Vanhu vanopedza chetatu chenguva yavo vakarara. Vamwe vanofunga kuti kutambisirwa nguva, asi zvakapesana. Kurara kwakakosha, zvinoita kuti huropi hubatanidze zvese zvakaitika pazuva uye nekuzvichengeta senge mune raibhurari hombe. Munhu wega wega akasarudzika pane avo ekurara zvinodiwa, asi kuyaruka inguva iyo yekurara inoda zvikuru.

Vanhu vane chinhu chimwe chakafanana neshumba, katsi nemakonzo, anotsanangura Jeannette Bouton naDr Catherine Dolto-Tolitch mubhuku ravo "Kurarama kwenguva refu". Isu tese tiri zvipuka zvidiki zvine miviri isina kunyatso kuvakwa pakuzvarwa. Kuti igone kukura, inoda rudo, kutaurirana, mvura uye chikafu, uye zvakare yakawanda yekurara.

Iyo nguva yekuyaruka

Kuyaruka inguva inoda kurara kwakawanda. Muviri unoshanduka kumativi ese, mahormone anomuka uye anoisa manzwiro mumota. Vamwe vanamazvikokota vanopokana kuti kudiwa kwekurara wechidiki pane dzimwe nguva kwakakura kudarika kweane pre-muyaruka, nekuda kwemhirizhonga yemahormone inomukanganisa.

Pfungwa dzinobatikana zvese mukubatanidza zvese zvinetswa uye panguva imwechete mukuyeuchidza ruzivo rwekudzidza. Uye vazhinji vachiri kuyaruka vane nhanho inokurumidza pakati pechirongwa chavo chekuchikoro, zvido zvavo zvevhiki nevhiki kumakirabhu, nguva inopedzwa neshamwari uye pakupedzisira mhuri.

Nezvose izvi vanofanirwa kuisa miviri yavo nepfungwa kuti vazorore, uye kwete husiku chete. Iyo micro-nap, sezvinoita Vendée Globe skippers, inokurudzirwa zvine simba mushure mekudya, kune avo vanonzwa kuda. Micro-nap kana yakanyarara nguva, apo wechidiki anogona kutora zororo.

Zvidzidzo zvinoratidza kuti pakati pemakore matanhatu ne6 ezera, kurara panguva yehusiku kune mhando yakanaka kwazvo. Izvo chaizvo zvinosanganisira yakawanda yekunonoka, yakadzika, yekudzorera kurara.

Mukuyaruka, pakati pemakore gumi nematatu kusvika gumi nematanhatu, inova yemhando yepasi, nekuda kwezvikonzero zvikuru zvitatu:

• kuderedzwa kurara;
• kusingaperi kusakwana;
• kufambira mberi kunofambira mberi.

Kuwanda kwekunonoka kurara kwakadzika kunoderera ne35% kune chimiro chekureruka kurara kubva pamakore gumi nematatu. Mushure mehusiku hwekurara kwenguva imwechete, pre-vachiri kuyaruka havawanzo kurara masikati, nepo vachiri kuyaruka vakanyanya kurara.

Izvo zvakasiyana zvikonzero uye mhedzisiro yekurara zvishoma

Uku kurara kwakareruka kune zvikonzero zvemuviri. Kuyaruka circadian (kumuka / kurara) kutenderera kunovhiringidzwa nemahormone ekuwedzera ekuyaruka. Izvi zvinotungamira ku:

• kudzikiswa kwekushisa kwemuviri gare gare;
• iyo secretion ye melatonin (yekurara mahormoni) iri zvakare gare gare manheru;
• iyo yekortisol inochinjiswawo mangwanani.

Iyi mhirizhonga yemahormone yagara iripo, asi kare bhuku rakanaka raibvumidza iwe kuva nemoyo murefu. Zviratidzo zvino zvave kuita kuti chiitiko ichi chiwedzere.

Iye ari kuyaruka haanzwe kuravira kana kuda kwekuenda kunorara, zvichizoguma nekurara kusakwana zvakakwana. Ari kusangana nemamiriro ezvinhu akafanana nejet lag. “Paanoenda kunorara kuma 23pm, wachi yemuviri wake yemukati inomuudza kuti 20pm chete. Zvimwechetezvo, panorira alarm panguva yechinomwe mangwanani, muviri wake unoratidza nguva yechina ”. Zvakaoma kwazvo mumamiriro ezvinhu aya kuve pamusoro pekuongorora kwemasvomhu.

Chinhu chechitatu chinokanganisa kubata kwekurara kwevechiri kuyaruka kukanganisa zvishoma nezvishoma kwekurara.

Kuvapo kunokuvadza kwezviratidziro

Kuvapo kwemasikirini mudzimba dzekurara, makomputa, mahwendefa, mafoni, mitambo yemavhidhiyo, materevhizheni anononoka kurara. Kukurudzira zvakanyanya, ivo havabvumire iyo uropi kuwiriranisa kwakanaka kweiyo yekurara kutenderera /kurara.

Iyi miitiro mitsva yemagariro uye kunetsekana kwake kurara zvinoita kuti wechidiki anonoke kuenda kunorara, izvo zvinowedzera kushaikwa kwekurara.

Vechidiki vane yakanyanya kudiwa yekurara kupfuura vanhu vakuru. Zvavanoda zvinofungidzirwa pa8 / 10h yekurara pazuva, nepo muchokwadi nguva yepakati yekurara mune iri zera boka ingori 7h husiku chete. Vechidiki vane chikwereti chehope.

Jean-Pierre Giordanella, chiremba chiremba wemushumo wezvekurara kubazi rezvehutano, akakurudzira mu2006 "nguva yekurara iri pakati pe8 ne9 maawa mukuyaruka, nguva yekuenda kunorara haifanire kupfuura 22 pm".

Saka hapana chikonzero chekushushikana kana wechidiki achigara pasi peye duvet kana nguva yekudya yasvika. Vechidiki vanoedza kugadzirisa kushaya kwekurara pakupera kwevhiki, asi chikwereti hachiwanzo kudzimwa.

"Mangwanani-ngwanani emusi weSvondo anovatadzisa kubatwa nehope panguva" yakajairika "panguva yemanheru uye anoita desynchronize kurira mutinhimira. Vechidiki saka vanofanirwa kumuka pasati papfuura nguva dzegumi neSvondo kuti vadzivise jet lag neMuvhuro "anodaro chiremba.