'Usashande pamubhedha': Mazano kune avo vanotambura nekushaya hope

Insomnia chirwere chinoratidzwa kwete chete nekutadza kurara, asiwo nekutadza kwehutano hwekurara. Nekushaya hope, tinowanzomuka usiku kana kunzwa kuneta kunyange tapedza maawa masere ekurara. Inonyanya kutsamwiswa nekushushikana uye shanduko mune yakajairwa maitiro ezuva nezuva. Kushaya hope kunogona kugara kwemazuva akawanda kana mavhiki, uye muchimiro chisingaperi chechirwere - mwedzi inopfuura mitatu, asi matambudziko ekurara anoitika kanenge katatu pavhiki.

“Kurara zvisina kunaka panguva yekushushikana kunonzwisisika. Aya ndiwo mashandiro anoita muviri wedu, nekuti tinofanira kuramba tichifara kana takatarisana nenjodzi. Asi izvi hazvirevi kuti unofanira kutsungirira kushaya hope,” anosimbisa kudaro purofesa, nyanzvi yokushaya hope Jennifer Martin.

Unogona kunge uchitoziva mamwe matipi ekutanga ekubatsira kuve nechokwadi chekurara:

• chengetedza imba yekurara yakanyarara, ine rima uye inotonhorera
• edza kusarara masikati
• ita zvemutambo
• kupedza nguva yakawanda muzuva mangwanani

Asi, zvinosuruvarisa, mune mamwe mamiriro ezvinhu izvi hazvina kukwana. Ngatitarisei matambudziko akajairika anokonzera kushaya hope toona kuti ndedzipi mhinduro dzinopihwa nenyanzvi.

1. Hauna muitiro wakajeka wezuva nezuva

Kuvanhu vakawanda, chimwe chezvikonzero zvikuru zvokushaya hope kuvhiringidzika kwezuva nezuva. Kuvharirwa kwaiva nepesvedzero yakasimba zvikuru patiri: apo zvakanga zvisingachadiwi kuenda kubasa pane imwe nguva ndokutora vana kuchikoro, muitiro wenguva dzose wemangwanani wakadzongonyedzwa. Asi maitiro emanheru zvakare anoenderana nazvo!

“Kana usina purogiramu yakagadzikana yezuva nezuva, uropi hwako hahuzivi nguva yaunoda kurara uye paunoda kumuka,” anotsanangura kudaro Sanjay Patel, mukuru weSleep Disorders Center paYunivhesiti yePittsburgh Medical Center. .

Zvaunofanira kuita: Edza kudzoreredza maitiro ekare ezuva nezuva kana kugadzira imwe nyowani. Hazvidikanwi kumuka mangwanani-ngwanani kana pasina chido chakadaro, asi zviri nani kumuka uye kuenda kunorara panguva imwe chete zuva rega rega.

“Zvakanga zvakandiomera kuchengeta muitiro wangu wenguva dzose apo kwakanga kusingachadiwi kuenda kubasa. Saka ndakangozvidzidzisa kumuka pane imwe nguva, kupfeka, kunwa kapu yekofi uye kufamba nembwa,” anodaro Jennifer Martin.

2. Uri kunyanya kunetseka nezvematambudziko enyika

"Denda, kusagadzikana munyika, dambudziko remari - zvese izvi hazvikonzere kudzikama. Pakupera kwezuva ndipo patinowanzofunga nezvezvinetso zvenyika yose,” anotsanangura kudaro Jennifer Martin.

Zvaunofanira kuita: Verenga chimwe chinhu chakareruka uye chinonakidza kwehafu yeawa kana awa usati waenda kunorara - izvi zvichakubatsira kukukanganisa kubva kune zvinorema pfungwa. Uye dzima zvese zvemagetsi.

"Kana zvakakuomera kuti uise smartphone yako kure, saka usaverenge nhau. Unogona, semuenzaniso, kuvhura mapikicha anodzosa ndangariro dzinofadza,” anorumbidza kudaro Martin.

3. Unoshanda zvakawandisa (kana panzvimbo isiri iyo)

Vanachiremba vanokurudzira kushandisa imba yekurara chete yekurara uye kushamwaridzana, asi munguva pfupi yapfuura, nekuda kwekuzivikanwa kwebasa riri kure, imba ino, seyo chete nzvimbo yakakodzera, yakatanga kushanda sehofisi. Nokuda kweizvi, zvinogona kuva zvakaoma mupfungwa kuti isu tishanduke kubva kubasa kuti tizorore - takarara pamubhedha, tinoramba tichifunga nezvemazuva ekupedzisira uye mamwe matambudziko ebasa.

Zvaunofanira kuita: Kana iwe uchifanira kushanda muimba yekurara, saka zvishoma usazviita pamubhedha. Edza kushanda patafura chete. Izvi zvichabatsira mupfungwa kuparadzanisa mubhedha kubva ku "nzvimbo yekushanda," anotsanangura Sanjay Patel.

4. Unoshandisa mapiritsi ekukotsirisa kana doro kuti zvikubatsire kurara.

“Hazvinetse kana ukapota uchinwa mapiritsi ekukotsirisa ari pacounter. Asi paunoashandisa nguva dzose, unongovhara dambudziko racho, kwete kurigadzirisa. Zvakafanana nedoro: inogona kukubatsira kurara, asi mushure memaawa mashomanana, kushanda kwayo kunopera uye unomuka zvakare pakati pehusiku. Pamusoro pezvo, doro rinogona kuwedzera mamwe matambudziko — semuenzaniso, kutadza kufema kana wakarara,” anodaro Sanjay Patel.

Zvaunofanira kuita: Edza cognitive behavioral therapy. Kushanda nemurapi, unogona kudzokorodza maitiro asina kunaka, dzidza nzira dzekuzorora, uye kuderedza kushushikana kunokanganisa kurara kwako.

Ndeipi nguva yekuona nyanzvi?

Kunyange kana malaise uye kushayikwa kwekurara kunoratidzika kunge kusiri matambudziko akakomba kwauri, asi kumubvunzo wekuti "Unonzwa sei?" Kana iwe uchikasira kupindura "Zvakanaka", pane mamwe mamiriro anoratidza kuti unoda rubatsiro rwemurapi:

• Kana matambudziko ehope achikutadzisa kurarama hupenyu hwakazara
• Kana vane chisingaperi - kuitika kanopfuura katatu pavhiki kwemwedzi mitatu
• Kana iwe ukarara nyore nyore asi kazhinji unomuka pakati pehusiku uye haugone kudzokera kunorara