23 nzira dzekurara zvirinani manheru ano

Wellness

Bata mutsago wako — Kurume 13 ndiko Zuva Rokurara Pasi Pose , chiitiko chegore negore chehutano hwepasi rose chakagadzirwa kusimudzira ruzivo nezve kukosha kwakakosha kwekuzorora kwakanaka kwehusiku.

Vanopfuura chetatu chevakuru vese vari kuwana mashoma pane akakurudzirwa maawa manomwe ekurara husiku, sekureva kwe American Kurara Sangano (ASA) . Iko kushaya kwekurara kunobatsira kune dzakasiyana-siyana tsaona, kusanganisira idzo dzinokonzerwa nekutyaira kutyaira. Chii chiri kuita kuti munhu wese arambe akamuka?

Kurara kunowanzo kupirwa zvinoenderana nezvinodiwa nemararamiro, kusanganisira zvehunyanzvi uye zvemagariro mabasa, anodaro Brandon R. Peters, MD , FAASM, chiremba wekurara kuVirginia Mason Medical Center, uye munyori we Kurara Kuburikidza Nekusarara . Kuuya kwevaraidzo isina muganho kunogona kukanganisa kurara, futi. Uyezve, zvinetso zvekurara zvakajairika-uye zvinowanzo kufuratirwa. Muchokwadi, pakati pemakumi mashanu nemakumi manomwe emamiriyoni vakuru muU.S.nehope dzekurara, sekureva kweASA.

Kana iwe uri kushamisika kuti ungarara sei zvirinani, nhanho yekutanga iri kuratidza chinokonzera husiku hwako husina zororo.

Sei ndisingakwanise kurara husiku?

Kune zvinopfuura makumi masere matambudziko ekurara, maererano MedlinePlus , sosi yehutano yepamhepo inotungamirwa neNational Library yeMishonga. Mamwe mashoma emamiriro ekurara makuru anosanganisira:

• Kusarara: Inotsanangurwa sekuoma kudonha kana kuramba wakarara, kushaya hope ndiyo yakanyanya kunetseka kurara. Makumi matatu kubva muzana evaAmerica vanotaura kushaya hope kwenguva pfupi apo gumi muzana vanotaura kuti vane dambudziko risingaperi, sekureva kweASA. Zvinotungamira mukuneta, kushomeka kwekusimbisa, kushushikana kwemanzwiro uye kushoma kwekuita, anodaro Yenyika Kurara Nheyo .
• Kurara kufema: Vanopfuura mamirioni makumi maviri nemaviri ekuAmerica vane hope dzekurara, sekureva kwe American Kurara Apnea Sangano . Iyo ingangoita yakakomba mamiriro apo iwe unomira muchidimbu kufema uchirara, dzimwe nguva nekuda kwekuvharika munzira yepamusoro yemhepo. Zviratidzo zvakajairika zvinosanganisira kuridza ruzha uye kufema mweya panguva yekurara, izvo zvinowanzo kutungamira kuneta masikati.
• Isina gumbo gumbo chirwere: Ichi chirwere chetsinga chinokonzera chishuwo chisingadzoreki chekufambisa makumbo ako panguva yekurara. Zviratidzo zvinowanzoitika mumaawa emanheru usati warara uye pamwe panguva dzakareba dzekugara (sekufamba kwenguva refu kwemotokari).
• Kuneta kukuru: Vafambi havazi mweni kuichi chirwere chenguva pfupi chekurara chinoitika kana wachi yako yemukati (kana circadian mutinhimira) yavhiringidzika mushure mekusvika munzvimbo nyowani yenguva.
• Hypersomnia: Narcolepsy ndiyo inonyanya kufarirwa fomu yehypersomnia, kirasi yezvinetso zvekurara izvo zvinosanganisira kunyanya kurara masikati. Dambudziko iri rinogona kukuita kuti ubatwe nehope panguva dzisina kukodzera, senge pabasa kana uchityaira.

Dzimwe nyaya dzakajairika dzinosanganisira kurara, kurara uchidya, zvinotyisa zvehusiku, nezvimwe.

Maitiro ekurara zvirinani mumatanho makumi maviri nematatu

Nhau dzakanaka ndiwe unokwanisa wana kurara kwemhando yepamusoro, nekukudziridza tsika dzakanaka dzekurara, nemazano akareruka.

1. Gara pane yekurara purogiramu.

Kubva pane ese matipi ekurara aungamboverenga kana kunzwa nezvayo, chakakosha kwazvo kunamatira kuchirongwa chimwe chete chekurara - mazuva ese, anodaro Michael J. Breus, Ph.D. , Chiremba Wekurara, chiremba wezvepfungwa uye mumiriri weAmerican Board of Sleep Medicine uye mumwe weAmerican Academy yeSleep Medicine.

