Zviri muChinyorwa
Kurara kwakakosha zvikuru pautano hwedu. Zvisinei, mumararamiro emazuva ano akabatikana, kurara kunowanzova kwepamusoro pendaza yemararamiro ane utano okusiya.
Aya maitiro asina kunaka nekuti kurara kwakanaka kwakakosha kuutano sekudya chikafu chine hutano uye kuita maekisesaizi akakwana. Mukuwedzera, zvidzidzo zvinosimbisa kuti kusarara kunokonzera uremu.
"Tinofanira kurara maawa mangani zuva nezuva", "tinofanira kurara maawa mangani pazera ripi", "ndeipi yakakwana nguva yekurara"? Unogona kudzidza mhinduro dzemibvunzo yako nekuverenga chasara chinyorwa.
Kurara kwehutano ndiyo nheyo yehutano
Kurara inguva yakakosha yekuzorora muviri nepfungwa. Kutaura zvazviri, muviri wedu unoramba uchishanda patinenge takarara.
Munguva yekurara, muviri wedu unovakazve tsandanyama uye unobvisa matombo anokuvadza uye tsvina inogadzirwa muuropi. Aya maitiro akakosha anoita kuti pfungwa nemuviri zvishande nemazvo.
Pfungwa dzinoita uye dzinopindura kune zvakakosha manzwiro uye zviitiko zvezuva uye zvinozvinyora mundangariro. Kurara kunodiwawo pakudzora manzwiro edu.
Kurara kwehusiku humwe chete kunogona kuwedzera manzwiro edu ne60%.
Kurara zvisina kunaka kunoita kuti zviome kuti muviri udzore mabasa akakosha akadai sekuda kudya, immune system, metabolic function uye kuchengetedza huremu hwemuviri.
Kurara kunoita basa rakakosha mukudzora rhythm ye circadian, nemamwe mazwi, wachi yemukati yemuviri.
Iyi wachi yemukati inoshanda pahurongwa hwemaawa angangoita makumi maviri nemana uye inogadzirisa patinomuka uye patinoenda kunorara.
Inobatsira kudzora mamiriro akadai semetabolism, immune function, uye kuzvimba.
Kusawana hope dzakakwana, kurara panguva dzakasiyana dzezuva, uye kuratidzwa chiedza chakajeka usiku zvinokanganisa wachi yemukati iyi uye maitiro akawanda ainogadzirisa.
Unogona kufunga kuti unowana zororo rakawanda uye uchidya zvine utano, asi kana usina kurara zvakanaka uye zvakakwana, hazvina maturo pachazvo.
Nekuti kurara kwakanaka kwakakosha kune zvakawanda zvehutano, iwe unofanirwa kuita kuti kurara kwemhando yepamusoro kuve chinhu chekutanga manheru ega ega.
Ndeipi migumisiro yakaipa yekusakwanisa kurara?
Inofungidzirwa kuti chikamu chimwe muzvitatu chevakuru uye zvikamu zviviri muzvitatu zvevadzidzi vechikoro chesekondari havawane kurara kwakakwana manheru ega ega.
Nehurombo, kutadza kurara kwemhando yepamusoro kunogona kuita kuti muviri unzwe kuneta, asi zvinogona kukuvadza kupfuura kunaka.
Kana usina hope, kugona kwako kuita sarudzo kwakanaka kunodzikira uye unogona kunge uri mutsaona yemotokari kana kufa nguva isati yakwana.
Izvi zvinosimbisa chokwadi chekuti kusarara zvakakwana kunogona kukanganisa kugona kwekuziva.
Imwe ongororo yakawana kuti kurara kwemaawa mashanu chete pahusiku, husiku hunoverengeka hwakatevedzana, kwakaderedza kushanda kwepfungwa zvakanyanya sekunwa chinwiwa chine doro re0.06.
Zvisinei, kurara kusina kukwana kunoderedzawo zvibereko panzvimbo yebasa. Zvakaipa, hurombo kana husina kukwana hutsika hwekurara hunowedzera njodzi yekuva nezvirwere zvisingaperi senge kufutisa, chirwere chemoyo kana chirwere cheshuga.
Mangani Maawa Aunofanira Kurara Pazera Rapi?
