Unotamburawo nekutenderera-tenderera paunorara husiku usingakwanise kurara here? Kana kuti unomuka mangwanani uchinzwa kuneta uye kuneta zuva rese? Kurara chikamu chakakosha chehupenyu hwedu tese. Asi hazvisi nyore sezvatinofunga. Kurara inzira yakaoma uye inoshamisa mumuviri wedu iyo kunyangwe sainzi isati yanyatsonzwisisa. Saka ngatitaurei nezvazvo zvakadzama nhasi.
Sei tichida kurara zvechokwadi?
Zvichitaurwa zviri nyore, kurara inguva yekuti miviri yedu nepfungwa dzedu zvizorore mushure mezuva refu rekushanda. Kungofanana nepatinochaja mafoni edu mushure mezuva refu rekushanda, miviri yedu inochajawo patinorara. Zvinhu zvakakosha zvinoitika mumiviri yedu patinorara.
- Kuchengetedza simba: Masikati, masero ari mumuviri wedu anoshandisa simba kushanda. Patinorara, kushandiswa kwesimba remuviri kunoderera zvakanyanya. Ndipo apo masero aya anochengetedza simba raanoda kwezuva rinotevera.
- Kugadzirisa muviri: Patinorara, muviri wedu haushande zvakanyanya, saka zviri nyore kugadzirisa kukuvara kudiki uye kukuvara kwemasero kwakaitika masikati. Unoyeuka here patinenge tichinzwa kuneta zvakanyanya uye tichida kurara patinenge tichirwara? Izvi zvinodaro nekuti muviri unoshandisa kurara kurwisa zvirwere nekuporesa maronda.
- Kuchengetedza uropi: Ichi ndicho chinhu chinonyanya kukosha. Uropi hwedu hahungogari pasi patinenge takarara. Zvakafanana nemushandi weraibhurari anodzosera mabhuku pamasherufu pakupera kwezuva. Uropi hunoronga, hunoronga, uye hunochengeta zvinhu zvese zvatakadzidza masikati, ndangariro dzedu, neruzivo, patinenge takarara. Ndosaka tichiyeuka zvatakadzidza zuva rakatevera zvakanaka mushure mekurara zvakanaka husiku.
Saka unoda kurara kwenguva yakareba sei?
Huwandu hwehope hunodiwa hunosiyana kubva pamunhu nemunhu. Vamwe vanhu vanoda hope shoma, nepo vamwe vanogona kurara zvishoma. Chido ichi chinochinja sezvaunokura. Heano huwandu hwehope hunokurudzirwa.
| Boka rezera | Kurara kunodiwa pazuva (maawa) |
|---|---|
| Vana vacheche (mwedzi 0-3) | 14-17 |
| Vacheche (mwedzi 4-12) | 12-16 |
| Vana vadiki (makore 1-2) | 11-14 |
| Vana vechikoro chepuraimari (makore 3-5) | 10-13 |
| Vana vezera rekuenda kuchikoro (makore 6-12) | 9-12 |
| Vana vadiki (makore 13-18) | 8-10 |
| Vakuru (makore 18+) | 7-9 |
Iyi ingori kurudziro yakajairika. Ungangoda kurara zvishoma kana zvishoma pane izvi. Zvingavewo nemajini. Zvakare, kana uchirwara, une pamuviri (kunyanya mumwedzi mitatu yekutanga), kana kuti wakavhiyiwa, ungangoda kurara zvakanyanya kupfuura zvawagara uchiita. Kana uine mibvunzo nezvekuti unoda kurara zvakadii, zvakanaka kutaura nachiremba wako.
Matanho ekurara ndeapi?
Uropi hwedu hahudzimi zvachose patinorara. Kunyangwe patinenge takarara, pane mashandiro emagetsi muuropi. Chiitiko ichi chinoitika mumatanho akati wandei. Masayendisiti akakamura maitiro aya kuita zvinonzi 'Stages of Sleep.' Kune mhando mbiri huru.
