Zvakavanzika zvehope huru uye matanho ayo

Kurara zvakadzika ndechimwe chezvinhu zvakakosha zverunako uye zvakavanzika zvehupenyu hune hutano.Nyika inopemberera musi wa17 Kurume gore rega rega.

World Sleep Day chiitiko chepagore chinorongwa neWorld Sleep Day Committee

Yakabatana neWorld Sleep Association kubvira 2008, nechinangwa chekusimudzira ruzivo rwekukosha kwekurara uye nzira dzekudzivirira kushaya hope uye matambudziko ekurara.

kutambura nevanhu vakawanda pasi rose. Kurara kunopfuura nematanho akawanda, uye nhanho imwe neimwe inoda maminetsi akati wandei kuti isvike.

Saka paWorld Sleep Day Phase Kurara uye matipi akakosha ekuwana kurara kwakanaka kune hutano

Zviri nani mupfungwa uye mumuviri.

Kutenderera kwekurara kunotanga nedanho rekutanga muviri wako paunotanga kuzorora, uye vanhu vanowanzoona kufamba kwemaziso zvishoma nezvishoma

Kana kuti manyawi akaerekana, tsinga dzetsandanyama, kana kunzwa kudonha panguva iyi, zvichiita kuti vamuke zviri nyore.

Munguva iyi, maziso ako achamira kunonoka, kurova kwemwoyo wako kunononoka, uye tembiricha yemuviri wako inotanga kuderera.

Tsandanyama dzako dzinotangawo kukochekerana uye kudzikama sezvaunonyura muhope.

Danho rechitatu ndipo panoitika hope dzakadzama, uye panguva iyi masaisai ehuropi hwako anononoka uye kuchinja

Ku delta mafungu, izvo zvinoita kuti zviome kukumutsa, uye nhanho iyi yakakosha nekuti idanho rekudzoreredza remuviri.

Panguva ino muviri wako unogadzirisa nokukurazve matishu, unosimbisa immune system, uye unovaka mapfupa netsandanyama.

Nhanho yekupedzisira yekurara ndeyekurara kweREM, inova nhanho yakadzika yekurara, panguva iyo pfungwa dzako dzinoshanda zvakanyanya nekukubatsira.

Mukugadzira ndangariro uye kuona zviroto zvakafanana nezvokwadi, uye panguva ino kufema kwako, kurova kwemwoyo uye kufamba kwemaziso kunowedzera, uye BP yako inokwira.

Kurara zvakadzika izwi rinoshandiswa kutsanangura nhanho yechitatu neyechina yekurara

Kurova kwemwoyo wako uye kufema ndiko kwakadzikira kwazvo, masaisai europi anonoka, uye maziso ako nemhasuru zvinozorora.

Iwe unopinda muchikamu che "kudzorera" chekurara nekuti muviri wako uri kushanda kugadzirisa matishu uye kusimbisa immune system yako. Kurara kweREM kunoitika padanho rehope huru apo uropi hunogadzira ruzivo uye huchichengeta mundangariro dzenguva refu dzemunhu.

Inobatsirawo kukurudzira kunzwa-kunaka makemikari seserotonin. Uye kana ukasabatwa nehope huru, ungangomuka uchinzwa dzungu uye wakaora mwoyo.

Unogonawo kuwedzera uremu uye kunetseka kuisa pfungwa dzako. Kurara kwakadzama hakukoshi kumuviri nepfungwa chete, asiwo kuhupenyu hwako hwese. Patinenge tichikura, nhamba yemaawa ekurara zvakanyanya yatinowana husiku hwega hwega inodzikira, nekuti miviri yedu inokura zvakakwana uye hatidi maawa ekurara akafanana anodiwa nevana kuti vakure.

Pane mamwe matipi anokubatsira kuti uwane hope dzakadzama husiku hwese, kunyanya anotevera:

Vanhu vanoita maekisesaizi mukati mezuva vanowanzokurumidza kubatwa nehope kupfuura avo vasingaite maekisesaizi zvachose.

Vatsvakurudzi vakawanawo kuti avo vanorovedza muviri kwemaminitsi 150 pavhiki vane mukana wakapetwa kaviri wokubatwa nechirwere cheshuga

Rara zvakanaka. Asi iva nechokwadi chekudzivirira maekisesaizi akasimba usati warara, sezvo achigona kusimudza kurova kwemoyo wako, zvichikonzera kukanganisa kurara.

Kwete chete kudya kwakanaka kunokubatsira kuti uremerwe uremu, asi kunokanganisawo kunaka kwekurara kwaunowana.

Zvidzidzo zvakaratidza kuti kudya huwandu hwefiber kunogona kutungamira mukushandisa nguva yakawanda mukurara kwakadzika nhanho, saka ita shuwa panguva yemasikati kuti uwedzere fiber pakudya kwako kwezuva nezuva.

Caffeine chinhu chinokuchidzira chinogona kuita kuti zvikuomere kurara wokotsira.Kumwe kuongorora kwakaratidza kuti kunwa caffeine maawa manomwe usati warara kunoderedza kuwanda kwekurara neawa imwe chete manheru ega ega.

Naizvozvo, zviri nani kungonwa mvura, tii, uye zvimwe zvinwiwa zvine decaffeinated, uye zvimwe zvinwiwa zvakaita semukaka unodziya uye chamomile zvinogona kubatsira kukurudzira kurara.

Kushungurudzika kwezuva rebasa rakabatikana kana masikati anonetsa nevana zvinogona kuita kuti zviome kunyaradza pfungwa dzako uye kubata hope, asi kugadzira muitiro wega wega wekurara kunogona kubatsira muviri wako kuzorora uye kurega kushushikana kwakatangira.

Nguva yekurara inofanira kuva kubva pamaminetsi makumi matatu kusvika kumakumi matanhatu.

Kiyi yekurara zvine mutsindo ndeyekuita kuti maitiro ako aenderane husiku hwega hwega, sezvo izvi zvichibatsira uropi hwako kubatanidza maitiro nekurara uye kukugadzirira zuva rinotevera nesimba uye nekusimba.

Inzwi rinoita basa rakakosha mukugona kwako kurara uye kuramba wakarara, saka kana iwe uchigara mumoyo weguta

Kana kuti une vavakidzani vane ruzha, shandisa ruzha ruchena kudzivirira chero ruzha rungakudzivirira kuti urege kukotsira kana kuramba wakarara.

Uye avo vanoda kuwedzera maawa ekurara kwakadzika vanogona kubatsirwa nekuteerera ruzha rwepingi, iyo inomiririra manzwi anonyaradza ezvisikwa zvakadai semvura inopfuurira kana kuputsika kwemafungu pamhenderekedzo yegungwa.

Kana uchinetseka kurara uye uchipedza nguva yakawanda uri pamubhedha wakamuka manheru ega ega, mutemo wekota-awa unogona kukubatsira kuti uwane kurara.

Edza kumuka pamubhedha, kuenda kune imwe kamuri, uye kuita muitiro wekutandara kana kuita chiitwa chakareruka sekuverenga kusvikira wava kunzwa hope zvakare.