Mumwe nemumwe ane zvaanoda nezvaanofarira, asi mhinduro yekuti tinoda kurara sei haina kusiyana. Huwandu hwekurara hunodiwa usiku hunonyanya kutsanangurwa nezera. Kurudziro yepamutemo yenguva yekurara nemapoka ezera ndeaya anotevera:
Vakuru vakuru (65+ makore): 7-8 maawa
Vakuru (18-64 makore): 7-9 maawa
Vechidiki (14-17 makore): 8-10 maawa
Vana vechikoro (6-13 makore): 9-11 maawa
Preschool Vana (3-5 makore): 10-13 maawa
Vacheche (makore 1-2): maawa 11-14
Vacheche (4-11 mwedzi): maawa 12-15
Achangoberekwa (0-3 mwedzi): 14-17 maawa
Zvisinei, vamwe vanhu vangada kurara kwakawanda kana kushoma pane zvinokurudzirwa, zvichienderana nezvinhu zvinotevera.
Genetic
Genetics ndiyo inotaridza kuti mangani maawa ekurara atinoda husiku humwe. Kumwe kuchinjwa kwemajini kunogona kukanganisa kuwanda kwatinoda kurara, inguva ipi yezuva yatinoda kurara, uye mabatiro atinoita pakusarara.
Semuenzaniso, avo vane genetic mutation havadi avhareji yemaawa masere ekurara husiku, maawa matanhatu ekurara anovakwanira.
Uye vanhu vanotakura mamwe magene ekuchinja vanonyanya kukanganiswa nekushaya hope kana kurara zvakanyanya.
Sezvineiwo, genetic makeup haisi chimwe chinhu chaunogona kuchinja, uye kana uine imwe yeaya machinja, haugone kushandura maitiro ako ekurara. Ndicho chikonzero nei zvakakosha kuti uteerere kuti unonzwa sei nekurara zvakakwana.
Kurara Hunhu
Hunhu hwekurara hunokanganisawo kuti inguvai yekurara inodiwa. Kana hutano hwekurara husina kunaka, unogona kuona kuti iwe uchiri kuneta kunyange iwe ukawana zvakakwana kurara.
Pane zvinopesana, kana iwe ukawana kurara kwehutano, unogona kuva nemafungiro epfungwa uye emuviri kunyange nediki shoma.
Zvidzidzo zvizhinji zvakaona kuti nguva pfupi yekurara pamwe nekusarara zvakanaka zvinokonzeresa zvakawanda zvakaipa zvine chekuita nekurara.
Nokudaro, usangotarisa pakurara kwenguva yakareba, asi kunaka uye kurara kusina kukanganisa kunokosha zvakare. Uyewo, zvinetso zvakawanda zvinowanzoitika pakurara—zvakadai se<em>apnea — zvinogona kukanganisa kunaka kwekurara.
Kana uchigara uchinzwa kuti haurare zvakanaka kana kuti wakanyanyoneta uye usingazive chikonzero nei, chinhu chakanaka kubvunza chiremba.
Zviratidzo zvekushaya hope
Kushaya hopeMukuwedzera kune kukanganisa kurara, zvinogona kutungamirira kune mamwe matambudziko akadai se:
-Kuneta kwemasikati kana kurara
- Kushatirwa, kuora mwoyo kana kuzvidya mwoyo
– Zviratidzo zvemudumbu
-Kukurudzira kwakaderera kana simba
-Kuisa pfungwa zvakanaka uye kutarisa
-Kushaikwa kwekubatana kunotungamira mukukanganisa kana tsaona
– Kunetseka nehope
- Kushandisa zvinodhaka kana doro kurara
– Kurwadza kwemusoro
- Kunetseka kushamwaridzana kana kushanda
Maererano nenyanzvi, kushaya hope ndicho chikonzero chikuru chetsaona dzemotokari.
Zvikonzero Zvinokonzera Kushaya hope
Kusarara kunogona kuitika chero zera, asi zvimwe zvinhu zvinowedzera njodzi. Izvi:
-Kufamba pakati penzvimbo dzenguva
- Mashifiti ebasa
- Kuchembera
-Kushandisa caffeine, zvinodhaka kana doro
- Kuva nenhoroondo yemhuri yekushaya hope
- kusangana nezviitiko zvakakosha
- Kuva nepamuviri
– kupinda mukupera kwemwedzi
-Kuve nehumwe hutano hwemuviri kana hwepfungwa mamiriro
- Iva mukadzi
Mazano eKurara Zvirinani
Heano mamwe matipi ekurara kwemhando yepamusoro:
Tevera purogiramu yenguva dzose yekurara
Kuenda kunorara panguva imwe chete manheru ega ega kunobatsira kugadzirisa wachi yako yemukati. Kurara zvisina tsarukano kunokonzerwa nekusarara zvakanaka uye kwenguva yakareba.
