Zvichida hazvishamisi kana iwe usingakwanisi kurara zvakakwana usiku: unogona kuzviona nenzira dzakawanda. Chii chikwereti chehope? Unogona kurara kana zvimwe zvinetso zvehope zvinokonzera chikwereti chakakonzera kurara here? Chii chaungaita kuti ubate pane kurasikirwa kurara uye kubhadhara chikwereti chako chehope? Dzidza mhinduro pamusoro pemigumisiro yechikwereti chehope uye kurara kwekurara.
Chii Chinonzi Chikwereti Chehope?
Chikwereti chehope ndiyo yakawanda yakawanda yekurara kurasikirwa nehope dzisina kukwana, pasinei nechikonzero. Inonyanya kuitika kana nguva dzisina kukwana dzehope dzinowanikwa kuti uwane zvinetso zvako zvekurara . Izvi zvinogona kuitika nekuda kwekuregererwa kwekurara, umo maawa mashomanana zvakare anoshandiswa kurara. Somuenzaniso, kana uchida maawa masere ekurara kuti uzonzwa wakagadzikana, asi uwane maawa matanhatu, iwe uchange uine chikwereti chemaawa maviri ehope yeusiku humwe. Izvi zvinogona kuva nemigumisiro inokosha, kunyanya kana chikwereti ichivaka.
Zvinotendwa kuti kukonzerwa nekurara kwekurara kunogona kukanganisa basa rezuva. Izvi zvinogona kutungamirira kuwedzerwa kurara kwemasikati, kusava nehanya nekufungisisa kana kurangarira kwenguva pfupi, nezvinetso zvepfungwa zvakadai sokuzvidya mwoyo, kuora mwoyo, uye kusagadzikana. Kurasikirwa kunogonawo kuwedzera kune dzimwe nguva yemigumisiro yehutano. Ikoko kunogona kuva nemigumisiro yepanyama , kukanganisa, uye kunyange iyo inogona kuwedzera ngozi yekufa .
Marwadzo anowedzera kukurara kurara. Nokuda kwezvikonzero izvi zvose, unogona kutsvaga nzira dzekurara iwe unoda.
Pane Zvimwe Zvimwe Zvinokonzera Chikwereti Chehope?
Apo mumwe munhu asinganzwi akazorodzwa nehope dzavo, zvinowanzo nokuti havana kuwana maawa akakwana kuti vawane zvavanoda. Zvisinei, pane zvimwe zvikonzero zvinokonzerwa nehutano husina kunaka here?
Kana iwe uine chirwere chehope chakadai sokushaya hope , kupererwa kwepabonde , kana kuti circadian rhythm kurara kwekurara , izvi zvinogona kutungamirirawo kune zviratidzo zvakafanana kune izvo zvaizoitika nechikwereti chehope. Utano husina kunaka huri husingafadzi. Kunyange zvazvo maawa akakwana angawanika, anogona kunge akaparadzana uye anoguma nemigumisiro yemasikati. Kana iwe ukazomuka uchinzwa usingafadzi, kunyange shure kwemaawa akakwana ekurara, zvingave zvakakosha kuona bhodhi-chiremba chiremba chekurara kuti udziwe kurara.
Nzira Yokubata Nayo uye Kubhadhara Mari Yako Yokurara
Chinhu chakanaka ndechokuti nekurara kwehope, iwe unogona kungobhadhara chikwereti chachangobva kuitika. Somuenzaniso, kana usina kurara zvakanaka mugore rapera haukwanisi kubhadhara kurara kwawakapotsa panguva iyoyo. Pane kudaro, iwe unogona kungozorora zvakanyanya kuti uedze kuita nguva yenguva ichangopfuura yawakarasika.
Mari dzokurara dzinogona kubhadharwa nenzira dzakasiyana-siyana:
- Unogona kuedza kuwedzera nguva yako yose mubhedha nekuenda kunorara kare kana kurara mushure mambakwedza.
- Vanhu vazhinji vanowana purogiramu yekupera kwevhiki nekurara mukati neMugovera kana Svondo.
- Kunongedza panguva yemasikati kunogonawo kuita mubhadharo kuti kuderedze chikwereti chehope chakawedzerwa.
- Caffeine inogona kuvhiringidza zviratidzo zvekurara, asi haisi kubatsirana kurara kwakakwana usiku.
Nenzira inonakidza, nguva pfupi yakaipa yekusara kwekurara inokurumidza kuchinjwa nokuwana zororo rakakwana. Usiku humwe hwehope huru hunoita kuti pave nekusiyana kukuru! Kufunga uye kufara kunowedzera nokukurumidza. Ngozi yekukanganisa, njodzi, nemimwe migumisiro yakaderera zvikuru kuburikidza nekuwana kurara. Izvi zvingatoda kutanga kurara kwenguva yakareba kupfuura iwe wepakati yehope inofanira kuve yakagadzirirwa kurasikirwa kwezvino. Zvinoratidzika kuti vakuru vakwegura vanogona kudzoka nokukurumidza kupfuura vaduku, asi kuraswa kwehope kunobata munhu wose.
Unogona kufunga kuti nekufamba kwenguva, zvikwereti zvako zvakanganwirwa zvakakwana uye zvakakanganwika, asi mumamiriro ekukweretesa kurara, izvi hazvisi izvo.
Kune zviitiko zvakakomba zvekusingaperi kurara kwekurara, kusanganisira kufema uye chirwere chemwoyo. Ndosaka zvakakosha kusangana nehope yako inoda zuva rega roga nekutevera mirayiridzo yakanakisisa yekurara kuitira kuti uchengetedze hutano hwako nekugara zvakanaka.
Shoko Rinobva
Kana iwe uchinetseka nekushaya hope kana zvimwe zvirwere zvehope zvinokonzera kukwanisa kwako kuwana zororo rinorara, taura nachiremba wako nezvekuwana kuongorora uye kurapwa kwaunoda kurara zvakanaka uye kunzwa zviri nani.
> Sources:
> "Kurara Kwakawanda Kwatinodikanwa Neiko?" National Sleep Foundation .
> "Kudzokorora Mari Yako Yokurara." Harvard Women's Health Watch . July 2007.