Vakadzi vazhinji vanotendeukira kuhutsvuku hwekudzivirira zviratidzo
Iwe usati waenda kunonoka-kukanganisa kusuruvara , waimbova munhu akarara zvakanaka, chaiko? Ipapo iwe wakatanga kuchinja uku kwemasimoni uye wakava mutambo uye pea. Kune zvikonzero zvakasiyana siyana nei kukanganisa kunokonzera kusarara, uye nenzira inofadza nzira dzinoverengeka dzokugadzirisa zviratidzo zvako zvakare.
Chikonzero Nei Usingarari Zvakanaka Panguva Yokuguma
Pane zvikonzero zvakawanda zvinokonzera kupedzisira kugadzirisa kurara kwako.
Mahomoni , nhutano, mararamiro ehupenyu, uye zvinokonzera kushungurudzika zvose zvinoita basa kana iwe uchizobatwa kurara uye kurara wakarara. Mushure memakore makumi mana (uye dzimwe nguva zvisati zvaitika), unogona kunetseka kuwana kana kuramba uchirara nokuti kuderedza maitiro ehomoni kunokonzera kurara / kumhanya kwake. Uyezve, kupisa kunopisa, usiku kutuka, matambudziko ehutachiona, kurwadziwa, uye zvinetso zvokufema zvinogona kukuchengetedza. Kunyanya, kurara kwepnea , iyo inobatana nekuchinja maitiro eesrogen uye kupfuma , inowanzoguma pakuguma.
Pane imwe nguva, kushungurudzika kunogona kuramba kuchikwira. Asi panguva yekuenda kumwedzi, vakadzi vangave vachitarisana nevabereki vakwegura, vacheche vachiri kuyaruka, kurambana, zvinetso zvemabasa, uye zvinetso zvemari. Zvose izvi zvinetso zvinogona kuita kuti zvive zvakaoma kurara. Uye kana iwe wakaora mwoyo kana uchizvidya mwoyo kunze kwezvinetso izvi, kuwana uye kuramba wakarara kungafunga kuti hazvibviri.
Kana iwe uine zvinetso zvehutano, mishonga (zvose mishonga uye pamusoro pekambani) inogona kukuchengeta iwe wakamuka.
Kudya uye kushandiswa kwezvinhu zvakadai se caffeine, nicotine, doro, kana kuti zvinowedzera zvinogonawo kuva zvinhu.
Chii Chaungaita Nezvekushushikana?
Zvaunofanira kuita pamusoro pokurara usiku kunobva pane zvinovaita. Asi kutora chiito kunobatsira. Kana uri kutora zvinokurudzira, somuenzaniso, simira kana kuderedza zvakanyanya kudya kwako kwekakineine.
Rega kusvuta, usanwe doro, ucheke zvakare pamusoro petiroti, uye chengeta chero zvigadziro zvaunotora kuti uone kana zviri kukanganisa kurara kwako.
Kana kushungurudzika kana usiku kusimuka kukukurudzira iwe, tora zviratidzo zvako. Tarisa newachiremba wako uye kurukurai mishonga ipi kana kuti kuwedzera kunogona kuderedza zviratidzo zvako. Kune marudzi akawanda emitemo inobatsira, kusanganisira zvinodhaka, zvinopesana nemishonga, uye zvinodhaka / zvinodhaka zvinodhaka. Nzira pfupi inogona kukudzosera iwe muitiro wekurara wepanyama.
Pasinei nokuti iwe unoshandisa nyeredzi cohosh, mafuta e-flaxseed, antidipressants, kana kuti pfupi pfupi ye hormone therapy, unogona kuita zvisarudzo zvichaita kuti zviratidzo zvako zvigadzire zvakakwana kuti ugadzirise hutano hwakanaka. Yeuka kutora mishonga uye zvinowedzera sezvinorayirwa uye kutaura nemutapi wezvokurapa pamusoro pemishonga yaunenge watotora kuti uone kana migumisiro yako ichikuchengetedza. Chiremba, mutungamiri, mudzidzisi wega, acupuncturist, kuporesa maitiro, kana naturopath, zvichida ari oga kana pamwe chete, zvinogona kubatsira kudzorera kurara kwako.
