Hupenyu hwangu hwese ndanga ndiri munhu akarara uye zizi, kureva kuti ndakada kurara zvakanyanya, ndakanonoka kurara ndikanonoka kumuka. Ini ndakanyanya kutambura mukati memakore angu echikoro: zvaiita senge kwandiri kuti ndiuye kuchikoro na8: 30 mangwanani !!! Ndakaita rombo rakanaka nebasa - mumaonero angu, mazizi chete ndiwo anoshanda paterevhizheni, saka zuva rekushanda harina kutanga pamberi pa11: 00 - 11:30.
Zvisinei, ndaigara ndichinetseka kuti muviri wangu waida maawa akawanda ekurara. Mushure mezvose, ini handina nguva yekuita yakakura nhamba yezvinhu zvinobatsira uye zvinonakidza zvinhu, ndakarara pamubhedha kwemaawa gumi nemaawa gumi nerimwe pazuva. Nguva nenguva ndakaedza kuzvirwisa uye kuzviita munhu wemangwanani, asi zvakashaya basa.
Nekuzvarwa kwemwana, iyo nguva muzuva yakava pfupi nenzira ine njodzi, uye kuti ndive nenguva yezvinhu zvangu zvese, ndaifanira kuzvidzora neimwe nzira. Mhinduro yakapusa, pakutanga kuona, yaive yekurara zvishoma. Asi, zvakaitika, zvakawandisa, zvisinei nesarudzo yangu)))
Asi munguva pfupi kwazvo ndakatanga kunzwa zvakanyanya, uye kumwe kunhu mumwedzi wechitatu wekuva mai zvakava pachena kuti ndaive nekushushikana kwepashure pokubereka. Izvozvi, ndave kudzidza mubvunzo, ndakaona kuti chimwe chezvikonzero zvekushushikana kwaive kushaya hope kwakanyanya.
Zvakazoitika kuti kurara hakusi kweumbozha zvachose, asi chekutanga chinodikanwa pakurwira hutano uye hupenyu hurefu.
Kurara zvine hutano kunogona kuverengerwa kune chimwe chezvakavanzika zvehupenyu hurefu. Zvidzidzo zvakaratidza kuti kurara kwenguva refu kwekurara kunogona kukonzera chirwere cheshuga, kufutisa, kuwedzerwa kweropa, chirwere chemwoyo, uye hutachiona husina simba. Uye zvakare, mahormone anochinja kubva mukushayikwa kwekurara kwakanaka, uko kunokanganisa kudya uye kugaya chikafu, kunoderedza kugona kwemuviri kubata nekushushikana uye kunowedzera mukana wekushushikana. Kurara kwakanaka, kudya kwakaringana uye kurovedza muviri zvakakosha kuti ugare uine hutano.
Wepakati munhu (asiri we yoga anoita zvemakore uye asiri nyanzvi mu qigong / tai chi, nezvimwewo) anoda maawa masere ekurara pazuva, uye kudzora nguva iyi nemaawa mashoma kunowedzera mukana wekurwara.
Mukuwedzera kune iyo nguva yekurara, hunhu hwayo hwakakosha. Kurara kunofanirwa kuenderera. Chikamu chehope chatinorota (REM kurara, kana REM) chine simba rakanyanya pamabatiro atinoita panguva yedu yekumuka. Kana kurara kukakanganiswa kazhinji, uropi hunoshandisa nguva shoma muchikamu chino, semhedzisiro yatinonzwa husimbe uye tichinetseka kurangarira nekutarisa.
Ehezve, kusagadzikana uye kurara kwenguva refu pachako hakuvimbisi hutano, asi zvinokanganisa kugadziriswa kwemabasa akakosha. Semuenzaniso, panguva yekurara, muviri unokwanisa kubhadhara "kukuvara kubva kuhupenyu": "kugadziriswa" kwemasuru, kukura kwemhasuru, protein synthesis inoitika chete panguva yekurara. Nenzira, ini ndakawana zvidzidzo zvakaratidza kuti vatambi vanopedza nguva yakawanda vari pamubhedha vanopora nekukurumidza uye vanoita zvirinani. Vanhu vazhinji vanotoedza kutora maawa 1-2 ekurara nguva pfupi isati yamboita chiitiko chakakomba chemuviri kana makwikwi emitambo - nenzira iyi muviri unozogadzirira zvirinani uye kutarisa pamberi peyedzo.
Kurara kwehutano kune hutano hwakanaka pakuita kwepfungwa. Nyanzvi dzinokurudzira kurara kwemaminetsi gumi pamberi pechiitiko chakakosha senge bvunzo kana musangano. Kurara kwenguva yakareba uye zvakadzama kunogona kuita zvinopesana. Iyi kurudziro inoita kunge yakaoma kuita kwandiri. Kana ndikarangarira nemazvo uye ndisingavhiringidze chero chinhu, Napoleon angadai akaita izvi: kurara kwemaminetsi gumi nemashanu pakati pehondo))) Asi ndiye ega munhu wandinoziva uyo akadzora zvakanyanya kugona kwake kurara uye kumuka .
Heano mamwe matipi kubva kune nyanzvi ekuti ungazvibatsire sei kurara uye kuwana yakakwana kurara:
- Kuti uwane kurara kwakawanda kweREM, edza kuenda kunorara panguva imwe chete.
- Bvisa imba yako yekurara chero chinhu chingakanganisa kurara kwako, senge mhuka dzinovaraidza kana vanoroora vakaroora.
- Regedza kushandisa ako aunoda gadget awa nehafu usati warara. Masikirini akajeka emafoni, iPads, makomputa anoita kuti uropi hwako umuke uye huite kuti hushande, izvo zvinopesana nechinangwa chedu. Uku kurudziro kwakandibatsira zvakanyanya, uyu mutemo unoshanda zvechokwadi!
- Usaende kunorara kusvikira iwe wanzwa kuneta uye nehope. Ita chimwe chinhu chinozorodza: verenga bhuku (kwete pachiratidziri chakajeka) kana kuteerera kumumhanzi wakadzikama, kugeza muviri unopisa, kazhinji, ita chero chinhu chinokukotsira, uye wozoenda kunorara.
- Regedza kunwa zvinwiwa zvine caffeine maawa mashanu kusvika matanhatu usati warara, uye usati warara, inwa chinhu chinonyaradza, senge yakabikwa mint mashizha.
Ndinovimba kuti aya mazano anokubatsira kurara zvakanaka uye usanzwa uine mhosva nezvazvo)))
Sources:
1. Kupatsanurwa kwekurara Mushonga paHarvard Medical Chikoro
2. Cappuccio FP; D'Elia L; Strazzullo P; Miller MA. Nguva yekurara uye zvese-zvinokonzeresa kufa: kuongorora kwakarongeka uye meta-ongororo yevanotarisira zvidzidzo. SLEEP 2010;33(5):585-592
3.Kushamwaridzana Nyanzvi Kurara Masangano, LLC http://www.sleepmeeting.org/