Bisha Hurdo Wanaagsan

Ma dareentay inaadan hurdo kugu filan helin? Miyay kugu adag tahay inaad kufto ama aad seexato? Hadday sidaas tahay, waxaad ku jirtaa shirkad wanaagsan: qiyaastii mid ka mid ah saddexdii qof ee qaan-gaarka ah ee ku nool Mareykanka ayaa sheegay inaysan helin hurdo ku filan (National Heart, Lung, and Blood Institute, 2022). Tani waa arrin muhiim ah sababtoo ah hurdadu maaha kaliya inay ina dareento fiicnaan, laakiin sidoo kale waxay leedahay faa'iidooyin caafimaad oo badan oo waqti dheer ah. Hurdo wanaagsan oo la seexdo waxay kaa caawin kartaa kor u qaadida habka difaaca jirka, kor u qaadida miisaanka caafimaadka leh, hoos u dhigida fursadahaaga inaad ku qaaddo sonkorowga ama cudurada wadnaha, waxayna ku siinaysaa diirada xoogan ee hawlaha muhiimka ah sida wadista (Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Maraykanka, 2022).

Waayo-aragnimada shakhsi ahaaneed, waxaan ogahay in hurdada wanaagsan ay adagtahay in la helo. Waxaa la igu sheegay cillad hurdada markii aan qaan-gaaray oo ay ahayd inaan wax ka barto caadooyinka hurdada ee wanaagsan si aan u hubiyo inaan helo hurdo nasasho leh. Markii aan weynaadey, waxaan ka shaqeeyey rugta hurdada oo aan ka ahaa khabiir tignoolajiyadeed oo baaraya cilladaha hurdada; Tani waxay i siisay kursi safka hore ah si aan dadka kale uga caawiyo xanuunada hurdada. Markaa, Bisha Hurdada Wanaagsan, waxaan jeclaan lahaa inaan kula wadaago dhammaan qaar ka mid ah talooyinka hurdada ee aan jeclaa ee aan soo qaatay sannado badan. Talooyinkan guud ahaan waxay ku wajahan yihiin kuwa hurdo-la'aansan ama leh hurdo la'aan laxanka laxanka (circadian rhythm disorders), laakiin waxaan si adag u aaminsanahay inay qof kasta ka faa'iidaysan karaan.

