Kusuruvara kunobata 30 muzana kusvika 40 muzana yevanhu vanoenda kuburikidza nekurapa kwekenza, uye kazhinji kunoramba kwenguva refu mushure mekubatwa kwave kwapera. (Kusiyana, inenge 15 kubva muzana yevanhu vanogona kurarama nechiratidzo ichi.) Chiratidzo ichi chinowanzoonekwa kune vakadzi, uye vakwegura, asi chinogona kuchinja chero ani zvake.
1 -
Kukosha uye NjodziIwe unogona kufunga nezvekuoma kurara hope apo iwe uchifunga nezvekushaya hope, asi kusuruvara kunosanganisira mamwe maitiro ekuvhiringidzika kwehopewo, kusanganisira kumutsa usiku, kutanga kumuka, uye kukundikana kwekurara kwakakwana kunokonzerwa nokuneta kwemasikati. Nenzira, kusuruvara kazhinji kunowanikwa kwemausiku matatu kana kupfuura muvhiki uye inotora kwenguva yakareba kupfuura mwedzi umwe.
Insomnia syndrome inotsanangurwa sokuti kuoma kunokonzera kurara kwemaminitsi makumi matatu, kana kuti manheru anosimudzwa anowedzera kusvika maminitsi makumi matatu kana maviri kana maviri, nehuwandu hwepanguva inopedza nguva yekurara pamubhedha pasi pemasere makumi mashanu. Kuzonzi chirwere kunofanira kunge kune uchapupu hwekushaya simba kwezuva masikati. Kana uchinge usati wawana izvi kana kuti kwete, kana kusuruvara kuchinja hupenyu hwako, zvakakosha kutaura nachiremba wako.
Pasinei nezvinoitika zvekushaya hope kune vanhu vane kenza, varwere vazhinji havaiti izvi, uye vanachiremba vakawanda vanokundikana kubvunza. Asi izvozvo hazvirevi kuti inetso duku. Tarisa mahwendefa anotevera anotsanangura kukosha kwekusarara kwakakosha kana paine hupenyu hwevanhu vane kenza.
2 -
Kushana Kwekenza Kubatana NokushushikanaKaneta kuneta ndeimwe zviratidzo zvinoshungurudza zvinokonzera vanhu vane kenza, uye kusuruvara chinhu chinokosha.
Kuwanda Kwakaita Sei Kuora Mucheche Kune Kaneta Kuneta?
Mune chiongorori vachitarisa varwere vemapapu emapapu vachienda kuburikidza nekemotherapy, kusuruvara kwakaonekwa kuti ndiyo yechitatu inokonzera kukonzera kenza fatigu e . Kushushikana kunofanirwa kumashure kwekupererwa kwekufema nekukanganiswa, asi usati washungurudzika, chikafu chekudya, nekuita basa. Pasi pose yaifungidzira kuti kusuruvara kwaive nekukanganisika kukuru kwekuneta kwezvikonzero zvakanyorwa .
Apo patinonzwa nezvemashoko ekurwisana nekenza yekuneta , kurovedza muviri kunowanzokwirira kumusoro. Zvichida kusuruvara kunofanira kutarirwa kune imwe yepamusoro pane iyo inenge iri pakati pevashandi vezvehutano vachengetedza varwere vekenza. Usamirira chiremba wako kuti akubvunze pamusoro pokushaya hope. Kana kukanganisa kurara kuri kuchinja hupenyu hwako, taura.
3 -
Basa reMusununguko rakaperaZvidzidzo zvakaona kuti kusuruvara kunoshandura mafungiro emagunisi uye endocrine, uye ine simba rakasimba pangozi yezvirwere zvinotapukira. Sezvo kenza mishonga yakadai semakemikrasi inogonawo kugadzirisa munhu kune hutachiona, izvi zvinogona kuva nhamo mbiri.
Kwenguva refu ichizivikanwa kuti kusuruvara kunokanganisa kushanda kwakanaka kwezvirwere zvemuviri. Zvidzidzo zviri kutarisa mishonga yekuzvidzivirira (iyo inyanzvi yemuviri kuti "dzidze" kubva pakuvharidzira kurwere uye kuisa chitetezo kana ichizoonekwa kune chirwere ichocho chinotapukira) yakawana mhinduro dzevarombo dzine utachiona muvanhu vakambova nehope panguva vaccination.
