Unofanira Kutora Mapiritsi Okurara Here?
Vanhu Mukurwadziwa Usarara Zvakanaka
Ndine chokwadi kuti handifaniri kukuudza kuti kana uchitarisana nemutsipa kana kurwadziwa shure, iwe uri pangozi yekurara hope. Nechechokwadi, iyo inoshushikana - National Sleep Foundation, muna 2015 Sleep in America Poll, yakawana kuti 63% yevanhu vakaongorora avo vaiva nekurwadziwa kusingaperi (uye 55% yevanhu vane kurwadziwa kwakanyanya, kureva, mumazuva manomwe apfuura) yakashuma kuti hutano hwavo hwakanga hwakaipa.
Sangano rePoll rakaratidza zvakare apo huwandu hwevanhu 6% hwevanhu vakabvunzwa (avo vangave vasisiri kurwadziwa kana kuti vaine kurwadziwa kwakanyanya chete) vakaonekwa kuti vane chirwere chehope, nhamba yakakwira kusvika 23% muhutano hwehupenyu husingaperi.
Pakati pevhesi, Foundation inoti, vanhu vane marwadzo asingagumi vanorasikirwa nemaminitsi makumi mana ehope avo vangave vasina. (Izvi zvinonzi "chikwereti chehope.") Chikwereti chokurara ndicho chikonzero chakakosha nokuti chimwe chikamu chekurapa kwekurasikirwa kunosanganisira kukanganisa kwekushanda kwako mumazuva kana mushure mekurara usiku. Handizivi pamusoro pako, asi kana ndikarasikirwa nenguva yekuzorora kweusiku, handisi kungonzwa ndisinganzwisisiki uye ndisingadikanwi zuva raitevera, asi kusarudza kwangu uye mufambiro zvingakanganiswa zvakare.
Ari Kurara Mapiritsi Mhinduro Here?
Ichokwadi chiri kurwadziwa uye kurara zvakapindirana uye hukama huri hwakaoma. Asi kana iwe uchitarisana nemarwadzo asingagumi musana, izvi zvinoreva here kuti iwe unofanira kutendeuka kurara mapiritsi kuti uwane zvakare iyo yakarasika nguva yekutsvaga?
Ichokwadi, pfungwa yokuti "ndipe piritsi yeiyo" inonakidza chaizvo apo kusuruvara kunoisa kune vamwe, asi urongwa uhwu hune zvinhu zvishoma zvinopesana nazvo.
Drug Marketing Marketing Tactics
Muna 2006, The New York Times yakashuma kuti mamiriyoni makumi mana nematanhatu emishonga yekurara yakabudiswa mugore ra2005. Nyaya inokurukura kuti vatengesi vezvinodhaka vanowedzera sei uye vanoita kuti vanhu vaone kuti "mararamiro emazuva ano" haasunungurwi.
Iyo NYT inotaura kuti vashandisi vezvinodhaka vanoshandisa nzira dzakadai sokuputira bombardment, kuparidzira kurondedzera vanachiremba, uye mishandirapamwe yakagadzirirwa nguva yekupedzisira kwemazuva emutambo weTV inonzi Desperate Housewives.
Usanetsa Bhuku Rako Nezvekunyunyuta Kwako - She's Busy
Muna 2008 kliniki inotungamirirwa (nhungamiro inopupurirwa-based based framework doctors vanogona kushandisa sekutarisa pakutsvaga nekurapa chirwere chezvoutano) chakabudiswa mu Journal of Clinical Sleep Medicine , vatsvakurudzi vanotaura kuti kusuruvara kune zvikonzero zvakasiyana-siyana uye zviratidzo , iyo inokonzera "kuongororwa nekutariswa kwekusingaperi kwekusuruvara kunoda nguva yechiremba."
Varwere vazhinji vanonyunyutira vanachiremba vanomanikidzirwa kwenguva yakawanda, naizvozvo izvi zvinowedzera mutoro webasa zvinogona kutungamirira kune kuongorora kusina kunaka. Uye pasina kunyatsoongorora, ungasawana kurapwa kwakanyanya kana kurapa.
Ndekupi kutsvakurudza kunoti Zvinodhaka Zvinowedzera Basa Rakanaka?
Iwe unofunga kuti kana chiremba wako achirapa mishonga, kuishandisa kwaizova ruzivo rwakachengeteka uye runoshanda. Zvinosuruvarisa, izvi hazvisi nguva dzose dzechokwadi, kunyanya panyaya yeopioid. Opioids inodhakwa, saka ipapo, uri kutengesa dambudziko rekupindwa muropa kana ukavimba navo zvakanyanya, kana iwe - chero zvikonzero-usazvitora maererano nemutano wako kana kuti mishonga.
Uye nepo vanachiremba vazhinji vanorayira opioids yekurara, kana imwe nyanzvi yeongororo yezvokurapa yakawana kusasha kwehuchapupu hwekuti zvakanaka sei. Mystakidou, et al., Mubhuku ravo rehurukuro rine musoro unoti "Kurapa kwekusagadzikana kusingaperi kwemaawa akawanda ekuita opioids nemigumisiro yokurara," inotaura, "kune urombo hunoshamisa hwemashoko pamusoro pemigumisiro yeopioids kurara."
Mune imwe nyanzvi, Schutte-Rodin, et. al, akawana kuti kugadzikana kwehutano hwehutano (CBT), iyo inguva shoma yehutano iyo inobatsira vanhu kubata nemarwadzo avo (kana mamwe marudzi) anokurudzira, yakangobatsira chete pasina kuenda nemishonga yokurara apo apo mishonga yakatorwa panguva imwechete.
Vanyori vanowedzera kuti mishonga uye CBT inogoverana zvinangwa zvakafanana sekurapa: kuvandudza hutano hwehutano uye huwandu, kusimbisa basa rako remazuva, nekuwedzera nguva yehope yehope.
Akabatana:
- Chii Chinoitika MuChito Session?
- Kubvuma uye Kuzvipira Therapy (ACT) yekutarisira kurwadziwa
- Iwe Unofanirwa Kurapa Health Coach yekudzoka Kwako Kurwa?
- Nzira Yokudzivirira Nayo Musana Yako Paunobuda Mubhedha
Tanga Kudzorera Kurara Kwako Zvino
Mashoko akanaka mune zvose izvi, maererano neBlack Foundation, ndeyokuti kana iwe uchiita kuti ure kurara uye iwe unonyatsokurudzirwa, unogona kudzoka kusvika pamasere ako makumi matatu nemasere. The Sleep Foundation inoratidzira kuramba uchibva kune caffeine newaini pedyo nekurara uyewo kushandisa nzira dzokuzorodza.
Dzidza nezvekutarisa -kwakakonzerwa nekuderedza kunetseka kwekusingaperi kwehope.
Sources:
Mystakidou K1, Clark AJ, Fischer J, Lam A, Pappert K, Richarz U. Kurapa kwechirwere chisingaperi kuburikidza nehutori-opioid kwenguva refu nemigumisiro yekurara. Pain Pract. 2011 May-Jun;
National Sleep Foundation. Pain and Sleep. National Pain Foundation website. Yakasvika muna Dec 2015 https://sleepfoundation.org/sleep-disorders-problems/pain-and-sleep
Sauro, Stephanie. Rekodha Sales yePiritsi Yokurara Cherechedza. New York Times. Chipiri, February 7, 2006.