Shandura Maitiro Ako uye Routines
Ita kuti imba yako yekamuri ifare. Iwe une moto unopisa kwazvo pamusana pokuguma, saka iwe unoda kuchengeta muviri wako sechando sezvaunogona usinganzwisisiki.
Chinhu chipi nechipi chinomutsa muviri wako wekupisa chinogona kutarisa shanduko, saka chengetedza usana hwako hwekushisa zvidimbu zvishoma pasi usiku.
Shandisa muviri wako wekushisa kuti usapedze usiku . Kupfekedza chiedza chechijamas, uye chengetedza rag cool kana kutonhorera mukati muhomwe yepurasitiki pedyo nemubhedha. Isa muhomwe yakanakisa pachiso chako uye pachipfuva pakarepo paunenge uchiona moto unopisa uchiuya, uye unofema zvakanyanya kusvikira iyo inopfuura. Edza kugara wakasununguka paunoita izvi. Dzidzira kunonoka, kufema mukati memasikati kuitira kuti apo iwe uchisimuka nekuzvidya mwoyo kana kuti moto unopisa, unogona kushandisa nzira yekudzikama uye kuzvinyaradza. Kufambira mberi kwekuzorora, kugadzirisa maitiro ekurapa, biofeedback, kana kuzvidzora ndiyo nzira dzose dzichakushandira zvakanaka munguva dzekushaya hope uye dzimwe nguva dzinoshungurudza.
Ita zvakanaka kurara uhu hwakanaka. Enda kunorara nenguva yakazara, uye shandisa bhedha yako chete nokuda kwehope uye zvepabonde. Zorora musati warara. Bvisa terevhizheni kubva muimba yekurara, uye usadya kwemaawa maviri usati warara.
Uyewo, chengetedza imba yako yekurara rima. Iwe unoda kutumira uropi hwako humwe hunoti usiku huno kurara, sezvo chiedza chinokurudzira iwe kuti upe uye ugare.
Dzidzira kunze mukati mezuva. Kubatanidzwa kwechiedza chechisikigo, vitamini D, uye kubhabhatidza muviri inzira yekurara kwakanakisisa. Iva nechokwadi chekushanda mangwanani-ngwanani kuti uwane mamwe masikati uye usadzivirirwa nesimba usati warara.
Ramba Wakanaka
Usazvipa mhosva iwe kana iwe usingagoni kuwana shuteye. Iko dzimwe nguva inouya nenharaunda yekuenda kumwedzi, uye kana iwe uchingorasikirwa nezvayo, zvishoma iwe ucharara. Kurara kunokanganisa uye kunopera mumabasa ako ose emasikati. Iwe unokweretesa iwe pachako kuti uwane zororo uye kuzorora izvo zvinogona kungoitika chete nekurara kwakanaka kweusiku. Zvino, apo hupenyu huchapedza dambudziko idzva, unogona kuti, "Regai ndivete pairi." Uye iwe uchadaro.
Sources:
> North America Menopause Society, (NAMS), Menopause Guidebook: Kubatsira Vakadzi Kuita Utano Hwakagadziriswa Hwakagadzirirwa Pakati Pokumabvazuva uye Kupfuura, 6th Edition , North American Menopause Society, 2006. 10 Gumiguru 2007.
> Murphy, P, "Hondo dzeHormone dzakashandurwa, Mvura Yakakwirira Mupfungwa Inobata Kurara Muvakadzi Vakabuda Mumasikati," SLEEP, December, 2007. Associated Professional Sleep Societies, LLC, 21 Jan. 2008
> Morin, CM, Colecchi, C, Stone, J, Sood, R, Brink, D, "Kurapa uye Kurapa Kwemishonga Kwekupedzisira-Upenyu Kushungurudzika: Rongedzo Rinochengetedzwa" JAMA, Vol. 281, No.11 991-999. 281: 991-999, Mar, 1999, 21 Jan, 2008
> Boston's Women's Health Book Collective, Miti Yedu, Tedu: Kuenda kumwedzi, Touchstone / Simon na Schuster, New York. 2006.