Uri kunetsekawo here nekurara husiku? Ngatikurukurei nezvedambudziko iri rekushaya hope!

Fungidzira, kusagadzikana kwaunonzwa paunorara husiku mushure mekushanda nesimba uye usingakwanise kurara, uchikakavara... kana kumuka mangwanani usingakwanise kurara zvakare, uchifunga nezvazvo... Iri ndiro dambudziko rine vazhinji vedu nekushaya hope, kana mumashoko ekurapa, kushaya hope . Kunyange zvazvo kune vamwe, ichi chiri chinhu chidiki chinonetsa, kune vamwe, kushaya hope kunogona kuva dambudziko guru rinokanganisa hupenyu hwavo hwese. Saka nei izvi zvichiitika? Ngatitaurei nezvazvo zviri nyore uye zvakadzama.

Chii chaizvo chinonzi kushaya hope?

Zvichitaurwa zviri nyore, kushaya hope zvinoreva kuti haugone kurara zvakanaka. Izvi zvinoreva kuti haugone kurara kwenguva yakareba, haugone kurara zvakanaka, kana kuti une dambudziko rekurara kana kuramba wakarara.

Kurara kwakakosha kumiviri yedu. Zvakafanana nepeturu yemota. Miviri yedu nepfungwa dzedu, dzakaneta nekushanda zuva rese, dzinowana simba rekushanda nehope. Saka, kana tisina kurara zvakakwana, tinonzwa kusarara zvakakwana . Izvi zvinoita kuti tisakwanise kuita mabasa edu ezuva nezuva nemazvo, uye miviri yedu inonzwa kusagadzikana.

Munhu wese anorara zvakafanana here?

Kwete. Maitiro evanhu vese ekurara uye zvavanoda zvakasiyana. Ndosaka kunyange vanachiremba vachiona maitiro akasiyana ekurara se "akajairika." Funga nezvazvo nenzira iyi...

• Mashiri anotanga kurara: Vamwe vanhu vanoda kurara nguva isati yakwana husiku vomuka mangwanani-ngwanani.
• Mazizi ehusiku: Vamwe vanoshanda kusvika pakati pehusiku, vanorara kusvika pakati pehusiku, uye vanomuka mangwanani-ngwanani.
• Vanhu vanorara kwenguva pfupi: Vamwe vanhu vanorara zvishoma pane vamwe. Imwe tsvakurudzo inoratidza kuti panogona kunge paine chikonzero chekuberekwa nacho.
• Kurara kunochinja nekuda kwetsika: Vamwe vanhu vanochinja maitiro avo ekurara nekuda kwezvinhu zvakaita sebasa ravo. Semuenzaniso, avo vari muchiuto vanowanzomuka kana ruzha rudiki rukanzwika. Saizvozvowo, vamwe vanhu vakajaira kurara zvakanaka zvisinei nekuti ruzha rwacho rwakaita sei.
• Kurara kunochinja nekukura: Kurara kwedu kunoda kuchinja muhupenyu hwedu hwese. Kunyange zvazvo mwana mudiki achirara maawa angangoita 14-17 pazuva, munhu mukuru (ane makore anopfuura 18) anowanzoda maawa 7-9 ekurara.

Ndeapi marudzi makuru ekushaya hope?

Vanachiremba vanoisa dambudziko rekushaya hope muzvikamu zviviri zvikuru. Zvichakubatsirawo kuziva izvi.

Ungaziva sei kana uine chirwere chekushaya hope? - Zviratidzo

Zviratidzo zvekusagona kurara zvinogona kukamurwa kuita zvikamu zvikuru zvakasiyana. Ngationei kuti chii.

1. Matambudziko ekurara

Izvi zvakakamurwa kuita zvikamu zvitatu, zvichienderana nekuti uri kusangana nematambudziko ekurara sei.

