7 Zvikonzero zvekunzwa Kurara Nguva Yose

Zvinogona kushungurudza kunzwa uchirarawo. Kana iwe nguva dzose uine dambudziko kugara wakamuka masikati, ungashamisika kuti, "Sei ndinonzwa ndichirara nguva dzose?" Tsvaga zvimwe zvezviratidzo zvekurara zvakanyanya uye zvinogona kukanganisa mamiriro ehutano, uye ozopinda muzvikonzero zvinomwe kuti matambudziko ekurara angaita kuti unzwe uchirara nguva dzose.

Kutanga, kune zvimwe zviratidzo zvinokosha zvaunogona kunzwa uchirara. Heano mimwe mienzaniso:

• Kunzwa kurara zvakanyanya kana kurara kunopesana nebasa
• Kunyatsoita mabasa eSeentary sekuverenga, kutarisa TV, kana kugara
• Kutora nguva dzose (kunyanya kana vachiwanzogara, kwenguva refu, kana vasingagadziri)
• Kunyanya kucherechedza, kukanganisa, kana zvinetso zvenguva pfupi yekuyeuka

Zvimwe zvinetso zvehope zvinoita kuti urege kukwanisa kurara zvakanaka. Izvi zvinogona kutungamirira kuhope kana kuti kuita kuti urege kurara zvakanaka. Kana zvimwe zviratidzo zviripo, zvakare kuongororwa nebhodhi-chiremba chiremba anozivikanwa chingakosha. Chimbofunga izvi zvingave zvigadzirwa zvitsvuku:

• Kutora maminetsi anopfuura makumi maviri nemakumi matatu ekutanga kurara pakutanga kana kudzoka kurara mushure mokumuka
• Chiedza chinoparadzaniswa nehope nekumutswa nguva dzose kusinganzwi kunofaradza
• Kufema kunetseka panguva yehope kusanganisira kunyorera, kuputika, kunyorera, nekuona kupera
• Zvimwe zviratidzo zvekurara kwepabhesi zvakadai sokugara uchidzoka (nocturia), bruxism (meno achikuya), misoro yemangwanani, kurwadziwa kwemwoyo, uye kuora mwoyo usiku
• Kunyanya kukanganisa maitiro paanenge akarara kana kuti kumuka
• Zvirwere zvekare zvekurara zvakagadzika, zvinoratidzika nekushaya kukwanisa kufamba nekumuka kana kukotsirara, kazhinji nekubatana kwekubatanidzwa
• Nenguva isipi misungo yemazuva mashoma mukutarisana nemanzwiro, akadai semabvi achisvetuka nekuseka
• Haunzwisisiki nemanzwiro mumakumbo anowanikwa usiku kana akarara pasi anonunurwa nekufamba
• Kurara kwehutano hwakadai sewe sleewalking, kurara kunotora, kana kurota-kuite-soro sekurova, kuroka, kana kutengesa muviri

Kunyanyisa kurara kunogona kuva nechinetso chikuru pane utano. Inowedzera mukana wekuvata nehope paunenge uchityaira. Kurasikirwa kwehope kune mararamiro, zvichikonzera kurwadziwa kusingaperi, mahomoni, uye kuwedzera kuwanda. Kusuruvara kunogona kukonzera kuzvidya mwoyo uye kuora mwoyo. Matambudziko okurara akafanana nehope yepamusoro inogona kukonzera kuwedzera kwehutano, chirwere cheshuga, kushaya mwoyo, kupererwa kwemwoyo, kurohwa, uye kufa kamwe kamwe. Unhu hwehupenyu hwakakanganiswa nekushaya kurara.

Nenzira yakanaka, panogona kuva nemishonga inoshanda kana chikonzero chinokonzera kurara chinogona kuonekwa. Ziva zvinomwe zvinowanzoita zvikonzero zvekunzwa kana kuva wehope masikati, kusanganisira matambudziko akasiyana-siyana ekurara anotungamirira kuhope dzisina kunaka.