Utachiona hweMusununguko Hwakakosha Hunokosha Mukurapa Kenza
Zvechokwadi, mungozi yehutachiona yakakosha kune vanorwara nekenza, asi chii chachangobva kutaurwa nezvehuwandu, ndicho chiitiko chemuviri wechirwere chekudzivirirwa kwezvirwere pakubvisa muviri wekenza. Iyo inowedzera nokukurumidza munda we immunotherapy, iyo yave ichitsvaga kubudirira mune zvimwe zvakaoma-kubata-kuraira-ganho-kenza yemukomana, yakanyatsotsanangurwa padzidziso yokuti kuti zvidzivirire kubva mumarara, tinoda kudzorera uye kukurudzira muviri wedu pachako mhinduro kune chiremera ichocho. Unoona mumamiriro ezvinhu aya, kutarisira kwakakodzera kwehope kungakurumidza kuonekwa se "kukosha" kwakakosha kwekenza.
4 -
Basa rakashata muNhasi MazuvaKune ani akambonzwa aneta - uye ndiri kufungidzira zvinosanganisira chero munhu ari kuverenga nyaya ino - zvinokonzera kurara kweusiku usiku kunosanganisira zvinopfuura kungonzwa kuneta. Zvechokwadi, masangano akadai seA FAA neAAA akasika mitemo yekuchengetedza yakabva pamigumisiro inokuvadza yekushayikwa kwekurara.
Kunyunyuta uye Kuisa pfungwa uye Memory
Kusuruvara kunogona kuderedza kukanganisa kunogona kuita kuti mabasa ehupenyu hwezuva nezuva uye mabasa ehutano ave nengozi. Chiyeuchidzo chinokonzerwa zvikuru nekushaya hope, izvo zvingakanganisa nzvimbo dzakawanda dzehupenyu.
Mufananidzo uri pamusoro apa chiyeuchidzo chokuti isu tose tinogona kutambura nemigumisiro yekushaya hope, kwete kungofambisa ndege, uye vagari vanovhiya. Kuderedza kukanganisa kubva pakuneta kunogona kutungamirira kumatambudziko anowanikwa muupenyu hwedu, izvo zvinogona kutungamirira kune mamwe matambudziko. Tangobva kunzwa pamusoro pezvinoitika zvakakonzerwa nekuderedza chiyeuchidzo nekuda kwekushaiwa kwehope pane vagari vanovhiya. Asi zvakadini nemigumisiro kune vanhu vane kenza vanoedza kudzidza mutauro wehosha yavo? Uye kuwedzera kune icho chemobrain shoma sechikamu chechikamu chemotherapy ? Ndinofara, pane zvakawanda zvinogona kuitwa kuti zvirape kusuruvara sezvichakurukurwa munyaya yechitatu munyaya dzino.
5 -
Yakapedzisira Yakagadzirirwa KurapaDambudziko rakajairika asi risingawanzogadziriswa, iyo inokonzera kusuruvara pakurapwa kwekurapa. Kurara kwezuva masikati nekuda kwekushaya hope kunogona kutungamirira kumakonji asina kukonzerwa, kemotherapy kushanyira, maawa ekurapa, uye zvinowedzera, izvo zvingakanganisa zvose zviratidzo nemigumisiro yevanhu vanorarama nekenza.
Pamba, kuneta pamusana pokuvhiringidzika kwekurara kunogonawo kunge kunetseka pamusoro pekurapa kwekenza. Mishonga yakawanda inoshandiswa kune vanhu vane kenza, zvose zvinopesana nekenza mishonga uye mishonga yekudzivirira migumisiro yezvirapa izvi, inowanzoitwa panguva chaiyo yepamutemo. Dhesi dzisina kumira, pamwe chete nematokisi anotorwa nenzira isina kufanira, inogona kutungamirira kuhutachidzi hwekutarisa kwezviratidzo pamwe chete nekugona kuderera muhutano hwekurapa.