• Kuomerwa nekurara (Kusarara kwekutanga): Kusakwanisa kurara zvisinei nekuti unogara kwenguva yakareba sei pamubhedha.
• Kushaya hope pakati nepakati: Kumuka pakati pehusiku worara zvakare. Iyi ndiyo mhando yevanhu vazhinji.
• Kunonoka kushaya hope: Kumuka nekukurumidza kupfuura zvaitarisirwa, mangwanani, uye kutadza kurara zvakare.

2. Mhedzisiro yainzwika masikati

Kana usingawani hope dzakakwana husiku, migumisiro yacho inonzwika mangwana acho. Ona kana izvi zvichizoitikawo kwauri.

• Kunzwa kuneta, kunonoka, kana hope mukati mezuva rose.
• Zvinotora nguva yakareba kuti munhu aite chimwe chinhu. Semuenzaniso, zvakaoma kuita sarudzo nekukurumidza paunenge uchityaira mota.
• Zvinhu zvinokanganikwa.
• Kumhanya kwekufunga kunodzikira, kuvhiringidzika kunoitika, kana kuti zvinova zvakaoma kuisa pfungwa pachinhu chimwe chete .
• Kuchinja kwemanzwiro, kunyanya kuzvidya mwoyo, kuora mwoyo, uye kushatirwa .
• Izvi zvinokanganisa basa rako, mabasa emagariro evanhu, mabasa ekuvaraidza, kana mamwe mabasa ezuva nezuva.

3. Hunhu hwakakosha hwekushaya hope kwenguva refu

Tarisa kana dambudziko rako rekushaya hope riine chimwe chezviratidzo izvi. Kana zvakadaro, ungangove uine chirwere chekushaya hope chisingaperi.

• Mamiriro ezvinhu aripo iye zvino: Haukwanise kurara kunyangwe uine nzvimbo yakanaka nenguva yekurara (semuenzaniso, pasina chikonzero chekunze chakadai sekuchinja kweshanduko, dambudziko guru rehupenyu).
• Kakawanda: Kana uine dambudziko iri kanenge mazuva matatu pasvondo.
• Nguva: Kana dambudziko iri rikaramba riripo kwemwedzi mitatu .
• Kusavapo kwezvimwe zvikonzero: Kana chirwere chacho chisina kukonzerwa nezvinodhaka, doro, mishonga, kana chimwe chirwere chekurara, uye kana chisingatsanangurike zvizere nechimwe chirwere chemuviri kana chepfungwa.

Sei tichishaya hope? - Ndezvipi zvikonzero?

Zvakaoma kuziva chikonzero chimwe chete chinokonzera kushaya hope. Pane zvinhu zvakawanda zvinogona kukonzera izvi. Dzimwe nguva, chimwe chezvinhu izvi kana zvimwe zvinosangana pamwe chete kuti zvikonzere chirwere ichi.

• Nhoroondo yemhuri (Majini): Matambudziko ekurara anogona kuitika mumhuri. Kana mumwe munhu mumhuri yako aine dambudziko rekushaya hope, iwe une mukana mukuru wekuwanawo dambudziko iri.
• Kuchinja kwekushanda kweuropi: Uropi hwevanhu vane kushaya hope hunogona kunge huchishanda zvishoma kupfuura humwe. Kuchinja kwemakemikari europi kunogonawo kukanganisa kurara.
• Zvimwe zvirwere zvemuviri: Hutano hwako hwemuviri hunogona kukanganisa kurara kwako zvakananga. Kurara kunogona kukanganiswa nezvinhu zvenguva pfupi zvakaita sehutachiona hudiki kana kukuvara, pamwe nezvirwere zvenguva refu zvakaita segastritis (acid reflux) kana chirwere cheParkinson. Dambudziko iri rinogonawo kukonzerwa nekuchinja kwe circadian rhythm, iyo inodzora kurara/kumuka kwemuviri wedu.
• Matambudziko ehutano hwepfungwa: Vanhu vanosvika hafu yevanhu vane chirwere chekushaya hope kwenguva refu vane chimwe chirwere chepfungwa, chakadai sekuzvidya mwoyo kana kuora mwoyo .
• Mamiriro ezvinhu anoshungurudza muhupenyu: Zvinhu zvakaita sekushushikana zvakanyanya, matambudziko kubasa, uye kusawirirana mumhuri zvinogona kukonzera kushaya hope.
• Kuchinja kwehupenyu: Kuchinja kwenguva pfupi, kwakadai sekutamira kune imwe nyika (jet lag), kurara panzvimbo itsva, kana kuchinja basa rekushanda, zvinogonawo kukanganisa kurara.
• Maitiro ako ezuva nezuva: Kushaya hope kunogonawo kukonzerwa nemaitiro asina kunaka ekurara (tinoti izvi ndizvo zvinoitwa pakurara ). Zvinhu zvakaita sekurara masikati, kunwa kofi husiku, uye kusava nenguva yakatarwa yekurara zvinogona kukonzera izvi.

Matambudziko anogona kuitika kana kushaya hope kukaramba kuripo

Kana kushaya hope kukaramba kuripo kwenguva yakareba, zvinogona kukonzera kushaya hope.Njodzi huru pano ihope dzemasikati. Izvi zvine njodzi zvikuru kana uri kutyaira kana kuita chero chinhu chinoda kuti uchenjere.

Pamusoro pezvo, kusarara kwenguva refu kunowedzera njodzi yekubatwa nezvimwe zvirwere zvakawanda.

• Kuora mwoyo
• Kunetseka
• Kukwira kweropa/BP
• Kumira kurova kwemoyo
• Kurohwa
• Kumbomira kufema pakurara
• Chirwere cheshuga cherudzi rwechipiri
• Kufuta

Chiremba angasimbisa sei izvi?

Paunoshanyira chiremba, achakubvunza mibvunzo yakadzama nezvenhoroondo yehutano hwako, ruzivo rwako, tsika dzekurara, uye zviratidzo. Hapana bvunzo chaiyo yekuongorora kushaya hope. Zvisinei, mimwe miedzo inogona kukurudzirwa kuti utarise zvimwe zvirwere zviri kukanganisa kurara kwako.

Mienzaniso yeizvi ndeiyi:

• Kuongororwa kwekushaya hope: Izvi zvinogona kuitwa uchishandisa chidzidzo chekurara (polysomnography) chinoitirwa muchipatara kana mudziyo unogona kuitwa kumba.
• Actigraphy: Mudziyo unopfekwa paruoko unotarisa maitiro ako ekurara nekumuka kwemazuva akati wandei.
• Kuedza kunonoka kwekurara kwenguva refu (MSLT): Kuedza kunoyera kuti unokurumidza sei kurara masikati.

Ndeipi mishonga yekurapa kushaya hope?

Kune nzira dzakawanda dzekurapa kushaya hope. Dzinotangira pakuchinja mararamiro ari nyore kusvika kumishonga. Mishonga mikuru ndeiyi:

1. Gadzirira uye ramba uine tsika dzakanaka dzekurara (Kurara kwakachena).

2. Mishonga inokubatsira kurara kana kuramba wakarara.

3. Kurapa hutano hwepfungwa.

Mishonga inokubatsira kurara

Kune mhando dzakawanda dzemishonga dzinogona kukubatsira kurara. Mimwe yacho inoda kunyorerwa nachiremba, nepo mimwe inogona kutengwa muma pharmacy.

• Mishonga inonyorerwa nachiremba:
• Benzodiazepines neZ-drugs: Iyi mishonga ine simba inoderedza kushanda kweuropi uye inokonzera hope. Semuenzaniso: `(temazepam)`, `(zolpidem - Ambien®)`.
• Vadzivisi vaviri ve orexin receptor (DORAs):Izvi zvinovhara kemikari muuropi iyo inokubatsira kumuka uye kukukonzera hope.
• Mishonga inonyaradza kuora mwoyo: Mimwe mishonga inoshandiswa pakuderedza kushungurudzika (semuenzaniso amitriptyline) inoshandiswawo pakuderedza kushaya hope nekuti inokonzera hope.
• Melatonin nemishonga inoenderana nayo: Melatonin ikemikari inogadzirwa neuropi hwedu inozivisa kana yasvika nguva yekurara. Inogonawo kutorwa semushonga.

• Mishonga isingashandiswe nachiremba:
• Mamwe maantihistamine anoshandiswa pakurapa allergies (semuenzaniso diphenhydramine - inowanikwa muPiriton) anogona kukonzera hope. Zvisinei, aya haakurudzirwi kushandiswa kwenguva refu.

Zvinhu zvatinogona kuzviitira isu pachedu kana tichirarama nekushaya hope (Kuchena muhope)

Pamusoro pekurapwa, kune zvakawanda zvaunogona kuita iwe pachako kuti uvandudze kunaka kwekurara kwako. Izvi ndizvo zvatinodaidza kuti Kurara Hutsanana kana kuti "tsika dzakanaka dzekurara."

• Ronga purogiramu yekurara: Iva netsika yekurara uye kumuka panguva imwe chete zuva nezuva. Edza kuita izvi nguva dzose, kunyangwe pakupera kwevhiki nepamazororo. Dzivisa kurara masikati.
• Tora nguva yekudzikama: Usati warara, bvisa pfungwa dzako pamatambudziko ezuva iroro. Isa parutivi "nguva yekuzorora" pakati penguva yaunopedza basa neyaunorara. Ita chimwe chinhu panguva iyoyo, sekuverenga bhuku kana kuteerera mimhanzi inonyaradza. Kana usingakwanise kurara mushure mekurara, pane kungogumbuka-gumbuka pamubhedha, simuka uite chimwe chinhu chinokudzikamisa usati wadzokera kurara.
• Gadzira nzvimbo yakasununguka: Kunyaradzwa kwakakosha kuti munhu arare zvakanaka. Gadzirisa chiedza, ruzha, uye tembiricha yemukamuri kuti zvikunakire.
• Usashandise mafoni, mapiritsi, uye maTV: Rega kushandisa zvishandiso izvi awa imwe chete usati warara. Chiedza chebhuruu chavanoburitsa chiratidzo kuuropi chekuti kwava masikati, zvichinonotsa kugadzirwa kwemakemikari anokonzera hope.
• Chenjerera zvaunodya uye zvaunonwa: Dzivisa kudya zvakawanda husiku uye kudya kusvika husiku. Nicotine, caffeine (kofi, tii, zvinwiwa zvisina kudhakwa), uye doro zvinonyanya kukanganisa hope.
• Ramba uchiita maekisesaizi: Kuita maekisesaizi masikati, kunyangwe kungofamba-famba, kunogona kukubatsira kurara zviri nani husiku.
• Kana dambudziko rikaramba riripo, enda kuna chiremba: Kana dambudziko rako rehope rikaramba riripo pasinei nekutevera tsika idzi, iva nechokwadi chekuona chiremba wemhuri yako.

Tinofanira kuona chiremba rini?

Kana kushaya hope kukagara kwemazuva anopfuura mashoma uye kuchikanganisa mabasa ako ezuva nezuva, zvakakosha kuti uone chiremba. Kunyanya kana uine zviratidzo zvinotevera, iva nechokwadi chekutsvaga mazano echiremba.

• Kana uchinzwa hope dzisingadzoreki masikati.
• Kana ukakurumidza kurara masikati, kunyanya paunenge uchishanda kana uchityaira (izvi zvinonzi `microsleeps`).
• Kana uine zvimwe zvirwere zvepfungwa kana zvemuviri zvinokanganisa kurara.