Chimwe Chimwe Chimwe Chikumbiro
Kuora mwoyo shure kwekushungurudzika kwepfungwa nekukuvara kweuropi ndeyekunyunyuta kwenguva refu .
Kusuruvara kunogona kukanganisa kupora nenzira dzakasiyana-siyana. Kusarara zvakanaka usiku kunokonzera kuneta zuva rose. Izvi, zvakare, zvinonyanya kuoma zvakaoma uye zvinowedzera dambudziko rinodiwa kuti rirambe rakachenjererwa uye richibatanidzwa. Kuneta kunogona kukanganisawo mhemberero, iyo inenge iine dambudziko kune vakawanda vanorwara vanotambudzika zvikuru.
Kuneta kunowedzera kusuruvara kunoderedza huwandu hwesimba hunovapo kuti uite mune zvemagariro. Kutsvakurudza kunoratidza kuti kudzokera kumunharaunda kuburikidza nemabasa anofadza kubatsira kubatsirwazve pashure pemusoro. Kusakwanisa kuwirirana nevamwe uye kunakidzwa nekuda kwekusuruvara uye kuneta kunogona kuderera mberi .
Kurara kunozivikanwa kutanga maitiro emagetsi anobatsira uropi kuporesa pachahwo, kuchenesa dhaka uye kugadzirisa masero. Kusawana kurara zvakakwana kunopedza izvi, uye maererano nezvidzidzo zvemhuka zvingaitawo kuti pave nekukuvara kwemasero.
Zvose izvi zvinokonzera kusuruvara zvinowedzera, zvichiita kunzwisisa nekurapa kusuruvara chikamu chinokosha chekushungurudzika kwekutambudzika kwepamusoro.
Chikonzero Nei Kusuruvara Kunoitika Pashure Kokutambudzika Kwemusoro
Vanotsvakurudza vakaona zvishoma zvinotungamirira zvinokonzerwa nekushaya njodzi mushure mokutambudza musoro.
Kukuvadza kunzvimbo dzouropi dzinodzora kurara-kumira kwemaitiro kunogona kubatanidza zvakananga nekuvhiringidzika kwekurara.
Circadian rhythms inotumira zviratidzo kumutumbi kana yava nguva yekumuka, uye kana yava nguva yokurara.
Kusvinura uye kurara zvinodzorwa nemhando dzakasiyana-siyana dzeveurotransmitter dzinosanganisira histamine, orexin uye gamma-aminobutyric acid (GABA). Izvi uye mamwe maitiro eurotransmitter anokurudzira kumuka muuropi kana kudzivisa kukamuka kunotungamirira kurara.
Imwe nyanzvi ndechekuti mushure mokukuvara kweuropi, uropi hahuiti hunotitransmitter yakakodzera panguva yakakwana yokurara. Ikoko kunogona kunge kune matambudziko ekukurukurirana, zvinoreva kana masero emagetsi akakuvara haakwanisi kupindura zvakakwana kurara uye kumuka neurotransmitters.
Izvi zvinoreva kuti uropi hahuna kuchinja muhope kana kuti haukwanise kurara. Kurara kwezvokurara kunobatwawo, uye kuchinja maitiro ekufambisa kweziso nokukurumidza (REM) kurara kunosanganiswa nekurota.
Zvinokonzera Zviitiko
Kushungurudzika mushure mokunge mutambudzi wemusoro wakazara. Apo kuora mwoyo kuripo, kushaya hope kunowedzera. Izvi ndezvechokwadi kunyanya kune vanhu vakatambura kutambudzika kwekutambudzika kukuru kunokonzerwa nekutongororwa chete . Chero nguva iyo pane kuenzaniswa kunetseka kunokosha kutsvaga kurapwa kwechiremba uye kwepfungwa.
Mishonga inoshandiswa kugadzirisa zvirwere zvekurwadziwa zvinogona kukanganisa mararamiro anorara. Kurara kunokanganiswa kana kune marwadzo.
Apo kusuruvara kuripo kune kuongororwa kwehutano kwakakosha kunodiwa kuti uone kana pane zvipi zvacho maitiro kana mishonga inokonzera dambudziko racho. Kuona nyanzvi uyo akadzidziswa mukunzwisisa nekutarisa marudzi ose ekukuvara kweuropi ndeye pfungwa yakanaka.
Mishonga yeMusoro Kukuvadza Kusuruvara
Kuchenjerera kwehutano hwehutano (CBT) kwakabatsira kune vamwe nekukuvara kwepfungwa kunobata kusuruvara. Zvimwe zvikamu zve CBT zvinosanganisira maitiro akaoma ehope ehope, zvinoreva nguva dzese dzekurara uye kumuka mangwanani.
Mukuwedzera, zvinhu zvinokurudzira zvinoda kutarisirwa uye kuderedzwa vasati vazorara. Apo uropi huri kutovhiringidzika pamusoro pazvinofanira kuve wakangwarirana maererano nekuzorora, kutarisa firimu inofadza kana kushandisa muviri zvakanaka nguva yekurara isati yavhiringidza zviratidzo zvehope.
Caffeine kubva mumhando dzose dzinosanganisira kofi, tei, chokoti uye zvinwiwa zvine simba zvinofanira kudziviswa masikati.
Muchengeti mukuru wekuchengeta uye nyanzvi inobatanidzwa pakurapa kukuvadzwa kwekutanga kwemavara kunofanira kunge yakabatanidzwa kuitira kuti vagone kupedza kubvunzurudzwa kwakakwana kwemishonga inobatsira kurara, kuongororwa chero imwe mimwe inobatsira uye kugadzira hurongwa hwekubatsira uropi huyezve kudzidza kurara kwakakwana uye wake wakasimuka. Kukuvara kwemweya mumwe nomumwe kwakasiyana, saka kuona chiremba uye chiremba wezvechiremba ane chiremba akadzidziswa mukurapa kusuruvara pashure pokukuvara kweuropi inokurudzirwa.
> Sources:
> Lucke-Wold, BP, Smith, KE, Nguyen, L., Turner, RC, Logsdon, AF, Jackson, GJ, & ... Miller, DB (2015). Kudzokorora: Kurara kuvhiringidzika uye sequelae inobatanidza nekukuvadza kwehuputi hwepfungwa. Neuroscience Uye Biobehavioral Reviews , 55 68-77. doi: 10.1016 / j.neubiorev.2015.04.010
> Quinto, C., Gellido, C., Chokroverty, S., Masdeu, J., 2000. Posttraumatic yakanonoka chirwere chemaitiro ekurara. Neurology 54, 250-252
> Stocker, RP, Cieply, MA, Paul, B., Khan, H., Henry, L., Kontos, AP, Germain, A., 2014. Kurwisana kunokonzera kupesana uye kuora mwoyo kwehupombwe kunokanganisa uropi glucose metabolism munguva yeR sleep muvarwi vehondo. Neuroimage 99,207-214.