Zvido zvekurara zvinoshandura hupenyu hwose uye zvinosiyana pakati pevanhu
Tose takaudzwa kuti tinofanira kuwana maawa masere ekurara usiku humwe, asi ruzivo urwu rwakaenzana uye harungasviki rwakakwana kuvanhu vose. Vamwe vangave vachida zvimwe kurara uye vamwe vashoma, uye zvatinoda zvingashandura chaizvo mumakore. Nokudaro, mazano akataurwa kakawanda ayo munhu wose anoda maawa masere ekurara usiku ndeye nhema.
Kurara Vashoma Kupikisana Nevete Nguva
Munhu wese ane kurara kunoda izvo zvingangodaro zvakagadzirirwa nemajini , kana mazita ehutano.
Ichi chidimbu chiyero chekurara mumuviri wedu chinoda kuti isu tisimuke kunzwa tichizorodzwa. Iyi misiyano inogona kunge inowanikwa mumativi ose, ne "vashoma vanovata" vanoda zvishoma kudarika vheji uye "vakarara kwenguva refu" vanoda zvimwe.
Kuchinja Zvido Munyika Yose
Ivhareji yakawanda yehope inoda kuchinja pamusoro pehupenyu hwedu, kunyanya munguva yehuduku nekuyaruka. Kunyange zvazvo kune nharaunda, pachava nevanhu vanowira pasi uye pasi pezvinodiwa izvi, kusanganisira mapoka evanhu anotevera:
- Vana vacheche (mwedzi 3-11) vanoda maawa 14-15
- Vana vaduku (mwedzi 12-35) vanoda maawa 12-14
- Vanapachikoro (makore 3-6) vanoda maawa 11-13
- Chikoro chemakore (6-10) chinoda maawa 10-11
- Adolescents (makore gumi nemasere gumi nemana) vanoda 9.25 maawa
- Vanhu vakuru vanoda chikamu chemaawa masere
- Vakwegura vakwegura vangada kubatwa zvishomanana
Chikwereti chehope
Chii chinoitika kana tikasasangana nezvatinoda kurara? Nokusawana kurara zvakakwana , tinounganidza chikwereti chehope chatinowanzofanira "kubhadhara." Iyi inobhadhara inogona kusanganisira kubata zvakanyanya nekuputika, kuenda kunorara kare, kana kurara mukati kuti ubate.
Kana tikarara zvishoma kudarika muviri wedu unoda kunzwa uzorodzwa uye usingaiti kuti tive nehupi:
- Kurara masikati
- Kuneta
- Dambudziko kuisa pfungwa
- Kusarangarira kufunga
- Kuwedzera kwengozi yezviitiko
- Zvimwe zvinetso zvehutano (kureva, kuwedzera kuwedzera )
Ndingasarudza Sei Kurara Kwangu Nezvokudya?
Pane nzira iri nyore yekuona kuti iwe unorara zvakadini .
Tevera matanho aya:
- Ita pamusi wevhiki kana maviri kuti iwe unogona kutarisa pahope dzako uye usabvumira kukanganiswa kana kuchinja kurongwa hwako hwekurara.
- Sarudza nguva yakarara yekurara uye usinamire nayo, usiku husiku.
- Zvibvumira kurara mukati chero bedzi iwe uchida, kumutsa pasina weawa yeawashi mangwanani.
- Mushure memazuva mashomanana, iwe uchave wakabhadhara chikwereti chako chehope , uye iwe uchatanga kusvika pamusana wehuwandu hwehope hwaunoda.
- Kana waona kuti iwe unoshaiwa, edza kuisa nguva yako yekurara paawa inokubvumira kurara kwaunoda, uchiri kumuka munguva kuti utange zuva rako.
Migumisiro Yehope Kurara
Zvakakosha zvikuru kuti muviri wako unowana kurara kunoda. Kupera, kana nguva refu, kubatwa kwehope kunobatanidzwa kune zvakasiyana-siyana zvinetso zvinokanganisa utano hwako, kuchengeteka, zvibereko, manzwiro, nezvimwewo.
Heano zvimwe zviitiko zvinogona kuitika pachipiri kusvika kurara kwekushaiwa:
- Yakaderedza kusvinura
- Kupera kushanda
- Kuyeuka kwepfungwa
- Kuziva kusagadzikana
- Kukuvadza pabasa
- Kukuvadzwa kunokonzerwa nokuputsika kwemotokari kana mamwe mishonga inorema
Kazhinji, vanhu vanoona kusagadzikana kusina kurara vanorega mamiriro avo ezvinhu se "chiitiko" chiitiko, uye vanokonzera kuneta kwavo kusvika pamatambudziko ehupenyu, basa, uye vana.
Vanhu ava havazivi kuti kuwana kukwana kwakakwana hakunakire, uye vanogona kufamba kwemakore pasina kugadzirisa dambudziko kana kutsvaka rubatsiro.
Kunobva:
National Sleep Foundation