Kutarisana nekuvhiringidzika kwehope paunenge uchinzwa uora mwoyo kunogona kutaridzika sedenderedzwa rakaipa. Kunyanya kuora mwoyo iwe unonzwa, zvakaoma kurara. Uye kana wakanyanya kupera iwe unonzwa, zvakaoma kukunda kuora mwoyo.
Inogona kunzwa sokuti hapana nzira yokuputsa mhirizhonga. Uye zvinoshungurudza kunzwa uchineta asi usingakwanisi kuwira kana kuramba uchirara.
The Link Between Sleeping Disturbance and Depression
Inenge 80 muzana yevanhu vane dambudziko rekuvhiringidzika kwehope.
Kunyange zvazvo vamwe vanhu vane kuora mwoyo vane dambudziko rekurara, vamwe vane dambudziko rokurara. Uye vamwe vanhu vane kuora mwoyo vanovata zvikuru.
Zvose kuzvidya mwoyo uye kusuruvara zvinosanganisira makemikari muuropi. Kuchinja kwemaurotransmitter uye kusaenzana kwehomoni kunogona kukanganisa zvose kurara uye mafungiro. Kwemakore akawanda, vatsvakurudzi vakaongorora izvo zvakauya pakutanga; kuora mwoyo kana kusuruvara. Zvakanga zvakajeka kuti nyaya mbiri idzi dzinowanzoenda nemaoko-nemaoko uye dzichiwedzera.
Asi, zvidzidzo zvinoratidza kuti kuvhiringidzika kwekurara kazhinji kunoitika kusati kwaita kuora mwoyo. Kurasikirwa nekurasikirwa usati wasvika kunzwa uora mwoyo kunogona kuwedzera kuoma kwekuora mwoyo.
IAmerican Academy yeSleep Medicine ikozvino inokurudzira vatapi vezvokurapa kuti vanyatsocherechedza kana kusuruvara kunoda kuonekwa sechimwe chimiro chakasiyana kana kuchiona sechiratidzo chekuora mwoyo chete.
Ngozi dzehutano dzakabatana nekudengenyeka nekuvhiringidzika kwehope
Kuora mwoyo uye kuvhiringidzika kwehope kunogona kutora mararamiro ako hutano kana usina kusiya.
Kusakwana kwehope kunowedzera njodzi yehutano hwemoyo nekukundikana, kurwadziwa kwepfungwa, kukonzerwa kweropa, chirwere, chirwere cheshuga, nekuwedzerwa.
Kushungurudzika kunogona kuita mitsipa yeropa, iyo inogona kuwedzera ngozi yako yepfungwa yemwoyo. Vanhu vane kuora mwoyo vanogona kuwana hutachiona hwehutachiona husina simba, aches uye kurwadziwa, uye kuneta.
Taura neMurepa Wako
Dambudziko rokurara rinogona kubva kune imwe mamiriro ezvinhu ehutano, zvakadai sekudzivirira kugadzikana kwepabonde. Simba risina tsvina uye bruxism (meno-kugaya) zvinogona kukanganisa nehope. Izvi zvinokonzerwa nehutano zvinogona kukonzera zvinetso zvekurara zvinowedzera kana kuti zvinokonzera kuora mwoyo.
Zvakakosha kutaura nachiremba wako pamusoro pevamwe matambudziko ekurara kana zviratidzo zvinorwadza zvauri kuona. Chiremba wako anogona kuongorora kana iwe uri nehutano hwehutano hunobatsira pamamiriro ako.
Ona Arapist
Kutaura kurapa kunogona kubatsira pakugadzirisa zviratidzo zvekuora mwoyo, kusanganisira kuvhiringidzika kwehope.
Kuchengetedza kwehutano hwehutano hunobudirira mukurapa kusuruvara uye kuora mwoyo. Nezvekurara kwekubata, mudzidzisi anogona kukubatsira mukuchinja maitiro ako, sekubuda pamubhedha kana usingakwanisi kurara nekumuka pane imwe nguva mangwanani oga oga kuti akubatsire kurara zviri nani manheru.
Nzwisisiro yehutano hwemaitiro inogona kukubatsira iwe kuchinja iwe-kutaura. Kufunga kuti iwe haubatsiri uye hauna tariro, somuenzaniso, kunogona kuwedzera zviratidzo zvako. Kudzora manzwiro ako akaipa-kutaura kungakubatsira kuti unzwe zviri nani uye kukubatsira kurara zviri nani.
Funga nezveMishonga
Mishonga inogona kushandiswa kurapa kusuruvara uye kuora mwoyo.
Chiremba kana chiremba wepfungwa anogona kubatsira kubvisa rudzi rwemishonga inoshanda zvakakunakira iwe-uyewo zviratidzo zvinofanirwa kurapwa kutanga.