1. NREM (Non-Rapid Eye Movement) Kurara: Kurara uko maziso asingafambi nekukurumidza.
2. Kurara kweREM (Rapid Eye Movement): Kurara kwekukurumidza kwemaziso.
Patinorara, tinowanzo pfuura nepakati pezvikamu zve'NREM' 1, 2, 3, tobva tapinda muchikamu che'REM'. Kutenderera uku kwakakwana kunotora maminetsi angangoita 90-120. Paavhareji, tinopfuura nepakati pezvikamu zvina kana zvishanu panguva yekurara kwemaawa masere.
Matanho matatu ekurara kweNREM
- Danho rekutanga: Iri ndiro danho rakareruka rekurara. Tiri mudanho iri patinongorara. Rinotora maminetsi mashoma chete. Danho iri rinoita 5% yekurara kwedu kwese.
- Danho rechipiri: Uku kurara kushoma. Asi kwakadzama zvishoma pane danho rekutanga. Munguva iyi, mafungu europi hwedu anononoka zvishoma, uye pane kuputika kamwe kamwe kwekushanda kwemagetsi nekukurumidza. Zvinotendwa kuti apa ndipo apo uropi hunoronga ndangariro. Danho iri rinoita 45% yekurara kwedu kwese.
- Danho rechitatu: Uku ndiko kurara kwakanyanya. Danho iri rinoita 25% yekurara kwemunhu mukuru. Zvisinei, vana vadiki vanoda kurara kwakanyanya uku. Danho iri rinodzikira pavanokura. Panguva yekurara kwakanyanya uku ndipo muviri unozvigadzirisa uye masoja emuviri anosimba. Kana uchida kunzwa wakasununguka paunomuka mangwanani, unotoda danho iri rekurara.
Zvakaoma zvikuru kumutsa munhu kubva muhope huru dzakadai. Kana ukadaro, munhu wacho anogona kunzwa asina kugadzikana kwenguva yakati, asingakwanise kunzwisisa zviri kuitika (sleep inertia).
Chii chinonzi kurara kweREM?
Kazhinji tinorota panguva yekurara kwe'REM'. Chikonzero chezita iri ndechekuti patinorota, maziso edu anofamba nekukurumidza pasi pemaziso edu. Panguva ino, uropi hwedu hunoshanda sezvatinenge takamuka. Kurara kwe'REM' kunoumba inenge 25% yekurara kwese.
Matambudziko ekurara
Matambudziko ekurara zvirwere zvinokanganisa kurara kana kuramba wakamuka. Izvi zvinogona kukamurwa muzvikamu zvikuru zvakasiyana.
| Chikamu chevakaremara | Mienzaniso |
|---|---|
| Kushaya hope | Kushaya hope |
| Kuomerwa nekufema panguva yekurara | Kumbomira Kurara |
| Matambudziko ekufamba-famba ane chekuita nekurara | Chirwere Chemakumbo Asina Kugadzikana |
| Parasomnias | Kufamba-famba pahope, Zviroto Zvinotyisa |
| Kurara zvakanyanya | Kurwara nepfungwa dzisina kugadzikana |
Kana ukaramba uine dambudziko iri, rakadai sekutadza kurara husiku, kukosora zvakanyanya, kana kunzwa hope dzisingadzoreki masikati, unofanira kuona chiremba. Ungangoda kuongororwa hope, senge polysomnogram, kuti uwane chikonzero.
Zvinhu zvaunogona kuita kuti urara zvakanaka
Kurara zvakanaka kwakakosha kuti munhu ave nehupenyu hwakanaka. Saka pane zvinhu zvishoma zvaunogona kuita kuti uwane hope dzakanaka. Izvi tinozvidaidza kuti 'kurara zvakanaka'.
- Gadzira purogiramu yekurara: Iva netsika yekurara uye kumuka panguva imwe chete zuva nezuva. Edza kusachinja izvi zvakanyanya sezvinobvira, kunyangwe pakupera kwevhiki nepamazororo.
- Gadzira nzvimbo yakanaka yekurara: Imba yaunorara inofanira kunge yakasviba, yakanyarara, uye inotonhorera.
- Zorora usati warara: Rega kushandisa foni yako, tablet, kana TV awa imwe chete usati warara. Chiedza chebhuruu chinobva kwavari chinogona kukanganisa hope dzako. Pane kudaro, ita chimwe chinhu chakadai sekuverenga bhuku, kuteerera mimhanzi inonyaradza, kana kugeza nemvura inodziya.
- Chenjerera zvaunodya uye zvaunonwa: Dzivisa kudya chikafu chakazara, kunwa kofi, kana tii nguva yekurara yava pedyo. Kunwa doro kunogona kuderedza kunaka kwekurara kwako.
- Iva nemuviri unoshanda masikati: Kurovedza muviri uye kufamba-famba masikati zvinogona kukubatsira kurara zvakanaka husiku. Asi dzivisa kurovedza muviri zvakanyanya nguva yasvika yekurara.
- Usarara kana uine hope: Kana usingakwanise kurara mukati memaminitsi makumi maviri kubva pawaenda kunorara, buda pamubhedha, enda kune imwe imba, ita chimwe chinhu chinozorodza (sekuverenga bhuku), wodzokera kurara kana wava kunzwa hope zvakare.
Chii chinoitika kana ukarasikirwa nehope?
Kusawana hope dzakakwana kunogona kukonzera matambudziko mazhinji ehutano kwenguva pfupi uye kwenguva refu.
Munguva pfupi:
- Kuomerwa nekuisa pfungwa pachinhu chimwe chete
- Kurasikirwa nendangariro
- Hasha, kuzvidya mwoyo
- Nguva yekupindura inononoka (ine njodzi zvikuru paunenge uchityaira)
- Kudzikira kwedziviriro yemuviri uye mukana wekubatwa nezvirwere
Mukufamba kwenguva:
- Chirwere chemwoyo
- Chirwere cheshuga (Chirwere cheshuga cherudzi rwechipiri)
- Kufuta
- Kuora mwoyo
- Kuwanda kwenjodzi yezvirwere zvakaita sedementia
Dzimwe nguva, kana tisina kurara zvakakwana, chimwe chinhu chinonzi "Microsleeps" chinogona kuitika. Izvi zvinoreva kuti uropi hwedu hunorara kwemasekondi mashoma tisingazvizivi. Fungidzira kuti zvingave nengozi sei kana chimwe chinhu chakadai chikaitika uchityaira mota kana kushandisa muchina.
Chekupedzisira, kurara ndeimwe yezvinhu zvinokosha zvikuru zvatinazvo. Usambozvitora sezvinhu zvisingakoshi. Kana uine dambudziko rehope kwenguva refu, usazviregeredza. Iva nechokwadi chekubvunza chiremba wako kuti akupe mazano.
Mharidzo Yekuenda Nayo Kumba
- Kurara kwakakosha pakugadzirisa miviri yedu nepfungwa dzedu, kuchengetedza simba, uye kuronga ndangariro.
- Zvakakosha kuti munhu awane nguva yakakwana yekurara zuva rega rega zvichienderana nezera rake. Paavhareji, munhu mukuru anoda maawa manomwe kusvika mapfumbamwe ekurara.
- Kuti urare zvakanaka, enda kunorara panguva imwe chete zuva nezuva, gadzira nzvimbo yekurara yakasununguka, uye dzidzira hutsanana pakurara.
- Kurega kushandisa masikirini emagetsi, akadai semafoni nemaTV, awa imwe chete usati warara kunobatsira kuvandudza kunaka kwekurara.
- Kana matambudziko akadai sekushaya hope, kukosora zvakanyanya, uye kurara zvakanyanya masikati zvikaramba zviripo, usambozeza kutsvaga rubatsiro rwechiremba.
💬 Comments (0)
No comments yet. Be the first to share your thoughts here.
Add Your Comment