Sei Uri Kuva Neakawanda Zvakashamisa Kurota Panguva Yekuzviparadzanisa, Zvinoenderana neZvekurara Nyanzvi

Zvemukati

• Saka, chii chinokonzera kurota kwakajeka?
• Melatonin inogona kukupa zviroto zvisinganzwisisike here?
• Ko zviroto zvisinganzwisisike panguva yekuvharirwa zvinorevei kune hutano hwako hwekurara?
• Ongororo ye

Tucked pakati pekoronavirus misoro pamusoro pekuti COVID-19 inopararira sei uye nzira dze DIY yako wega kumeso mask, pamwe wakacherekedza imwe yakajairika theme mune yako Twitter feed: weird zviroto.

Tora Lindsey Hein, semuenzaniso. Podcast inomiririra uye amai vevana vachangotumira tweet kuti akarota murume wake, Glenn (anoshanda mune zvemari uye ari WFH) achiedza kutora mashifiti kuresitorendi yavakashanda pavakatanga kusangana kukoreji makore anopfuura gumi apfuura . Paakarangarira hope idzi, Hein akabva aisunga kuCOVID-19 nemhedzisiro yazvo paari nemhuri yake, anoudza. Chimiro. Kunyangwe achiwanzo shanda ari kure uye basa remurume wake rakachengeteka, anoti aona kudzikira kwemubhadharo wepodcast, tisingatauri kuti aifanira kukanzura zviitiko zvine chekuita neshoo yake. "Nehupenyu hwedu hwese hwakavhiringidzwa, ndanga ndiine nguva shoma nesimba rekuzvipira pachiratidziro changu izvozvi zvatisina kuchengetwa kwevana," anogovera.

Kurota kwaHein hakuna kujairika. Ndiye mumwe wemamirioni avanhu vane hupenyu hwezuva nezuva hwakashandurwa, neimwe nzira kana imwe, nedenda rekoronavirus. Sezvo COVID-19 ichiri kuramba ichitonga kufukidzwa kwenhau uye maficha enhau, hazvishamise kuti denda iri rakatanga kukanganisa miitiro yekurara kwevanhu. Vanhu vazhinji vari kutaura zviroto zvakajeka, dzimwe nguva zvinoshungurudza panguva yekuvharirwa, kazhinji zvine chekuita nekusagadzikana kwebasa kana kushushikana zvakanyanya nezvehutachiona pachahwo. Asi zviroto izvi zvinorotwa sei zvinoreva (kana pane)?

ICYDK, pfungwa yezviroto yave iripo kwemazana emakore, kubvira apo Sigmund Freud akakurudzira pfungwa yokuti zviroto zvinogona kuva hwindo repfungwa dzisingazivi, anotsanangura kudaro Brittany LeMonda, Ph.D, nyanzvi yeuropi paLenox Hill Hospital muNew York City uye Northwell Health. Neuroscience Institute muGreat Neck, New York. Nhasi, nyanzvi dzinokombamira kubvuma kuti kuva nezviroto zvakajeka—uye kunyange kurota kwakaipa kwapanhambo nenhambo—kwakanaka zvikuru; kutaura zvazviri, zvinotarisirwa munguva dzekusagadzikana kwakapararira. (Inoenderana: Nei Kurara Ndiyo Nha. 1 Chinhu Chinonyanya Kukoshesa Muviri Urinani)

"Takaona zvinhu zvimwe chete mushure mekurwiswa kwe9 / 11, Hondo Yenyika II, uye zvimwe zviitiko zvinoshungurudza zvakatarisana nevanhu munhoroondo yese," anodaro LeMonda. "Tiri kuputirwa nemifananidzo yeapocalyptic yevashandi vepamberi vari mumusoro-ku-ku-munwe-wega midziyo yekudzivirira (PPE) yakatakura mabhegi emuviri, uye nenhau uye shanduko mumarongwa uye maitiro, idutu rakakwana kuve rakajeka uye rakajeka. zviroto zvinokangaidza nezviroto zvinotyisa."

Nhau dzakanaka: Kuva nezviroto zvakajeka hachisi chinhu "chakashata" (zvimwe pane izvo zvishoma). Zvakadaro, zvinonzwisisika kuda kutora mubato pairi, kunyanya kana zviroto zvako zvichikonzera kushushikana kunoonekwa muhupenyu hwako hwezuva nezuva.