Wedzera Zvakanaka Kuvata Utano Hwakanaka
Nzira dzakanaka dzokurara dzakachena dzinogona kukubatsira iwe kurara nguva refu uye zvakanyanya. Mamwe mashoma anochinja kuitiro hwako hwezuva nezuva uye nguva yako yekurara nguva dzose inogona kuita kusiyana kukuru.
Dzivisa Doro
Girazi rewaini kana munwe we brandy inowanzoshandiswa sechishandiso chokuzorora, uyewo nzira yekugadzirisa kuzvidya mwoyo kana kuora mwoyo. Zvisinei, kunwa doro kunokanganisa kurara kwako , saka iwe unowanzokwanisa kumuka usiku.
Apo girazi revini rinogona kubatsira kana iwe uchikotsira, hazvizoiti zvakawanda kuti ugare wakarara usiku hwose kana kuti uchinzwa wakasara zuva rakatevera.
Fungisisa uye Relax
Kushungurudzika kunogona kukuita kuti utumidze-kufunga pamusoro pezvinhu zvimwechetezvo nekupfuura-izvo zvinogona kukuchengetedza usiku. Mazano ekufungisisa kana mamwe maitiro ekuzorora anogona kubatsira kugadzirisa pfungwa dzako uye kukugadzirira kurara.
Izvi zvinogona kusanganisira yoga kana kudzika-mumimba kufema . Tora inenge awa imwe nguva usati wamborara kuti usasununguka nekudzima magetsi ose, kutora mvura yakashambidza kana kushambidza uye kubvisa zvinodhaka mukugadzirira kurara.
Unotaridza Nezvekutambudzika Kwako
Kana kunetseka kwako kana kudzokorora pfungwa dzisina kunaka kusiri kure nemagadzirirwo ekuzorora, tsvaga bhuku rekunyora uye nyora pasi pfungwa dzinotambudza. Izvi zvine pfungwa dzinogona kukuchengetedza wakamuka sezvo uropi hwako huchienda pamusoro pavo kazhinji.
Iwe unogona kutora nguva shomanana usati warara apo se "nguva yako yekutambudzika," saka iwe unogona kunyatsojekesa pfungwa dzako.
Buda Kumubhedha
Kana iwe usati wakaneta, usangorara ipapo uchikanda uye uchienda. Buda pamubhedha, enda mune imwe imba uye uite chimwe chinhu chinoita basa, sekuverenga.
Dzivisa kushandisa chero chinhu chine chinyorwa, sefoni yako kana laptop, sezvo chiedza chebhuruu icho chinokonzera chinogona kukonzera kushungurudzika kwekurarazve. Paunonzwa uchinge wakarara, dzokera kumubhedha kune izvo zvichange zvichitarisira kuedza kuedza kubudirira.
Shandisa Nguva Pasi Pakati Pezuva
Kupedza nguva muchiedza chenyama mukati mezuva kunogona kubatsira kudzora yako circadian rhythm. Iko mukati rehupenyu hweawa rinotungamirira kurara-kumhanya-shanduka kunokonzerwa nechiedza; apo pane chiedza chiduku usiku, muviri wako unobudisa melatonin.
Mambakwedza, zuva rinotaura kuti uropi nemuviri wako zvinomuka. Kana uri kupedza nguva yako yose muimba murima, iwe unogona kutambura nezvinetso zvehope. Kuita muviri nguva dzose kunogona kubatsirawo nekurara, pamwe nekuora mwoyo, kunze kwokunge zvisati zvaitwa pakarepo asati avata.
Shoko Rinobva
Kushungurudzika uye matambudziko ekurara zviri pachena chinetso. Asi, kutsvaga rubatsiro rwezvenyanzvi ndicho chinhu chikuru chekunzwa zviri nani.
Iwe unogona kukuwana uchingorara zviri nani kana iwe uchinzwa usina kuora mwoyo. Kana, iwe unogona kuwana kurara zviri nani kunoderedza kuora mwoyo kwako. Zvose zviri zviviri zvinorapwa uye zvinogona kuve nani nekusimbiswa kwezvenyanzvi.
> Sources
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> Haynes P. Kushanda kweCognitive Behavioral Therapies for Comorbid Insomnia and Depression. Kurara Mishonga Makiriniki . 2015; 10 (1): 77-84.
> Mason EC, Harvey AG. Kunyunyuta kare uye mushure mekurapa kwekutambudzika uye kuora mwoyo. Zvinyorwa zveAffective Disorders . 2014; 168: 415-421.
> Wheaton AG, Perry GS, Chapman DP, Croft JB. Kurara Kunetseka Kuputika uye Kuora Mwoyo pakati peUnited States Vakuru: National Health uye Nutrition Examination Survey, 2005-2008. Kurara . 2012; 35 (4): 461-467.