Kurara Kuvhiringidzwa Kunwa Doro Kurega uye Nokuvandudza
Vanhu vazhinji vane doro vanoshandisa zvirwere vanewo matambudziko ekurara. Vanogona kuwira kurara nyore, asi kunwisa doro kunoshandisa kunokanganisa kurara kwavo munguva yekupedzisira yeusiku.
Kana iwe uchinwa zvakanyanya, kunyange dzimwe nguva, zvimwe wakambosangana nematambudziko ekurara. Zvausingazivi iwe kana iwe ukarega kunwa uye ugare wakanyarara iwe unogona kuva nezvinetso zvakakosha zvekurara kwenguva refu iwe urega kunwa.
Vakawanda vanonwa doro vanorega kunwa vanowana zvakaoma kurara mumazuva ekutanga ekunyengera; iyo ndeimwe yezvinowanzozara zviratidzo zvinodhaka zvekunwa uye imwe inokonzera vazhinji kuti vadzoke zvakare.
Kugadziriswa Kwemaitiro Kunorara Matambudziko
Kutsvakurudza kunoratidza kuti kuvhiringidzika kurara kunogona kuramba kwenguva refu mushure mekunwa doro zviratidzo zvinopera. Zvidzidzo zvakawana kuti:
- Zvinetso zvehope zvinogona kugara kwemwedzi yakawanda mushure mokurega kunwa.
- Kuwana vanodhakwa zvinowanzove nezvinetso zvakawanda nekurara kunotanga kupfuura kurara kuchengetedza.
- Vakawanda vanowana doro vaiva nezvinetso zvekurara izvo zvakagara zvichinyanya kunwa doro.
Urombo Hwokurara, Pashoma Kudara Kwakadzika
"Zvimwe zvitatu kana kupfuura zvinodhaka zvinokonzera munhu wepakati kuti arara nokukurumidza kupfuura nguva," akadaro Shawn R. Currie, weYunivhesiti yeCalgary. "Kunyange zvakadaro, kurara zvakarara nokukurumidza ndiyo chete inobatsira yoro doro nokuda kwehope.Kunyanya kupararira, kukanganisa kunobatanidza kunosanganisira kakawanda kumutswa, kunaka kwekurara kurara; kupererwa kwehope huru, uye nguva yapfuura-kudarika-inowanzokwira nguva, zvichiita kuti vanhu vanzwe haana kuwana hope yakakwana. "
Anotaura kuti kana mudhakwa ari kunyatsomwa, vane mhando idzi dzekuvhiringidzika. Asi zvinogonawo kuramba zvichiitika mumwedzi miviri kusvika kumatanhatu ekurega kuzvitevera mushure mekuregera . Anotaura kuti kupora uye kuzvidzora zvinowedzera zvakaoma kana iwe usingakwanisi kuwana kukwana kwakakwana kwakanaka.
Kurara Vasingadzokeri
Vanhu vari kunwa doro vanotora nguva yakareba kurara, vane matambudziko ekurara usiku, uye vanonzwa kuti kurara kwavo hakusi kudzorera. Dzidzo yebasa inoratidza kuderedza muhope dzakadzika uye kusagadzikana mu REM kurara kune vanhu vane gore rinopfuura gore rekushushikana.
"Kurara kune mukurumbira pakati penharaunda inoponeswa yekuve imwe yezvinhu zvekupedzisira izvo zvinowira munzvimbo panzvimbo yemumwe munhu," akadaro David Hodgins, purofesa wepfungwa panyaya yeYunivhesiti yeCalgary. "Izvo zvinozivikanwa sechinhu chinogona kukonzera kudzoka zvakare." Mukati mevanhu vane nhanho gumi nematanhatu, pane shoko shoma rinotsanangura zvinokonzerwa nekudzokazve, inonzi HALT.Vanhu vane nzara, Hasha, Vakasurukirwa kana Vakaneta vari pangozi yakawanda ye Kudzokazve . Zvechokwadi, imwe nzira iyo munhu anogona kuneta ndeyekuvhiringidzika kwehope. "
Kurara Zvinetso Zvingaguma Kwemwedzi
Vatsvakurudzi vakaona kuti madhakwa ane zvenguva pfupi nekureba kwenguva refu ainge avhiringidza nehope mushure mokunge varega kunwa. Nenzira yakawanda, zvinetso zvekurara zvakatanga zvakanyanya kudarika pane kurara kwekuchengetedza, maererano nezvakaitwa naCrrierie. "Kunyanya insomniacs ine kusanganiswa kwematambudziko ekurara uye zvinetso zvinoramba zvakarara," akadaro Currie.
"Zvigumisiro zvedu zvinoratidza kuti vazhinji vanopora doro vane marudzi maviri ehope asi dambudziko rekutanga rinowanzoipa."
Kurara Kwematambudziko Kunyorerwa Kunwa Doro
Vanhu vazhinji vanorwara nehope vachidzoka zvakare vakave nehope vasati vasvika vakavimba nedoro. Currie anotaura kuti kusingaperi kwekusuruvara kunokonzera 10 kusvika ku15 kubva muzana yevanhu vakuru vose, asi hafu yevadzidzi vake vakawana usuruvara vasati vava doro vanovimba. "Kunyange zvazvo isu tisingakwanisi kutarisana nekusawirirana kwepabonde nekushaya doro kubva munharaunda iyi, zvakaoma kusava nehanya nehupamhi hwepamusoro yezvinetso zvekurara zvisati zvavapo mumuenzaniso," anodaro.
Kurapa kwekushushikana
Mushonga wokutanga wekusuruvara kwekugadzikana kunonoka, uye varwere vazhinji vachaona kuvandudzwa. Kurapa yakananga yekurasikirwa, maitiro ekurapa ndiwo mushonga unosarudzwa panzvimbo pemishonga, sezvakaratidzwa kuti inoshanda uye haazovhiringidzi nekunetseka. Vatapi vezvehutano vanofanirwa kuongorora njodzi uye zvinobatsira zvekurapa mishonga yekushaya hope kune avo vari kugadzirisa, kunyange zvazvo vamwe vanodzokazve mishonga yekudzivirira kunogona kubatsira kukurudzira kurara.
Kuvandudza Miitiro Yakanaka Yokurara
Kuchengetedza kana kubatsira kubatsira kuderedza kusuruvara, kutanga maitiro akanaka ekurara, akadai sekuchengeta nguva yekusimudza nguva, kudzivisa kubata, nekudzivisa kubva pakukurudzira seCafineine manheru.
Sources
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> Geiger-Brown JM, Rogers VE, Liu W, Ludeman EM, Downton KD, Diaz-Abad M. Kuchenjerera kwehutano hwehutano hwevanhu muhutu husina kunaka: Meta-analysis. Kurara Mishonga Ongororo . 2015; 23: 54-67. doi: 10.1016 / j.smvv.2014.11.007.
> Roehrs T, Roth T. > Kurara >, uye kurara kwehope. Mune: Verster JC, Brady K, Galanter, Conrod P, vaparidzi. Kushandisa Zvinodhaka nekudhakwa muUrwere Kurwara. New York NY: Springer; 2012. pp. 375-385.