Zvese Zvekuziva Nezve mashanu Matanho Ekurara

Zvemukati

• Matanho ekurara
• Chikamu 1
• Chikamu 2
• Matanho 3 & 4
• Chikamu 5: REM hope
• Chokwadi nezve kurara
• Kukanganiswa kwekurara
• Kusarara
• Kurara kufema
• Isina gumbo gumbo chirwere
• Shift basa kusagadzikana
• Narcolepsy
• Matipi ekuti uwane kurara kwemhando yepamusoro
• Chinokosha

Haisi chakavanzika chekuti kurara ndechimwe chezvinhu zvakakosha zvehutano hwakanaka. Patinorara, miviri yedu inotora nguva ku:

• kugadzirisa mhasuru
• kukura mapfupa
• gadzirisa mahormone
• ronga ndangariro

Kune nhanho ina dzekurara, dzinosanganisira zvese REM uye isiri-REM yekurara, yatinotenderera kuburikidza nehusiku humwe.

Muchikamu chino, tichaongorora matanho aya ekurara, takurukura nezvekukanganiswa kwekurara, pamwe nemazano ekuti uwane kurara zvirinani.

Matanho ekurara

Kune mhando mbiri dzekurara: REM - kana kukurumidza kufamba kwemaziso - kurara uye kusiri-REM kurara. Kurara-kusiri kweREM kunosanganisira matanho akati wandei, uku kurara kweREM ingori nhanho imwe chete.

Chikamu 1

Iyi nhanho yekurara isiri-REM inoitika paunotanga kukotsira uye kazhinji inongotora maminetsi mashoma.

Pakati peiyi nhanho:

• kurova kwemoyo uye kufema kunononoka
• mhasuru dzinotanga kuzorora
• iwe unogadzira alpha uye theta uropi mafungu

Chikamu 2

Iyi nhanho inotevera yekusarara kweREM inguva yekurara zvishoma usati wapinda muhope huru, uye inogara kwemaminitsi makumi maviri nemashanu.

Pakati peiyi nhanho:

• kurova kwemoyo uye kufema kunononoka kumberi
• hapana kufamba kwemaziso
• Tembiricha yemuviri inodonha
• mafungu ehuropi anokwira kumusoro uye pasi, achiburitsa "tsvimbo dzekurara"

Matanho 3 & 4

Aya matanho ekupedzisira ekurara-asiri REM ndiwo matanho ekurara zvakadzama. Matanho matatu neana anozivikanwa seinononoka wave, kana delta, kurara. Muviri wako unoita akasiyana akakosha ehutano-anosimudzira mabasa mune aya ekupedzisira asiri maREM matanho.

Pakati pezvikamu izvi:

• kumutsa kubva kuhope kunonetsa
• kurova kwemoyo uye kufema zviri pamwero wavo unononoka
• hapana kufamba kwemaziso
• muviri wakasununguka zvakakwana
• delta mafungu europi aripo
• kugadziriswa kwemashu uye kukura, uye kumutsiridzwa kwesero kunoitika
• immune system inosimbisa

Chikamu 5: REM hope

Iyo yekukurumidza yekufambisa ziso danho inoitika anenge maminetsi makumi mapfumbamwe mushure mekurara, uye ndiyo yekutanga "kurota" nhanho yekurara. Kurara kweREM kunotora ingangoita maminetsi gumi nguva yekutanga, ichiwedzera neese REM kutenderera. Iyo yekupedzisira kutenderera kweREM kurara kazhinji inotora ingangoita makumi matanhatu maminetsi.

Pakati peiyi nhanho:

• kufamba kwemaziso kunova nekukurumidza
• kufema uye kurova kwemoyo kunowedzera
• mhasuru dzemakumbo dzinoomarara kwenguva pfupi, asi kumonyoroka kunogona kuitika
• chiitiko chehuropi chakawedzera zvakanyanya

Paunorara husiku, unotenderera nematanho ese ekurara kakawanda - ingangoita maminetsi makumi mapfumbamwe kana zvakadaro.