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Varombo Vanorwara

Chikonzero chinowanzoitika chekuti nguva dzose uchinzwa urope kana kurara panguva yemasikati ingangodaro yakajeka: iwe hausi kungovata zvakakwana usiku. Asi, funga zvinotevera maitiro mashoma ekurara uye kana akashanda kwamuri, ingangodaro nguva yeimwe shanduko:

• Iwe unogona kunge usingazivi kunyatsobatisa kurara kwaunoda .
• Iwe unogona kusarudza kuti usarara zvakakwana nekuda kwebasa kana kushandiswa kwevanhu, izvo dzimwe nguva kunonzi kurambidzwa kwekurara.
• Iwe unogona kunge uri kuedza kurara mumamiriro ekurara ane hutachiwana asingakanganisi kurara, zvakadai sokusiya terevhizheni usiku.
• Iwe unogona kunge uine nguva yakaipa yekurara yemazuva ose isingakugadziri zvakanaka kuti urere.
• Iwe unogona kukundikana kutevera chero ipi zvayo mimwe mirayiridzo iri nyore kuti uvandudze kurara kwako , zvakadai sekudzivisa caffeine uye doro pedyo nekurara.

Chero uye zvose zvezvinhu izvi zvinogona kukusiya iwewo uchirara zuva rinotevera, pasina chirwere chehope chaiyo sechikonzero.

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Kurara Apnea

Kurara kwepabhesi ndeyemamiriro aunoita kakawanda, zvishoma, kana zvachose kurega kufema apo wakarara. Inogona kuitika yakawanda kana kunyange zana paawa yekurara uye inogona kuita kuti kupupurirwa kwave kuchitevedzwa nekumhanya kukuru uye kupfupika kumutsa sezvaunenge uchiita mhepo.

Nekumuka kwega kwega, iwe unofambisa muchidimbu muchikamu chechiedza chehope . Iwe unogona kumuka zvachose uye kurara shure usati wamboyeuka zvakare.

Asi, izvi zvinopesana zvinokonzera kurara kupatsanurwa uye kurara kwakanaka kwehutano, zvichikonzera kurara kukuru kwemasikati masikati. Vanhu vane chirwere chakakosha chokurara vanovewo mungozi yakawanda yekurara pavanenge vachifambisa.

Upper airway resistance syndrome (UARS) yakafanana nemamiriro ezvinhu umo kushungurudzika kwekufema kunenge kusingatauri munguva yehope.

Panewo hutano hutano hukuru hwekurara kwepnea, saka kurapwa sekushandiswa kwekuenderera mberi kwakanaka kwemhepo inopikisa (CPAP) therapy kana kushandiswa kwemushonga wemuromo kunofanira kushandiswa.

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Dambudziko rekunyengera

Kune zvikamu zvina zvinoratidzira zviratidzo zveincolepsy , kunyanya kunyanya kuve yakanyanya kurara. Iyi dambudziko rehope rinoitika kana pane dambudziko nemutemo wekurara uye kumuka. Nokudaro, zviito zvehope zvinogona kuitika kamwe-kamwe pavanomuka (zvakadai sekuora mitezo) uye zvikamu zvekumuka zvinogona kupindira pahope.

Chiratidzo chinonyanya kukosha chechirwere chinokanganisa chinokanganisa, iyo ndiyo kurasikirwa kamwe kamwe kwemazwi emusana nemanzwiro anokurudzira zvakadai sokushamisika kana kuseka. Kurara kunobatanidza neansepsy kunoda kurapwa neinosimudzira, saRitalin , Provigil, uye Nuvigil .

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Kupera Kuneta Syndrome

Kurwara kuneta kwenguva refu chirwere chinogona kuita kuti unzwe wakaneta, wakaneta, kana wakarara. Inoratidzirwa nekuneta kunopera kunowanikwa mushure mokushanda. Inobatanidzawo nehope shomanana dzinozorodza uye hutano huripo uye kurwadziwa kwemutsipa.

