Kurara kusinganzwisisiki, asi panguva imwe chete, chiitiko chakadaro chinodiwa kumunhu. Tinopedza chikamu chetatu chehupenyu hwedu mune iyi mamiriro ekusaziva. Zuva rega rega, kweavhareji yemaawa masere, muviri wedu "unodzima", tinorasikirwa nekutonga pamusoro pemuviri, hatizive zviri kuitika kwatiri, uye zvinonyanya kukosha, mushure mekumuka, simba, simba uye kugona kukunda hutsva hutsva muzuva idzva hunobva kune imwe nzvimbo. Ngatiedze kudzinga ichi chakavanzika chinoshamisa uye tione zvinoitika kumuviri panguva yekurara uye kuti kurara kunotungamira sei hupenyu hwedu.
Kurara kwemunhu wega wega kunodzorwa newachi yavo yakasiyana-siyana yebhayoloji - musainzi, circadian rhythm. Uropi hunochinja pakati pe "zuva" uye "usiku" modes, hunoita kune huwandu hwezvinhu, asi kunyanya pakushayikwa kwezviratidzo zvechiedza - rima. Nokudaro, inowedzera kugadzirwa kwe melatonin. Melatonin, inonzi "nyanga yekurara", inokonzera kurongeka kwema circadian rhythms. Kunyanya kuumbwa mumuviri, munhu anoda kurara.
Usiku, muviri unotenderera mumatanho mana ekurara. Kuti urare zvakanaka, matanho aya anofanira kuchinjana 4-5 nguva.
- kurara kwakareruka. Uku ndiko kushanduka kubva pakumuka kuenda kuhope. Kurova kwemwoyo uye kufema kunotanga kuderera, tembiricha yomuviri inoderera, uye tsandanyama dzingabvunda.
Kurara kweDelta ndiyo nhanho yekutanga yekurara zvakadzama. Munguva iyo, masero anogadzira mamwe mahormone ekukura kwemapfupa nemamhasuru, nekudaro achibvumira muviri kupora kubva pazuva rakaoma.
- iyo inonyanya kukosha maererano nemaitiro mumuviri uye iri mairi kuti tinotanga kurota. Sezvineiwo, panguva iyi, muviri unotanga kugadzira makemikoro anouomesa kwekanguva kuti tisaona zviroto zvedu.
Mutengo wekushaya hope
Kushaya hope rinenge riri denda mazuva ano. Munhu wemazuva ano anorara asingasviki makore zana apfuura. Kurara maawa asingasviki 6-8 (zvinova izvo zvinokurudzirwa nesainzi) zvine chekuita nehuwandu hukuru hwenjodzi.
Kunyangwe mushure mezuva rimwe rekushaikwa kwekurara, kune zvinoonekwa zvinokonzeresa: kuderera kwekutarisa, kutaridzika, iwe unowedzera manzwiro, kutsamwa, uye zvakare mungozi yekubata dzihwa nekuda kwekudzikira kwekudzivirira. Asi nekuderera kweiyo nguva yekurara kusvika maawa 4-5, zvakakosha kufunga nezvezvikonzero uye nekukurumidza kutsvaga mhinduro. Kana ukachengeta chirongwa chisina kunaka chakadaro, unowedzera mutengo uchabhadhara muviri wako. Muchiitiko chekushaya hope kwakakomba nguva dzose, njodzi yekuwana sitiroko inowedzera, mukana wekuita chirwere cheshuga uye chirwere chemwoyo chinowedzera. Iyi ndiyo data yezvidzidzo zvakakomba uye zvenguva refu zvesainzi.
Kurara uye ndangariro
Rangarira, somwana, taidavira kuti kana ukaverenga ndima yebhuku usati waenda kunorara, ipapo zuva rinotevera waizoirangarira zvakanaka here? Wakambozvibvunza here: nei mangwanani mamwe maficha ezuva rapfuura anoita seanonyangarika kubva mundangariro? Kurara kuchiri kukanganisa kukwanisa kwedu kuyeuka uye kukanganwa here?
Zvakazoitika kuti uropi hwedu hunorara muzvikamu. Kana dzimwe nzvimbo dzehuropi dzakarara, vamwe vari kushanda nesimba kuti vaone kuti kusvika mangwanani kuziva kwevanhu kwakachena uye kutsva, uye ndangariro dzinogona kutora ruzivo rutsva. Ichi chinhu chekubatanidza ndangariro. Munguva iyi, uropi hunoita ruzivo rwakagamuchirwa mukati mezuva, huchiendesa kubva mundangariro yenguva pfupi kuenda kundangariro yenguva refu, hunobvisa zvinhu zvisina kukosha, uye hunodzima zvachose zvimwe zviitiko, manzwiro uye data. Nokudaro, ruzivo rwakarongwa uye rwakanatswa kuitira kuti panguva yekumuka uropi hugone kuona data, uye chiyeuchidzo chinoshanda pa100%. Pasina kukanganwa kwakadaro kwemashoko asina kufanira, hapazovi nekuyeuka zvakakosha.
Kurara uye manzwiro: mashiripiti ehomoni
Haana kurara usiku uye kutambisa zuva rose! Kujairirana? Paunenge usingarare zvakakwana, kushatirwa, kusava nehanya uye manzwiro akashata zvinotambudza zuva rose. Kana kuti kana chando chasvika, isu "tinowira muhubernation" - basa rinodonha, isu tinowedzera kukundwa nekuora mwoyo, tinorara zvakanyanya.
Kutsamira kwekurara uye manzwiro kunoonekwa kwatiri pane intuitive level. Asi zvakadini kana tikati chikonzero chechiitiko ichi chikamu zana kubva muzana chesayenzi?
Ihomoni yekurara melatonin, sezvatatotaura, inogadzirisa rhythms ye circadian yemuviri uye kuumbwa kwayo zvakananga kunoenderana nekuchinja kwekuvhenekera - kusviba kwakapoteredza, kunyanya kushanda kwehomoni kunogadzirwa. Zvakakosha kuti kuumbwa kwayo kunobva kune imwe hormone - serotonin, iyo inokonzera mafungiro edu (inonziwo "hormone yemufaro"). Zvinoitika kuti havagone kuvapo pasina mumwe nemumwe! Kana pasina serotonin yakakwana mumuviri, iwe haurare zvakanaka, nokuti melatonin haina chinhu chekugadzira kubva, uye zvakasiyana-siyana - yakawanda ye melatonin inhibits kugadzirwa kwe serotonin uye chiyero chekucherechedza chinodonha, uye mafungiro ako anowedzera. Hezvinoi - kubatana pakati pekurara uye manzwiro pachiyero chemakemikari!
Serotonin uye melatonin yakafanana ne "yin uye yang" pakati pehomoni - chiito chavo chinopesana, asi chimwe hachigoni kuvapo pasina chimwe. Uye mutemo mukuru wekuchinjika kwakabatana kwekurara kwakanaka uye kufara kumuka ndiko kuenzana kweaya mahomoni mumuviri.
kurara uye uremu
Kana iwe uchinzwa sokunge uri kudya zvakanyanya nekuda kwekushaya hope, iwe uri. Izvi zvinoratidzwa nekutsvakurudza kwesayenzi uye, zvakakosha, nehomoni yemuviri wemuviri.
Ichokwadi ndechokuti kushandiswa kwesimba, kurara uye kudya kunotungamirirwa nechikamu chimwe cheuropi - hypothalamus. Kurara kwenguva pfupi kana kushaikwa kwayo kunowedzera kugadzirwa kwe "nzara yehomoni" ghrelin uye inoderedza huwandu hweleptin, iyo inokonzera kunzwa kuguta. Nemhaka yeizvi, kunzwa kwenzara kunowedzera, chido chinowedzera, uye chiyero chekudya chinodyiwa chinowedzera kuoma kudzora. Masayendisiti akaongorora mhedzisiro yezvidzidzo zvinopfuura gumi uye akawana kuti kushaikwa kwekurara kunoteverwa nekudyisa neavhareji ye10 kilocalories. Zvechokwadi, nhamba yacho haisi yakakura, asi nekuramba kwekurara, chimiro chinova chinoshamisa.
