Kurara uye kushayikwa kwakanaka kwekurara kunowanzova nyaya dzevana nevakuru vanogara ne ADHD. Kurara kunokosha kuti iwe ugone kutarisa uye kuisa pfungwa, mafungiro, hutano huzhinji, uye hukama hwakanaka. Zvinosuruvarisa, vanhu vazhinji havawani kurara kwavanoda. Somugumisiro, zviratidzo zve ADHD zvinogona kuva zvakanyanya mukati mezuva. Aya maitiro 25 ekurara ndiwo vabereki vanowana vanobatsira ivo pachavo kana vana vavo.
Gadzira Nguva Yokurara
Izvo zviri nyore, zvisingagumi. uye kugara uchitarara musati warara kunobatsira kugadzirira muviri wako kurara. Heano mamwe mabasa anofungidzirwa kuti uite munguva yako yekurara nguva dzose. Paunowana zviitiko zvipi zvingakubatsira iwe, vashandise usiku humwe. Iwe unogona kutotonyora pasi panguva yekurara nguva dzose.
1. Iva Nekudziya Kwemoto kana Bhati: Dzimwe nguva, zvinhu zvakajeka zvinogona kuva zvakakosha. Kuva nebhati kana kushambidza kunofara uye kuchakubatsira kurara.
2. Aromatherapy: Vamwe vanhu vakaona kuti kushandisa mafuta aromatherapy panguva yekushambidza kwakabatsira vakavata, kunyanya kunokidza savender, jasmine, uye chamomile.
3. Kushinga Kwemiti Yehuta: Vanhu vazhinji vanoona kuti mukombe wekudziya chamomile kana kuti "kurota kwakanaka" tei inobatsira kukurudzira husiku hwakanaka. Iva nechokwadi chekusarudza tei iyo isina caffeine.
4. Chiedza Chirwere Chine Utano: Zvokudya zvakawanda zvisati zvambovata zvinogona kuita kuti kurara kuve kwakaoma, asi vanhu vazhinji vanoona kuti chikafu chiduku chinobatsira.
5. Nguva Yakadzikama: Kupedza nguva yakanyarara musati wecheti kunobatsira uropi kupera uye kugadzirira kurara. Heano zvimwe zvingasarudzwa kuti uedze panguva yako yekunyarara:
Vakadzikama, vakaisa nguva yekutamba yevana
Kuverenga nguva yevakuru nevana
Kuteerera kumimhanzi inonakidza kana kunotyisa "kunze" kunonzwika semvura inoyerera kana makatekiti
Kunze kwokudzikama uye kufema kuita
Kuonekwa
Kufungisisa
6. Funga Mafungiro Akanaka: Kunyange zvingatora nguva yekugadzirisa mafungiro ako, edza kufunga "mafungiro anofadza" panguva yokurara. Gadzirisa zvinetso izvi nemafungiro asina kunaka uye muve netsika yekufunga zvakanaka panguva yekurara. Imwe nzira ndeyekufunga nezve nzvimbo inofarira, yakadai segungwa. Iwe ungatotamba kutasva mabhiza. Iko mafungiro anofadza uye manzwiro akanaka anogona kuita kuti zvive nyore kukwakuka kubva kurara.
Zvaunofanira Kuzvidzivirira Panguva Yokurara
Mazano aya akave ari pane zvinhu zvinosanganisira nguva yekurara. Zvisinei, zvakakoshawo kutaura zvinhu zvakati kuti zvidzivirire:
7. Usatangisa Basa reHyperfocus Panguva Yokurara: Kunyange zvazvo zvingave zvakaoma, usatanga basa raunenge iwe kana mwana wako ringaita kuti zvive nyore sezvo zvingave zvakaoma kudzivisa uye kurara. Vakuru vaviri nevana vanogona kushaya hyperfocus pavanenge vachishandisa kombiyuta kana foni. Kubvisa TV, kombiyuta, uye foni kubva muimba yekurara kunobatsira.
