Muitiro wakafanana wokuzorora zuva nezuva unogona kukubatsira kurara nekukurumidza uye hutano.
Edza chipi nechipi chezvinotevera mazano ezvekuita tisati tarara kukwanisa kukotsira, kana kuti dzose.
Tora kugeza inopisa usati warara
Zvinoenderana ne kudzidza ya1997 yakagadzirwa ne New York Hospital-Cornell Medical Center, tembiricha yako inodonha usiku, kutanga maawa maviri usati warara uye kudzika kunze na4 a.m. kana 5 a.m.. Paunenge uchinyura mubhavhu, tembiricha yako inokwira, uye chokwadi chekuti tembiricha inodonha mushure mezvo inoita kuti tizorore.
Maawa maviri usati warara, nyura mubhabhu kwemaminetsi makumi maviri kusvika makumi matatu, anorumbidza Joyce Walsleben, PhD, mumwe purofesa paNew York University School of Medicine. nguva yokurara ingangokuita kuti unyatsokotsira,” anotsanangura kudaro. Mvura yekugeza hainyanyi kushanda asi inogonawo kushanda.
Isa dimmer switch
Husiku, muviri wako unobudisa kemikari inonzi melatonin, iyo inoita kuti urare, asi bedzi kana ikagamuchira zviratidzo zvakarurama kubva kwaunogara. The melatonin ihomoni yerima, haizoyerere nemwenje wakabatidzwa. Muviri wedu wakagadzirirwa kuitira kuti pa21: == kana pa22: 00 tinotanga kuderedza kuwanda kwechiedza. Kugara mukamuri rine chiedza chishoma tisati tagadzirira kunorara kunogona kugadzirira pfungwa dzedu tisingazivi kuti dzipe muviri murayiro wokuti yava nguva yokurara.
Gadzirira mbatya dzauchapfeka zuva rinotevera
Iwe unogona kubatsira muviri wako kuziva kuti nguva yekurara yave pedyo nekugadzirisa zvirongwa uye kuzvidzokorora manheru ega ega. Tinokurudzira kuti vanhu vanogadzira maitiro ehusiku nguva dzose usati warara, kubatsira uropi hwako kuti huchinje kuhope mode. Icho chinhu chatinogara tichidzokorora uye chinosimbiswa naGary Zammit, PhD, mutungamiriri weInstitute of Sleep Disorders muNew York City. "Kugadzirira zvipfeko zvako zvezuva rinotevera, kukwesha bvudzi rako kana kukwesha mazino ako - maitiro aya anogona kubatsira zvakanyanya kurara."
Kare zvaifungwa kuti kunwa girazi remukaka zvakabatsira kurara. Izvi hazvina kudaro nekuda kwemukaka pachawo, asi nekuti chaive chiito chaidzokororwa manheru ega ega nguva isati yasvika, mutumbi wakagamuchira seshoko rekurara.
Dzivisa zvinokurudzira usati warara
Kusvetuka kapu yako yenguva dzose yekofi, kunyangwe panguva yekudya, kunofanira kukubatsira kurara nekukurumidza, sezvo caffeine ichikurudzira. Vanhu haufanirwe kunwa caffeine mushure memasikati, kunyanya kana iwe usina kurara zvakanaka, nokuti inogona kuramba iri muhurongwa kwenguva yakareba.
Nyangwe vanwi ve kofi ine decaffeinated Chenjera: Chidzidzo che2007 Consumer Reports chakawana kuti "decaf" kofi inotengeswa mumaketani akasiyana eresitorendi akasiyana-siyana, aine 32 milligrams yecaffeine pamukombe.
Nicotine zvakare inokurudzira; kusvuta kuti uzorore usati warara kunogona kuita zvinopesana, kukurumidza Mamhanyiro emoyo uye kuchengeta uropi hwakamuka, anodaro Walsleben.
Dzima zvese zvemagetsi
Ungakuwana kuchizorodza kubata tsamba neshamwari dzako musati mavata, asi muitiro wacho unogona kuwedzera chitsama chenguva yaunopedza uri pedyo. Masikirini akavhenekerwa anokurudziraanodaro Walsleben (izvo zvinosanganisira maTV, zvakare), saka ivo vanonyanya kudzivirirwa.
Usati warara, tanga kuderedza pfungwa dzako kuita chimwe chinhu chinozorodza, sekuverenga uri pachigaro chakasununguka, pane imwe nzvimbo kunze kwemubhedha. Rega kuona TV uye kutarisa email.
Pfeka masokisi kurara
Kana iyo tsoka dzinotonhora chengeta iwe wakamuka, kunyanya munguva yechando, dzidzise nepeya yemasokisi akapfava. Iyo yakawedzera pasi pemapepa inogona kubatsira kuvandudza kutenderera kusvika kumagumo, izvo zvinowanzotibatsira kurara nekukurumidza.
Deredza kudya kwemanheru uye zvinwiwa
Chikafu chakakura kana svutugadzike svutugadzike padhuze nekurara zvinogona kukonzera digestive system yako inoshanda nguva yakawandisa apo muviri wako wose unoramba wakamuka. Doro panguva yekudya kwemanheru, kunyangwe chiri chinwiwa chimwe chete, chinogona kukuita kuti urare, asi chinozokanganisa maitiro ako ekurara gare gare uye chinokutadzisa kupinda mukadzika, kuzorora kweREM kurara unoda kuti unzwe kuzorodzwa.
Si unonwa zvinwiwa zvakawanda zvisati zvaitika rara pasi, zvinokwanisika kuti unorara wakasvinura nekuti une weti. Vazhinji vezera rapakati nepakati nevakuru vakuru vanofanira kumuka usiku nokuda kwechikonzero ichi, anodaro William C. Dement, MD, purofesa wepfungwa paStanford University uye munyori we Chivimbiso cheKurara - asi kudzora zvinwiwa usati warara kunogona kubatsira.
(Zano: kana iwe uchisimuka kazhinji, isa a girobhu dzvuku dim muimba yekugezera; iyo isinganyanyi kukurudzira kupfuura chiedza chakachena uye haizovhiringidzi kuyerera kwe melatonin muuropi).