Phytotherapy kurara
Chii chaunofanira kuita kana wakatarisana nedambudziko rekushaya hope kana kurara kusingazorori?
Iko hakuna "magic piritsi" kugadzirisa nyaya iyi, saka munhu wese anozvisarudzira "mubatsiri" akakodzera. Pasi rose, zviyamuro zvekurara zvinogona kukamurwa kuita makemikari kana mishonga yemishonga. Pakati pekupedzisira, mishonga yemiti ndiyo inonyanya kufarirwa. Kugadzirira kwemishonga, kusiyana nemishonga yekugadzira, haikonzeri kuvimba uye kupindwa muropa nemurwere. Mishonga yemakwenzi ine zvinyoro sedative zvimiro zvichabatsira mukuderedza kusagadzikana, kushatirwa, uye kusimudzira hutano uye kurara kwakadzika. Uyezve, iwe unogona kutora zvirimwa-zvakavakirwa mukati zvese mukati - tei, decoctions, infusions, uye uzvishandise kunze - semabhati anonhuhwirira.
Zvidyarwa zvakaomeswa, michero, rhizomes zvakapihwa huwandu hwezvinhu zvinobatsira, mafuta akakosha, alkaloids, mavhitaminzi, micro uye macro elements. Anenge munhu wese anogona kubika tii, kunze kwevanhu vanotambura nekusashivirira kwega.
Mishonga yakawanda yakaratidza kukiriniki kuti inoshanda. Vanhu vane dambudziko rekurara, avo vakatora gadziriro kubva mumiti kuti vagadzirise kurara, vakacherechedza kuderera kukuru kwekunze kwekukurudzira, kubviswa kwekurara kwemasikati, uye kugadzirisa kurara kweusiku.
Ndezvipi zvinomera zvinokurudzira kurara kwakanaka uye kune utano?
Valerian. Ichi chirimwa chave chichishandiswa kubva kare kare kudzikamisa tsinga. Iine isovaleric acid, pamwe chete nealkaloids valerine uye hatinine. Pamwe chete vane mild sedative effect. Saka, valerian midzi inoshandiswa kubvisa misoro, migraines, kushaya hope, spasms uye neuroses.
Hop. Inflorescences ine lupulin inoshandiswa. Iyo ine inodzikamisa uye analgesic mhedzisiro pane yepakati tsinga system, uye zvakare inovandudza kunaka kwekurara.
Oregano. Chimiro chine flavonoids nemafuta anokosha, ane antispasmodic, antiarrhythmic uye hypnotic madhara. Oregano chinwiwa chine spicy kuravira uye kunhuhwirira kusina kujairika.
Melissa. Chimwe chirimwa chinobatsira, mashizha ayo ane linalol. Ichi chinhu chine kudzikamisa, kuzorora uye sedative mhedzisiro. Naizvozvo, tii inogadzirwa kubva kubharisamu yeremoni kuzorodza uye kunyaradza muviri.
Motherwort. A mild hypnotic effect inowanikwa nekuda kwekuvapo kwe stachidrine. Kushandiswa kwemamawort kunofambisa nzira yekurara. Motherwort inoshandiswa kushaya hope, neurosis, kuora mwoyo, VVD, neurasthenia.
Izvo zvakakosha kuti unzwisise kuti mhedzisiro yemishonga inopfava, inowedzera, inonyanya kuzivikanwa kune echisikigo rhythms yemuviri. Inogona kutorwa pasina kukuvadza kwenguva yakareba, uye yakanakira vanhu vanotevera kudya kwakanaka.
Unogona kutenga phytocollections kubva pazvinhu zviri pawebhusaiti yemugadziri "Altai cedar"
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