6 -
Kuora mwoyoKusuruvara kunogona kutungamirira kuora mwoyo, chirwere chinenge chave chakakosha mumukenza . Nayo pachayo, inenge 15 muzana kusvika 25 kubva muzana yevanhu vane kenza vanokodzera nzira yekuodzwa mwoyo inopfuura kudarika kusanzwisisika. Kutaura zvazviri, kuora mwoyo ndeimwe yezviratidzo zvinoshamisa zvekushaya hope izvo zvakaoma kuziva uye kukanganwa nevakawanda.
7 -
Kuponesa KuponaKurara kwave kwakabatana nekupona kwekenza nenzira dzakasiyana siyana, uye kune dzimwe nzira dzakasiyana-siyana dzekenza. Kwete kungoita kurara kunoratidzika kuunza kukonzera kenza, asi kunoratidzika kuderedza kupona kune vanhu vane kenzawo zvakare.
Zvidzidzo zvenguva pfupi zvakaona kuti kuvhiringidzika kwekurara kune chirevo chekuzvimiririra chekuzvimiririra chekugara kune vakadzi vane kenza yepamusoro yepamu, uye nguva yekurara, kunyange vasati vaongororwa, chinhu chinoita kuti vapone.
8 -
Pasi Pehupenyu HweupenyuKusuruvara kunogona kuva nehuipi hwehupenyu hwomukomana wekenza, zvose panguva yekurapwa uye kwenguva yakareba mushure mekunge kurapwa kwapera.
Kuwedzera izvi kumatanho chaiwo akadai sekudzivirira muviri, uye kupona kwepasi uye kurapwa kwekusuruvara uye kumwe kukanganiswa kwehope kunofanira kukwirira kumusoro pakuongorora kwezviratidzo zvevanhu vane kenza uye munguva yekupona.
9 -
Inokonzera Kanzera NgoziMukukurukurirana pamusoro pekukosha kwekusuruvara zvakakosha kucherechedza kuti vanhu vane matambudziko ekurara kana kupindira mubasa rekushandura vane ngozi yakawanda yekuve nekenza . Kutaura zvazviri, basa rekushandura rave rakanyorwa zita revanhu rinokonzerwa nekenza (iyo inokonzera kenza.)
Nokudaro, kwete kusuruvara chete kwakakomba mune avo vane kenza, chinhu chinofanira kuongorora nekurapa, munenge chero ani zvake. Zvichipa kukosha kwekusina kuvhiringidzika kurara kukurukurwa, sarudza nguva yako neoncologist yako nhasi kana iwe uchinzwa kuti usiku hwako huri kukusiya uine simba shoma kupfuura zvavanoda.
> Sources:
> David, M., uye H. Goforth. Nguva yakareba uye kwenguva pfupi zvinokonzera kusuruvara mukenza uye kupindira kunobudirira. Cancer Journal . 2014. 20 (5): 330-44.
> Irwin, M. Kuora mwoyo uye kusuruvara kwekenza: kupararira, njodzi zvinhu, nemigumisiro pamigumisiro yekenza. Nhoroondo dzepanguva yePsychiatry . 2013. 15 (11): 404.
> Irwin, M. Sei kurara kunokosha kune utano: psychoneuroimmunology maonero. Ongororo yegore negore muPsychology . 2015. 66: 143-72.
> Kamath, J., Prpich, G., uye S. Jillani. Kurara Kuvhiringidzika Kwevarwere vane Mishonga Yezvokurapa. Psychiatric Clinic yeNorth America . 2015. 38 (4): 825-41.
> Long, N., Thanasilp, S., uye R. Thato. Iko muenzaniso wekuda kukanganisa mumapapu emapapu emapapu achiwana chemotherapy. European Journal of Oncology Nursing . 2015 Nov 7. (Epub mberi kwekunyora).
> Palesh, O. et al. Actigraphy-yakaenzaniswa nehope yekuvhiringidzika sechirongwa chekupona pakati pevakadzi vane kenza yepamusoro yepamu. Kurara . 2014. 37 (5): 837-842.