Vatambi Vanoita Zviri nani Nehumwe Kurara
Kuwanda kwekurara mutambi kunowanikwa kuine simba guru pamitambo yekuita.
Cheri Mah weStanford Sleep Disorders Clinic uye Research Research ave ari kutevera mararamiro ehope uye mitambo yevashandi veStanford kwemakore. Kutsvakurudza kwake kunoenderera mberi kuratidza kuti kuwana hurwere hwakawanda kunotungamirira kumatambo akanaka emitambo yemarudzi ose evatambi.
Chimwe chidzidzo chaakanyora, chakabudiswa muna 2009, chakatevera sangano reStanford University revakadzi re tennis kwevhiki shishanu apo vakaedza kuwana maawa gumi okurara usiku humwe. Vaya vakawedzerwa nguva yavo yehope vakakurumidza kunonoka uye vakanyanya kubata tennis shots kupfuura pavanowana nguva yavo yakawanda yehope.
Mune zvidzidzo zvepakutanga, Mah akawana kuti kuwana nguva yakawanda yokurara kwevhiki dzinoverengeka kwakagadzirisa kushanda, mafungiro, nekuchenjerera kwevatambi vari paStanford varume nevakadzi vanofambisa mashizha uye team basketball.
Kutsvakurudza kwaMah ndeimwe yekutanga kutarisa zvakananga kuwedzerwa kwemaawa akawanda ekurara pamitambo yevashandi uye inoratidza kuti kurara chinhu chinokosha mukukwanisa kwepamusoro pekutambira kwemitambo.
Izvi zvinonyanya kukosha kune vashandi pamwe nevashambadzi vezvemitambo vane mahedheni akazara uye vanowanzoenda kumitambo nemakwikwi. Vatambi vanogona nyore kukundikana kuwana nguva dzose, nguva dzisingagumi dzokurara.
Kushayikwa kwehope, kana kuti "chikwereti chehope," kunoratidzika kuva nemigumisiro yakaipa pamitambo yekuita zvemitambo, pamwe nekufungisisa basa, mafungiro, uye nguva yekuita. Zvakawanda zveizvi zvinogona kudziviswa nekuita kurara nguva dzose sechinhu chinokosha kune vatambi sevanoita mitambo yavo uye vachidya zvakanaka.
Maererano neMah, vazhinji vevatambi vakagadzirisa vatsva uye vanobvisa zvinyorwa zvemazuva akawanda pavanenge vachitora mune zvidzidzo izvi.
Kubva pane zvidzidzo zvake, vazhinji veStanford vakadzidzisi vakaita shanduko kuti vaite uye vafambe purogiramu kuti vagone mutambi wacho kuti awane mamwe kurara. Kune vatambi vakawanda uye vadzidzisi, iyi yekuongorora 2009 yaiva yekutanga boka rekutsvakurudza rakavabatsira kunyatsonzwisisa kuti simba guru rekurara rinogona sei pakuita basa uye zvigumisiro.
Nei Kuwedzera Kurara Kunogona Kuvandudza Mitambo yeMitambo
Vatsvakurudzi vanofungidzira kuti kurara kwakadzika kunobatsira kuvandudza mitambo nokuti iyi ndiyo nguva apo kukura kwehomoni kunosunungurwa. Kukura kwehomoni kunokurudzira musimba kukura uye kugadzirisa, chivako chefupa uye mafuta anopisa , uye anobatsira vatambi kuti vadzoke. Zvidzidzo zvinoratidza kuti kusara kwehope kunononoka kusunungurwa kwekukura kwehomoni. Kurara kunokoshawo pakudzidza unyanzvi hutsva, saka chikamu chehope chinogona kunge chakakosha kune vamwe vatambi.
Unorara Zvakadini Unoda?
Kutsvakurudza kunoratidza kuti nguva shomanana yemaawa makumi maviri ekurara kwekurara kunogona kukanganisa mitambo yepamitambo, zvikurukuru yemagetsi nemagetsi emitambo.
Kurara nyanzvi dzinokurudzira maawa manomwe kusvika mapfumbamwe ekurara kwezuva nezuva kuvanhu vakuru, uye maawa mapfumbamwe kusvika gumi kune vechidiki nevechiri kuyaruka. Iwe unogona kuenzanisa zvido zvako pachakuedza kwevhiki shomanana. Kana iwe ukavata mukati memaminitsi makumi maviri ekuenda kunorara uye ukamuka usina kambani, iwe uri kuwana kuwana yakakwana yehope.
Kana iwe ukabatwa nehope pakarepo pawakarova mutsamiro uye nguva dzose unoda kuti alamu inomuka, iwe unogona kunge wakarara uchirasikirwa.
Nhau dzakanaka kune vatambi vese vanozorodza ndeyekuti kamwe chete usiku husina kurara hazvirevi kutonganisa nemigumisiro chero ipi zvayo inobata pabasa. Saka, usanetseka kana iwe ukakanda uye ukadzoka usiku huno usati wasvika mukukwikwidza kukuru. Imwe usiku usinonoki haigoni kukuvadza kushanda kwako.
Mashandisiro Aungaita Kurara Kuti Uvandudze Mitambo Yekuita
- Ita kuti kurara kuve chinhu chinokosha pakuronga kwako.
- Wedzera nguva yako yekurara kwemavhiki mashomanana musati wapikisana.
- Enda kunorara uye umuka panguva imwe chete zuva rimwe nerimwe.
- Tora nguva dzose kana iwe usingakwanisi kurara zvakakwana usiku humwe.
Kunobva:
C. Mah. Kudzidza Kunoratidza Kurara Kwekuwedzera Kunoita Athletic Performance uye Maitiro. Musangano wegore negore we Associated Professional Sleep Societies. June 8, 2009.
C. Mah. Kuwedzera kwehope uye Migumisiro yeMafungiro neEkushanda Kwekuita muChikoro Chisingashambi. Musangano wegore negore we Associated Professional Sleep Societies. June 9, 2008.
C. Mah. Kunyanya Kurara Kunovandudza Nhandare yeVatambi. Musangano wegore negore we Associated Professional Sleep Societies. June 14, 2007.
Samuels C. Kurara, kupora, nekushanda: muganhu mutsva mune zvidzidzo zvepamusoro. Phys Med Rehabil Clin N Am. 2009 Feb; 20 (1): 149-59, ix.