Iwe unogona kukurumidza kukurumidza, kurara zvakadzama, kuvhara chero nguva, uye kurara pane imwe nzvimbo. Unogona kuzviona iwe wakarara zvakakwana. Asi, kunyange zvazvo zvingaita sezvisinganzwisisiki, kukwanisa kurara zvakasimba zvinogona kuva chiratidzo chekushaya chirwere .
Kurara Kunoitika Sei?
Kutanga, zvakakosha kuti tinzwisise kuti tinove takarara sei. Manzwiro ekurara anokonzerwa nekuunganidza kwekemikisi mukati meuropi inonzi adenosine .
Kuburikidza nekushandiswa kwekushandisa simba uye kushandiswa kwemagetsi kunoitika nekumuka, mazinga adenosine anowedzera zvishoma nezvishoma. Nokudaro, kurara kunowedzera nguva refu patinoramba takamuka.
Zvadaro, nzira yekurara inobvisa chimiro ichi kubva pauropi hwedu kuburikidza ne lymphatic system. Uye, somugumisiro, patinomuka mangwanani, mazinga eAdenosine-uye kurara-akaderera uye tinonzwa tichizorodzwa.
Asi, iwe paunenge wakamuka, mazinga ako adenosine ari kuramba achikwira, achigadzira chiitiko chinonzi homeostatic sleep drive. Izvi dzimwe nguva zvinonzi sehope yehope kana chikwereti chehope .
Somuenzaniso, kana iwe wakamuka kwemaawa makumi matatu nemaviri, pakuguma kwemazuva iwayo iwe uchave wakanyarara kwazvo, kurara nyore nyore, kurara zvakasimba, uye unogona kurara kwenguva yakareba kupfuura iwe zvaunowanzoita. Pano, mazinga eAdenosine anotora zvakanyanya uye anokumanikidza kurara.
Saizvozvowo, kana iwe ukagara wakanyarara usiku, ukapedza nguva yako yekurara yakakwana, iwe uchazorora nehope nekukurumidza nokuti mazinga adenosine akawedzera.
Asi, chii chinoitika kana mazinga aya achiita seanoti akakwirira?
Kutsanya Kwokukurumidza Kwokukurumidza Kusvika Kurara?
Nguva iyo inotora kuti urope ingave yakanyanya kuoma kutonga nomunhu anovata. Izvi zvinokonzerwa nezvinhu zviviri.
Chimwe chezvinhu zvinonetsa ndezvokuti chiyeuchidzo chisinganyatsochengetedzi nguva yaunoshandisa iwe uchibvisa.
Somugumisiro, iwe unganzwa sokuti iwe unorara zvakakurumidza kupfuura iwe chaizvoizvo unoita nokuti hauyeuki maminitsi ekumuka akange asina kubhadharwa mumurangariro wako wenguva refu vasati varasika nokusingaperi.
Kuvhara chikamu mune imwe nzira, chikamu chakanyanyojeka chehope, chinonzi chirongwa chekutanga, ndiyo nyika yekutanga yakapinda. Inotsanangurwa sekumuka nehafu yevanhu vanosimuka kubva pairi. Nokudaro, iwe unogona kunge uchinzwa sokunge wakanga wakamuka kwenguva refu pakutanga kweusiku kunyange iwe wakapinda mukati (uye zvichida nokukurumidza kubva) kurara kwakanyarara. Nguva inotora kuchinja kubva pakumuka kusvika kurara inonzi inonzi sleept latency .
Nzira imwe chete yekuona zvakajeka nguva inotora kurara ndeyekuyera kwemaitiro emagetsi europi. Izvi zvinoshandiswa ne electroencephalogram (EEG) sechikamu chekudzidzira kurara, kunonzi polysomnogram . Electrodes inowanikwa pachigadziko chekuyera mafunde europi.
Kutanga kwehope kunowanikwa nekurasikirwa kwemazwi emusana uye kunonoka kwemafungu emagetsi, anonzi theta basa . Theta mazai, nerudziro, inoitika pamhanya wechina kusvika kune masere pachipiri (hertz). Nokuenzanisa, uropi hwakangwara huchava nemafungu emagetsi anofamba kaviri ichi chiyero.
Nokudaro, mumwe munhu ari pachikamu chakanyanya kuderera chehope haazozivi uye asingateereri kune zvinokonzera kunze kwekugara.
Nenzira yakawanda, munhu akawandisa asina kurara zvakanyanya anofanira kurara mumaminitsi mashanu kusvika kune gumi nemashanu. Kana zvinotora nguva inopfuura makumi maviri kusvika ku30 kuti varara, izvi zvingava chiratidzo chekushaya hope .
Kana kurara kunenge kuchiitika mumaminitsi mashoma mashanu, izvi zvinogona kuva chiratidzo chehutano hwekurara. Munhu akadaro ari kurarawo nekukurumidza! Iyo inogona kuva chiratidzo chekurara kwakakwana kana kuti chirwere chehope chingangoderedza kunaka kwehope.
Chii Chinokonzera Kuwedzeredza Kurara Zvakanyanya?
Chinonyanyokonzera chikonzero chehope ndechokurara kwehope .
Kana iwe usingawani maawa akakwana ehope kuti uzonzwa wakasununguka uye usabvisa adenosine yakawana, iwe ucharara zvakakurumidza.
Munhu akawandisa anoda nguva inopfuura masere masere ekurara, asi kune vamwe vanhu avo vanoshaiwa kurara kana kupfuura. Kana iwe uchinge wakarara nokukurumidza, svetuka, usingaiti nemaune, kana kuti uvete mukati mekupera kwevhiki, izvi zvinogona kuva zviratidzo kuti iwe uri kurara wakanetswa. Kuwedzera nguva yako mubhedha kunogona kuva zvose zvinotadzisa kukonzera chikwereti chako chehope uye kukubvumira kurara zvishoma zvishoma zvishoma.
Kana kurara ndekwehurombo hwakanaka, izvi zvinogonawo kuita kuti tibate hope nekukurumidza. Chikonzero chinowanzovhiringidza chekubatana kwehope ndechokurara kwepabonde . Muchiitiko ichi, icho chinowanzobatanidzwa nekudanidzira kukuru, kufema kunovhiringidzika uye kunotungamirira kukumuka kunowanzogara uye kumutswa munguva yeusiku. Iyo inobatanidzwa nedzimwe zviratidzo, zvakare, kusanganisira meno kugaya uye kuenda kuchivanze usiku. Nenzira yakanaka, mushonga unobatsira unogona kudzorera kurara kwehutano.
Uyewo, pane zvimwe zvinetso zvehope zvinogona kuparara usiku. Imwe ingangodaro ndeyekufamba kwemakumbo usiku, izvo zvingangosanganiswa nemisungo yemakumbo asingadziviri . Kurara kwakaparadzana kunogonawo kuwirirana nekumuka kwakaparadzana muzvinyorwa zvepfungwa, chirwere umo kushanduka kwekunze kwekuziva kunogona kuitika. Kana kuedza kusinganzwisisi chikonzero chekurara zvakanyanya, dzimwe nguva inonzi idiopathic hypersomnia.
Kuedzwa Kwakawedzerwa Kurara
Nzira yakareruka yekuongorora kurara ndeyokuzadza bvunzo yemibvunzo inonzi " Epworth sleepiness scale" . Dzidzo dzepamusoro, kunyanya pamusoro pe10, dzakabatana nekurara kwakanyanya. Kuenderera mberi kuedza kunogona kusanganisira kudzidza kwekurara sezvakataurwa pamusoro apa.
Imwe yedzidzo inonzi iyo yakawanda yekurara latency test (MSLT) inoshandiswawo dzimwe nguva kuongorora kurara zvakanyanya uye kukanganisa kunonoka. Iyo MSLT ine mikana yekutora naps kwemaminitsi makumi maviri nemaviri maawa maviri pazuva.
Pamusoro peMSLT, zvinonzi hazvina kujairika kana nyaya yacho inorara yakarara muvhareji mumaminitsi masere masere uye kana pane kutanga kwekufema kwemaziso (REM) kurara mumikana miviri kana kupfuura yep nap. Iyi yekupedzisira inowanikwa inonyanya kuratidza zvekare.
Shoko Rinobva
Kurara hope mukati memaminitsi mashanu kusvika pamaminetsi makumi maviri nemashanu kunoratidzika zvakanaka. Asi, kana iwe uri kunze pakarepo kana musoro wako uchirova mutsamiro, unogona kutora imwe kutarisa kuti zvakanaka uye sei iwe uri kurara. Kana iwe ukabatwa nehope nekukurumidza, ingava nguva yekushanyira nyanzvi yehope kuti uwane humwe huri nani hunozorora hwekuzorora.
Kunobva:
Kryger, MH et al . "Mazano Nezviito Zvokurapa Mishonga." Elsevier , 6th edition, 2017.