8. Usanwa Doro: Vanhu vazhinji vanofunga nezvekudhakwa sechirwere. Zvechokwadi, inoita seinobatsira kubatsira kurara. Kunyange zvakadaro, kurara kwako hakuzove kwakanyarara uye kunowedzera kuvhiringidzika. Doro rinogona kuwedzera nhamba yenguva dzinomuka usiku hwose uye zvinokudzivisa kubva pakurara zvakadzama iwe unofanirwa kunzwa uchizorora mangwanani.
Doro isiri diuretic uye inogona kuita kuti iwe umutse kakawanda usiku kuti urinate.
9. Usanwa Caffeine: Dzivisa caffeine kwemaawa masere usati wavata kana kuti usabvisa zvachose. Caffeine inonzi diuretic, saka iwe unogona kunge uchiita maitiro akawanda ekutakura usiku kana iwe wakadya caffeine pedyo nenguva yekurara. Caffeine inobatsirawo, izvo zvinogona kuita kuti vamwe vanhu vamuke.
10. Usasvike: Hausi kungofuta kunokuvadza pamapapu ako, asi nicotine inogona kuita kuti zvive zvakaoma kurara uye zvinoguma nekuvhiringidza kurara usiku.
11. Usadya Zvokudya: Usapedza kudya kwemashuga uye zvinwiwa munguva yezuva.
Izvozvo zvekutanga simba rinowedzera kubva kune shuga zvinogona kuita kuti zvive zvakaoma kurara.
Zvose zvekuita nguva yekurara zvichakubatsira kuti ugadzirire kurara. Heano mamwe mimwe mitambo inogona kukubatsira iwe kana mwana wako kurara kana wakakwira mubhedha.
12. Teererai Audio Book: Nyaya yakanaka inogona kubatsira vana nevakuru kukurira pasi. Edza kuteerera mumdima maziso ako akavharwa.
13. Kuverenga: Vanhu vazhinji vanoverenga bhuku kana magazini kuti vagadzirire kurara. Zvisinei, bhuku rinonyatsotora rinogona kupisa uye rinokuchengetedza mapeji kwemaawa. Magazini inogona kuva sarudzo yakachengeteka sezvo nyaya dziri shoma, zvisinei kuti zvinonakidza sei.
14. Mhino Mutsvuku: Mutsvuku mutsvuku inyoro, yakasimba, inononoka, ine runyararo rwuri kufanana nekutsvaira kana kufanana nemanzwiro ekumusoro ari kunyaradza uye kwete kukurudzira.
15. Chinhu chekuchinja: Chigadziko chakareruka, chinoputika kana chekuita, chikoti chakachengeteka chinogona kubatsira vana nevana vaduku kuenda kune nguva yekurara. Chinhu chinongopfurikidza chemukati chinogona kuramba chichibatsira vana vakwegura.
16. Rega Kunetseka: Kana mushure mokunge musoro wako uchirova mutsamiro, zvinetso zvezuva zvinogona kutanga kumhanya kuburikidza nepfungwa dzako kuita kuti kurara kusakwanise. Imwe nzira yekudzivisa izvi ndeye kuchengeta peni uye pape pepa pamubhedha wako. Nyora pasi zvaunofunga uye zvinetso uye unozvivimbisa iwe uchatarisa navo mangwanani.
17. Kurara Kwemahombekombe: Iva nechokwadi chokuti nzvimbo yako yehope inobatsira kurara-mitsipa uye mattress zviri nyore, mwenje inopera, kutonhora kunotonhora (kwete kutonhora kana kutonhora), uye kwakanyarara.
Utano Hwakanaka
18. Ita Nguva Yokurara Nguva Yese Uye Wakamuka Nguva: Kurara nenguva yakatarwa usiku humwe nekumuka panguva imwe chete mangwanani oga oga kunokurudzira kurara kwakanaka. Yako maawa ekugadzirwa kwehupenyu anobatsira kuronga kurara kwako uye kumuka. Kubatana kunobatsira kuchengeta iyo yeawa yakagadzika zvakanaka uye inoita kuti iwe uwane hope yakakwana yaunoda.