Kunyange zvazvo chikonzero chekusingaperi kuneta kwechirwere chisingazwisiswi zvachose uye chinogona kunge chichibva pamusana wekubata kwepnea, zvinogona kutungamirira kukuvhiringidza kukuru nekuvhiringidza kwehupenyu hwomunhu akabatwa.

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Kleine-Levin Syndrome

Kunyange zvazvo zvisingawanzoitiki, Kleine-Levin syndrome ndiyo mamiriro ezvinhu angakanganisa vechidiki uye anogona kukonzera zviitiko zvekare zvekurara zvakanyanya. Izvi zviitiko zvinogona kugara kwemazuva, vhiki, kana kunyange mwedzi panguva. Uye kubatwa kunogona kunge kusingaiti.

Uyezve, chirwere chinowanzotadzisa kupinda kwechikoro uye mabasa ezuva nezuva. Ikoko kunogona kuve nezviratidzo zvinosanganiswa, zvakadai sokunyengedza kana hypersexual kana kuzvibata kwakamanikidza, zvakare.

Kurapa chete kunozivikanwa kuti kunobatsira muKleine-Levin syndrome ndiyo mafungiro ekusimudzira lithium, kunyange yakavhenganisa zvidzidzo mune zvimwe zvidzidzo.

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Zvisina Mwero Mitsipa Syndrome

Matambudziko anokonzera kufamba kwakanyanya panguva yekurara kunogona kuita kuti unzwe urope zuva rinotevera. Zvose zvinowanzoitika mumamiriro aya aya ndeyekusara kwemakumbo syndrome (RLS). Ichi chirwere chinoratidzika nekunzwa kusanzwisisika mumakumbo anokonzerwa nechido chokutama. Inowanzotanga manheru apo iwe uri kurara pasi kuti uzorore uye unorodzwa nekufamba.

Izvo zvinowanzobatanidzwa nemamiriro ezvinhu, periodic limb movement syndrome (PLMS) , inoonekwa kana pane kuitika kwechimbichimbi kuitika kunoitika panguva yehope. Izvi zvingave zvichidzokorora uye zvinokanganisa kurara kwomunhu akabatwa uye pamwe zvinogona kuvhiringidza kurara kwemubhedha wavo. Nenzira yakanaka, kune mishonga inobudirira inowanikwa kune iyi mamiriro, zvichienderana nechinokonzera chikonzero.

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Circadian Rhythm Matambudziko

Zvimwe zvakasiyana-siyana zve circadian rhythm zvinogona kukusiya iwe uchinzwawo wakarara. Chirevo che circadian chimiro chemuviri wepanyama chinobatsira kurongedza mabasa ako kusvika panguva yekuedza uye rima munzvimbo yako. Kana nguva iyi ichinyorwa zvisina kunaka, unogona kuzviwana wakarara panguva dzisina kukodzera.

Semuenzaniso, kana wakamboita chirwere chetara chirwere , iwe uchanzwa wakarara usiku. Mukutaura, nekunonoka kurara chirwere chirwere, iwe uchange uchinetseka kurara (kana kurara) uye uchinzwa wakarara mangwanani. Vanhu vane chirwere chokutanga vanonzi mangwanani larks uye avo vane chipiri chechipiri vanonzi usiku mashizha.

Nenzira, kune mishonga inobudirira, sekurapa kwechiedza uye kushandiswa kwe melatonin, nokuda kweizvi nezvimwe zvinonzi circadian rhythm mamiriro, kusanganisira jet lag uye chirwere chepfungwa chinokonzera nguva (SAD).

Shoko Rinobva

Kana iwe uchinetseka nekurara kwekurara, funga kuongororwa nebhodhi-chiremba chiremba anozivikanwa anogona kuona chikonzero chinokonzera uye kutanga mushonga unenge uchidiwa kuti ubatsire kunzwa uchinzorora.

> Sources:

> Uri Kuwana Kukwana Zvakakwana Here? Cleveland Clinic.

> Kutsemuka. MedlinePlus.