Hezvino izvo zvinotaurwa nenyanzvi nezve ako asinganzwisisike ekuzvitsaurira zviroto, uye nemabatiro aungaita chokwadi kuti uri kuwana zororo raunoda pakati peCVV-19 denda.

Saka, chii chinokonzera kurota kwakajeka?

Hope dzakajeka kwazvo dzinowanzoitika panguva yekukurumidza kufamba kweziso (REM) kurara, nhanho yechitatu mukutenderera kwako kwekurara, inotsanangura LeMonda. Mumatanho maviri ekutanga ekurara, chako chiitiko cheuropi, kurova kwemoyo, uye kufema zvinotanga kudzikira zvishoma nezvishoma kubva pamatanho ekumuka, nepo muviri wenyama uchizorora zvakare. Asi panguva yaunosvika pakurara kweREM, huropi hwako chiitiko uye kurova kwemoyo zvinodzoka zvakare apo tsandanyama dzako zhinji dzinoramba dzakaoma mitezo yakanyarara, anodaro LeMonda. Nhanho dzekurara dzeREM dzinowanzo pedza maminetsi makumi mapfumbamwe kusvika pagumi rimwe nerimwe, zvichibvumira uropi kuti husangorote zvakajeka asi zvakare kugadzirisa nekuchengetedza ruzivo husiku hwese sekurara kunodzokororwa (muviri wako unowanzo pfuura angangoita mana kana mashanu ekurara muhusiku humwe) , anotsanangura.

Saka, imwe dzidziso kuseri kwekuwedzera kwezviroto zvakajeka panguva yekuvharirwa ndeyekuwedzera kwekurara kweREM, anodaro LeMonda. Sezvo zvinoitwa nevanhu zvezuva nezuva zvakachinja zvachose nekuda kwe COVID-19 denda, vamwe vanhu vari kurara panguva dzakasiyana, kana kutorara zvakanyanya kupfuura zvavaigarorara. Kana iwe vari kurara zvakanyanya, izvo zvinogona kureva kuti iwe urikurota zvakanyanya nekuti, sekurara kwemitambo inodzokororwa nehusiku, chikamu cheREM kurara padanho rinowedzera, anotsanangura LeMonda. Kunyanya kurara kwaunoita REM, ndiko kuwedzera kwazvinoita kuti uri kugara uchirota—uye kuwedzera kwezviroto zvauri kurota, zvinowanzoitika kuti uchadzirangarira mangwanani, inodaro LeMonda. (Yakabatana: Kuwana Zvakakwana REM Kurara Kune Basa Chaiko?)

Asi kunyangwe iwe uri kwete kuwana kurara zvakanyanya mazuva ano, zviroto zvako zvekuvharirwa zvinogona kunge zvichiri kutyisa, nekuda kwechiitiko chinonzi REM rebound. Izvi zvinoreva kuwanda uye kudzika kwekurara kweREM kunoitika mushure nguva dzekurara kana kushaya hope, anotsanangura LeMonda. Chaizvoizvo zano nderekuti kana usiri kuwana kurara kwakaringana nguva dzose, uropi hwako hunowedzera kutsvedza zvakanyanya muREM kurara pazviitiko zvishoma iwe vari kukwanisa kuwana zororo rakanaka. Dzimwe nguva zvinonzi "chikwereti chezviroto," REM rebound inowanzokanganisa avo vanogara vachikanganisa nguva yavo yekurara neimwe nzira, anowedzera Roy Raymann, Ph.D, mukuru wesainzi anopa kuSleepScore Labs.

Melatonin inogona kukupa zviroto zvisinganzwisisike here?

Vanhu vazhinji vanotendeukira kune-pamusoro-e-pikero zvekubatsira kurara kana zvinowedzera se melatonin kana uchibata nekushaya hope uye mamwe matambudziko ekurara. ICYDK, melatonin ihomoni rinongoitika mumuviri kuti ribatsire kugadzirisa kutenderera kwako kwekurara.

Nhau dzakanaka ndedzekuti kutora melatonin mangwanani-ngwanani (uye nekutungamira kubva kuna chiremba wako) kunogona kubatsira kunatsiridza yako yekurara mhando, anodaro LeMonda. Uyezve, sezvo kurara kwakadzikama kuchichengetedza immune system yako yakasimba, kutora melatonin inogona zvakare kunge iri nzira yakanaka yekugara uine hutano hwakazara panguva ye COVID-19 denda.

