Bhokisi reChiedza Kushandisa Rinogona Kubatsira Iwe Kurara
Iwe unogona kunge wakanzwa vamwe vachitaura nezvekushandisa bhokisi rakajeka kuti vabate marwadzo avo ekurara, asi chii chine bhokisi rakajeka uye ndezvipi zvinopindura zvakanyanya pakurapa kwechiedza? Pane nzira dzakasiyana dzekutenga rinodhura chiedza bhokisi?
Kuti tipindure mibvunzo iyi, ngationgororei imwe nyaya kubva kuUpToDate - inovimbiswa nehutano hwemagetsi inoshandiswa nevanorapa utano nevarwere zvakafanana.
Zvadaro, verenga pamusoro pehumwe ruzivo pamusoro pekuti izvi zvose zvinorevei kwauri.
"Phototherapy, iyo inonziwo chirwere chechiedza, ndiyo inobatsira kurapwa kwevanhu vane kucherecheka kunokonzerwa nechinetso chinonzi kunonoka kubata chirwere chirwere chevanhu.Vanhu vane chirwere ichi vane dambudziko ne" sleep clock "yomuviri yavo zvokuti vane nguva yakaoma yokurara kusvikira zvakawanda gare gare manheru kana usiku kunze kwezvavanoda (uye saka simuka mushure mekuda kwavo mangwanani anotevera)."Phototherapy inosanganisira kugara pakatarisana nebhokisi rakagadzirirwa rakagadzirirwa kwemaminitsi makumi matatu nemakumi mana mushure mokumuka. Muzviitiko zvisinganyanyi kuoma, kumuka nguva dzose panguva yakatarwa mangwanani, kuteverwa nekuita zvemuviri nekusvibiswa nechiedza chakajeka (semuenzaniso, famba kunze), zvingave zvakakwana.Zvamwe, iwe unogona kugara munzvimbo ine chiedza chezuva (semuenzaniso, pedyo nehwindo kana pavhare). Kuiswa kune chiedza chakajeka panguva dzakasiyana-siyana kunobatsira kugadzirisa nguva yekurara kwemuviri. "
Sezvambotaurwa pamusoro apa, kurapa kwakanyanya kunogona kushandiswa kugadzirisa rudzi rwekushaya hope iro rinosangana nekutambudzika kurara usiku uye kuda kurara mangwanani anotevera. Iyi inguva yehutano hwekugadzirisa kwezviitiko mumutumbi, kusanganisira kurara. Iyi nguva inonzi " circadian rhythm" .
Circadian inoreva chokwadi chokuti idzi rwiyo runodzokorora pane imwe nguva iyo inoda kusvika zuva murefu. Kana pane zvinetso ne circadian rhythm yako, unogona kutanga imwe ye circadian rhythm kurara kwehutano .
Chimwe chezvinhu izvi zvinonzi circadian rhythm kushaya hope kunonoka kurara chirwere chendwara . Chikamu chehope ndeye nguva yakareba yenguva yaunopedza yakarara. Kana izvi zvikaitika kana uchida (kunyanya panguva yeusiku), iwe unonzi une chikamu chekurara. Kana kuda kwako kurara kunonoka, zvichiita kuti uomerwe kurara mangwanani-ngwanani uye kuoma kunomutsa, iwe wakanonoka kurara chirwere chirwere. Vamwe vanhu vanogunun'una nezvekusuruvara vane chiitiko ichi. Zvimwewo, vamwe vanhu vanorarawo kare kare manheru uye vanomutsa zvakare mangwanani-ngwanani. Iko kunonzi yakagara yakakosha chirwere chirwere .
Kune nzira dzakasiyana-siyana dzokurapa dzinowanikwa mune izvi mamiriro uye imwe ndeyo kushandiswa kwebhokisi rechiedza. Iwe unganetseka kuti chii chinonzi box box therapy uye kuti ungashandisa sei bhokisi rechiedza . Bhokisi rebhokisi rinobereka chiedza chakajeka chinogona kubatsira muviri wedu kuti ugare wakabatana nemamiriro ezvinhu chaiwo erima uye chiedza. Izvi zvingave zvakanyanyobatsira munguva yechando apo rima rinowedzera.
Kushandiswa kwebhokisi rekuyera kunobatsira kusimbisa muviri wako wepascadian rhythm.
Kana iwe nachiremba wako musarudza kuti bhokisi rakajeka rakakodzera iwe, unoda kunyatsosarudza bhokisi rechiedza . Kune avo vari kutoshandisa imwe, zvinogona kuva nemigumisiro yaunofanira kuziva. Sezvinorondedzerwa pamusoro apa, kune vamwe vanhu vanogona kungonakidzwa nekutsvaga kune chiedza chenyama uye kuwana zvakafanana. Kunewo dzimwe nzira dzokurapa dzakasiyana-siyana dzakadai sekushandiswa kwe melatonin .
Kune avo vari kusangana nehope kubva kune rimwe rwiyo rusinganzwisisiki, mabhokisi matsvuku anogona kunge ari chinhu chaunoda.
Unoda kudzidza zvakawanda here?
Ona UpToDate 's topic, "Insomnia Treatments," kuti uwedzere ruzivo rwakanyanya rwezvokurapa.
Kunobva:
Bonnet, Michael et al . "Kurasikirwa kwemishonga." Kusvika pari zvino. Yakasvika: Gunyana 2011.