Iko Unhu Hwekurara Hwakagadzikana Sei?
Ndiyo yakakonzera chicken-uye-egg conundrum: Kurara kunogona kukupa simba, kugadzirisa mishonga yako, kuenzanisa mahomoni ako, kupisa basa rako, uye kukutora iwe zuva iro uchishanda kunogona kubatsira kubatsira kwako kurara, kusimbisa simba rako, kusimbisa mafungiro ako , uye kukurudzira mararamiro ako. Saka kana iwe uchinge uine maminitsi makumi matatu ekuwedzera kuti uzvitsaurire kurara kana kurovedza muviri, chii chaunofanira kusarudza?
Chokutanga, zvakakosha kuratidza kuti iyi "sarudza imwechete" mamiriro ezvinhu haisi iyo nyaya chaiye, kunyanya kuvanhu vazhinji mumazuva mazhinji. Ichokwadi ndeyekuti, vanhu vazhinji vanoita, chaizvoizvo, vane nguva yekuratidzirwa maawa manomwe kusvika masere ekurara usiku humwe uye nguva yakakwana yekuita basa kwemaminitsi makumi matatu kusvika ku60 mumazuva mazhinji. Kana iwe usingaiti, ingangodaro inguva yekubvarura pahutano hwako hwehutano-hutano huno . Asi nokuda kwekukakavadzana, ndakabvunza mubvunzo kuna Dr. Robert S. Rosenberg, Bhuku rakagadzirirwa Sleep Medicine Specialist uye munyori weHorin Soundly Every Night, Fungidzira Zvose Zuva Zvose .
Unogona kufungidzira mhinduro yake here?
Kunyange zvazvo zvingauya sechishamisika, chiremba wekurara anopa kukurudzira kutanga ... kurara. Uye kuongorora kwake kwakanaka. "Kushaya muviri kunogona kukonzera kuwandisa uye chirwere chemwoyo, zvisinei, kusagadzikana kwekusara kwekurara kunogona kutungamirira kune zvinetso zvakadai sehosha yepfungwa, chirwere cheperebrovascular, kuora muviri uye chirwere cheshuga," anodaro Rosenberg.
"Patinenge tisina kukwana kurara, muviri wedu unoburitsa vanhu vanopisa simba sepro-protective protein, uyewo cortisol yakawandisa uye adrenaline. Tinoda kurara kuti tinatse marinho anovaka mukati memazuva edu, sa beta amyloid uye TAU protein, chivako chechirwere cheAlzheimer. "
Ichokwadi kuti zvakakosha kushandisa muviri nguva dzose kuti urarame hupenyu hurefu uye hune hutano, asi mumazuva iwayo iwe unogona kubvisa maziso ako pachena, haufaniri kunzwa uine mhosva pamusana pokudarika gym uye nekurova uswa. Kurara kunogona, ikoizvo, kuva imwe yezvakanakisisa zvinoshanda iwe unopa muviri wako, zvichiita kuti zvizorore uye zvigadzire zvakakwana kuti urove gymini nesimba rakawanda zuva rinotevera.
Kana iwe uchida kuita kuti urara hwako huve hwakasimba, tevera mazano aya kubva kuna Dr. Rosenberg.
1. Dzivisa Zvemagetsi Usati Warara
"Makombiyuta, mafoni, iPads, uye terevhizheni matambudziko makuru," anodaro Rosenberg. "Vanhu havazivi kuti chiedza chebhuruu chinobudiswa kubva mumakamuri aya chinovhara kubudiswa kwehomoni melatonin." Melatonin ihomoni inowanzobudiswa nemuviri iyo inotanga kubuda pakati-kusvika masikati-masikati kuti ikurudzire kurara. Chiedza chebhuruu-emitting electronics icho chakavhara kushandiswa kwe melatonin chaizvoizvo chakavhara iyi rubatsiro rwekurara rwepanyama. Edza kurasa magadhi uye kutora bhuku maawa mashoma asati usvata kuti uwedzere muviri wako kukwanisa kurara zvakanaka.
2. Idya Utano, Kunyanya Usati Warara
Kudya bhokisi rekiki musati warara, hazvisi zvakaipa chete kumucheto wako, zvinogona kukanganisa kurara kwako.
Nguva dzose paunodya, muviri wako unopindura nekubudisa mahomoni anotanga kushandiswa kwemakemikari zvakakosha kuputsa, kudya, nekuita kuti zvikafu izvozvo zvive mumishonga muviri wako unoshandisa. "Vanhu vanoda kuziva kuti kudya zvokudya zvine glycemic index rinotarisa kufambisa kunokonzera kushandiswa kwakanyanya kwekuchengetedza insulin kutevedzerwa ne cortisol uye adrenaline kurwisana nepamusoro, saka shuga yepasi shoma. zvinenge zvisingagoneki kuwira kana kuramba kurara, "anodaro Rosenberg.
Mune mamwe mazwi, chenjerera caffeine, doro uye shuga yakakwirira, yakakwirira-kabohydrate zvokudya mumaawa asati asara.
Kunyange zvazvo doro uye nyaradzo yezvokudya zvingabatsira kubata kurara, kushandiswa kwemaitiro aya kunotanga kukura kwekushushikana kwako kunogona kukusimudzira-uye kuramba wakamuka-munguva yeusiku husiku.
3. Funga nezveHigh-Quality Mattress
Mabheche akanaka anowanzokodha, asi paunenge uchitaura nezvehutano hwako, zvikurukuru nezvekunzwa kwako manheru oga oga-simba rako uye simba rako rekuita pane zvauri kuda kuita-chikwata chepamusoro chakakodzera kukohwa. "Tsvakurudzo dzakawanda dzakanaka dzakaratidza kuti Kurara Nhamba yemabhedha uye chiyeuchidzo chinokonzera matorosi chinoshandisa hutano hunoita kuti munhu avate nehomberi," anodaro Rosenberg.
Izvi zvinonyanya kuitika kana iwe uri munhu anoshanda. Kurara ndiko apo muviri wako unozorora, unodzorera, uye unodzokorora. Ndiko apo masimba ako anovaka nekugadzirisa. Ndiko apo uropi nemuviri wako zvichifananidzira ruzivo rwawakaunganidza mukati mezuva rose, kuumba matsva matsva ekutsvaga uye hukama.
Ichokwadi, mune chidzidzo chakaitwa neStanford Sleep Disorders Clinic uye Research Laboratory, unyanzvi hweboka rebhodhi reStanford rakaiswa muedzo kuburikidza nehurefu hwekurara. Mushure menguva yekurara yakakwana, vatambi vakapfuura nepakati pevhiki vhiki yekuwedzera. Pakupera kwehope yekuwedzerwa nguva, kupfurwa kwekunyora uye kutsvaira nguva kunowedzera zvakanyanya, sezvakaitwa maonero ehupenyu hwepfungwa nehuviri.
Zvichipa kutsvakurudza munharaunda iyi, hazvishamisi kuti mamwe makambisi emakambani ari kutarisana nemitambo yemafambisirwo uye yemitambo kusimbisa hutano hwehutano nokuda kwechinangwa chakanaka chokuvandudza mitambo. Essentia, somuenzaniso, akagadzira chigaro cheProCor chimiro achishandisa purogiramu yemuiti inonzi Essentia ID kuumba mattresses zvakananga kune munhu anotenga mubhedha. Vanowanzoshanda nevatambi uye mauto kuti vape tsika yekudzorerazve vatambi pavanorara.
Ichokwadi kuti havasi vose vanogona kukwanisa mateti echikwata (ProCor mabhedha ari mumutengo kubva pa $ 5,000 kusvika kune $ 10 000, zvichienderana nehukuru), asi kunyange mutoro wepamusoro unogona kubatsira. Funga nezveE Essentia Wholebody Pillow ine chimiro chekuyeuchidza chimiro kana iwe uchida husiku huno-humbwa kana muviri weT Performance Pillow kubva kuBhedgear. Bhedgear's pillows inonyanya kugadzirirwa miviri yemuviri uye mararamiro ekurara, uye ine zvikamu zvepamusoro-tech zvinowedzera kubuda kwemweya mukati uye kumativi ose mumutsiro kubatsira kutonga kutaridzika kwemuviri uye kubvisa unyoro kunatsiridza kurara usiku.
4. Shandisa Lavender Essential Mafuta
Iwe unogona kunge wakanzwa kuti lavender inokurudzira manzwiro ekudzikama anotsigira kurara, uye Dr. Rosenberg anotsigira kuwanikwa uku, "Mafuta eLavender akanyatsodzidza mune imwe ICU uye mumisha yevakwegura uye anoratidza kuti anoshanda mukuwedzera kurara." Zvose zvinotora madonhwe mashoma emafuta anokosha kuti aite mutsauko. Iwe unogona kuishandura iyo mazamu ako kana temberi, kana kushandisa shanduko kuitira kuti yako yose yekamuri inhuve semaruva.
5. Funga Zvimwe Zvokudya Nekuchenjerera
Kune, hongu, yakawanda yezvinyorwa pamusika unoti unotsigira kurara, asi Rosenberg anofarira kuishandisa nekuchenjerera. "Ivai vakangwarira nezvimwe zvinowedzera, zvidzidzo zvishomanana zvakanaka zvakaitwa.Asi zvisinei, kuongorora kwechangobva kuUnited States kwakaratidza kuwedzera kwevete muvana vakapiwa omega-3 hove yemafuta. Uyezve, melatonin yakawanikwa ichibatsira kubatsira kurara muvatana vakwegura uye varwere pamishonga inonzi beta-blocker, iyo inowanzovhara maitiro ekugadzirwa kwehomoni, "anodaro.
Kana iwe ukasarudza kutendeukira kune zvigadzirwa zvekuwedzera kuti uwedzere kurara kwako, tsvakurudza navo zvakakwana uye iva nechokwadi chokuti pane zvidzidzo zvechitatu zvakaitwa kuitira kutsigira zvido zvekuwedzera.
> Sources:
> Mah CD, Mah KE, Kezirian EJ, Dement WC. "Migumisiro Yokurara Kuwedzerwa paImutambo Wekugadzirira Kwevadzidzi VeBhikata BemaBhikata." Kurara. https://doi.org/10.5665/SLEEP.1132. July 2011.