Kuteerera Purogiramu uye Kudzivisa Kuvhara Mungaita Rubatsiro
Vanhu vane PTSD vanowanzosangana nematambudziko ekurara. Kutaura zvazviri, kuoma kunowira kana kuramba uchirara kunofungidzirwa seimwe zviratidzo zvehutachiona hwePTSD , uye zvidzidzo zvakawana kuti matambudziko ekurara ndeimwe yezvirwere zvinowanzoburitswa nevanhu vane PTSD.
Zvinetso zvehope zvakakosha kutarisa nokuti kukanganisa kurara kunogona kutungamirira kune mamwe matambudziko akawanda.
Kusava nehope kana kuti kurara kwakanaka kunogona kuita kuti pave nematambudziko uye mupfungwa. Kurara kwakashata kunogonawo kuita kuti utano hwako huve hunoipa.
Nenzira yakanaka, unogona kuita zvinhu zvakawanda kuti uvandudze hutano uye huwandu hwehope hwaunowana. Kana ukawana matambudziko ekurara, edza dzimwe dzezano rinotevera.
Sei Zvigadziriswa Zvinhu?
Zvinetso zvehope zvinogona kudziviswa nekudzidzira mukati mezuva. Zvisinei, iva nechokwadi chekudzivirira maitiro mukati meawa matanhatu ekurara kwako nokuti izvozvo zvinogona kukuchengetedza iwe manheru usiku. Uine izvozvo mupfungwa, zvinokoshawo kuti uomerere pane imwe nguva nguva yekurara, saka iwe unowanzoenda kunorara panguva imwe chete usiku humwe.
Chengeta Zvokudya Zvako uye Kunwa Maitiro
Usadya kudya kwakakura usati wambarara; zvisinei, iva nechokwadi chokuti hausi kuenda kunorara une nzara. Kwose kufamba kunogona kukanganisa kurara kwako nguva. Iwe unofanirwawo kuderedza chiyero che caffeine uye nicotine yaunopedza masikati.
Usarega kunwa caffeine mushure mekudya kwemasikati, uye usasvuta usati warara. Dzivisa kunwa doro mukati maawa matanhatu panguva yako yokurara zvakare.
Utano Hwakanaka Kurara
Edza kudzivisa kana kupedza kupera napakati masikati, kunyanya mushure memazuva matatu. Kuzvicherechedza kurara hakuzomboshandi. Kana uri kuomerwa nekurara mushure memaminitsi makumi maviri nemakumi matatu, simuka kubva pamubhedha uye edza kuita chimwe chinhu chinozorodza (somuenzaniso, kunwa tiyi, kuverenga bhuku).
Usadzokera kunorara kusvikira iwe uchinzwa wakarara.
Edza kuita kuti imba yako yekurara ive nzvimbo yekuzorodza, uye edza kugadzirisa mabasa ako muimba yekurara. Semuenzaniso, usadya, tarisa terevhizheni, chengesa email pafoni yako kana kutaura pafoni uri mubhedha. Mumba yako yekurara inofanira kusanganiswa nehope.
Edza kuchengeta imba yako yekurara pane kutonhora kunotonhorera uye kwakasununguka. Shandisa mhino mutsvuku, mavhaplugs, kana mashizha eziso kuti ubatsire kubvisa chero ruzivo runokanganisa kana chiedza.
Edza Kuzorodza
Dzidzira kuporesa maitiro musati wechirara kuti ubudise misizhonga yemisimba uye kuderedza kufema kwako. Vanhu vazhinji vanonzwa kushushikana pavanoenda kunorara usiku. Ita pfungwa mupfungwa dzemangariro kuti uzviparadzanise kubva kune zvinetso izvi.
Shandisa mishonga yekurara wakangwarira uye uri pasi pekutarisira kwachiremba. Tsvaga nzira dzekutaura nekuita zvisingafadzi mafungiro nemafungiro. Zvimwe zvinetso zvehope zvingave zvakakonzerwa nemunhu asina kukwana zvakakwana kudzvinyirira. Nyora kana kutsvaga rubatsiro rwemagariro evanhu kuti udzikise kuwanda kwematambudziko aunotakura muhope dzako.
Kurara kunokosha kuti iwe urambe uchirarama mumuviri uye mupfungwa, kunyanya kune munhu anorwisana nePTSD.
Sources:
American Academy of Sleep Medicine (2009). Kurara utsanana: Utano hwakanaka hwekurara zvakanaka. http://www.sleepeducation.com/Hygiene.aspx.
Bourne, EJ (1995). Kuzvidya mwoyo uye bhuku rebhuku rebhabia. Oakland, CA: New Harbinger Publications.
Harvey, AG, Jones, C., & Schmidt, DA (2003). Kurara uye kubuda kwepfungwa kunetseka: Kuongorora. Clinical Psychology Review, 23 , 377-407.