Mune mamwe mazwi, enda unorara uye unomuka panguva ingangoita zvakafanana zuva rega rega, kusanganisira kupera kwevhiki. Kana kurara kuine mutinhimira wenguva dzose, wachi yako yekuzvarwa inozoenderana uye ese mamwe mabasa ako epanyama anozoendeka, kusanganisira kurara kwako, anodaro Breus.

piri. Gadzira tsika yekurara.

Kuva negadziriro yepamberi pekurara kucharatidza muviri wako kuti inguva yekuzorora. Breus anokurudzira kugara uchitevedzera tsika dzakanaka dzekurara, kana hutsanana hwekurara. Ronga awa rekiyi kiyi yakadzika, zviitiko zvekudzikisira mhepo, senge kudzimisa mwenje, kuve nekapu yeiyo chamomile tii, kana kuisa mafuta echando.

3. Ita chimwe chinhu chisingafadzi.

Dr.Peter vanokurudzira kuti iwe ubatanidze kana kamwechete chiitiko chekuzorora mumutambo wako wemanheru. Sarudza chimwe chinhu chiri 'kufinha,' sekuverenga bhuku, anokurudzira. Breus anoti kunyora kana kutora bhati inodziya usati warara kunogona kubvisa kushushikana, uko kunogona kuseta nhanho yekurara kwakanaka kwehusiku.

Zvina. Bvisa zvese zvishandiso.

Bvisa TV yako, komputa, uye smartphone (uye hongu, izvi zvinosanganisira kuburitsa kubva pasocial media). Breus anotsanangura kuti mwenje webhuruu uyo ​​unoburitsa hunogona kutadzisa kugadzirwa kwemelatonin, hormone inobatsira muviri wako wekutenderera mutinhimira.

5. Sarudza mutsamiro wakarurama.

Iyo yakanakisa mutsago inoenderana nenzvimbo yaunofarira yekurara, anodaro Yenyika Kurara Nheyo . Semuenzaniso, vanovata padivi vanofanirwa kushandisa mutsago unotsigira musoro, mutsipa, nemapendekete. Vanorara mudumbu vanofanira kusarudza mutsamiro mutete kuti musana urambe wakatwasuka.

6. Deredza kutonhora.

Gadza iyo thermostat iri pakati pe60 kusvika 67 degrees. Nyanzvi dzekurara dzinoti iyi ndiyo yakanaka tembiricha tembiricha yekubata z's. Kunyangwe izvo zvingaite kunge zvinyoro nyoro, muviri wako unotonhodza pasi apo urikugadzirira kuenda kunorara, anotsanangura Breus. Saka kudzikisa tembiricha yemuviri wako kunoita kuti zvive nyore kwauri kuti ubate hope nekukurumidza.

7. Dzivisa kunyanyisa kurara.

Usapedza nguva yakawandisa mumubhedha, anonyevera Dr. Peters. Wepakati munhu mukuru anoda maawa manomwe kusvika mapfumbamwe ekurara kuti unzwe kuzorora, asi kana ukapfuura yako yekurara inoda, iwe unoshandisa musiyano wakamuka. Kurara zvakanyanya kunogona kuva chiratidzo cheimwe nyaya, saka taura nemupi wako wezvehutano kana uchinetseka kumuka.

8. Rega zuva rive mukati.

Mushure mekunge alarm yako yarira mangwanani, ita nepaunogona napo kuti uzviratidze kune zuva kwakatwasuka kwemaminetsi gumi nemashanu. Nekusimbisa iyo circadian mutinhimira, izvi zvichaita kuti zvive nyore kumuka, pamwe nekureruka kurara panguva imwechete mazuva ese, anotsanangura Dr. Peters.

9. Ziya kunze.

Kugara uchirovedza muviri kwakanakira hutano hwako hwese uye nekukubatsira kuti urare usiku, anodaro Breus. Kunyangwe hazvo vaongorori vasinganyatsonzwisisa kuti sei, Johns Hopkins Mushonga inoshuma kuti zvine mwero maekisesaizi maekisesaizi akaratidzirwa kuwedzera huwandu hwekunonoka kurara kwekurara (zvichizivikanwa sekurara zvakadzama), pamwe nekubatsira mukudzikama kwemanzwiro nekuzorora, izvo zvinogona kukurudzira muviri kuti zvisandukire shanduko kurara. Ingo usashande kunze padhuze nenguva yekurara, zvinogona kukupa simba uye kuita kuti zviome kurara.

