Haugone kurara husiku here? Ngatitaurei nezvekushaya hope.

Paunorara husiku, mushure mekushanda nesimba kwezuva rose, unonzwa sekunge haugone kana kuvhara maziso ako here? Unokasira-kasira wotendeuka, musoro wako uzere nepfungwa, asi haugone kurara. Dzimwe nguva unomuka pakati pehusiku wotadza kurara zvakare. Kana chiitiko ichi uchichiziva, saka nhasi tichataura nezvenyaya yakakosha kwauri. Ndiro dambudziko rekushaya hope, kana kuti ratinoti kushaya hope .

Chii chinonzi kushaya hope?

Zvichitaurwa zviri nyore, kushaya hope chirwere chehope chinogona kukuomera kurara, kuramba wakarara (zvichireva kuti unomuka pakati pehusiku), kana kumuka nguva isati yakwana .

Dambudziko iri rinogona kuva renguva pfupi (Acute Insomnia) kana kuti renguva refu (Chronic Insomnia). Dzimwe nguva rinouya, rinopera, uye rinodzoka. Kana rikagara kubva pamazuva mashoma kusvika kumavhiki mashoma, tinoriona sedambudziko renguva pfupi. Asi kana dambudziko iri rikaramba riripo kwemazuva anopfuura matatu pasvondo kana kwemwedzi inopfuura mitatu, idambudziko renguva refu.

Munhu mukuru anoda maawa manomwe kusvika mapfumbamwe ekurara pazuva. Kusarara zvakakwana hakungoiti kuti unzwe kuneta zuva rese. Kana ukaramba wakadaro kwenguva yakareba, zvinogona kuva njodzi huru kuhutano hwako. Semuenzaniso, kushaya hope kwakabatana zvakananga nematambudziko makuru ehutano akadai seBP , chirwere chemwoyo, uye kuora mwoyo.

Ndeapi marudzi makuru ekushaya hope?

Kushaya hope kunogona kukamurwa kuita mhando mbiri huru. Kunopatsanurwawo zvichienderana nenguva iyo dambudziko rehope rinoitika. Ngatizvinzwisisei zvakajeka.

Ndezvipi zvinokonzera kushaya hope?

Panogona kuva nezvikonzero zvakawanda zvinoita kuti munhu asakwanise kushaya hope. Zvimwe zvinhu zvatinogona kuchinja, asi zvimwe hazvigoneki kwatiri.

Zvikonzero Zvikuru

• Kushushikana : Kushushikana ndicho chikonzero chikuru chekuchinja kukuru kwehupenyu nematambudziko. Zvinhu zvakaita sekurasikirwa nebasa, kufa kwemudiwa, kurambana, kana kutamira kune imwe imba zvinogona kukusiya uchinzwa kushushikana.
• Nzvimbo yekurara: Kana nzvimbo yako yekurara ine ruzha rwakanyanya, yakajeka zvakanyanya, kana inopisa zvakanyanya kana kutonhora zvakanyanya, zvinogona kukanganisa kurara.
• Kuchinja kwehurongwa hwekurara: Kunonoka kwekufamba nendege kana uchifamba kunze kwenyika, kuchinja mashifiti kubasa, uye kumuka husiku nekuda kwemwana achangoberekwa zvinogona kukanganisa wachi yemuviri.
• Kukanganiswa kwemajini : Mune dzimwe mhuri, tsika yekutambura nekushaya hope inogona kunge iri yekuzvarwa nayo.
• Kudya nguva yekurara yasvika: Kudya zvakanyanya nguva yekurara yasvika kunogona kuita kuti usanzwa zvakanaka paunenge wakarara pamubhedha. Zvinogonawo kukonzera chirungurira.
• Caffeine, Nikotini, uye Doro: Kofi, tii, nefodya zvinokurudzira muviri. Kunwa izvi husiku kunogona kukutadzisa kurara. Doro rinogona kuita kuti unzwe hope, asi harisi hope huru. Saka unogona kumuka pakati pehusiku.

Maitiro Edu Akaipa (Kusarara Zvakanaka)

Zvimwe zvinhu zvatinoita tisingazvizivi zvine zvazvinoita pakurara kwedu. Tinozvidaidza kuti " kurara zvakanaka ".

• Kuchinja nguva dzekurara nenguva dzekumuka mukati mezuva.
• Kurara masikati.
• Kuita basa rinorema usati warara kana kushaya nguva yekuzorora.
• Kana ukashandisa mubhedha wako pane zvinopfuura kungorara chete: kana uchishanda, uchidya, kana kuona TV uri pamubhedha, zvinoomera pfungwa dzako kuti dzinzwisise kuti mubhedha inzvimbo yekurara.
• Kusangana nechiedza chebhuruu kubva pazvinhu zvakaita semafoni , makombiyuta, uye maTV usati warara.

Zvikonzero Zvechipiri

Dzimwe nguva kushaya hope kunogona kuva chiratidzo chechimwe chirwere chakakomba.

• Matambudziko ehutano hwepfungwa: Kuora mwoyo nekuzvidya mwoyo ndizvo zviviri zvezvikonzero zvikuru.
• Mimwe mishonga: Mimwe mishonga inotorwa pazvirwere zvakaita sedzihwa, allergies, BP, uye asthma inogona kukanganisa hope.
• Kurwadziwa kwemuviri: Kurwadziwa kusingaperi, kwakadai sekurwadziwa kwemusana uye arthritis, kunogona kuita kuti zviomere kurara zvakanaka husiku.
• Mamwe matambudziko ekurara: Matambudziko akadai sesleep apnea kana restless legs syndrome.
• Zvirwere zvisingaperi zvakaita sechirwere cheshuga, chirwere chemwoyo, uye hyperthyroidism.

Chiremba, unoongorora sei izvi?

Paunoenda kunoona chiremba, achatevera matanho akati wandei kuti aongorore chirwere ichi.

1. Kuongorora kwekutanga: Kutanga, chiremba wako achakuongorora muviri wako uye achakubvunza nezvenhoroondo yako yehutano, maitiro ekurara, uye zviratidzo. Achakubvunza kuti wave nenguva yakareba sei uine dambudziko iri, kuti rinokanganisa sei zuva rako, kana uchishandisa zvinodhaka zvakaita sedoro, uye kana paine shanduko huru muhupenyu hwako.

2. Dhayari Yekurara: Ungakumbirwa kuti unyore dhayari yekurara kwemavhiki maviri. Mariri, unofanira kunyora:

• Nguva Yokurara
• Nguva yekurara
• Wakamuka kangani husiku?
• Yasvika nguva yekumuka mangwanani.
• Kana uchinwa zvinhu zvakaita sekofi nedoro

3. Kuongororwa kwakakosha: Dzimwe nguva kuongororwa kwakakosha kunogona kuitwa kuti paonekwe zvimwe zvirwere.

• Polysomnography kana kuti Kudzidzira Kurara: Muizvi, unochengetwa usiku hwose munzvimbo yekurara yakakosha, uye paunenge wakarara, mashandiro europi hwako, kufema, uye kurova kwemoyo zvinoongororwa nemichina. Izvi zvinogona kuona nemazvo kana uine zvimwe zvirwere zvekurara, zvakaita se "Sleep Apnea".
• Kugadzira mifananidzo:Unopfeka kachishandiso kadiki, sewachi, paruoko rwako kana gumbo. Unofanira kukapfeka kwevhiki imwe kana maviri. Kanorekodha mafambiro ako paunenge wakarara uye paunenge wakamuka.

Ndeipi mishonga yekurapa kushaya hope?

Chinhu chakanakisa ndechekuti, kushaya hope chirwere chinorapika.

1. Kutanga, unofanira kuva netsika dzakanaka dzekurara (Better Sleep Hygiene).

Iri ndiro danho rekutanga uye rinokosha zvikuru.

• Enda kunorara uye muka panguva imwe chete zuva nezuva . Usarega tsika iyi kunyangwe pakupera kwevhiki.
• Chengeta imba yako yekurara ine rima, yakanyarara, uye tembiricha yakanaka .
• Dzivisa zvinhu zvakaita sekofi, tii, doro, uye fodya maawa mashoma usati warara husiku.
• Rovedza muviri masikati, asi kwete pedyo nenguva yekurara. Pedzisa kurovedza muviri maawa mashanu usati warara.
• Usarara masikati.
• Shandisa mubhedha chete pakurara uye pabonde. Shanda uri pamubhedha, usaone TV.
• Kana usingakwanise kurara mukati memaminitsi makumi maviri kubva pakurara, buda pamubhedha, enda kune imwe imba, uye ita chimwe chinhu chinozorodza, sekuverenga bhuku. Dzokera kurara chete kana wava kunzwa hope.

2. Kurapa Kwepfungwa Nemaitiro (CBT)

Iyi imishonga inoshanda zvikuru isingade mishonga. Unogona kuwana iyi mishonga nekutaura nachiremba wepfungwa kana mupi wezano. Inoshanda nekuchinja mafungiro asina kunaka nezvekurara, akadai sekutya nekuzvidya mwoyo, uye kudzidzira iwe pachako kurara zvakanaka husiku.

3. Mishonga yekushaya hope

Izvi zvinofanirwa kungotorwa kana chiremba ataura. Kazhinji, chiremba anongonyora mishonga iyi kwenguva pfupi. Iyi haisi mhinduro yekusagona, asi rubatsiro rwenguva pfupi chete.

Chii chinoitika kana munhu asina hope akaregeredzwa?

Kurara ndiko kuzorora kunobvumira miviri yedu nepfungwa dzedu kugadzirisa nekuchengetedza ndangariro. Kana zvikarasika, matambudziko akakomba anogona kumuka.

• Njodzi yekubatwa nezvirwere zvakaita seBP, kufuta, chirwere cheshuga, uye chirwere chemwoyo inowedzera.
• Njodzi yekuora mwoyo nekuzvidya mwoyo inowedzera.
• Mikana yetsaona, kunyanya tsaona dzemotokari, iri kuwedzera.
• Masoja emuviri anoshaya simba uye zvirwere zvinokura zviri nyore.
• Kunyatsoteerera uye ndangariro zvinoderera.
• Ndinofanira kuramba ndakatsamwa uye ndisina zororo zuva rese.