• Isku day inaad kacdo waqti isku mid ah maalin kasta. Inta madadaalo leh ee ay tahay inaad seexato maalmaha fasaxa ah, soo toosida isla waqti isku mid ah maalin kasta waxay u oggolaanaysaa jidhkaaga inuu si ku filan u dhiso baahida hurdada dhamaadka maalinta (Peters, 2023). Jidhkeenu wuxuu jecel yahay qaababka la saadaalin karo, markaa soo kaca wakhti go'an waxay jidhka gelisaa habayn wanaagsan oo habeenkii ah.
• Hubi inaad soo gaadhay iftiinka qorraxda markaad soo toosto. Unugyada indhaheenna waxay si gaar ah ugu dheggan yihiin iftiinka qoraxda waxayna calaamad u noqon doonaan maskaxda si ay u yareeyaan wax soo saarka melatonin, kiimikooyinka jidhku soo saaro si ay u caawiyaan hurdada (Pacheco, 2023). Si la mid ah toosinta isla waqti isku mid ah waxay caawisaa hab-socodka hurdada/soo jeedka jidhka, iftiinku sidoo kale waa arrin xooggan oo lagu xakameeyo hurdada. Haddii aad ku nooshahay meel ay adag tahay in la helo iftiinka qorraxda subaxdii, tixgeli inaad hesho sanduuq iftiin leh. Sanduuqa iftiinka asal ahaan waa laambad u eg iftiinka qorraxda oo aad u fiican inuu shido markaad diyaar u tahay subaxdii (kaliya ku qor "sanduuqa iftiinka ee hurdada" ee Amazon si aad u hesho doorashooyin kala duwan).
• Nalalka yar-yar xilliga fiidkii. Iftiin badan oo subaxdii waa wanaagsan yahay, laakiin fiidkii, liddi ku ah waa run. Yaraynta iftiinkaaga habeenkii, gaar ahaan shaashadaha kumbuyuutarka iyo taleefannada, waxay ka caawin doontaa jidhkaaga inuu bilaabo soo saarista melatonin, taas oo kor u qaadi doonta wadista hurdo caafimaad leh (Wasaaradda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka, 2022). Taleefanno badan oo casri ah iyo shaashadaha kumbuyuutarka ayaa leh astaamo hurdo la'aan ah halkaas oo shaashaduhu si toos ah u daciifi doonaan ama midabbada u beddeli doonaan orange-ka (inta badan ee iftiinka u sheegaya jirka in la joogo waqtigii sariirta). Ama waxaad samayn kartaa waxa aan sameeyo: xidho muraayadaha liimiga ah ka hor intaadan seexan (xaaskeygu waxay u maleyneysaa inay u eg yihiin dorky, laakiin way shaqeeyaan!).
• Cun cunto waqtiyo joogto ah. Cunista cuntadu waa kiciye kale oo wargelisa wareegga hurdada/soo jeedka jidhkaaga. Cunista cuntooyinka wakhtiyo kala duwan maalin kasta waxay jahawareerin kartaa jidhka oo waxay ka tuuri kartaa laxanka (National Sleep Foundation, 2022). Cuntada fiidnimo ee ugu habboon waa inay noqotaa laba ilaa saddex saacadood ka hor sariirta, iyo casho fudud ayaa la door bidaa (National Sleep Foundation, 2022). Oo habeen badhkiina cunto fudud oo fudud; Cunista cuntada goor dambe oo habeenkii ah waxay jidhkaaga ka ilaalisaa inuu galo hurdo nasasho leh (National Sleep Foundation, 2022).
• Haddii aad habeenkii soo kacdo, samee dhaqdhaqaaq degan si aad hurdo ugu noqoto. Waa caadi in aad dhowr jeer soo toosto habeenkii oo dhan. Si kastaba ha ahaatee, haddii aad ogaato inaadan hurdada ku soo laaban karin qiyaastii 20 daqiiqo ka dib, sariirta ka tag oo samee dhaqdhaqaaq deggan sida wax akhrinta si aad u nasato. Tani waxay noqon doontaa mid waxtar badan leh in jidhkaaga hurdo halkii aad ku rogrogmi lahayd sariirta (Johns Hopkins, nd). Hurdadu waa mid ka mid ah waxyaalaha aanad qasbi karin; waa inaad dejiso jidhkaaga oo aad maskaxdaada ka jeedisaa hurdo ay ku qabato.
• Tixgeli inaad la kulanto khabiirka hurdada haddii dhibaatooyinka hurdada ay sii jiraan. Haddii aad ogaato in hurdadaadu aysan ahayn mid nasasho leh, ama hurdo la'aantu ay tahay dhibaato soo noqnoqota, ballan la samee dhakhtarka ku takhasusay hurdada. Xanuunada hurdada aad bay u badan yihiin, waxaana jira doorashooyin badan oo daaweyn ah oo kaa caawin kara inaad ku soo noqoto hurdo wanaagsan. Waqtigeyga oo aan ka shaqeynayey rugta caafimaadka hurdada, waxaan arkay bukaanno aan tiro lahayn oo noloshooda si wanaagsan isu beddeshay markii ay wax ka qabteen dhibaatooyinka hurdada.

Isku day qaar ka mid ah talooyinkan, waxaanan rajaynayaa inaad dhammaantiin hurdo fiican heshaan inta lagu jiro Bisha Hurdada Wanaagsan!

Resources

Johns Hopkins Medicine (nd). Kor ee Habeenka Dhexe? Sida Hurdada Loogu Soo Laabto.

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

Machadka Qaranka ee Wadnaha, Sambabada, iyo Dhiiga (2022, Maarso 22). Waa maxay Hurdo la'aanta iyo

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

Aasaaska Hurdada Qaranka (2022, Maarso 13). U hel hurdo caafimaad leh adoo si sax ah u cunaya jadwalka.

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, Abriil 6). Daawaynta Fudud ee Hurdo La'aanta. Aasaaska hurdada.

sleepfoundation.org/light-therapy

Peters, Brandon (2023, Janaayo 15). Talaabada Koowaad ee Hurdo Wanaagsan: Kac isku wakhti wakhti kasta

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

Waaxda Caafimaadka iyo Adeegyada Aadanaha ee Mareykanka (2022, Luulyo, 15). Nolol caafimaad qabta: Ku Filan

Hurdada.  Xafiiska Ka Hortagga Cudurrada iyo Horumarinta Caafimaadka.  health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep