World Sleep Day 2021: XNUMX matipi ekurara zvakakwana

Vazhinji vedu pamwe hatina kumbonzwa nezve Swedish pfungwa lagom; Iri izwi rinoreva kukwana, uye muchokwadi rinotenderera nekuwana chiyero muhupenyu hwedu. Nekukurumidza kwehupenyu hwemazuva ano hunotimanikidza kuti tipedze nguva yakawanda pamberi pemafoni edu skrini, zvakakosha kupfuura nakare kose kuwana chiyero uye kudzokera kumararamiro akareruka. Kunyanya izvo izvo maSweden zvakaratidza kushanda uye kubudirira.

 

Kunyange zvazvo munhuwo zvake achipedza anenge makore 26 oupenyu hwake akarara, ayo akaenzana namazuva 9490 227760 kana kuti maawa 7 XNUMX, tingakanganwa idi rokuti tinopedzawo anenge makore XNUMX oupenyu hwedu tichiedza kurara timene. kungoshatirwa uye kuderera kwekubudirira pabasa; Izvi zvinogona kukanganisa hutano hwepfungwa uye hwemuviri kwenguva refu, zvichikonzera kubuda kwezvinetso zvehutano zvinosanganisira kusadzivirirwa kwakasimba, kukwira kweropa, kushanduka kwemafungiro, kuora mwoyo, uye kuderera kwekugona kwekuziva zvakare.

Mukubatana nekupembererwa kweZuva reKurara kweNyika, tinofanira kuziva kukosha kwekurara sechinhu chinokosha pakuchengetedza hutano nekuchengeteka, sezvo hutano hwekurara hunokanganisa zvakananga hupenyu hwehupenyu hwedu. Nehurombo, kupararira kweCCIDID-19 kwaita kuti zvinyanye kuoma kuwana hope dzakadzika, sezvinoratidzwa nekuwedzera kusati kwamboitika kwekutsvaga kweizwi kushaya hope paGoogle muna 2020; Apo vanhu pasi rose vakanetseka zvikuru kurara nekuda kwekufunganya, kutya remangwana, kuderedzwa kwekuita basa rekuita muviri, uye kukanganiswa kwemararamiro akajairika nekuda kwedambudziko rehutano. Vanamazvikokota vakadaidza chimiro ichi kuti coronasomia.coronasomia), zvinoreva kusarara kwakabatana nechirwere cheCovid-19.

Kunyange zvazvo zvichibvira kuti ani naani wedu awane zvinetso zvekurara mukati menguva dzakasiyana dzehupenyu hwedu; Sezvineiwo, zvisinei, matambudziko aya anogona kugadziriswa kuburikidza neshanduko yemararamiro akajairwa uye maitiro ane hutano kuti awane chiyero chakakwana.

Heano mamwe matipi ekukubatsira iwe kutora pfungwa yelagom uye kuwana yakakwana yekurara yakazorora:

Pedza nguva shoma uri pamberi pemasikirini

Vazhinji vedu tine dambudziko rekurara kunyangwe takakurumidza kurara, uye izvi zvinogona kukonzerwa netsika yakashata yakajairika yekutarisa nharembozha dzedu pasina chinangwa nguva zhinji.

Zvave zvichiratidzwa nesainzi kuti kupedza nguva yakareba pazviratidziro zvemidziyo yakasiyana-siyana usati warara kunotungamirira kukushanda kwehuropi, kuderedza kukurumidza uye nguva yekurara. Chiedza chebhuruu chinoburitswa nekombuta nenharembozha chinoratidza manyepo kuti tiri masikati, izvo zvinodzikisira mwero we melatonin mumuviri, inova hormone yekurara inogadzirwa nemuviri husiku.

Izvi hazvirevi kuti tinofanira kurega kushandisa midziyo yedu yatinoda kuti tikwanise kurara nekukurumidza, asi zvakakwana kuti tisashandise mafoni nemalaptops paawa imwe chete tisati tarara kuti uwane mhedzisiro yakanaka. Teerera kumumhanzi waunofarira, verenga bhuku, geza geza, kana kutora nguva yekufungisisa nekukurumidza kutibatsira kuzorora uye kurara zvakanyanya pane kutarisisa nharembozha yedu. Zvinogoneka zvakare kutora danho rekuwedzera uye kuchaja nhare mbozha kunze kwekamuri yekurara kuti iite zvakanyanya uye kudzivirira kuishandisa pakati pehusiku.

