika kana munhu aenda kunorara chero nguva yezuva uye chero kupi. Ona zvirinani chinonzi narcolepsy uye chii chinonzi kurapwa.

Kuti uzive kuti inguva ipi yekumuka kana kuti inguvai yekurara kuti uwane kuzorora kwekurara kunozadzisa kurara kweREM, ingoisa iyo data mune inotevera Calculator: