Unozviwanawo uchingotenderera-tenderera pamubhedha, uchitarisa wachi, uye uchizvibvunza kuti, 'Sei ndisingakwanise kurara?' Kunyange zvazvo izvi zvakajairika kwemazuva mamwe, kushaya hope nguva dzose hakusi chinhu chatinofanira kungorega. Izvi ndizvo zvatinodaidza kuti kushaya hope mune zvesainzi yezvekurapa. Kurara zvakanaka usiku hakusi chinhu chatinoita kuti tibvise kuneta, asi kwakakosha pahutano hwemuviri nepfungwa dzedu. Saka ngatitaurei nezvazvo zvakadzama nhasi.
Chii chinonzi kushaya hope?
Zvichitaurwa zviri nyore, kushaya hope idambudziko rinokonzerwa nekurara, sekunetseka kurara, kumuka nekukurumidza, kana kumuka nekukurumidza kupfuura zvaitarisirwa. Rinogona kuuya mumhando mbiri huru.
- Kushaya Hope: Izvi zvinogona kutora mazuva mashoma kusvika mavhiki mashoma. Zvinowanzo konzerwa nekuchinja kukuru kwehupenyu, sekushushikana, uye zvinopera pakarepo kana chikonzero chacho chabviswa.
- Kushaya Hope Kusingaperi: Kana uine dambudziko iri rekushaya hope kwemazuva matatu kana kupfuura pasvondo, kwemwedzi inopfuura mitatu, tinoridaidza kuti Chronic Insomnia. Panyaya iyi, zvakakosha kutsvaga rubatsiro rwechiremba .
Yeuka kuti munhu mukuru anoda maawa manomwe kusvika mapfumbamwe ekurara pazuva. Kushaya hope hakungokuiti kuti unzwe kuneta masikati chete, asi nekufamba kwenguva zvinogonawo kukonzera matambudziko makuru ehutano akadai seBP, chirwere chemwoyo, uye kuora mwoyo.
Ndeapi marudzi makuru ekushaya hope?
Tinokamura kushaya hope muzvikamu zviviri zvikuru zvichienderana nekuti zvinoitika sei. Zvakanaka kuziva mazwi aya nekuti chiremba wako anogona kuashandisa dzimwe nguva.
| Rudzi rwekushaya hope | Tsananguro iri nyore |
|---|---|
| Kushaya hope kukuru | Muchiitiko ichi, hapana chimwe chirwere, mishonga, kana chimwe chikonzero chine chekuita nekushaya hope. Kushaya hope ndicho chinetso chikuru. |
| Kushaya hope kwechipiri | Muchiitiko ichi, chikonzero chekusarara kwako imhaka yechimwe chirwere. Semuenzaniso, chirwere ichi chinogona kukonzerwa nezvinhu zvakaita seasthma, depression, arthritis, cancer, chirungurira, mishonga yauri kutora, kana kushandisa doro. |
Pamusoro pezvo, kunewo kupatsanurwa kwakavakirwa panguva iyo dambudziko rehope rinoitika:
- Kushaya hope mushure mekurara: Kutora nguva yakareba kuti urarare mushure mekurara.
- Kusarara-kuchengetedza hope: Kumuka nguva nenguva pakati pehusiku.
- Kusarara kwakasanganiswa: Kuomerwa nekurara uye kumuka husiku kunoitikawo.
Ndezvipi zvinokonzera kushaya hope?
Hapana chikonzero chimwe chete chinoita kuti munhu asakwanise kushaya hope . Pane zvinhu zvakawanda zvinogona kukonzera dambudziko iri.
Zvikonzero Zvikuru
- Kushushikana: Kushushikana kunouya nekuchinja kukuru kwehupenyu, sekurasikirwa nebasa, kufa kwemudiwa, kurambana, kana kutamira kune imwe imba.
- Nzvimbo yekurara: Zvinhu zvakaita seruzha rwakanyanya, chiedza, kana tembiricha yemukamuri (inopisa zvakanyanya kana kuti inotonhora zvakanyanya) kwaunorara.
- Kuchinja kwemaitiro ekurara: Kunonoka kwekufamba nendege kana uchifamba kunze kwenyika, kuchinja mashifiti kubasa, kumuka husiku nemwana achangoberekwa .
- Maitiro ekudya: Kudya zvakanyanya pedyo nenguva yekurara kunogona kukonzera kurwadziwa kwechipfuva.
- Kushandisa zvinokurudzira: Kushandisa zvinhu zvakaita secaffeine kana nicotine nguva yekurara yava pedyo.
- Doro : Kunyange zvazvo kunwa doro kungaita kuti unzwe hope, hazvikupi hope dzakadzama. Unogonawo kumuka pakati pehusiku.
- Kusaita maekisesaizi: Muviri hauiti maekisesaizi masikati.
Kusarara Zvakanaka
- Kusaenda kunorara uye kumuka panguva imwe chete zuva nezuva.
- Kurara masikati.
- Kushanda, kudya, kana kuona TV wakagara pamubhedha.
- Kutarisa masikirini akadai semafoni, TV, uye makombiyuta usati warara.
Zvimwe zvirwere kana zvikonzero (Zvikonzero Zvechipiri)
- Matambudziko ehutano hwepfungwa: Matambudziko anonzi kuora mwoyo uye kuzvidya mwoyo.
- Mimwe mishonga: Mimwe mishonga inotorwa yezvirwere zvakaita sedzihwa, allergies, BP, uye asthma.
- Kurwadziwa kwemuviri: Kurwadziwa kwemusana, kurwadziwa kwakafanana nearthritis kunowedzera husiku.
- Zvimwe zvirwere zvekurara:Matambudziko akadai seSleep Apnea (kushaya mweya panguva yekurara) kana Restless Legs Syndrome (kusagadzikana mumakumbo).
