Chimwe chekunyunyuta kwakajairika ini ndinonzwa kubva kune vane chirwere chetachiona ndechokuneta. Uku hakusi kutyisa kunowanzoitwa nevanhu vazhinji mushure mehusiku hwekurara kwakanyanya, kana munguva yekutambudzika uye nguva inonetsa. Izvi zvinokonzera kupera simba, kusingagumi kusingagumi kunokanganisa kushanda kwezuva nezuva.
Mune imwe chirwere chehutano-hwe-hupenyu hunotsvakurudza ini ndakaita, vanopfuura mapfumbamwe pane gumi vane chirwere che thyroid vakaongororwa vakataura kuti kuneta sechiratidzo chikuru.
Kufanana nevamwe varwere vehutano , unganzwa wakaneta kubva panguva yaunomuka mangwanani kusvikira iwe uchidzokera kunorara manheru. Kana, sevamwe, unogona kuva nezvikamu masikati - kazhinji masikati kana manheru-apo kuneta kunokutora uye iwe unotofanira kuvhara maziso ako kwemaminitsi mashomanana kuitira kuti urambe uchienda. Kana iwe unogona kuva nekutsungirira kwakadzika, uye usiku huno, kana nguva yekurovedza muviri, zvinogona kukusiya iwe uchinzwa mhepo uye wakaneta kwemazuva mazhinji.
Kana iwe uri chirwere chetachiona ane chiratidzo chinoramba chiripo sekuneta, pane zvinhu zvakawanda zvinoda kufungisisa- ndeyako utachiona hwehutano hwakagadziriswa , pane pane hutachiona hwehutano hwakakosha , uye kune mamwe maitiro ane chokuita nehutachiona angave achikonzera kuneta .
Kazhinji, zvisinei, nyaya inonyanya kuoneka yevose inowanzorambwa nevarwere nevashandi: uri kuwana kurara zvakakwana here?
Maererano neongororo yakabudiswa kubva kuNational Sleep Foundation, mumwe wevanhu vatatu muUnited States akarara kwemaawa matanhatu kana pasi peusiku, zvishoma kudarika maawa manomwe kusvika maawa 9 usiku huno hwatinofanira kuita zvatinokwanisa.
Muongororo yavo, 40 muzana yevanhu vakuru vakati ivo vakarara chaizvo panguva iyo inopindira nemabasa avo ezuva nezuva.
Uye uchengete mupfungwa, National Sleep Foundation yakarongedza vanhu vazhinji-kwete varwere vehutori chete. Mune basa rangu rokudzidzira nevanorwara nehutano, ndinowanzonzwa vanhu vachitaura kuti vaneta sei.
Asi kana ndichibvunza kuti vanogara vachirara zvakadini, inenge nguva dzose isingapfuuri maawa manomwe neusiku. Dzimwe nguva zvinenge zvishoma kana maawa mana kana mashanu usiku. Hazvishamisi kuti vakaneta!
Ini ndiri mumwe wevanhu ivavo vasingaiti zvakanaka paanopera 7 1/2 kusvika 8 maawa ekurara usiku humwe. Asi pakati pebasa uye hupenyu hwemusha - uye kunyanya, kuva nevana - kuwana kubata kwakanyanya uku ndiko kugadzikana kwandisingambofariri. Munguva yakapfuura, ndaiwanzoda kukanganisa utachiona hwangu, uye ndaifunga kuti zvichida ndaifanira kutaura nachiremba nezvekugadzirisa miyero yangu, kana nezvekuwedzera kwemaji, nezvimwe zvakadaro.
Asi heino mhirizhonga. Pose pandave ndiine husiku mashomanana mumutsara apo ini chaizvoizvo ndinotenderera maawa masikati neusiku, ini ndinonzwa zviri nani uye ndine simba. Kuneta kwangu kunonyatsobatanidzwa zvikurukuru pakuwana kuwanda kwehope ndinoda kushanda.
Kurara kunokosha kuti kuderedza kuneta, asi kunokoshawo kune hutano huripo. Zvidzidzo zvakaratidza kuti kurara kwakakwana kunogona kuve nemigumisiro yakaipa yeutano, kusanganisira:
- kuwedzera kwepfungwa yemwoyo uye kuwedzerwa kweropa
- kuwedzera kuputika
- kushaya simba glucose kushivirira
- kuwedzera nzara / kudya, kuwedzera kuwanda
- kuwedzera kungozi yeupupuriro
- kuderedza muviri
Kana iwe usiri kuwana huro hwakanaka, unofanira kutanga nekuita zvakanaka kurara . Izvi zvinosanganisira: kusashandisa mubhedha wako senzvimbo yebasa, kutarisa terevhizheni, kana kuverenga; kusimbisa nguva dzekurara nguva dzose; kugadzirisa matambudziko, kuwana muviri wakakwana; kugadzikana kuputika; kudzivisa zvinokurudzira sa caffeine nguva isati yarara; kudzivisa kudya gare gare manheru; kuderedza ruzha uye chiedza muimba yekurara; uye mamwe maitiro anowanzofungwa.
Vamwe vanhu vanoona kuti kuputika - kusanganisira izvo zvinozivikanwa sekuvhara simba kwemasimba-zvinogona kubatsira kuve nokushaiwa kurara kweusiku.
Kana iwe usingakwanisi kupinda muhutano hwakanaka hwekurara, unogona kuda kutaura nemuratidzi wako nezvekuedza kusingabhadharwi mabhuku ekurara nemishonga, kusanganisira pamusoro pemiti-zvinodhaka, zvakadai se diphenylhydramine (kureva, Benadryl), melatonin, doxylamine (kureva., Unisom), kana herbal formulations yakadai semidhian root, passion flower, kana kava kava.
Nokuda kwematambudziko ekurara asingagoni kurara, mushandi wako anogona kukurudzira kuodzwa mwoyo, mishonga inopesana nemishonga, kana mishonga yekubatsira nehope.
Sources
Bonnet Ph.D. Michael naDonna L. Arand Ph.D. "Kurara Kwei Vakuru Vanoda ?," "White Paper": National Sleep Foundation. http://www.sleepfoundation.org/article/white-papers/how-much-sleep-do-adults-need
Kunyanya Kurara Ndiko Chaizvoizvo Tinoda ?, National Sleep Foundation. Http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need
"2005 Maitiro Evanhu Vokurara Vakuru uye Maitiro," National Sleep Foundation. http://www.sleepfoundation.org/article/sleep-america-polls/2005-adult-sleep-habits-and-styles