Kana iwe uri rudzi rwevanhu vanoda kugumisa kunyarara kuitira kuti vawane hope dzakanaka usiku, vhurai tab iyi. Hapana chikonzero chekuverenga zvakare. Zvisinei, kana iwe ukaona kuti kunyange runyararo ruduku-rara motokari kunze, imbwa inoputika, mucheche unobata - inoshevedzwa, ipapo iwe unogona kutarisa muzvigaro zvemuchena mutsvuku.
Makomborero eUsiku Hukuru hweHorara
Hapana chinhu chakanaka kunze kwokumuka mushure mekurara kukuru kwehope, kunzwa uchizorodzwa uye wakagadzirira kuronga zuva.
Kune zvakawanda zvakabatsiro zvehusiku hwakanaka hwekurara pamwe nekufunga kuti unodzedzerwa mangwanani anotevera: inogona kuchengetedza mwoyo wako hutano, kubatsira kuderedza kushushikana nekudzivisa kuora mwoyo.
Iwe unogona kunge wakacherechedza kuti kuwana huro hwakanaka hweusiku huri kuoma zvakasimba kubudirira sezvo uchikura. Maererano neU.S. National Institutes of Health, vanhu vakwegura vasina kurara zvakanaka usiku vanowanzova nezvinetso nekuyeuka uye kutarisa uye vari pangozi yakakura yeusiku inowira.
Kurara kwenguva yakareba - kureva, kuti unorara zvakadini usiku humwechete - hwakabatanidzwawo kwenguva refu. Kurara kunobatsira zvikuru usiku kunenge maawa manomwe kusvika masere murefu. Muzviitiko zvakakura zvepidemiological, avo vanowanikwa zvakanyanya maawa ekurara (vashoma kupfuura 6) kana zvikuru (maawa anopfuura 9) vakaratidzirwa vari pangozi yakawanda yokufa panguva yekudzidza.
Chikonzero Nei Uchida Muchena Mutsvuku
Kana iwe uine dambudziko rekurara kana kuti unomuka zvakare usiku, vazhinji vanogona kurara vanoongorora vanoedza kuedza kugadzirisa sound sounder kana mutsvuku mutsvuku.
Mune bhuku rinonzi "Say Good Night kuUsumnia," muongorori wecherechedzo Gregg Jacobs anoti izvi zvigadziri zvinoshanda nenzira mbiri: nekudzivisa manzwiro anovhiringidza uye nekubudisa inzwi rinotonhora riri kunonoka uye rinobatsira kuita kuti munhu arara.
"Ndiri mutendi wechokwadi [wemucherechedzo]," anodaro chiremba chepfungwa David Neubauer, ane mutungamiri weJohn Hopkins Hospital Sleep Disorders Center.
"Ini ndinorara nemucheka mutsvuku ini.Zvino huzhinji hwehumwe hunoratidza kuti mishonga iyi inobatsira vanhu kurara isecdotal, tinoziva kuti vanopa mhando ye" bundu rakanaka, "rinonyaradza chaizvo. Kana zvanyarara zvachose, vanhu vane usuruvara kana zvimwe kurara kunetseka kunyanya kunyatsoona pamatambo maduku, izvo zvinogona kuvhiringidza nekutora kwavo kurara. "
Mune imwe nhamba ye2008 Consumers Reports yakaongororwa nevanokwana 2 020 vakarara, mishonga inonzwika yakawanika kushanda pamwe chete nemishonga pakuita kuti vateereri varara.
Tsvaga Mhando Yakakodzwa Mhepo
Makemikisi aripo akawanda uye haana mari shoma, asi usati wapfuurira kunzvimbo yakakura yebhokisi rekutengesa, tsvaga kuti ndeupi rudzi rwemheremhere inokunda iwe.
White Noise Machines
Mhere-mhere yakachena apo mafungu akaoma ehuwandu hwemafunguro akabatanidzwa akabatanidzwa, achiita rwiyo rwakafanana nehuwandu hunoputika hunokurudzira kana ichivhuvhuta mhepo. Mitambo ine mutsvuku inogona kubudisa ruzha rwayo mutsvuku kana kuidzosera zvakare mumutambo, iyo inogara isingagumi, inodzokorora kutinhira kwezwi.