Chokwadi nezve kurara

Kune chimwe chinhu chakakosha kuhutano hwedu uye kugara zvakanaka, kuchine zvakawanda zvatisingazive nezvekurara. Nekudaro, hezvino zvinomwe zvinonakidza chokwadi icho isu ita ziva:

1. Vanhu vanopedza 1/3 yehupenyu hwavo vakarara, nepo katsi dzinoshandisa dzinenge 2/3 dzevakarara. Dzimwe mhuka, senge koalas uye zviremwaremwa, zvinogona kurara kusvika maawa makumi maviri nemaviri pazuva.
2. Vacheche vacheche vanoda maawa gumi nemana kusvika gumi nemashanu ekurara pazuva, nepo vechidiki vachida maawa masere kusvika gumi manheru ega ega. Vazhinji vakuru vanoda maawa manomwe kusvika ku9 ekurara.
3. Kurara kwekutadza kunogona kukanganisa zvakanyanya hutano. Kunyangwe mashoma semaawa makumi manomwe nemaviri asina kurara anogona kukonzera kusanduka kwemamiriro, kunetseka kushanda, uye kuchinja maonero.
4. Masimba emagetsi anonyudza panguva mbiri dzakasiyana dzezuva: 2:00 a.m. uye 2:00 pm Izvi zvinotsanangura kuneta kwemasikati-masikati izvo vamwe vanhu vanonzwa pakati pezuva.
5. Zviroto zvinogona kuoneka muvara kana zvachose mugryscale. Mumwe kubva muna2008 akawana kuti kuwana terevhizheni nhema nechena kune chekuita neruvara rwehope dzake.
6. Nzvimbo dzakakwirira dzinogona kukanganisa hutano hwehope. Zvinoenderana neizvi, izvi zvinogona kunge zviri nekuda kweiyo yakadzikira huwandu hwerunono wave (yakadzika) kurara.
7. Kunyangwe pachine zvakawanda zvekudzidza nezvekurara, chinhu chikuru chatinoziva ndechekuti kurara kwakangokosha kuhutano hwakanaka sekudya zvinovaka muviri uye kurovedza muviri.

Kukanganiswa kwekurara

Sekureva kweAmerican Sleep Association, vanhu vakuru vanosvika makumi mashanu kusvika makumi manomwe muUnited States vane dambudziko rekurara. Matambudziko ekurara anogona kukanganisa maitiro ekurara, ayo anogona kuzotungamira kune mamwe matambudziko ehutano. Pazasi, iwe unowana zvimwe zve zvakajairika kurara kusagadzikana uye mabatirwo avanobatwa.

Kusarara

Kusarara kushomeka kwekurara mamiriro kunoonekwa nekunetseka kurara. Vamwe vanhu vane dambudziko rekurara, vamwe havakwanise kuramba vakarara, uye vamwe vane dambudziko nezvose zviri zviviri. Kushaya hope kazhinji kunokonzeresa kurara masikati uye kuneta.

Kufungisisa maitiro ekurapa (CBT) ndiyo yekurapa kwekusarara. CBT inogona zvakare kusanganiswa nemishonga yekurara, iyo inokwanisa kubatsira vanhu kurara uye kuramba vakarara. Kune vamwe vanhu, kuvandudza hutsanana hwekurara kunogona kubatsirawo.

Kurara kufema

Kuvharidzira kufema kwekurara mamiriro ezvinhu umo muviri unomira kufema panguva yekurara. Iyi nguva yekusafema, inonzi apnea, inoitika nekuti nzira dzepamhepo dzepahuro dzinova dzakatetepa zvakanyanya kutendera kuti mweya ufambe. Kufanana nekushaya hope, chiitiko ichi chinogona kukanganisa kunaka kwekurara.

Mutsara wekutanga wekurapa wekufema kufema inoramba ichienderera yakanaka mweya yekumanikidza (CPAP) muchina. ICPAP inogadzira kukwana kwakakwana kwemhepo kutendera munhu ane hope dzekufema kufema zvakanaka panguva yekurara. Kana iyo CPAP isingabatsire, bilevel yakanaka yemhepo yekumanikidza (BiPAP kana BPAP) ndiyo inotevera sarudzo. Muzviitiko zvakakomba, kuvhiya kunogona kudikanwa.

Isina gumbo gumbo chirwere

Restless leg syndrome (RLS) chirwere chetsinga chinokonzeresa kusagadzikana mumakumbo, icho chinowanzoonekwa kana uchizorora kana kuyedza kurara. Vanhu vane RLS kazhinji vanonetseka kuwana yakakwana kurara nekuda kwezviratidzo zvavo.

Mimwe mishonga, senge yekurara uye anticonvulsants, inogona kupihwa kubatsira kubatsira kubata RLS zviratidzo. Kudzidzira hutano hwakanaka hwekurara kunogona kubatsira kuzorodza muviri usati warara uye kuita kuti zvive nyore kurara.

Shift basa kusagadzikana

Shift basa kusagadzikana chiitiko chinowanzo kubata avo vanoshanda kunze kweyakajairwa 9-kusvika-5 purogiramu. Dambudziko iri rinogona kukonzera kusaenzana mune yakasikwa circadian mutinhimira, kana kurara-kumuka kutenderera. Vanhu vane chirwere ichi vari panjodzi yakakwira yekuwedzera kurara masikati uye nyaya dzehutano.

