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Dzidza zvakawanda pano

Mwedzi Wekurara Zvirinani

By Will H

Unonzwa sokuti hausi kurara zvakakwana here? Zvakakuomera kudonha kana kuramba wakarara? Kana zvakadaro, uri muboka rakanaka: angangoita munhu mumwe chete muvatatu vakuru muUS anoti haasi kurara zvakakwana (National Heart, Lung, uye Blood Institute, 2022). Iyi inyaya yakakosha nekuti kwete chete kurara kunoita kuti tinzwe zviri nani, asi zvakare kune akawanda-akareba ehutano mabhenefiti. Kurara zvakanaka kunogona kubatsira kusimbisa immune system, kukurudzira huremu hune hutano, kuderedza mikana yako yekubatwa nechirwere cheshuga kana chirwere chemoyo, uye kukupa tarisiro yakasimba yezviitwa zvakakosha sekutyaira (US Department of Health and Human Services, 2022).

Kubva pane zvakaitika kwandiri, ndinoziva kuti kurara kwakanaka kunonetsa kuwana. Ndakaonekwa kuti ndaiva nechirwere chokurara ndichiri kuyaruka uye ndaifanira kudzidza nezvetsika dzakanaka dzokurara kuti ndive nechokwadi chokuti ndakanga ndava kurara zvakanaka. Pandakakura, ndakashanda pakiriniki yekurara senyanzvi yekuongorora zvirwere zvekurara; izvi zvakandipa chigaro chepamberi pakubatsira vamwe nehosha dzavo dzehope. Saka, kuMwedzi Wekurara Zviri Nani, ndinoda kugoverana nemi mose mamwe emazano angu andinoda kurara andakanhonga mumakore apfuura. Aya matipi anowanzo kuitirwa kune avo vane kushaya hope kana nekurara / kumuka mutinhimira kukanganisa (circadian rhythm kusagadzikana), asi ini ndinotenda zvakasimba kuti vanogona kubatsira chero munhu.

