Zvechokwadi, zvakakosha kubvisa chikonzero chekurara kusina kunaka, uye kwete mhedzisiro yacho. Asi chii chaunofanira kuita kana ikozvino mhedzisiro iyi inogona kukanganisa kuzorora kwako?
"Kazhinji vanhu vanoti vakaneta mumuviri asi havagone kudzikamisa pfungwa dzavo, kunyanya kana vachinetseka zvakanyanya kana kunetseka nezve chimwe chinhu," anodaro James Ph.D., uye director weUniversity yePennsylvania Perelman Chikoro cheMedical Behavioral Sleep Medicine chirongwa chekiriniki. Findlay.
Nekudaro, sekureva kwaFindley, kune mamwe manomano anogona kubatsira uropi hwako kudzima "kusangana-kune-usiku" uye kudzikama kuti uwane kuzorora. Vatore mushumiro uye shandisa kana iwe ukangoerekana wava nekushaya hope.
Gadzira rondedzero yekuita
“Kuzvidya mwoyo kunomutsa vanhu, uye hakufaniri kuva zviitiko zvakashata,” anodaro Findlay. "Zvinogonawo kuva chimwe chinhu chakanaka chauri kuronga, serwendo kana chiitiko chikuru chine zvinhu zvakawanda zvaunofanira kugara uchifunga."
Tora nguva mukati mezuva kana mangwanani-ngwanani kugadzirisa nyaya idzi. Nyora rondedzero yezvekuita panotibhuku kana notepad. Asi usavagara pasi pakati pehusiku kuitira kuti uropi huve nenguva yekugadzirisa ruzivo urwu uye rurege kuenda.
Ongororo ichangoburwa yakaratidza kuti kugadzira runyoro rwezvekuita zveramangwana kwakabatsira vanhu kurara maminetsi mapfumbamwe nekukurumidza kupfuura avo vakanyora nezvemabasa avo ezuva nezuva. Uyezve, iyo yakanyanya kutsanangurwa uye kureba runyorwa rweanouya mabasa, iwe unokurumidza kurara. Zvinogona kuita sezvisinganzwisisike kuti kuisa pfungwa pamabasa emangwana kuchaita kuti urare hope, asi vaongorori vane chivimbo chekuti kana ukavatamisa kubva pamusoro wako kuenda papepa, unobvisa pfungwa dzako uye kumisa kufunga kuyerera.
Ibva pamubhedha
Kana uchinzwa sokunge wakazvambarara uye usina kuvata kwenguva refu, simuka pamubhedha. Muitiro wekugara uri pamubhedha panguva yekusarara unogona kudzidzisa uropi hwako nekunyatsobatanidza zviviri izvi. Kana iwe usingakwanisi kurara kweanopfuura maminitsi makumi maviri-20, enda kune imwe nzvimbo uye ita chimwe chinhu. Ita zvimwe zvinhu kusvika waneta kuti uvate urare murunyararo.
Pane chitendero chokuti pakuzorora kwakanaka munhu anoda maawa masere ekurara. Zvisinei, munhu wose akasiyana, uye maawa matanhatu kana manomwe anogona kukwana kumuviri wako. Izvi zvinogonawo kuva chikonzero chekushaya hope kwako, saka shandisa nguva usati warara kwete pamubhedha, asi kuita chimwe chinhu.
Verenga bhuku
“Iwe haugone kumisa pfungwa dziri muuropi hwako, asi unogona kuzvikanganisa nekuisa pfungwa pane chimwe chinhu chisina kwazvakarerekera,” anodaro Findlay.
Rangarira kuti mamwe mabhuku anoita kuti urare. Inogona kunge iri chinhu chesainzi, asi usaverenge mabhuku ane chirongwa chinonakidza husiku. Verenga kwemaminitsi 20-30 kana kusvika wava kunzwa hope.
Teerera mapodcasts
Mapodcasts uye maaudiobook anogona kubatsira kubvisa pfungwa dzako pane zvaunokunetsa. Inogona kunge iri imwe nzira yakanaka yekuverenga kana iwe usingade kubatidza mwenje kana kunetsa maziso ako akaneta nezuva. Kana usiri wega mumba, teerera nemahedhifoni.
Nekudaro, iyo mitemo yepodcasts uye audiobooks inoramba yakafanana neyemabhuku. Tsvaga musoro usinganyanyi kunakidza kana kuvhiringa (usasarudze nharo dzezvematongerwo enyika kana kuferefetwa kwemhondi), buda pamubhedha, uye teerera kumwewo, sepamubhedha wemba yekutandarira.
Kana kuti edza manzwi anonyaradza
Iko hakuna zvidzidzo zvakanaka zvekurapa kwezwi, asi zvinogona kushanda kune vamwe vanhu. Vamwe vanoshaya hope vanoteerera kutinhira kwegungwa kana kunaya kwemvura uye zvinovapa hope.
Dhawunirodha mimhanzi yekurara app kana tenga yakakosha ruzha system kuyedza nzira iyi. Izvi zvichabatsira kugadzira nzvimbo yakanaka yekurara. Ruzha runogonawo kudzosa ndangariro dzedzimwe ndangariro dzinofadza dzekare uye kukubatsira kubvisa pfungwa dzako pane zviri kukunetsa panguva ino.
Isa pfungwa dzako pakufema kwako
Imwe nzira yekudzikamisa pfungwa dzako iri kuburikidza nemaitiro ekufema ari nyore. Pfungwa dzako pasina mubvunzo dzichadzokera kune dzimwe pfungwa, asi zvakakosha kuti urambe wakatarisa pakufema kwako. Kufema kwakadzika uye kunonoka kunogona kuderedza kurova kwemwoyo wako, izvo zvinogona kubatsira kana uri kunetseka pamusoro pechimwe chinhu.
Nyanzvi yehope uye Ph.D. Michael Breus anopa zano kunotevera nzira yekufema: Isa ruoko rumwe pachipfuva chako uye rumwe padumbu rako, infemera nemumhino yako kwemasekonzi maviri, uchinzwa dumbu rako richikura, wobva wadzvanya pairi zvinyoro nyoro paunenge uchifema. Dzokorora kusvikira wagadzikana.
Imwe nzira iri nyore asi inoshanda zvikuru. Dzokorora kune yega yega inhalation "imwe", uye nemhepo imwe neimwe "mbiri". Mushure memaminitsi 5-10 ekudzokorora, iwe pachako hauzooni kuti unorara sei.
Edza kufungisisa
“Pfungwa zvakare ndeyokuisa pfungwa dzako pane chimwe chinhu chausina kunetseka nacho,” anodaro Findlay. "Unogona kunyura mukufema kwako kana kufungidzira kuti uri kufamba pamhenderekedzo yegungwa kana kushambira mumakore."
Kunyanya iwe kudzidzira kufungisisa uye inotungamirwa mifananidzo, zvinonyanya kukanganisa kurara kwako. Unogona kushandisa maapuro akazvipira kana mavhidhiyo eYouTube kuti utange. Asi zvakanakisisa kudzidzira kufungisisa mukati mezuva kuitira kuti pfungwa dzako dzive dzakajeka uye dzakasununguka manheru.
Idya chimwe chinhu carb
Zvokudya zvinorema musati mavata zvinogona kuderedza kugaya uye kutungamirira kukuvhiringidzika kwehope, uye shuga yakawandisa yakanatswa zvechokwadi ichaita kuti maziso ako asavhara. Asi masnacks akareruka uye ane hutano emacarbohydrates anogona kubatsira pakurara kune hutano. Semuenzaniso, inogona kunge iri popcorn (isina yakawanda yemafuta nemunyu) kana yakazara zviyo crackers.
Makabhohaidhiretsi anobatsira mukugadzirwa kweserotonin, iyo inodzorwa neuropi. Kana yave yakareba kubva pakudya kwako kwekupedzisira uye uchinzwa nzara asi usingade kuzadza husiku, iva nesvutugadzike yekukanganisa uropi hwako kubva mudumbu rako risina chinhu.
Taura nachiremba wako
Hatina kurara nguva nenguva, asi kana ichi chikava chiitiko chechigarire, inguva yekutaura nachiremba wako. Nyanzvi inogona kuongorora kana chero mishonga yauri kutora kana maitiro ako ari kuita izvi. Achapawo nzira itsva dzekugadzirisa dambudziko rakapihwa kana kupa zano rekurapa rakanaka.
Chiremba wako anogonawo kukurudzira cognitive behavioral therapy sessions, panguva iyo murapi anogona kukubatsira kuona uye kukunda matambudziko ari kukanganisa kurara kwako.
"Tine vanhu vanoongorora kurara kwavo nemadhayari ekurara uye isu tinoshandisa izvo kuita mazano," Findlay anotsanangura.
Mishonga yekushaya hope haina kukurudzirwa nekuti haina kuitirwa kurapwa kwenguva refu. Uyezve, mushure mekukanzura mushonga, haugone kurara zvakare. Nokudaro, zviri nani kutarisana nezvikonzero zvekushaya hope kuitira kuti usashande nemigumisiro.
Nenzira, isu tine ikozvino! Bhalisa!