Mishonga Inobatsira Yakatadza Kurara Kwemaawa, Kupera Kwemazuva
Kana iwe wakakurudzirwa kuti uise bhokisi rekudzivirira phototherapy kuti uite circadian rhythm kurara chirwere kana nguva yechirwere (affaid disorder disorder) (SAD), unogona kushamisika kuti ungashandisa sei bhokisi rechiedza zvakanaka. Chiedza chinogona sei kukonzera kusara uye mangwanani kurara kunowanikwa neusiku mashizha kana kuora mwoyo kwechando kumativi ekuchamhembe? Dzidza nezvekushandiswa kwakakodzera kwebhokisi rekuyera, nguva ipi uye simba rerapi inonyanya kushanda, uye dzimwe nzira dzingafunga sekutsvaga kwezuva rezuva rezuva.
Chiedza Chakanakisisa Bhokisi Shandisa Phototherapy
Pane huwandu hwezvimwe zvinoshandiswa pakuedza mabhokisi uye kusarudza yakarurama kungatora tsvakurudzo. Zvakakosha kusarudza bhokisi rebhokisi rinopa zvishoma zvigumi zvigumi zvemwenje muzere. Chiedza chebhuruu chinoratidzika seicho chakakosha pakuchinja maitiro ehope, uye mamwe mazvikokota anotarisa pamusoro pehurefu.
Munguva phototherapy kurapa nebhokisi rechiedza, meso ako anofanira kuramba akazaruka. Zvakanakisisa kana chiedza chichida kuonekwa. Kubatsirwa kwebhokisi rekukhanya kunowanikwa panoperera chechiono chedu. Izvi zvinoreva panzvimbo pane kutarisa zvakananga mubhokisi rechiedza, kuchiisa kune rumwe rutivi uye kutarira kune chimwe chinhu. Iwe ungada kudya kudya kwemanheru, kusveta meno ako, tarisa terevhizheni, shandisa kombiyuta yako, kana kuverenga apo uri kushandisa chiedza.
Kana iwe uchinge uchitarisa husiku hwekuvhara maziso uye uchinonoka kurara chirwere chirwere, iwe unoda kuwana kujekesa kwechiedza pakarepo pakunomuka mangwanani.
Chiedza Chekujekesa Chingave Chine Kusiyana Maererano nechimiro
Zvinokurudzirwa kuti utange nemumwe wemaminitsi 10 kusvika ku15 sangano rekujekesa kwezuva nezuva pamushure pekumuka. Mamwe mabhokisi mabhokisi anouya ne timer kuti abatsire kutarisa zvirongwa zvako. Izvi zvinogona kuwedzera zvishoma nezvishoma kusvika pamaminitsi makumi matatu kusvika ku45 pazuva, zvichienderana nemhinduro yako.
Vanhu vazhinji vanoshandisa bhokisi rechiedza kwemaminitsi gumi nemaminetsi makumi matatu nezuva rega rega vachimuka uye kazhinji vanoona mhinduro kwevhiki dzinoverengeka.
Circadian Disorders
Kune avo vane chirongwa chisina kunaka chekurara kubva kune circadian rhythm disorder, kushandiswa kwebhokisi rechiedza kungabatsira kuchinja kurara kwako panguva yaunoda.
Somuenzaniso, kana iwe uchinge wanyarara zvakanyanyisa uye uri kurara mukati kana kunyanya kurara mangwanani (chiratidzo chekuchembera kurara chirwere chendwara ), unofanira kushandisa bhokisi rekuedza mangwanani. Iyi mamiriro ezvinhu anokonzera 10% yevanhu uye kazhinji inotanga vachiri kuyaruka.
Kana iwe uchinge wanyarara kare kare uye wumuka usati wada (chiratidzo chekurasikirwa chirwere chinonzi syndrome ), bhokisi rechiedza rinogona kushandiswawo manheru.
Kana zvichibudirira, kurapwa uku kuchave kwoupenyu hwose.
Nyaya Inokonzera Matambudziko (Winter Depression)
Chirwere chemazuva, kana kuora mwoyo kwechando, kuchapindura zvakanakisisa kushandiswa kwemangwanani kwe "chiedza chinofadza." Muchiitiko cheSAD, chirwere chebhokisi chechiedza chinofanira kupfuurirwa kusvikira kuitika kwezuva kuchiedza chemazuva, imwe nguva mumwaka. Kana iri inoshanda, vanhu vane SAD vachatsvaga kurapwa kwemazuva ose kunongororerwa kumwedzi yechando.
Chirwere chechiedza chine madhara mashoma uye zvinowanzochengetedzwa.
Kana zviratidzo zvako zvichitsungirira, unogona kuwedzera kuwedzerwa kuwirirwa kaviri pazuva. Inowanzokurudzirwa kuti usapfuure nemaminitsi 90 pazuva, zvakadaro.
Shoko Rinobva
Zvimwewo, funga kuwana kusviba kwezuva rezuva pakarepo pakumuka. Zvakanakisisa kuwana maminetsi gumi nemashanu kusvika makumi matatu ekudzivirirwa kwechiedza mushure mokumuka. Izvi zvinonyanya kubatsira kana uchigona kuita izvi nekungobuda kunze, asi izvi zvinogona kunge zvakaoma mumwedzi yechando mune dzimwe nzvimbo dzekumusoro.
Kana uine zvinetso zvinoramba zvichienderera mberi, unogona kuwedzera kuongororwa nachiremba wako uye dzimwe nzira dzokurapa dzinosanganisira kushandiswa kwemishonga kana kurapwa, saka shingairira kuwana rubatsiro rwaunoda.
Kana iwe uri kunzwa zvakanyanya kuora mwoyo uye une mafungiro ekuzviuraya, taura kuti nyika yose inodzivirira kuzviuraya pa 1-800-273-8255.
Sources:
Chesson, AJ et al . "Ita miitiro yemashandisirwo ekurapa kwechiedza mukurapwa kwekutambudzika kwehope." Miitiro yeKushanda Komiti, American Academy of Sleep Medicine. Kurara . 1999; 22: 641.
Eastman, CI et al . "Chiedza chakajeka kurongwa kwekunyanyisa kwechando: chirongwa che-placebo-chengetedzwa." Arch Gen Psychiatry. 1998; 55: 883.
Ndarama, RN et al . "Kubudirira kwekurapa kwechiedza mukurapa kwezvinetso zvepfungwa: kuongorora uye kuongorora kwehupupuriro." Am J Psychiatry. 2005; 162: 656.
Terman M et al . "Kuedzwa kunodzora kwemazuva anojekesa uye chiedza chisingaoneki ionization pakurapa kuora mwoyo kwechando." Arch Gen Psychiatry . 1998; 55-875.