- Kuchinja kwemahormone: Kuchinja kwemahormone kunoitika panguva yekuenda kumwedzi, pamuviri, uye kuenda kumwedzi.
- Zvirwere zvenguva refu zvakaita sechirwere cheshuga, chirwere chemwoyo, uye hyperthyroidism.
Ndezvipi zviratidzo zvekushaya hope?
Migumisiro yekushaiwa hope inoonekwa kwete husiku chete, asiwo mangwana acho.
| Zviratidzo zvinoitika husiku | Mhedzisiro yainzwa mukati mezuva |
|---|---|
| Zvinotora nguva yakareba kuti urarare kana wava kurara. | Kunzwa kuneta, kuneta, uye kushaya hupenyu mukati mezuva rose. |
| Kumuka nguva nenguva pakati pehusiku. | Kuomerwa nekuisa pfungwa pachinhu uye kurangarira zvinhu. |
| Kumuka mangwanani-ngwanani uye kusakwanisa kudzokera kurara. | Kusakwanisa kuisa pfungwa pachinhu chimwe, kunonoka. |
| Kunyangwe mushure mekurara, unonzwa usina kufemerwa paunomuka. | Hasha dzinokurumidza, kushaya zororo. |
Unoona sei izvi, Chiremba?
Kana ukaenda kunoona chiremba ane dambudziko iri, achatevera matanho akati wandei kuti anzwisise mamiriro acho ezvinhu nemazvo.
1. Kukubvunza nezvezviratidzo zvako: Kutanga, chiremba achakubvunza nezvemaitiro ako ekurara, kuti wava nenguva yakareba sei uine dambudziko iri, migumisiro yaunonzwa masikati, mararamiro ako, mishonga yaunotora, uye mamiriro ako epfungwa.
2. Dhayari Yekurara:Ungangokumbirwa kuti unyore pasi nguva yawakarara kwevhiki imwe chete kana maviri. Nyora zvinhu zvakaita senguva yawakarara, nguva yawakarara, kangani kawakamuka husiku, uye nguva yawakamuka mangwanani.
3. Kuongororwa kwechiremba: Dzimwe nguva, kuongororwa kweropa kunogona kuitwa kuti kuonekwe kana chimwe chirwere chiri kukonzera dambudziko. Semuenzaniso, kuongororwa kweropa kuti kuonekwe huwandu hwemahormone ethyroid.
4. Kudzidza nezvekurara (Polysomnography): Kana dambudziko racho rakakura kana kuti paine chimwe chirwere chakadai sesleep apnea, unogona kutumirwa kunzvimbo yekurara kuti ugare husiku hwese. Apa ndipo panotariswa mashandiro europi hwako, kufema, uye kurova kwemoyo wako paunenge wakarara.
Ndeipi mishonga yekurapa kushaya hope?
Chinhu chakanakisa ndechekuti kushaya hope chirwere chinorapika. Kune nzira dzakasiyana siyana dzekurapa.
1. Kuchena Pakurara
Aya ndiwo maitiro akanaka atinofanira kuva nawo kuti tiwane hope dzakanaka. Aya ndiwo matanho ekutanga uye akakosha pakurapwa.
- Enda kunorara panguva imwe chete zuva nezuva uye unomuka panguva imwe chete.
- Chengeta imba yako yekurara ine rima, yakanyarara, uye tembiricha yakanaka.
- Usanwa kofi, tii, doro, uye fodya maawa mashoma usati warara.
- Dzivisa kurara masikati.
- Gara pamubhedha wako chete panguva yekurara uye yebonde. Usashande uri pamubhedha kana kuona TV.
- Ita chimwe chinhu chinozorodza usati warara. Sekuverenga bhuku, kuteerera mimhanzi, kana kugeza nemvura inodziya.
2. Kurapa Kwepfungwa Nemaitiro (CBT)
Iyi imishonga inoshanda zvikuru pasina mushonga. Kurapa uku kunoitwa nachiremba wepfungwa kana nyanzvi yepfungwa. Kunokubatsira kuona nekugadzirisa mafungiro ako asina kunaka, kutya, uye pfungwa dzinokunetsa nezvekurara. Kunokubatsirawo kuva netsika dzakanaka dzekurara.
3. Mishonga
Zvakakosha: Mapiritsi ekurara chinhu chinofanira kushandiswa kwenguva pfupi chete uchitarisirwa nachiremba . Haasi mhando yemushonga waunogona kutenga kupharmacy wotora sezvaunoda.
Kana kushaya hope kwako kuri kukuomera kushanda zvakanaka, chiremba wako anogona kukupa piritsi rekurara kwenguva pfupi. Kunyange zvazvo izvi zvichigona kukubatsira kurara, zvinogonawo kukukanganisa uye kukonzera migumisiro yakadai sekurara masikati uye dzungu. Zvakakosha kukurukura izvi nachiremba wako .
Mharidzo Yekuenda Nayo Kumba
- Kushaya hope hakuna kunaka, chirwere chinoda kurapwa.
- Kushaya hope kunogona kukonzera kuneta masikati, kushaya pfungwa, uye pakupedzisira, zvirwere zvakakomba zvakaita seBP nechirwere cheshuga.
- Danho rekutanga uye rakanakisa rekuita izvi nderekuva netsika dzakanaka dzekurara (Sleep Hygiene).
- Kana dambudziko rako rekushaya hope rikaramba riripo kwemavhiki anopfuura mashoma, usashandise mapiritsi ekurara wega, asi taura nachiremba kuti akupe mazano .
- Pamusoro pemishonga, kune mishonga inoshanda zvikuru yakaita seCBT. Saka musazvidya mwoyo, kune mhinduro dzeizvi.
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