Kurara uye kubereka . Wati wakambofunga here kuti vanobatana sei kune mumwe?
Kurara kunotora basa rinokosha muupenyu hwedu hwose, hunochinja hupenyu hwehupenyu, hutano hwehutano, uye, zvichikosha, kubereka. Kuwana hope dzakanaka usiku kunobatsira kutsvaga nekudzorera uropi hwako uye zvirongwa zvegungu uye kuronga mahomoni anokosha mumuviri wako - kusanganisira mahomoni ane chokuita nekuberekwa.
Kusava nehope Kunogona Kuita MaHormoni Anoberekwa
Zvinosuruvarisa, maererano neCenters for Disease Control nekudzivirira, vanopfuura chikamu chimwe chete muzvitatu zveAmerica havakwanisi kurara zvakaringana. Kana iwe uri mumwe wavo, uye iwe unonetsekawo nezvekubereka kwako, heino mashoko angakushamisa iwe:
- Mune varume nevakadzi, chikamu chakafanana cheuropi chinodzora mahomone ekurara (zvakadai se melatonin uye cortisol) chinokonzera kusunungurwa kwemasimoni ezuva nezuva.
- Mahomoni anokonzera kuvhara muviri mukati mevakadzi uye chirongwa chekutsvaga kwemumumuna mumarume chinogona kusungirwa mumararamiro ekurara. Somuenzaniso, kana iwe uri mukadzi, nguva refu kusagona kwehope kunogona kukanganisa zvakananga kusunungurwa kwemakironi, kana HH - hormone inokonzera kuora kwechivi sechikamu chekutungamirira kushamba kwako. Izvozvo zvinokonzerwa nekuenda kumwedzi zvingareva kuti zvinotora nguva refu kuti iwe uve nepamuviri.
Izvi zvinogona here kutarisana kwemasikati pakati pehope dzako nekuberekwa zvinoreva kuti kunewo kuwirirana pakati pekushaiwa kwehope uye, zvichida, kusina kubereka sezvaunogona kana unoda kuva?
Vatsvakurudzi vasati vawana uchapupu hwokuti iyi ndiyo nyaya, asi vari kushanda pairi.
Ndezvipi Zvimwe Zvinobatanidza Kurara uye Kubereka?
Nguva yakareba kusakosha kwehope kunogona kuvhiringidza zvinopfuura hutachiona hwehutoni. Tsvakurudzo inoratidza kuti inogonawo kuchinja kubereka kwako munzira dzisiri nzira, kusanganisira:
Kuita kuti iwe uwedzere uye unogumbura. Nokufamba kwenguva, izvi zvinogona kuvhiringidza ukama hwako nemumwe wako kana kuti wepabonde uye kutungamirira kumikana shoma yekuita pamuviri.
Kuwedzera mungozi yezvirwere nemamiriro ezvinhu zvinogona kukanganisa kubereka kwako. Izvi zvinosanganisira chirwere cheshuga, mwoyo (mwoyo nemidziyo yeropa) zvirwere uye kuneta.
Iwe unogona kunge uchiziva nezvimwe nzira dzokuti uwane hukama hwakanaka uye huri nani. Kana zvakadaro, edzai! Uye yeuka, kana matambudziko ako ekurara uye kubereka achienderera mberi, ingava nguva yekutaura nachiremba wako kuti uone kana chirwere chepachirwere chinogona kunge chiri chinhu.
Nokuti kurara uye masikati zvakakosha kune maawa edu ehupenyu, zvakakosha kuwana zvakaringana zvezvose. Heano mamwe mazano.
- Kudza zvido zvako zvehope. Kunyange zvazvo huwandu hwakakwana hwekurara huri maawa masere paavhareji, zvinodiwa zvinosiyana kubva kumunhu kusvika kune mumwe munhu uye zvimwe kubva pakwaka kusvika panguva. "Iwe unogona kunge uine huwandu hwehope iwe unoda kana iwe uine zviratidzo zvekutsumwa kana kusanyatsogadzikana mumazuva," anodaro Stahmann.
Enda kunze. Dhivha kweawa kana kupfuura pane zuva nezuva, kunyange kana uchifanira kuparadzanisa nemaminitsi gumi nemangwanani mangwanani, masikati patio, uye Frisbee anokurumidza kukandira pamwe nembwa yako masikati. Kana nguva kana zvipingamupinyi zvemamiriro ekunze zvinokumanikidza kuti ugare mumba, Dr. Kripke anorayira kushandiswa kwebhokisi rekudzivirira, chikwata chinotakura chinokubvumira kuti uve nechiedza kunyange uri mumba uye chinowanzoshandiswa mukurapa kwemazuva ano affective chirwere (SAD). Iwe unogona kutenga bhokisi rakajeka kuburikidza nedzimwe nzvimbo dzakawanda dzepaIndaneti dzinovapa ivo kutengesa.