Kutsvakurudza kwakaratidza kuti ruzha ruchena runogona kubatsira varwere kurara kuburikidza nemhando yemanzwi anoitika muchipatara Intensive Care Unit iripo nekubatsira kubvisa ruzha rukuru.
Kurasikirwa nehope muI ICU kwave kuri kutsvaga kweimwe tsvakurudzo nokuti kurapa kwechiremba kunogona kunge kwakakanganiswa nekushaiwa kwehope . Mune imwe yekudzidzira mabhuku ekurara, runyorwa rweCIU rwakanyorwa rwuri kutambidzwa pamusoro pechirongwa chemazwi apo masangano akaedza kurara. Nhamba yekumutswa yakaderedzwa zvikuru apo mhere mutsvuku yakawedzerwa.
Ruzha rwakachena rinokurudzirwa kubatsira vanhu vane tinnitus , kana kuchema kana kutinhira munzeve, mamiriro ezvinhu anowanzokonzera vanhu vakwegura. Tinnitus inowanzowoneka usiku nokuti kune mashoma mashoma anokwikwidzana okuvhiringidza munhu kubva kwairi. Ruzha rwakachena runogona kubatsira kubata mhete.
Nature Sound Machines
Vanhu vazhinji vanoona zvisikwa zvinonzwika semvura uye mvura yegungwa yakazorora kupfuura mutsvuku. Kudzokorora, kusinganzwisisiki inzwi iri nyore kuti uropi urege hanya. Izvi zvingasava zvechokwadi kune makemikari anoratidza mavara egungwa nemamwe mapurogiramu shiri kana foghorns, semuenzaniso.
Dzorera TV
Vamwe vanhu vanosarudza kurara neTV kana redhiyo vachitamba kumashure, asi zviri nani kuvadzivisa. Kunyangwe iwe ungave wakajaira kurara neTV kana mimhanzi iri kutamba kumashure, chikamu chehupfungwa dzako chiri kutarisa, izvo zvinogona kukanganisa kurara.
Uyezve, chiedza chebhuruu chakabudiswa kubva paTV uye zvimwe zvemagetsi zvinoderedza mazinga e-melatonin, iyo ndiyo hormone inodzora kurara-kumhanya kwayo. Dzivisa kutarisa TV uye kutarisa mavara akajeka kwemaawa maviri kana matatu asati avata.
Nguva Yokutsvaga Kubatsira Kunze
Neubauer anoti hapana humwe uchapupu hwekuvimba kana kubviswa kana mhepo yemherera isipo. Anofananidza kuvashandisa pakuita chero humwe humwe shanduko mumamiriro ako ekurara, kufanana nekuwana mateti akanaka, kuderedza firiji yekamuri kana kuvhara mwenje.
Kunyange zvazvo chiri chokwadi kuti kunaka kwehope kunowedzera kuipa nekukwegura , kuvhiringidzika kwevamwe vanhu vakwegura kazhinji kunokonzerwa nedzimwe matambudziko ehutano, sehutano hwemwoyo kana hwemapurmari, marwadzo asingagumi kana matambudziko epfungwa sezvakaora mwoyo. Kushanduka kwehutano-muzera mu circadian rhythm , muviri wezuva nezuva hwehupenyu, inogona kuvawo mhosva.
Kana wakaedza kuvaka tsika dzakanaka dzekurara nekucheka shure kwekaffeine uye kuva nenguva yekurara nguva dzose uye hazvina kukwana, taura nemutarisiri wako weutano. Vachada kutonga kunze kwekurara kwepabhesi , iyo inogona kuva nezviratidzo zvakafanana zvehope dzakaputsika, kana kuoma kurara hope, sehope.
Sources:
Hublin C, Partinen M, Koskenvuo M, Kaprio J. "Kuzvidzivirira uye kufa kune ngozi yezviratidzo zvakabatana nehope: a genetic epidemiologic kudzidza munharaunda yakagadzirwa neboka revanhu." Kurara . 2011 Jul 1; 34 (7): 957-64.
Stanchina ML, Abu-Hijleh M, Chaudhry BK, Carlisle CC, Millman RP "Kufuridzirwa kwemuvara mutsvuku wekurara mune zvidzidzo zvakanzwirwa neCIU mhere." Kurara. 2005 Sep; 6 (5): 423-8.
Tinnitus. Medline Plus Public Information Sheets .. http://www.nlm.nih.gov/medlineplus/ency/article/003043.htm
http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side