10. Deredza kudya kwako kweaffeine.

Bvisa zvese zvinwiwa zvine caffeine (kusanganisira kofi, tii, uye soda) na2 pm zuva rega rega, anodaro Breus. Caffeine ine inonzi 'hafu yeupenyu' yemaawa angangoita masere, zvinoreva kuti mwero wayo wakadzikiswa-asi uchiri kushanda - muchirongwa chako mushure menguva ino, anotsanangura.

gumi neimwe. Deredza kunwa kwako doro, zvakare.

Isa pasi waini, doro, kana mbichana kwemaawa matatu usati warova machira. Doro rinoderedza REM yako (kukurumidza kufamba kwemaziso) kurara, danho rekurara rinoitika mukati memaminetsi makumi mapfumbamwe ekutanga iwe warara. Hatisi kunyatsonzwisisa chikonzero chepasi chekurara kweREM, asi makumi emakore ekudzidza anonyatsoratidza kuti inounza akakosha ekuvandudza uye ekudzosera mabasa ehuropi, anodaro Breus. Zvinotendwa kuti chikamu chekurara ichi chinobatsira nekusimbisa ndangariro uye kugadzirisa manzwiro.

12. Darika hope dzako.

Vanhu vane nyaya dzekurara vanofanirwa kuramba kuda kwekukotsira panguva dzemasikati maawa. Kurara masikati kunogona kukanganisa huwandu hwekurara hwaunokwanisa kuwana husiku. Kubata kurara kwakarasika kunowedzera kunetsekana kwekurara nekukanganisa husiku hunotevera, anotsanangura Dr. Peters.

13. Snack pane zvimwe zvekudya.

Kudya musati warara usiku kazhinji hakukurudzirwe. Nekudaro kana mumwe munhu achifanira kunwa, iyo Yenyika Kurara Nheyo inokurudzira kunwa pane akaomesesa makabhohaidhiretsi uye zviyo zvakakwana, sepopcorn kana oatmeal, pamusoro peshuga yakanatswa. Mafuta ane hutano, senge maarumondi kana walnuts, ane melatonin inogona kukubatsira kuti unzwe kurara. Anotsamira mapuroteni senge kottage chizi anokanganisa uropi transmitter serotonin, iyo inobatsira kudzora kurara kwemuviri kumuka kutenderera uye yemukati wachi wachi.

14. Ingo usadya zvakanyanya usati warara.

Kana iwe uri kudya kwemanheru, funga kudzikisa chikamu chako saizi. Kana muviri wako wakabatikana kugaya kudya kukuru, kukotsira kunogona kutora nguva yakareba-uye unowanzo kurara usingazorore, anodaro Breus.

gumi neshanu. Edza aromatherapy.

Mafuta matatu akakosheswa zvakanyanya — lavender, valerian, uye bergamot — ane zvinhu zvinogona kukonzera kurara, sekureva Yenyika Kurara Nheyo . Sangano rinokurudzira kuwedzera madonhwe mashoma eiri emafuta aya muchinhu chinoparadzira kana kunanga mutsago wako.

16. Gara pamubhedha.

Kana ukamuka usiku, ramba wakarara. Breus anotsanangura kuti kana iwe wakarara-uye kunyangwe paunotanga kuvhura maziso ako - kurova kwemoyo wako kunononoka uye kwakadzikama, asi kugara pamusoro pemubhedha uye kubuda pamubhedha kuchawedzera Mamhanyiro emoyo , uye kumutsidzira wako tsinga system. Izvi zvinogona kuita kuti zviome kurara zvakare.

17. Chivharira mwenje dzehusiku.

Nekudaro, kana uchiburuka pamubhedha (kushanyira chimbuzi, kana chero chimwe chikonzero) chiri chinhu chinodiwa, isa mwenje wehusiku munzira kubva kuimba yako yekurara kuenda kuchimbuzi. Breus anotsanangura kuti kubatidza mwenje unopenya kunomisa kugadzirwa kwemelatonin. Vanhu vane osteoporosis kana vanowanzotyoka vanofanirwa kuve nemwenje yehusiku kuti vadzivise kudonha kana vachifanira kushandisa chimbuzi usiku.