Kurapa kwekushanduka kwebasa kusagadzikana kunosanganisira kutora nguva zhinji kurara, kudzivirira zvinokurudzira, uye kudzikisa huwandu hwemaawa akashanda, zvese izvi zvinogona kubatsira kusimudzira kunaka kwekurara. Kune vanhu vanorara masikati, zvinogona kubatsirawo kushandisa maturusi ekudzivirira mwenje akadai semagirazi kana machira.

Narcolepsy

Narcolepsy chirwere chetsinga chinokonzera kukotsira kwakanyanya masikati uye "kurara kwekurara", kana kamwe kamwe kurara. Narcolepsy inokonzeresa cataplexy, inova kamwe kamwe, kudonha kwemuviri kunokonzerwa nekurasikirwa nemhasuru kudzora. Vanhu vane narcolepsy vanowanzo kuve nekukanganiswa kwakanyanya muhupenyu hwavo hwezuva nezuva.

Mishonga yakadai seinosimudzira uye SSRIs inoshandiswa kurapa zviratidzo zve narcolepsy. Kurapa kwepamba, sekudzivirira zvinokurudzira uye kurovedza muviri nguva dzose, zvinogona kubatsira kusimudzira kurara kune hutano.Mararamiro anochinja, sekudzivirira zvimwe zviitiko nekuita pekugara, zvakakoshawo kubatsira kudzora kukuvara.

Matipi ekuti uwane kurara kwemhando yepamusoro

Kudzidzira hutano hwakanaka hwekurara ndiyo nzira yakanakisa yekurara yemhando husiku. Hedzino dzimwe nzira dzaungaite kuti uvandudze hutsanana hwako hwekurara:

• Pedza nguva kunze kwezuva mukati mezuva. Kufumura muviri wako kuchiedza chechisikigo masikati kunogona kubatsira kuchengetedza mutserendende wakagwinya.
• Rovedza muviri kana fambisa muviri wako zuva rese. Kuwana kamwechete kurovedza muviri kana kufamba kwechikamu zuva rega rega inzira huru yekuvandudza yako yekurara mhando.
• Deredza nguva yako yekurara isingasviki maminetsi makumi matatu. Nepo paine mabhenefiti ekurara, kana iwe ukarara kwenguva yakareba kupfuura maminetsi makumi matatu, zvinogona kukusiya wakamuka wakasvinura kana yave nguva yekurara.
• Dzivisa zvinokurudzira uye zvimwe zvekudya usati warara. Caffeine, nicotine, kana doro usati warara zvinogona kukanganisa kurara kwako, sezvinoitawo chikafu chinokonzeresa kugumbuka kana mudumbu.
• Deredza yako skrini nguva kweawa usati warara. MaTV, mafoni, uye zvimwe zvigadzirwa zvemagetsi zvinoburitsa mwenje webhuruu, izvo zvinogona kukanganisa mahormone ayo anokubatsira iwe kurara.
• Gadzira yakasununguka yekurara nharaunda. Kuisa mari mumetiresi yemhando yepamusoro, mutsago, uye gumbeze, pamwe nezvimwe zvinhu zvekuzorora zvekurara, zvinogona kukubatsira kurara zvirinani.

Kupinza aya matipi zvishoma nezvishoma pamusoro penguva kunogona kuvandudza zvakanyanya kurara kwako. Zvisinei, kana iwe uchiri kunetseka kudonha kana kuramba wakarara, inogona kunge iri nguva yekushanyira chiremba kuti ukurukure dzimwe sarudzo.

Chinokosha

Muviri wako unotenderera kuburikidza nematanho mashanu ekurara husiku hwega hwega: nhanho ina dzekurara-kweREM uye imwe nhanho yekurara kweREM. Pakati peiyi nguva yekurara, kufema kwedu, kurova kwemoyo, mhasuru, uye masaisai ehuropi zvese zvinokanganiswa zvakasiyana.

Kuwana kurara kwakaringana kwakakosha kune zviitiko zvekusimudzira hutano sekugaya, kukura, uye ndangariro. Zvimwe zvinokanganisa kurara, sekushaya hope, zvinogona kukonzera husina kunaka kurara uye kunetsekana kushanda zuva rese.

Chinhu chakanakisa chaungaite kusimudzira yako yekurara mhando kugadzirisa chero mamiriro ezvinhu uye shanda pane yako yekurara hutsanana.