Kushungurudzika, Jet Lag, uye Shift Work Inogona Kuvhiringidza Kurara Kwako
Dambudziko rehope rinogona kuuya nekufamba muupenyu hwako hwose. Kuvhiringidzika kwekanguva kwekugona kwedu kurara kunogona kukurumidza kukanganwika - kana yapfuura. Pakati payo, zvisinei, zvingave zvakakosha kusiyanisa kuparara kwakanyanya kubva kune zvinetso zvisingaperi. Kurara kwenguva pfupi kunogona kunge kune zvikonzero zvakasiyana-siyana, uye chimwe chezvinhu zvinonyanya kukosha ndechekuoma. Ndezvipi zvimwe zvezvikonzero zvinokonzerwa nekushaya hope kwenguva pfupi?
Ko kusagona kunogona kuenzaniswa nekufamba kwedu kana purogiramu yebasa here?
Kuti tinzwisise zviri nani ukama pakati pekushaya hope uye kushungurudzika, kufamba, uye purogiramu yedu yebasa, ngationgororei imwe nyaya kubva kune UpToDate - inovimbwa nehutano yehutano inoshandiswa nevarapi vehutano nevarwere zvakafanana. Zvadaro, ramba uchiverenga pamusoro pekuti ruzivo urwu runogona kurevei kwauri.
"Kurara kwenguva pfupi kwemazuva mashoma kunotora mwedzi mitatu kana kudarika uye kazhinji kunokonzerwa nezvinonetsa. Zvinokonzera kushungurudza zvinosanganisira zvinotevera:
- Kuchinja mumamiriro ezvinhu anorara (kutonhora, chiedza, ruzha)
- Kushungurudzika, zvakadai sekurasikirwa nomunhu waunoda, kurambana, kana kurasikirwa nebasa
- Kurwara kwemazuva ano, kuvhiyiwa, kana kuti zvinotambudza
- Kushandisa kana kubvisa kubva kune zvinokonzera (caffeine), mamwe mishonga (theophylline, beta blockers, steroids, utachiona huripo, uye asthma inhalers), zvinodhaka zvinodhaka (cocaine uye methamphetamine), kana doro
"Kurara kwenguva pfupi nguva refu kunogadzirisa apo chinetso chacho chinogadzirisa.
"Kufamba kune dzimwe nguva ndeimwe chikonzero chinowanzokonzera kurara kwenguva refu, chinonzi jet lag." Jet lag inogona kuitika pasinei nekutungamirirwa kwekufamba, kunyange zvazvo inonyanya kutaurwa kana ichifamba kumadokero kumabvazuva.Vanhu vakawanda vanoda mazuva mazhinji kuti vachinje kurara mufambiro kune imwe nguva yenguva.
"Kusuruvara kwakajairika kune vanhu vanoshanda usiku husiku (kureva, chechitatu kutendeuka) Iwe unogona kunge wakarara mubasa uye uchifambisa kumba mangwanani, asi unonetseka kugara uchivete masikati masikati. Matambudziko ekurara anogona kugadziriswa kuburikidza nekutsvaga kubva usiku kutendeuka kana nekurara panguva imwe chete zuva nezuva kwemavhiki mashomanana. "
Icho chinhu chinokosha kuziva kuti kuoma kunowira kana kuramba uchivata (kana kurara uko kusingori kunatsiridza) kunova nyaya isingaperi iyo inogara kwenguva refu kupfuura mwedzi mitatu. Kurara kusingaperi kunoda kuongorora kwakasiyana uye kunogona kurapwa. Sezvo zvikonzero zvinowanzosiyana, kusuruvara kwakasimba uye kusingaperi kunofungidzirwa kuva mamiriro akasiyana.
Sezvinorondedzerwa pamusoro apa, chinonyanya kukonzera kukanganisa kwakanyanya kana kwenguva pfupi kunetseka. Mhedzisiro yekudzvinyirira uku kunogona kunge yakasiyana-siyana sezvaunogona kufungidzira. Kuchinja kukuru muhupenyu hwako hwakafanana nerufu rwemhuri yepedyo kana shamwari, ukama hukama, kana kurambana kazhinji-kunonzi kunokonzera kusuruvara. Matambudziko kubasa (kana, zvakatarisa, kusashanda) uye kushungurudzika kwemari kunogona kukuchengetedza usiku.