- Usashanda maawa asinganzwisisiki kana iwe uchigona kuibatsira. "Chimwe chikonzero chinokura chehumwe chinoratidza kuti manheru manheru uye purogiramu yebasa rekushandiswa kwemasikati inobatanidza nekusaita kwemwedzi, kukanganisa kubereka, uye mungozi yekuzvitakura zvakanyanya," anodaro Phyllis Zee, MD, Ph.D., mutungamiriri weThe Sleep Disorders Center uye purofesa wevamwe ye neurology kuNorweswestern University Medical School muChicago. Zvinotarisirwa, varume nevakadzi vanofanira kusarudza kubva kune dzimwe nguva vachiedza kuve nemimba, uye vakadzi vanofanirawo kuedza kuzvidzivirira pavanenge vava nepamuviri. Kana iwe uchifanira kuita kuchinja, svinurira nezvekuzorora zvakakwana nekudzokazve mumaawa ako kure nebasa, Dr. Zee anorayira.
- Chengetedza kurara kwako uye udzike nguva nguva dzose. Edza kuenda kunorara uye kumuka panguva imwe chete zuva rimwe nerimwe, kunyange pakupera kwevhiki. Ihwo humbozha hwe "kurara mukati" hunouya pamutengo mukuru, inonyevera Dr. Kripke. Icho chinogona kukuita iwe groggier, pamwe zvakare zvakaoma kuenda kunorara musi weSvondo usiku uye kumuka musi weMuvhuro.
- Kunyange zvakadaro pfungwa dzako. Usati warara, usapedza kubhadhara zvikwereti, kuverenga mabhuku kana kutarisa mafirimu ane nhau dzinoshungurudza, uye chero zvimwe zviitiko zvinogona kuchengeta pfungwa dzako kutamba panzvimbo pokuzorora murugare runyararo. Pane kudaro, ita tsika kubva mumitambo yekudzikama usiku iwechete sekuratidzira kwemweya uye kuyanana.
- Rongedza chiedza chako. Kuvhara kushanduka kwema dimmer nekushandisa pasi-wattage bulbs manheru kunobatsira kune mumwe munhu ane dambudziko rokuwisira hope. Kune rumwe rutivi, kana iwe ukava nekushayikwa kwehope nokuti iwe unomuka zvakanyanyisa kare, chiedza chakajeka manheru chinogona kuchinja muviri wako weawa kuti ugare wakarara nguva refu, anodaro Dr. Kripke.
- Chengetedza nzvimbo yekukandira pakati pekukurudzira uye kurara. Vose caffeine uye doro vanodzwa mwoyo paunenge uchiedza kutora pamuviri, asi kana iwe uchiita nguva nenguva, shandisa kushandisa kwako kwemaawa anopfuura mashanu usati warara. "Kunyange zvazvo zvinogona kunzwa sokuti doro rinokubatsira kuti urope, zvinokonzera kukotsira kwako," anodaro circadian rhythm muongorori Elizabeth Klerman, MD, purofesa wezvechiremba wezvechiremba paBrigham uye Women's Hospital muBoston.
- Gara kure nemasikirati e melatonin. "Kunyange zvazvo iri kuedza kuzviratidza kusuruvara kana kuti jet yakakanganiswa nemakiritsi e-melatonin, haisi pfungwa yakanaka kumurume chero upi zvake kana mukadzi ari kuedza kubata pamuviri," anodaro Dr. Kripke. "Pane njodzi yekudzivirira kubereka uye kunyange gonadal atrophy kune vanhu vanotora zvinokonzera melatonin."
- Iva akatendeseka pamusoro pezvinetso zvokurara. The National Sleep Foundation inopa zviratidzo zvinyorwa uye kuzviongorora kuti zvikubatsire kuziva zvirwere zvekurara zvakadai sokushaya hope, kurara kwepabonde, uye kusagadzikana kwemakumbo. Taura paIndaneti www.sleepfoundation.org kuti uwane mamwe mashoko. Kana iwe uchifungidzira kuti une chirwere chehope, ona chiremba wako - asi iva nechokwadi kuti anoziva kuti uri kuedza kubata pamuviri kuitira kuti iwe usagamuchirwe kupesana nemishonga.
Sources:
Liu Y, Wheaton AG, Chapman DP, et al. Kuwanda kwehutano hwakanaka hwekurara pakati pevakuru - United States, 2014. Nzvimbo dzeDaase Control and Prevention (2016).
Jensen JR, Stewart EA. Mayo Clinic murayiridzi wekubereka uye kubata pamuviri. Mayo Clinic Foundation yeZvesa Zvedzidzo uye Ongororo (2015).
Metzger D. Rambai muchibereka kwenguva refu. Rodale Inc. (2004).