  • Edza kumuka panguva imwe chete zuva rega rega. Sekunakidzwa kwazvinoita kurara mukati mekupera kwevhiki, kumuka uchitenderera nguva imwe chete zuva rega rega kunobvumira muviri wako kuvaka zvakakwana kudiwa kwekurara pakupera kwezuva (Peters, 2023). Miviri yedu inoda maitiro anofanotaurwa, saka kumuka panguva dzakatarwa kunoisa muviri mune yakanaka rhythm yekuenda kunorara husiku.
  • Ita shuwa kuti unowana kuratidzwa kwezuva paunomuka. Masero ari mumaziso edu anonyanya kuenderana nechiedza chezuva uye anozoratidza kuuropi kuderedza kugadzirwa kwe melatonin, kemikari inogadzirwa nemuviri kubatsira kurara (Pacheco, 2023). Zvakawanda senge kumuka panguva imwe chete kunobatsira kurara kwemuviri / kumuka rhythm, mwenje zvakare chinhu chakasimba chekudzora kurara. Kana uchigara munzvimbo yakaoma kuwana chiedza chezuva mangwanani, funga kuwana bhokisi rakareruka. Bhokisi rakareruka irambi rinotevedzera chiedza chezuva uye rakanakira kuvheneka uchigadzirira mangwanani (ingonyora mu "light box rekurara" paAmazon kuti uwane dzakasiyana sarudzo).
  • Zviedza zvishoma panguva yemanheru. Kuwedzera chiedza mangwanani kwakanaka, asi manheru, zvinopesana ndezvechokwadi. Kuderedza kunwa kwaunoita husiku, kunyanya kubva kumakombuta uye mafoni, zvichabatsira muviri wako kukanda kugadzirwa kwe melatonin, izvo zvinosimudzira kutyaira kwakanaka kwekurara (Dhipatimendi rehutano reUS uye Human Services, 2022). Mafoni mazhinji emazuvano nemakomputa zvikirini zvine zviya zvekurara apo zvidzitiro zvinozodzima kana kushandura mavara kuita orenji (nguva iri nani yemwenje yekuudza muviri kuti yave nguva yekurara). Kana kuti iwe unogona kuita zvandinoita: pfeka magirazi eorenji usati waenda kunorara (mudzimai wangu anofunga kuti vanotarisa dorky, asi vanoshanda!).
  • Idya zvokudya panguva dzinoenderana. Kudyiwa kwechikafu ndechimwe chikonzero chinozivisa kurara / kumuka kwemuviri wako. Kudya chikafu panguva dzakasiyana zuva rega rega kunogona kuvhiringa muviri nekukandira kure kure (National Sleep Foundation, 2022). Kudya kwakanaka kwemanheru kunofanirwa kunge kuri maawa maviri kusvika matatu musati mavata, uye kudya kwemanheru kwakapfava kunodiwa (National Sleep Foundation, 2022). Uye hapana kudya pakati peusiku; kudya chikafu kunonoka husiku kunodzivirira muviri wako kupinda muhope dzakazorora (National Sleep Foundation, 2022).
  • Kana ukamuka usiku, ita basa rakanyarara kuti udzokere kunorara. Zvakajairika kumuka kakawanda usiku hwose. Nekudaro, kana iwe ukaona kuti haugone kurara mushure memaminitsi angangoita makumi maviri, siya pamubhedha uye uite chiitiko chakadzikama sekuverenga kuti uzorore. Izvi zvichabatsira zvakanyanya mukuita kuti muviri wako urare pane kukwenya nekupinduka pamubhedha (Johns Hopkins, nd). Kurara ndechimwe chezvinhu zvausingagone kumanikidza; unofanira kudzikamisa muviri wako uye kukanganisa pfungwa dzako kuti hope dzibate.
  • Funga kunoona nyanzvi yehope kana matambudziko ehope akaramba. Kana iwe ukaona kuti kurara kwako hakuna kuzorora, kana kuti kurara idambudziko rinongoitika, ita nguva yekusangana nanyanzvi hwekurara. Matambudziko ekurara akajairika, uye kune akawanda maitiro ekurapa anogona kukubatsira kuti udzoke pakurara kwakanaka. Munguva yangu ndichishanda pakiriniki yekurara, ndakaona hupenyu hwevarwere husingaverengeki huchishandurwa kuti huve nani kana vangogadzirisa matambudziko avo ekurara.

Edza mamwe eaya matipi, uye ndinovimba mese muchawana kurara zvirinani muMwedzi Wekurara Zvirinani!

 

Resources

Johns Hopkins Mushonga (nd). Pakati Pehusiku Here? Nzira Yokudzokera Kurara.

hopkinsmedicine.org/health/wellness-and-prevention/up-in-the-middle-of-the-night-how-to-get-back-to-sleep

National Heart, Lung, uye Ropa Institute (2022, Kurume 22). Chii chinonzi Kusarara uye

Kushaya?  nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month.

National Sleep Foundation (2022, Kurume 13). Wana Kurara Kuine Utano neKudya Zvakakodzera Pachirongwa.

thensf.org/get-healthy-sleep-by-eating-right-on-schedule/#:~:text=The%20National%20Sleep%20Foundation’s%202022,with%20more%20inconsistent%20meal%20schedules.

Pacheco, Danielle (2023, Kubvumbi 6). Light Therapy kune Vanorwara neInsomnia. Kurara Foundation.

sleepfoundation.org/light-therapy

Peters, Brandon (2023, Ndira 15). Danho Rekutanga Kurara Zvirinani: Muka panguva imwechete nguva imwe neimwe

Zuva.  VeryWellHealth.  verywellhealth.com/30-days-to-better-sleep-3973920#:~:text=Waking%20at%20the%20same%20time%20every%20day%20will%20actually%20help,fall%20asleep%20the%20next%20night.

US Department of Health and Human Services (2022, Chikunguru, 15). Kurarama Utano: Wana Zvakakwana

Kurara.  Hofisi yeDziviriro yeChirwere uye Kukurudzira Hutano.  health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep