Zvaunofanira kuita kana iwe nemumwe wako muine zvirongwa zvekurara zvakasiyana

Comedian Kumail Nanjiani uye munyori/mugadziri Emily W. Gordon, vagadziri veLove Is A Sickness, vakamboita sarudzo yekurara panguva imwe chete manheru ega ega, zvisinei nemaitiro avo ezuva nezuva.

Izvo zvese zvakatanga seizvi: makore mashoma apfuura, ari pabasa, Gordon aifanira kumuka uye kubuda mumba pamberi peNanjiani, asi vadyidzani vakabvuma kuenda kunorara panguva imwe chete. Makore mashoma gare gare, zvirongwa zvavo zvakachinja, uye zvino Nanjiani akakurumidza kumuka, asi vaviri ava vakaomerera kuhurongwa hwepakutanga, kunyangwe vaifanira kurara naXNUMX manheru. Vanoshanda navo vanoti zvakavabatsira kuti varambe vakabatana, kunyanya kana zvirongwa zvebasa zvikaita kuti vaparadzane.

Maiwe, havasi vese vanobudirira mune zvakaitwa naNanjiani naGordon: kupatsanurwa kuita "larks" uye "zizi" hakuna kudzimwa, iyo circadian rhythms yevadyidzani kazhinji haipindirani. Uyezve, zvinoitika kuti mumwe wevakaroorana anotambura nekushaya hope kana kuti zvirongwa zvakasiyana zvokuti kana mukaenda kunorara pamwe chete, pachava nenjodzi nguva shoma yokurara.

“Uye kushaikwa kwokurara kunokanganisa mamiriro edu ezvinhu uye manzwiro edu,” anotsanangura kudaro Mayr Kruger, nyanzvi yehope paYale Institute. “Tinonzwa hope, tinogumbuka nokukurumidza, uye mano edu okufunga anoderera.” Nekufamba kwenguva, kushaikwa kwekurara kunogona kukonzera matambudziko emoyo, kusagadzikana kwemetabolism, uye kusashanda zvakanaka kwesimba remuviri wemuviri.

Asi panzvimbo pokupomera mumwe wako kuti haana kurara zvakakwana, nyanzvi dzinokurudzira kushanda pamwe chete kugadzirisa dambudziko racho.

Ziva kuti unoda kurara kwakasiyana

"Kuziva misiyano ndiyo kiyi yekugadzirisa iyi dambanemazwi," anodaro Rafael Pelayo, nyanzvi yehope paStanford Medical Center. Unogona kunge uine zvido zvakasiyana, uye ndizvozvo. Edza kukurukura navo pachena uye nokutendeseka sezvinobvira pasina kutongana.

“Tinofanira kukurukura izvi zvinhu zvisati zvanyanya kushatirwa uye motanga kunetsana,” anodaro chiremba wepfungwa Jesse Warner-Cohen.

Edzai kuenda kunorara uye/kana kumuka pamwe chete

Nanjiani naGordon vakabudirira - pamwe unofanira kuzviedzawo? Uyezve, zvingasarudzwa zvingave zvakasiyana. "Somuenzaniso, kana mumwe wenyu achida kurara zvishoma, unogona kusarudza chinhu chimwe: kuenda kunorara kana kumuka mangwanani pamwe chete," Pelayo anopa zano.

Tsvagiridzo inoratidza kuti kuva nevadiwa vanoenda kunorara panguva imwe chete kune mhedzisiro yakanaka pamaonero evakadzi hukama hwavo uye zvinovapa pfungwa yekunyaradza uye nharaunda newavakaroora. Hongu, izvi zvichafanirwa kukanganisa, asi zvakakosha.

Enda unorara nyangwe usiri kunzwa kuda kurara

Kuenda kunorara panguva imwe chete kunoreva nguva dzakawanda dzinovandudza ukama. Idzi nhaurirano dzakavanzika (idzo dzinonzi "kukurukurirana pasi pezvivharo"), uye kumbundirana, uye zvepabonde. Zvose izvi zvinotibatsira kuzorora uye "kudyisa" mumwe nemumwe.

Saka kunyange iwe uri usiku uye uchirara mushure mekutanga shiri yako, iwe unogona kunge uchida kuenda kunorara naye kuti usimbise hukama pakati pako. Uye, kazhinji, hapana chinokutadzisa kudzokera kubhizinesi rako mushure mekunge mumwe wako arara.

Gadzira mamiriro akanaka muimba yekurara

Kana ukasafanira kumuka mangwanani-ngwanani, wachi yemumwe wako inorira inorira inogona kukupengesa. Naizvozvo, Pelayo anopa zano kukurukura mune zvese zvakakomba izvo chaizvo zvinomutsa iwe. Sarudza izvo zvinokukodzera: wachi "yechiedza" alarm, chinyararire vibration modhi pafoni yako, kana rwiyo rwaunoda mose. Chimwe chinhu chisingakukanganisi iwe kana wawakarara naye - uye chero zvakadaro, zvivhariso zvenzeve uye mask yekurara hazvikukanganisi.

Kana iwe kana wawakaroorana naye vachikunguruka kasingaperi kubva kune rumwe rutivi kuenda kune rumwe rutivi, edza kuchinja metiresi yako - yakakura uye yakasimba, zviri nani.

Bata nyanzvi

Miitiro yakasiyana-siyana yezuva nezuva iri kure nedambudziko guru: zvinoitika kuti mumwe wevakaroorana anotambura nekushaya hope, ngonono kana kufamba muhope dzake. Izvi hazvingomukuvadza chete, asiwo zvinodzivirira mumwe wake kubva pakurara zvakakwana. Muchiitiko ichi, iwe unofanirwa kubata nyanzvi. “Chinetso chako chinetso chomudiwa wakowo,” anoyeuchidza kudaro Mayr Kruger.

Kurara mumabhedha akasiyana kana makamuri

Tarisiro iyi inovhiringa vakawanda, asi dzimwe nguva ndiyo nzira chete yekubuda nayo. "Nguva nenguva kuenda kumakamuri ekurara kwakasiyana," anodaro Jesse Warner-Cohen. "Kana panguva imwe chete imi mose muchinzwa kuzorora mangwanani, zvichava nani kuhukama."

Iwe unogona kuedza kuchinjana: kupedza humwe husiku pamwe chete, humwe mumakamuri akasiyana. Edza, edza, tsvaga sarudzo inokodzera zvese. “Mukarara mese, asi mukasawana hope dzakakwana, mangwanani unonzwa wakatyoka zvachose uye wototadza kufambisa makumbo, ndiani anoda izvozvo? Nyanzvi yepfungwa inobvunza. "Zvakakosha kuti imi mose muve makasununguka sezvinobvira kune mumwe nemumwe - kwete chete panguva yekumuka, asiwo mukurara."