Mukuwedzera, matambudziko ehutano kana kushandiswa kwemishonga kunogona kuvhiringidza kurara kwako. Chero chero chinangwa chekutambudzika chinogona kuvhiringidza kurara kwako. Zvirwere zvakasiyana-siyana, kunyanya izvo zvinokanganisa kufema kwako, zvinogona kuva zvinotyisa. Kune mishonga inogona kukonzera kusuruvara. Steroid inozivikanwa nekuda kwechikamu ichi. Kunyange zvinowanzoitika zvinokonzera caffeine zvakadai sefifi, tei, uye chokoti zvinogona kunonoka kana kuvhiringidza kurara kwedu.
Chimwe chezvinhu zvakakosha zvakakwana pakukwanisa kwatinoita kukwanisa kurara ndiyo nzvimbo yedu yehope . Iyi nzvimbo inofanira kuva yakanyarara, inotonhorera, uye yakasununguka. Inofanira kuva isina rusununguko uye kuvhiringidzwa. Tinofanira kuchengetedza imba yedu yokurara isisina terevhizheni , terefoni, uye mhuka dzemhuka . Kana tikashandura nzvimbo yedu yehope, kusanganisira kuiswa kana kubviswa pamubhedha wepamuviri, kurara kwedu kunogona kuchinja, zvakare.
Chimwe chikonzero chinowanzoitika chekusuruvara kwakanyanya kunopindirana nezvakatipoteredza uye chinosanganiswa nekufamba kwenguva refu. Apo patinenge tichifamba kure kure nekukurumidzira, sezvinowanikwa nekufambisa ndege, tinozviisa pasi pejet . Izvi zvinoguma apo nguva yedu yepanyama yehupenyu isingatenderani nemaitiro ekuedza uye nerima munzvimbo yedu itsva. Izvi zvinokanganisa circadian rhythm yedu , kusanganisa nguva yekurara kwedu kune imwe nguva nzvimbo. Pane zvirwere zvinobudirira zvechiitiko ichi, kusanganisira kuronga mberi uye nekuderedza kushandura nguva yako yekurara, uchishandisa bhokisi rakajeka rephototherapy, kana kutora dose duku ye melatonin.
Pakupedzisira, zviri kuwedzera kuti tive nehope tisingagoni kurongedzwa nezvinodiwa nebasa redu rekushanda, kunyanya mubasa rekuchinja . Basa rakawanda rinobatanidza kushanda kusina tsika, kusanganisira panguva yemanheru kana kuti usiku hwose. Aya "matongo anoshanduka" anogona kutora mari. Havasi vashandi chete vasingashandisi pamwe chete kana vakashanda panguva yavanofanira kurara, asi havagone kurara zvakare kana vachifanira kumuka. Vashandi vakawanda vanopedza kurara zvishoma kudarika zvavanowanzoita kana vaifanira kurara usiku. Izvi zvinogona kutungamirira kumatambudziko akawanda ane chokuita nekurara kwekurara, kusanganisira zvikanganiso, njodzi, nemimwe migumisiro .
Zvinokonzerwa nekusaona kwenguva pfupi zvakakosha kuziva kuti, muzviitiko zvizhinji, zvinogona kutariswa. Nokuderedza kushungurudzika kunokonzera kana kushungurudza, kunetseka kurara kunogona kugadzirisa zvakare. Mune zvimwe zvirongwa, inongova nyaya yekufamba kwenguva. Muzviitiko zvejet rakagadzirwa uye basa rekuchinja, chikonzero chacho chakajeka. Kunyangwe nejet yeg you zvishoma nezvishoma uchagadzirisa nguva yako yekare mushure mekufamba, shanduro isina kufananidzwa ye circadian mubasa rekuchinja ingadida kuchinja basa rako purogiramu. Izvi hazviiti nguva dzose zvichiratidza kuti zvinogona kuitika, saka kugara uchingorara-purogiramu yekurara kunogona kuva yako yechipiri-yakanakisisa sarudzo.
Hazvinei kuti chii chinokonzera, migumisiro yenguva pfupi yekushaya hope inogona kuva yakakomba, saka zvakakodzera kutora nguva yekunyatsoongorora mamiriro ako uye izvo zvaunogona kuita nezvazvo. Iwe unofanirwa kuwana zvakasara zvaunoda, uye kana zvichibvira zvakanakisisa kugadzirisa matambudziko aya vasati vava mamiriro asingagumi.
Unoda kudzidza zvakawanda here? Ona UpToDate 's topic, "Kushushikana," nokuda kwehuwandu hwehutano hwehutano.
> Kwakabva:
> Bonnet, Michael et al . "Kusarara." Kusvika pari zvino.