Ndeipi chinhu chokutanga chaunoita paunomuka mangwanani? Mikana ndeyokuti hazvirevi kutora nguva yakareba yakananga kuzuva. Izvi zvingaderedza sei kukwanisa kwako kurara? Dzidza kuti kusviba kwezuva kwezuva kunogona kukubatsira sei kurara zviri nani, kunyanya kana iwe une circadian rhythm disorder .
Chiedza Chakubatsira Sei
Chiedza ndicho chikuru chekutonga kwezuva redu-usiku, kutungamirira zvinhu zvose kubva pakushambidzwa kwemuviri kusvika pakugadzikana kwemaitiro ekurara.
Pasina iyo, miviri yedu inomhanya pane imwe nzira inotsanangurwa nemagetsi edu (anonzi tau ). Izvi zvingasava maawa makumi maviri nemashanu murefu, uye kusiyana kwezuva nezuva kunogona kuwedzera. Isuwo tine chimiro chepanyama chinotarisa patinenge tichida kurara, uye vanenge 10 kubva muzana yevanhu vari usiku mashizha.
Apo nguva yekurara inopesana nehutano hwemagariro evanhu, inogona kuva yakaoma. Kurara nekumuka kunonoka kunogona kureva kunonoka kurara chirwere chirwere. Kune rumwe ruwoko, kuwira hope uye kumuka zvakanyanya kare kunogona kuve yakagara yakakura chirwere chirwere chendwara . Chimwe nechimwe chezviitiko izvi chinogona kubatsirwa nekutaridzirwa kwenguva yakajeka kuchiedza uye melatonin .
Chiedza chinogonawo kubatsira kuvanhu vanotambura nekutambudzika kurara sechikamu chekushaya hope . Inogona kubatsira kugadzirisa zvirongwa zvekurara nekumuka. Iwe unofanirwa kuzviratidza sei uye pakudii?
Light Boxes
Kune misika inokura yezviiti zvekushandisa mabhokisi .
Zvizhinji zveizvi zvinopa kuwedzera kwechiedza chema10 000 zvishoma kana zvishoma. Kana uchienzanisa, chiedza chezuva chinokwana 100 000 lux. Chiedza chebhokisi chinogona kutenga kusvika kune mazana emadhora madhora, asi chiedza chezuva chiri pachena. Saka, zvinokurudzirwa kuti vanhu vatungamirire kunze.
Kubata Vamwe Mornings Rays
Kune vanhu vazhinji, kusvibiswa kwezuva kunofanira kuitika mangwanani mangwanani pakumuka, kazhinji mukati meawa yekutanga mushure mekukwira kubva pamubhedha.
Zvakanakisisa kupedza maminitsi makumi matatu nemaminitsi makumi matatu nemashanu kutora chiedza chezuva. Usapfeka vorori yezuva kana magirazi ezuva. Zuva rinotonhorera kuburikidza newindo rewindo rinogona kunge risingaiti zvakafanana. Kana iwe uine hanya nemigumisiro yeganda rako, iwe unogona kupfeka zuva rekudzivirira. Chiedza chezuva hachina kunyanya mangwanani, uye ine ngozi shomanana yemigumisiro yakaipa.
Zvakanakisisa kuwana zuva rokusununguka paunofamba kufamba. Zvimwewo, iwe unogona kugara patio paunenge uchiverenga pepanhau remangwanani kana kudya, sezvo chero chiedza chiri kukurova meso ako zvakananga. Zvakadini kana zuva racho rakazara nemakore? Kunyange kana yakasvibiswa mumakore kana mvura, chiedza chezuva chicharamba chichiita. Kuchengetedza purogiramu yenguva dzose ne nguva isina nguva yakabatana pamwe nekusvika kune chiedza chezuva sechikamu chekufamba kwemangwanani kunobatana kunobatsira zvikuru.
Kana uri kutambura kurara zvakanaka usiku, zvikurukuru nekushaya hope kana kuti circadian rhythm disorder, tanga kugara uchingoratidzira iwe zuva rezuva. Iwe uchaona kuti kurara kwako uye masikati basa rinovandudza zvikuru .