 

Isa nguva yakatarwa yekurara

Vanhu vakakamurwa kuva marudzi maviri, vanoda husiku uye vanomuka mangwanani. Uye pano inoratidzira basa reiyo biological wachi mumiviri yedu, iyo inogadzirisa nguva yekurara uye kumuka kutenderera wachi uye panguva dzakasiyana dzezuva. Mararamiro anowirirana ndiwo akakosha pakuchengetedza rhythm yenguva dzose.Kuenda kunorara nekumuka panguva yakatarwa kunobatsira kuseta wachi iyi uye kunoita kuti muviri urare nekukurumidza uye zvirinani. Kuti uwane chinangwa ichi, unogona kuseta wachi yekumuka uye kurara panguva imwe chete zuva rega rega, kunyangwe pakupera kwevhiki, zvisinei kuti unoda sei kurara kana kunonoka kurara. Mune mamwe mazwi, zvese zvaunofanirwa kuita kutevedzera musimboti wakapfava wakavakirwa pakuwana kurara kwakakwana pasina kuwedzera kana kuderera.

Gadzira nzvimbo yakanaka yekurara

Nzvimbo yakagadzikana uye yakadzikama inoita basa rakakosha mukukurumidzira nzira yekukotsira, uye kuwana hope dzakadzika uye dzakazorora pakati pehusiku. Nekuedza kuri nyore, unogona kuita shanduko mudzimba dzako dzekurara kuti udzishandure ive nzvimbo yekurara yakanaka, senge semuenzaniso wevaSweden vanoshuvira kuronga dzimba dzekurara uye kuita kuti zvive nyore. Makamuri ekurara anofanira kunge ari mumavara akadzikama, ane machira akachena, akapfava, uye maketeni ane ruvara rwakasvibira kuti aite kuti agadzikane sezvinobvira; Pamusoro pekunge wakasununguka pane chero chinhu chinokuyeuchidza nezvebasa kana chinomutsa basa rehuropi hwako.

Mhepo yatinofema panguva yekurara chinhu chakakosha chisingawanzo fungwa kunyangwe paine simba guru pamhando yekurara. Zvidzidzo zvinoratidza kuti mhando yemhepo inotungamira kune kunaka kwekurara. Pasinei neizvi, mhepo yemukati inogona kusvibiswa zvakapetwa kashanu pane mhepo yekunze isu tisingazvizivi, uye tunhu tudiki neguruva mudzimba dzekurara zvinogona kutiita kuti tirare husiku hwese.

ramba wakagwinya

Dambudziko reCCIDID-19 raita kuti titore mararamiro ekusagadzikana, sezvo tichiita zvakawanda zvezviitwa zvedu uye tichishandira kure kure kudzivirira njodzi yekutapukirwa, asi kushaikwa kwemabasa ekugwinya kunogona kutungamira kunjodzi dzehutano kwenguva refu uye kusarara zvakanaka.
Zvidzidzo zvakare zvinoratidza kuti maminetsi gumi chete emazuva ese ekurovedza muviri akareruka, sekufamba kana kuchovha bhasikoro, anogona kubatsira mukuvandudza kunaka kwekurara uye nguva. Kutara mazuva ekurovedza muviri ndicho chinhu chikuru chinoita kuti munhu arare zvakanaka.Kuekisesaiza usati warara kwave kuchinetsa pakati penyanzvi kwemakore akawanda nemhaka yebasa rakwo mukusimudza tembiricha yomuviri uye kukurumidza kurova kwemwoyo.

Zvisinei, nemiviri yakasiyana, vamwe vakaratidza kuti vanokwanisa kubatwa nehope nekukasika mushure mekuita maekisesaizi. Saka nguva dzemaekisesaizi dziri kwauri uye circadian rhythm yako, asi gara uchiyeuka kutevedzera mararamiro eSweden ane mwero uye ugare uchishingaira mukati mezuva.