Kushaya hope kunoita kuti tinzwe kutyisa uye kunogona kushandura hupenyu hwedu kuita nyonganiso. Mushure mezvose, kushaikwa kwekurara kunoita kuti tigumbuke, zvinoita kuti zviome kuisa pfungwa nekuteerera, izvo, nenzira, ndosaka vazhinji vachipinda mutsaona uye zvimwe zviitiko. Zvakare, kana usingawane kurara zvakakwana, saka unoderedza kuramba kwemuviri kuchitonhora uye dzihwa. Mukufamba kwenguva, mhedzisiro yehutano yakatonyanya kutyisa: njodzi yekuwedzera sitiroko uye chirwere chemoyo, kufutisa, chirwere cheshuga mellitus, kuchembera kwakakosha kwehuropi, kuramba uchingonetseka matambudziko uye kuora kwehuropi, kukuvara kwemapfupa, gomarara, uye njodzi yekufa kwekutanga.
Asi zvakakosha kwete kungovata imwe yakati rebei - chete hunhu kurara chinhu chakakosha pane hutano hwakanaka. Kana iwe uchigara uchimuka usiku kuti ushandise imba yekugezera kana kurara kwete anopfuura maawa maviri akateedzana, iwe ungangove usingawane zvakakwana kurara.
- Ramba wakarara
Kurara kwemunhu wese kwakasiyana. Dr. Nathaniel Watson, nhengo yeAmerican Academy yeSleep Medicine, vanoti vanhu vazhinji vanokwanisa kuona kuti vangarara zvakadii. Kuti uite izvi, enda unorara kwemavhiki maviri nekukurumidza paunonzwa kuneta, uye unomuka wega mangwanani (kana uchikwanisa, pakurara, kuti utange kuyedza uku). Pakupera kwenguva ino, unenge wakwanisa kufungidzira huwandu hwehope dzaunoda kuti uwane kurara zvakakwana.
Izvo zvakakosha kunamatira kune ino purogiramu, iyo yakaoma pachayo, sekubvuma kunoita vanhu vazhinji. Asi kana iwe ukaratidza kuenderana, yako yekurara-wake kutenderera inosimbiswa. Kana iwe usingakwanise kurara kwemaminetsi gumi nemashanu, simuka uite chimwe chinhu chinozorodza, wobva wadzokera kunorara kana uchinzwa kuneta.
- Kanganwa bhatani rekuswedera
Zvakanaka sei kurova bhatani rekusvinira uye kumonera kuti ubate mamwe ekuwedzera maminetsi ekurara. Asi hapana bhenefiti kubva pane izvi. Kurara pakati pamaaramu ndekwehurombo hwakanyanya. Iwe unomuka uye unoda kurara zvakanyanya nekuti unokanganisa yako REM kurara. Panzvimbo iyoyo, isa alarm yako kune inotevera nguva - uye usasete iyo zvakare.
- Verenga: 4-7-8
Iyi nzira yakawanikwa nachiremba uye musayendisiti kubva kuHarvard, Andrew Weil.
Femera mukati wakadzikama kuburikidza nemhino dzako kuverenga mana.
Bata mweya wako kuverenga kanomwe.
Budisa mweya kuburikidza nemuromo wako kuti uverenge zvisere nezwi rinonzwika.
Dzokorora kutenderera katatu.
Sekureva kwaWeil, iyo 4-7-8 nzira inoshanda nekuti inopa yakawanda okisijeni kupfuura yakajairwa kufema kune iyo parasympathetic nervous system, iyo inowedzerwa pamusoro panguva yekushushikana.
Kana iwe uchifunga kuti izvi zvakanyanyisa kuoma, edza kungoverenga. Uye usakanganwa nezvehwai.
- Dzima midziyo yemagetsi
Kana iwe wajaira kutamba pafoni yako kana piritsi usati warara, ichi chingave chimwe chezvikonzero nei uchiona zvichikunetsa kurara. Zvigadzirwa zvemagetsi - makomputa, nharembozha, mapiritsi, nezvimwe - zvinoburitsa mwenje webhuruu unodzivirira kugadzirwa kwe "husiku" kemikari melatonin. Iyo pineal gland inotanga kuburitsa melatonin maawa mashoma usati warara, uye mwenje webhuruu unodzivirira maitiro aya. Kana imwe mwenje webhuruu inopinda mumaziso, inokonzeresa iyo pineal gland kuti imire kuburitsa melatonin.
Kuverenga bhuku rakadhindwa usati warara kwakanaka.
Kuverenga bhuku pahwendefa usati warara kwakaipa.