ita muitiro unozorodza
Kutora tsika yekuzorora usati warara kunogona kukubatsira kuti uwane kurara. Semuenzaniso, kuteerera mimhanzi inodzikamisa inobatsira kuvandudza kurara mune vamwe vanhu.
gadzira nzvimbo yakasununguka
Kurara muimba yakanyarara, ine rima pane tembiricha yakakodzera kunogona kukubatsira kurara zviri nani. Kunyanya kushingaira usati warara uye nzvimbo inopisa kana kuti ine ruzha zvinogona kukonzera kurara kusina kunaka.
Deredza caffeine, doro, uye nicotine
Zvidzidzo zvakabatanidza kushandiswa kwecaffeine, doro, uye nicotine nehurombo hwekurara. Dzivisa caffeine masikati uye manheru.
Deredza kushandisa kwako magetsi
Kunyanya kushandisa nharembozha nemidziyo yemagetsi kwave kuine chekuita nekusarara zvakanaka. Kunyangwe kuratidzwa kune chiedza chemwenje chekamuri pamberi pekurara kunogona kukanganisa kurara.
shanda zvakanyanya
Zvidzidzo zvakaratidza kuti kusaita basa kwakabatana nekusarara zvakanaka, uye ukuwo, kurovedza muviri masikati kunogona kukubatsira kurara zviri nani usiku.
kufungisisa maitiro
Kufungisisa uye kuzorora kudzidzira kunogona kubatsira kuvandudza kunaka kwekurara uye kushanda kwehuropi.
melatonin kuwedzera
Melatonin Zvekuwedzera zvinokurudzirwa zvakanyanya kune dzakasiyana siyana dzekurara. Melatonin ihomoni yechisikigo inodzora kurara-kumuka kutenderera muuropi. Melatonin yekuwedzera inogona kuvandudza kunaka kwekurara kune vakura vanotambura nekushaya hope.
valerian kuwedzera
Valerian ( Valerian officinalis ), inowanzoshandiswa setii kana kuwedzera kuderedza kushushikana uye kugadzirisa kurara.
Valerian inofungidzirwa kuti inokanganisa mazinga eimwe yeanonyaradza neurotransmitters mumuviri, gamma-aminobutyric acid (GABA). Inobvisawo tsinga dzetsandanyama uye inobatsira kubvisa marwadzo ekuenda kumwedzi.
Zvinhu zvekufunga usati warara
usanwa mvura yakawandisa
Kumuka usiku kuenda kuchimbuzi rinova dambudziko guru sezvaunokura. Usanwa chero chinhu awa usati waenda kunorara uye enda kuchimbuzi kakawanda usati wagadzirira kurara.
usanwa doro
Doro rinokanganisa kurara, zvichiita kuti umuke usiku.
Usanyanya kudya pakudya kwemanheru
Edza kudya kwemanheru mangwanani uye Dzivisa kudya kunorema maawa maviri asati avata. Zvokudya zvinonhuhwirira kana acidic zvinogona kukonzera kusagadzikana mudumbu uye kupisa kwemoyo, izvo zvinogona kukumutsa iwe husiku.
usatora caffeine
Rega kunwa zvinwiwa zvine caffeine kwaanenge maawa matanhatu usati warara. Vanhu vane hanya ne caffeine vangangoda kurega kare.
Semagumo;
Huwandu hwekurara hwaunoda hunosiyana kune mumwe nemumwe uye hunokanganiswa nezvakawanda. Nekudaro, kune vazhinji vakuru, maawa 7-9 pahusiku imari yakanaka. Ngwarira kuti unonzwa sei zuva rese kuti uone huwandu hwakakunakira.
Kana iwe uchirara zvakakwana, iwe unonzwa wakasvinura uye uine simba mukati mezuva rose. Kana iwe uchinzwa usimbe kana kazhinji wakaneta, ungangoda kurara zvakanyanya.
Kuti uvandudze kunaka kwekurara, tora tsika dzakanaka sekuderedza kunwa zvine caffeine nedoro, kutevedzera hurongwa hwekurara uye kugadzira nzvimbo yekurara yakanaka.
Zvinyorwa Zvaunofanirwa Kuverenga