Izvo zvakati, kune chinhu chinonzi "zvakawandisa" kana zvasvika kune melatonin, anonyevera LeMonda. Kana ikatorwa masikati, kunonoka pakati pehusiku, kana muhuwandu hwakawanda, zvinowedzera melatonin zvinogona kukanganisa hunhu hwako hwekurara, anotsanangura. Sei? Zvekare, zvese zvinodzoka kuREM kurara. Chiyero chisina kunaka che melatonin, ingave ichireva yakawandisa yekuwedzera kana kuitora panguva isiriyo, inogona kuwedzera huwandu hwako hwekurara kweREM-zvinoreva kurota kazhinji. Asi, zviroto parutivi, muviri wako zvinodiwa mamwe iwo, asiri-REM matanho ekurara kuti uve nechokwadi chekuzorora zvakanaka, anodaro LeMonda. (Yakabatana: Kurara Mune Kwakanaka Kune Hutano Hwako Here?)

Uyezve, sezvo muviri wako watogadzira melatonin iri yega, haudi kuzadza muviri wako mutserendende (aka iyo yemukati wachi iyo inokuchengetedza iwe kwemaawa makumi maviri nemaviri ekurara-kumuka kutenderera) nekutora iyo isiriyo dhizaini yekuwedzera, anotsanangura LeMonda. Zvakare, kana iwe ukavimba nemelatonin seyakajairwa tsika, zvinokwanisika kuti muviri wako uvake kushivirira, zvichikutungamira zvimwe melatonin kuti ikwanise kurara, anodaro.

Pazasi mutsara: Bata base neako doc usati waunza melatonin yekuwedzera mune yako maitiro, manotsi LeMonda.

Ko zviroto zvisinganzwisisike panguva yekuvharirwa zvinorevei kune hutano hwako hwekurara?

Zviroto zvakajeka hazvisi "zvakaipa" kwauri kana hutano hwako hwekurara. Chinonyanya kukosha kuchengetedza kurara kwenguva dzose zvisinei, uye kuwana anokwana maawa manomwe ekuvhara-ziso husiku humwe, anodaro LeMonda.

Matipi ake: Shandisa mubhedha wako chete pakurara uye bonde (zvichireva kuti WFH yako set-up inofanirwa, kwete, kuva mumba yekurara), dzivisa kutarisa foni yako paunenge uri pamubhedha (kunyanya inotyisa nhau kana imwe midhiya), uye sarudza kuverenga bhuku pamusoro pechiedza chakaderera usati warara. Kugara uchiita maekisesaizi uye kudzivirira caffeine mumasikati kunogona zvakare kuita kuti uve nekuzorora kurara, anodaro LeMonda. "Pamusoro pezvo, kuita chinhu chimwe chete usati warara manheru ega ega, kungave kuri kugeza kana kugeza, kunwa chamomile tii, kana kuita nguva yekufungisisa nekukurumidza, zvinogona kubatsira kudzidzisa muviri wako kupinda muchikamu chekurara icho," anodaro. (Heino nzira yaungadya nayo kurara zviri nani, zvakare.)

Izvo zvakati, zviroto zvinogonawo dzimwe nguva kuunza kutarisisa kune asina kugadziriswa masosi ekufunganya, izvo zvaungasaziva maitiro ekutarisana nazvo mukati mezuva, inodaro LeMonda. Anokurudzira kugovera zviroto zvako neshamwari, mhuri, kana kunyange murapi. Vanachiremba vazhinji vezvepfungwa uye vezvepfungwa vari kupa telehealth Theraphy sessions pakati pechirwere checoronavirus, saka 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchiita (Heino nzira yekutsvagira murapi akakunakira iwe.)

"Pakupera kwezuva, nekuti kurara kwakabatana nekuzvidzivirira uye kuzvimba, zvakakosha kuti tiedze kurara zvakanaka uye nekuzorodza sezvatinogona panguva dzino," anodaro. "Kusvika pane imwe nhanho, isu tiri mukutonga kwekuti kana isu kwete tinowana COVID-19 nekugara kure kwevanhu uye kungozvichengeta isu takagwinya, saka tinogona kunzwa kupiwa simba rekuti nzira zhinji dzekurwisa chirwere ichi dziri mukati medu."

Ongororo ye