Uri mupfuhwira. Husiku hwapfuura, wakaita mitoro mitatu yekuwachira, yakagadzirwa veggie tempura (kubva scratch ) kurongedza mubento bhokisi remwana wako uye ndiwe wega shamwari dzako dzakanyatsopedza novel yebhuku kirabhu. Asi zvinorevawo kuti wangowana…maawa mana ekurara? Isu tese tinoziva kuti maawa manomwe kusvika masere akanaka, asi pane nzira yekubiridzira system? Dai waigona kufunga kuti ungawana sei maawa masere ekurara mumaawa mana. Uye izvozvo zvinotobvira here? Takabata nyanzvi mbiri dzehope kuti tiwane mhinduro.
Ndingarara sei maawa masere mumaawa mana?
Tinovenga kukuputsira iwe, asi iwe haugone. Iko hakuna nzira yekudimbudzira yekurara kwakanaka kwehusiku, anodaro Alex Dimitriu, MD, kaviri bhodhi-yakasimbiswa muPsychiatry uye Sleep Medicine uye muvambi we Menlo Park Psychiatry & Mushonga wekurara . Muviri unopfuura nepamatanho chaiwo ekurara, ayo atinodaidza sekuvakwa kwekurara, anotsanangura. Tinoda kuwanda kwehope huru, uye kurara hope kana kuti REM manheru ega ega, uye kazhinji kuti tiwane zvakakwana zvezvose zviri zviviri, tinoda anenge maawa manomwe pamubhedha. Izvi zvinoreva kuti hapana nzira yechokwadi kunzwa sekunge wawana maawa masere ekurara (kana kuwana mabhenefiti) paunongowana mana. Ndine urombo, shamwari.
Asi ndinonzwa zvakanaka. Chii chakaipa nekurara maawa mana chete?
Dolly Parton anozviita . Ndizvo zvakaita Elon Musk . Vamwe vanhu vanogona kunge vaine a DNA kuchinja izvo zvinovabvumira kushanda senguva dzose pakurara kushoma, anodaro Dr. Venkata Buddharaju, mazvikokota wehope, chiremba ane hunyanzvi hwekurara uye munyori we Kurara Kuri Nani, Hupenyu Hunofadza . Ava vanorara kwenguva pfupi, kunyangwe kurara pakati pemaawa matanhatu, havana mhedzisiro yehutano, havarare uye vanoshanda zvakanaka vakasvinura, anotsanangura. Basa riri kuenderera mberi munzvimbo ino inonakidza yemaitiro ekurara uye mutsauko wekurasikirwa kwekurara muvanhu. Asi nekuti vanhu ava vanhu vekunze uye vazhinji vedu tinoda kurara kwakawanda, Dr. Buddharaju havakurudzire kuyedza, kunyangwe uchinzwa zvakanaka kweasingasviki manomwe. Kupfuura nguva chete, ihwo hunhu uye kuenderera kusingapindirwe nguva yekurara panguva dzenguva dzose mukuwiriraniswa neiyo circadian rhythms [izvo] zvakakosha kuchengetedza hutano hwakakwana, anodaro, achiona kuti kushomeka-kupfuura-kwakakwana kurara kunogona zvakare kukuisa iwe panjodzi. nokuda kwekuneta, kupera mukungwarira, njodzi huru yenjodzi dzemotokari uye kuderera kwezvibereko kubasa, pamwe chete neBP, chirwere cheshuga, sitiroko, kurwisa kwemoyo, kukanganisa kuyeuka, kuora mwoyo uye kuderera kwekudzivirira. Ehe, tichavata na10 manheru ano.
Pane nzira ipi neipi yekuvandudza kunaka kwekurara kwandiri kuwana?
Dzimwe nguva, pasinei nekuedza kwako kwakanakisisa, maawa mana ekurara ndiwo akanakisisa aunogona kutarisira. Zvinoitika. Uripo chero chinhu iwe unogona kuita kuti uvandudze kunaka kwako kwekurara kuti usanzwe kunge zombie mangwanani anotevera? Neraki, hongu-kunyangwe isiri inotsiva chinhu chaicho.
1. Chengetedza nguva yekurara uye yekumuka. Paunenge uri muParis, hautarisire zvemashiripiti kuti muviri wako ugadzirise kunharaunda yenguva muhusiku humwe. Saka zvine musoro kuti wako circadian rhythm yaizova nenyaya dzekugadzirisa dzokera kunguva yako yechitanhatu a.m. yekumuka kwevhiki mushure mekugara kusvika na2 mangwanani kwese kwevhiki uchiona Bridgerton . Kunyanya kuenderana iwe unogona kuchengetedza nguva yako yekurara uye yekumuka nguva, zviri nani (hongu, kunyangwe pakupera kwevhiki).
2. Hapana zvipfeko zveusiku zvinotenderwa. Tinoziva zvauri kufunga. Ndinonzwa zvakanyanya kusununguka mushure mekunge ndanwa magirazi maviri ewaini! Asi kunyangwe waini, doro uye mamwe marudzi edoro zvinopa sedative maitiro, izvo hazvisi zvakafanana nekurara. Kunyangwe iwe usingazoyeuki kukanda nekutendeuka husiku hwese (nekuti unenge uri, um, wakagadzikana), kunaka kwako kwekurara kuchakanganiswa. Iwe uchave wakazorora zvakanyanya kana iwe ukasveta girazi remvura kana (decaf) tii mushure mekudya kwemanheru.
3. Isa foni yako mune imwe kamuri. Isu tinoziva, chido chekutarisa Twitter Poshi imwe nguva yekuona kana katsi yako gif ine chero yaunoda yakasimba. Asi pane chinongedzo pakati pekushandisa zvidzitiro usati warara uye kuwedzera kwehuwandu hwenguva inotora kurara, maererano ne National Sleep Foundation . Awa imwe usati warara, siya foni yako muimba yekutandarira, wobva waverenga bhuku kana fungisisa muimba yekurara kuti utange kuzorora kwako kwemhepo-pasi.
Ndapererwa uye ndinoda kubiridzirwa nehope. Ndoita sei kuti ndinzwe zviri normal nhasi?
Zvakanaka, nguva yapera. Waiedza kuwana maawa manomwe, asi wakanonoka kurara, wopedza usiku hwose uchidzungaira nokutendeuka. Iwe unonzwa uchinetseka uye hauzive kuti uchapedza sei zuva. Muchiitiko ichi, iwe simba kukwanisa kuwana kana iwe ukanwa kapu shoma yekofi kana tii mukati mezuva rose uye ita nepaunogona napo. Usangoita tsika, anonyevera kudaro Dr. Dimitrius. Kurara kwemaawa mana uye kunwa yakawanda yecaffeine kana kushandisa zvimwe zvinokurudzira zvinogona kushanda munguva pfupi, asi pakupedzisira kushayikwa kwehope kunotanga, anodaro. Ndazvinzwa, chiremba.
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