18. Dzidzira ichi kufema kurovedza muviri.

Kana iwe ukazviwana iwe uchishushikana uye wakapamuka wakamuka pakati pehusiku, iwe uchafanirwa kudzikamisa yako yekumhanyisa pfungwa uye moyo wako wekumhanya usati warara zvakare. Breus anokurudzira kudzidzira nzira yekufema ye4-7-8: Inhale kwemasekonzi mana, bata mweya wako kwemasekonzi manomwe uye zvishoma nezvishoma kufema kwemasekondi masere. Dzokorora nzira iyi yekuzorora nguva zhinji pazvinenge zvichidikanwa kusvikira iwe wadzikisa kurova kwemoyo wako kusvika pahope chaiyo yekurara kwemakumi matanhatu kurova kana zvishoma paminiti.

19. Tendeuka kubva pawachi alarm.

Dzivisa kutarisa maminitsi achienda kure, kunyangwe iwe uchinetseka kurara, kana kudzoka kuzorara pakati pehusiku. Kana iwe wakatoona iyo nguva-uye iwe uri kutarisa padenga-edza kuisa yakanaka spin pamamiriro acho ezvinhu. Kuvhunduka pamusoro pehope dzauri kushaya hakusi kuzokubatsira iwe kurara, saka zvitaurire wega, 'Zvinotyisa, ini ndinowana X nhamba yakawanda maawa kuti ndiwane kurara kukuru, kuraira Breus. Tarisa pane zororo uye ramba uine tariro.

makumi maviri. Ita mufaro uve tsika.

Chidzidzo chaFebruary 2018 chakaburitswa mu Zvinyorwa zveBehavioral Medicine iyo yaisanganisira vanhu vanopfuura mazana matatu nemazana mashanu pakati pemakore makumi matatu nemaviri nemakumi mashanu nemashanu vakagumisa kuti vanhu vane tariro vangangodaro vanotaura nezvehunhu hwakanaka hwekurara nguva dzose. Muchokwadi, mukati memakore mashanu emakore ekudzidza, vazvipiri vane huwandu hwakanyanya hwetarisiro vaive ne74% mukana wekusarwara nekushaya hope.

makumi maviri nerimwe. Musoro ku pharmacy.

Kana kurara zvirinani kurara kuchiri kunetsa, Dr. Peters vanokurudzira kutarisa mukutora over-the-counter melatonin inowedzera . Melatonin ihormone yekurara-inosimudzira mahormone, asi muviri unoita zvishoma kwazvo, saka dzivisa mwero wakakwirira, anowedzera. Iyo inowanzo-yakachengeteka inokurudzirwa dosi kubva pa0,5 mg kusvika 3 mg. Dzimwe OTC dzekurara dzinosanganisira valerian mudzi , pamwe neiyo sedating antihistamines diphenhydramine (senge Benadryl uye Aleve PM ) uye doxylamine ( Unisom KuraraTabs ). Vabatanidze nemapuregi enzeve kana chena ruzha muchina kuti ikubatsire kuramba wakarara.

22. Tsvaga kurapwa.

Dr.Peter zvakare kuraira kurapa ako ekurara mamiriro uchishandisa yekuziva maitiro ekurapa kwekushaya hope (CBTI). Ichi chirongwa chinogona kudzidzisa seti yehunyanzvi yekuvandudza kurara nemubatsiro unogara kwenguva refu, anotsanangura. Izvo zvinogona kuitwa nerubatsiro rwehunhu hunhu hwepfungwa, uine online kosi kana nebhuku rekukutungamira iwe kuburikidza nekurapwa.

2. 3. Funga nezvekunyorerwa zvinobatsira pakurara.

Nezvinetso zvekusingaperi zvekurara, taura nachiremba wako wekutanga wekurapa nezve dzakasiyana siyana dziripo mishonga inobata zviratidzo zvakasiyana zvine chekuita nehope, kusanganisira Z sedative-hypnotics (senge Lunesta uye Ambien ), vaviri orexin receptor vanopikisa ( Belsomra ), melatonin receptor agonists (Rozerem), uye mishonga yekudzvinyirira ( Silenor ). Ramba uchifunga kuti mapiritsi ekurara anofanira kunge aine chikamu chakaganhurirwa uye haafanire kudikanwa kupfuura mavhiki mashoma, anopa zano Dr.

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Nguva yekuona chiremba nezvehope dzekurara

Funga kuongororwa pamwe nachiremba kana iwe uchinetseka kurara husiku hwehusiku, kunyangwe iwe uri kuita zvaunogona kutevedzera matipi ekurara anoratidzwa. Kana chiremba wako achirumbidza kana OTC yekurara rubatsiro kana mushonga wekurapa, SingleCare inoshanda nevanopfuura makumi matatu nemakumi matatu emapharmasi munyika yese (kusanganisira CVS, Target, Walgreens neWalmart) kupa mitengo isingadhure yemirairo yako.