Kana iwe uchinzwa kurara kwemasikati masikati, iwe ungasave uchiwana hope yakakwana. Vanhu vakuru vanorara zvakadini pavhareji usiku kuti vanzwe vakasununguka? Dzidza kuti kurara kunoda kuchinja sei patinenge tava vakuru uye kuti kana iwe hausi kuwana zvakakwana kuti unzwe wakasununguka. Pakupedzisira, funga zvimwe zvikonzero zvinogona kukanganisa kurara, kunyange iwe uri kuwana maawa akakwana ekudzivisa mubhedha.
Zvikonzero Zvinogadzirisa Nhamba Yokurara Unoda
Kuwanda kwehope iwe waunoda kunogona kunge yakagadzirirwa nemararamiro ako, makore ako, hutano hwako hwose, zvirevo zvakasiyana-siyana panguva yako, nezvimwe zvinhu. Vamwe vanhu vanoda zvimwe kurara uye vamwe vanowedzera nezvishoma. Sezvatinokura, tingave takaderedza mano okurara usiku, zvichiita kuti tive nenguva yakawanda mukureruka kwehope uye kuwedzera kwekusuruvara . Zvinetso zvoutano, kusanganisira kurwadziwa kusingaperi uye zvimwe zvinetso zvehope zvakadai sekupererwa nehope, zvinogona kukonzera kukwanisa kurara usiku. Kuwedzera kwekuita muviri, kusanganisira kurovedza muviri, kunogona kukonzera kushaiwa kwekurara.
Kana iwe ukawana huwandu hwenhope iwe unofanirwa kunzwa uine zororo, iwe unogona kudzivisa zvinokonzerwa nekurasikirwa kurara nekuvandudza basa rako remazuva. Vanhu vazhinji vanowana zvizhinji zvekurara kwavo kunoitwa usiku, asi zvinorara zvinogona kuwedzererwa nekutora naps. Zvinokwanisika kuti uone huwandu hwehope hwaunoda kuburikidza nekutsvaga kuedza kwakajeka .
Avhareji Kurara Zvido zveVanhu Vakuru
Muzhinji, wevoruzhinji munhu mukuru ane hutano anoda maawa manomwe kusvika ku9 ekurara usiku humwe. Ongororo dzakaratidza kuti chiyero chekurara chinodiwa kudzivisa zvinokuvadza pamigumisiro yemasikati inenge maawa masere nemaminitsi gumi. Zvinokurudzirwa kuti vanhu vakuru vanopfuura makumi matanhatu nemashanu vangada kurara zvishomanana, zvichienzanisa maawa manomwe kusvika ma8.
Kana nguva yakawandisa ichipedza mubhedha, urope huchaguma.
Izvi zvinowanzogoverwa zvekurara zvinodiwa muhuwandu hutenderedzwa yakaita bhero. Kungofanana nekukwirira, kuyerwa, njere, nezvimwe zvinhu: pane vanhu pane zvakanyanyisa uye iwe haugoni kukodzera "chiyero." Vamwe vanhu vangangoda maawa matanhatu ekurara kuti vanzwe vachizorora zvakakwana pasina migumisiro yakaipa. Nguva yakawedzerwa mubhedha yevanhu ava yaizoguma nekushaya hope. Kune rumwe rutivi, vamwe vanhu vangada 9 maawa (kana kupfuurawo), uye kungowana maawa masere ekurara kuchaguma nekurara kwekurara .
Kana iwe uchinzwa uchinzwa wakarara panguva yemasikati, ungasave uri kuwana hope yakakwana. Edza kuchengeta nguva yekurara nguva dzose uye nguva yakatarwa yake. Enda kunorara kana iwe uchinzwa wakarara, uye edza kusangana nemunhu wako oga wekurara nekudzivirira nguva yako yekurara kubva kune mamwe mabasa. Paunomuka mangwanani, edza kuwana maminetsi gumi nemakumi matatu emangwanani ekudzivirira kwezuva kana pakumuka kana zuva rabuda.
Migumisiro Yekusagona Kukwana
Kana iwe uchingorara zvishoma pane zvaunoda, iwe unogona kutanga kutora chikwereti chehope . Iwe unogona kuva nehope yekusara, izvo zvinogona kuguma mumuviri pamwe nekukanganisa kwepfungwa . Kana iwe usiri kurara uchirambidzwa, iwe unogona kutambura nemigumisiro yakaipa yemutano sezvinorema.
Mune zvimwe zviitiko, haisi chete maawa ose anokosha. Kurara kwepamusoro kunogona kukanganisa zvakanyanya nemamiriro ezvinhu akavharidzirwa nehupombwe hwekurara uye dzimwe nguva kufamba kwehope .
Kana iwe ukawana maawa akakwana ekurara, asi usingasimudzi kunzwa uchizorora kana kuti uine kurara mushure mezuva, unofanirwa kutaura nechiremba wehope pamusoro pezvimwe zviitiko zvingangodaro zvinokonzera kunaka kwehope dzako.
Sources:
Kryger, MH et al. "Mazano Nezviito Zvokurapa Mishonga." Elsevier, 6th edition, 2016.
"National Sleep Foundation Inokurudzira Nguva Dzorara."
Van Dongen, HPA et al. "Kuwedzera kwekuwedzera kwekuwedzerazve: chirwere-mhinduro yekuita neurobehavioral mabasa uye kurara kwehutano kubva pakusingaperi kurara kwekurara uye kushaya zvachose kurara." Kurara 2003; 26 (2): 117-126.
Wehr, TA et al. "Kuchengetedzwa kwephotoperiod-nzira inogadzirisa vanhu." Am J Physiol 1993; 165 (4): R846-857.