19. Kuedza muviri: Kuita muviri kwete kungosimudzira utano hwakanaka uye hupenyu hwose, hunokurudzirawo kurara kwakanaka. Kuita muviri kwakasimba nguva isati yasara isati yakurudzirwa, asi kuvhenekera mukati mezuva kuchaita kuti zvive nyore kusvika kurara uye kurara hope usiku. Iva nechokwadi chekubatanidza zvakawanda zvekunze kwekunze kwevana vako vane ADHD.
20. Iva nemwoyo murefu nekuchinja: nyaya dzehope dzinotora nguva yekugadzirisa, saka iva nemoyo murefu. Ramba uchiita tsika yako uye zvishoma nezvishoma asi zvirokwazvo iwe uchatanga kuwana ruzivo rwekurara kwakanaka kweusiku.
Zvigadzirwa
Vamwe vanhu vanowana zvipembenene zvinovabatsira nehope dzavo. Zvakakosha kuti ubvunze chiremba wako usati wavatora sezvavanokwanisa kutaurirana kana kupindira nemimwe mishonga yauri kutora.
21. Melatonin: Hemmone iyi inowanzoitika yakavigwa nechikamu cheuropi chinonzi pineal gland. Melatonin anobatsira kuronga kurara. Rima rinokurudzira kugadzirwa kwe melatonin uye chiedza chinodzvinyirira. Inogona kuvandudza kupera kwekurara uye nguva muvana vane ADHD nevakwegura. Inogonawo kubatsira kune avo vanoita basa rekushandura shizha kana vari kutarisana nejet rakaputika. Kurukurai kushandisa melatonin nechiremba wako sezvo inogona kuwirirana nemimwe mishonga uye zvinowedzera.
22. L-Theanine: Iko amino acid inowanikwa muhotera uye yeusiya iyo inoratidzika kushanda zvinopesana nemigumisiro ye caffeine. Inoshandiswa nevamwe vanhu kuderedza kushungurudzika uye kukurudzira kuzvidzora. Zvisinei, iwe unogona kuwana zvikomborero zvaro nekunwa tiyi kare musikati (kurega caffeine manheru). Iva nechokwadi chekukurukurirana chero zvipi nezvipi zvinowedzera pamwe nachiremba wako kana vachigona kuwirirana nemishonga.
Shanyira Dhodhi Rako
Kunyange zvazvo zvirongwa zvakawanda zvehope zvingashandiswa iwe pachako, pane dzimwe nguva apo mazano ekurapa anodiwa. Mazano matatu ekupedzisira ndeye misoro yekutaura nachiremba wako pamusoro.
23. Tarisai Iron Levels: Vamwe vanhu vane hutachiwana hwehutano hutachiona hwehutano hunozorora hutachiona hutachiona (RLS) hunogona kukonzera dambudziko richiwa nekuramba rakarara.
24. Ruramisa Mishonga Times: Kugadziriswa kwemishonga yako yeAADH kana nguva iyo mishonga inotorwa ingabatsira kubata zvishoma. Taura nachiremba wako pamusoro peizvi.
25. Kana Matambudziko Okurara Achienderera mberi: Matambudziko ekurara , zvakadai sokurara kwepabonde , chirwere chemakumbo asingagadziriswi, chirwere chinorambidza, kana zvimwe zvinetso zvehutano zvingave zvichikonzera kana kuti zvinokonzera zvinetso zvekurara. Kana ukaramba uchingonetseka nehope, bvunza chiremba wako.
> Sources:
> ADHD, Kurara uye Kurara Kuora. CHADD. http://www.chadd.org/Understanding-ADHD/About-ADHD/Coexisting-Conditions/ADHD-Sleep-and-Sleep-Disorders.aspx.
> L-Theanine Supplement Review. Cleveland Clinic. http://www.clevelandclinicwellness.com/Features/Pages/l-theanine-pro-con.aspx.
> Melatonin. Cleveland Clinic. http://www.clevelandclinicwellness.com/Features/Pages/Melatonin.aspx.