Devices Vanogona Kukuchengetedza Iwe Kubva Kudzoka Kwako, Kuderedza Kuchengetedza
Iwe unogona kunge wakazvinzwa kare: "Ndinongochema chete kana ndikavata pamusana wangu." Ko kurara kwakakonzera sei kubvumira kwako? Pane mishonga yei iyo inogona kukusiya iwe kurara zviri nani?
Kurara Nzvimbo uye Kuchengeta
Kuchengetedza kunoguma kana panzira yepamusoro, kunyanya muhuro uye munharaunda, inodedera kubva mumhepo inoputika panguva yekufema uchirara.
Izvi zvinowanzokonzera chirwere chisina kuchena uye kusunungura, mhuka inosungirira pasi kumashure kwehuro. Kunyorera pamucheto werurimi kunogona kuitawo basa.
Kuchengetedza kunogona kuwedzera kukura mumamiriro ekutenderera kwemanzi, kusanganisira nekunaya kana kuora mwoyo. Mhedziso yekufema inobvumira rushaya (nerurimi) kutamira shure. Mukuwedzera, kunwa doro kunogona kuwedzera kurira. Izvi zvinokonzerwa nokuti doro isimba rinononoka rinogona kukanganisa mishonga yakasungirira iri kumonhorera.
Kana iwe ukavata pamusana wako, iwe unogona kunge wakanyanyisa kufungidzira. Izvi zvinowanzoitika nokuti mhepo inoenda kune imwe nguva inowanzoromoka, zvose kubva mukati memaoko uyewo kunze kwemasimba (zvakadai sokurema kwemutsipa wako kana chipfuva chiri kukurira pasi). Simba rinogona kuchinja nyore nyore tishuse aya mumutsipa, kudzivirira kutenderera kwemhepo yakakwana.
Hausi kungovata pamusana wako kunokonzera kupera, asi kunogonawo kutungamirira kukakwana kukanganisa kwemhepo kunonzi kubata apnea .
Inopera mukufema, kuputika kana kukanganisa, uye zvimwe zviratidzo zvakadai sokurara kwemasikati zvinogona kuguma. Izvi zvinogonawo kuva nemigumisiro inokosha uye kunyange yakaipa , saka zvinokosha kutarisa dambudziko iri kana iripo. Zvakakosha kucherechedza kuti vamwe vanhu vanogona kunge vane chirwere chekurara pasina uchapupu hwekunyora.
Kurara kumativi ako kungangova izvo zvaunoda kufema nekuzorora zvakanyanyisa. Ongororo dzekutsvakurudza, kusanganisira kuongorora vanhu 21 vakanyura vasina kupererwa nehope, rubatsiro runovata parutivi rwako runogona kuderedza zvakanyanya nguva yaunopedza kudya uye kuwedzera kwekunyora.
Nzira Yokuchinja Nayo Kurara Kwako
Kukurudzira kuti iwe uchangodzidza kurara pamativi ako kungangoita seusina maturo iwe, shure kwezvose, tarara. Zvisinei, inenge hafu yevanhu vanokurudzirwa kurara pamativi avo vachadzidza kuzviita uye vanogona kuchengeta nzvimbo. Kazhinji bhoteredzwa rakanyatsosimbiswa kubva kumubhedha wevabereki rinotsigira maitiro.
Kune avo vanoda kukurudzirwa zvishoma, pane zvigadzirwa zvakawanda zvinogona kubatsira. Izvi zvinosanganisira mazamu emashure, kushungurudza mitsipa yemitsipa , mimwe mikoko yakasimudza, mabhanhire emakumbo , uye kunyange modified nightshirts. Kutsvakurudza kunoratidza kuti kutevedza kwenguva refu kwekupindira uku kwakadzika, zvichida zvishoma kana 2 muzana mushure memwedzi inoverengeka.
Imwe mishonga yemapurisa isingadhuri ndeyekupfekedza T-shati yakakosha-yakakodzera necheketeredzwa rehomwe pamusoro pemutsana uye bhoti yematennis yakaiswa muhomwe. Izvo zvinogonawo kuve zvakakosha kushandisa musaga kana fanny pack kuti uite chinhu chimwe chete. Nokudaro, pose paunenge uchizorora pamusana wako uchirara, iwe hauzove wakagadzikana uye iwe pachako udzokere kumativi ako.
Muzvakawanda, kusafara uku hakugoni kukwidziridza. Kana iwe uri kunyanya kuwandisa kana kuti worema, ungada firmer bhora, sebhokisi gorofu kana baseball, kukonzera kusagadzikana kwakakwana kuti iwe uende kubva shure kwako.
Pakupedzisira, zvingave zvichibatsira kusimudza musoro wehombodo usiku kuti uderedze kupera. Izvi zvinogona kuitwa nemubhedha unogadziriswa, kurara mhete, kana kuti mamwe mazano. Zvakanaka, musoro unofanira kukwidziridzwa kusvika kudarika makumi maviri kusvika ku30.
Shoko Rinobva
Kana kukora kwako kuchibva pamugariro wemuviri, kupindira kwakajeka kukuita kuti iwe utende kudivi rako kunogona kuva chinhu chaicho kuti urege iwe kurara zviri nani.
Kana iwe uchibhururuka uchiramba uchidaro, kana uine zvimwe zviratidzo zvinokurudzira kugadzikana kwepabonde, taura nachiremba wako pamusoro pekudiwa kwokuwedzera kuongororwa uye kurapwa.
> Sources:
> Komaroff AL. "Bvunza chiremba. Ko, kurara kwangu kunogona kundichengetedza kuti ndisapinda here? Kana zvakadaro, ndinogona sei kugara munzvimbo yakanaka usiku humwe? " Harv Health Lett . 2014 Mar; 39 (5): 2.
> Nakano H et al . "Migumisiro yemuviri wepamusoro paunobata muzvinyorwa nevasina chinyorwa." Kurara 2003; 26: 169.
> Ravesloot MJ et al . "Kugona kusakosheswa kwehutano hwemamiriro ezvinhu munzvimbo-kunononoka uye kunokanganisa kurara kwepabonde - kuongororwa kwebhuku." Kurara Bhuku . 2013 Mar; 17 (1): 39-49.
> Zoutsourelakis I et al . "Clinical and polysomnographic determinants of snoring." J Kurara . 2012 Dec; 21 (6): 693-9.