9 Matipi Ekurwisa Kusarara

Ndisati ndaona aya 9 Matipi Ekurwisa Kushaya hope, ndinokukoka iwe kuti utarise vhidhiyo iyi yakanzi "Kurara zvakanaka uye kumuka kuti udye nyika."

Muvhidhiyo ino vanotipa ruzivo nemakiyi esainzi kuti tikwanise kuvandudza hunhu hwedu hwekurara uye tigone kubatsirwa nekurara zvakadzikama:

[mashshare]

"El kusuruvara  haasiye chipangamazano akanaka. Chinhu chega chinokutendera kuti uone zvakajeka mhedzisiro yekushaikwa kwekurara, uye iko kujekesa kunokanganisa pfungwa nemanzwiro.”Carlos Monsivais

Kushaya hope idambudziko rekurara rinozivikanwa nekunetseka kutanga uye kuchengetedza kurara kweusina husiku hutatu pavhiki. inosiyana mukureba kwayo uye inoitika kanganiMunguva pfupi inonzi inorwara kushaya hope zvakanyanya uye painogara kwenguva yakareba inonzi kusarara kusingagumi, kunova ndiko kana munhu achishaya hope husiku hutatu pavhiki kwemwedzi kana kudarika.

Zvimwe zvezviratidzo izvi: kunetseka kurara, kumuka kazhinji pakati pehusiku uye kunetsekana nekurara, kumuka mangwanani-ngwanani, kunzwa kuneta kana uchimuka, nezvimwe.

Kune mhando mbiri dzekushaya hope: yekutanga kushaya hope uye yechipiri kushaya hope.

Kunyanya kusuruvara: zvinoreva kuti munhu arikunetseka nehope izvo zvisina kubatana zvakananga nechero imwe hutano mamiriro kana dambudziko.

Kusuruvara kwechipiri: zvinoreva kuti munhu ari kunetseka kurara nekuda kwechimwe chinhu, senge hutano mamiriro, kurwadziwa, mushonga wavari kutora, kana chinhu chavari kushandisa.

Zvinokonzera kushaya hope

Zvinokonzera kushaya hope zvinogona kusanganisira: kunetseka kwehupenyu, kurwara, kushushikana mupfungwa kana mumuviri, zvinhu zvakatipoteredza senge ruzha, mwenje kana tembiricha yakanyanyisa, mimwe mishonga, kupindirana neyakajairika nguva yekurara, kushushikana uye / kana kushushikana.

Mamwe matipi ekudzivirira kushaya hope ndeaya:

1. Chengetedza maawa enguva dzose:  Enda kunorara uye unomuka panenge nguva imwechete mazuva ese, izvi zvichagadzirisa muviri kurara zvirinani.

Gadzira nzvimbo yekurara inozorodza: Imba yacho inofanirwa kuchengetwa kuzorora nekurara, kwete zveimwe zviitiko, tinofanira kuichengeta zvakanyanya sezvinobvira yakanyarara uye nerima zvinogoneka uye pane tembiricha yenguva dzose. Tinofanira zvakare kuona kuti mubhedha wakagadzikana, kuti metiresi haina kunyorovera kana kuomarara.

3. Gara uchizviratidza kuzuva masikati: Izvi zvinobatsira kukurudzira kusunungurwa kwe melatonin, inova iyo hormone inobatsira kudzora mutenderedzwa we circadian.

4.Avoid kudya yakawanda mvura kana chikafu usati warara, sezvo izvi zvinoita kuti zviome kurara.

5. Idya zvimwe zvekudya zvakapfuma muma antioxidants (senge miriwo yakasvibira yemashizha) uye michero (yakadai semablueberries, matamba uye macheri. Chikafu chakazara muma carbohydrate uye chakaderera mumapuroteni uye mafuta anogona kuwedzera kugadzirwa kwe serotonin uye melatonin, makemikari ehuropi ayo anofambidzana nehope. Kudya kupihwa makabhohaidhiretsi usati warara kunogona kubatsira (granola, zviyo zvisina shuga, kana makuki nemukaka).

6. Rovedza muviri nguva dzose: Kugara, zvine mwero kurovedza muviri (maminitsi makumi matatu pazuva mazuva mashanu pavhiki) zvinogona kubatsira kudzikamisa kumwe kunetseka kwakavakwa mukati mezuva, zvinokurudzirwa kuti uzviite usati wadya uye haifanire kuitwa padhuze nenguva yekurara (kanenge maawa matatu zvisati zvaitika), nekuti neimwe nzira, zvinopesana zvinogona kuitika.

7.Kudya Tea yeValerian (Valeriana sp.Yakatemwa dhizaini, 200-400 mg panguva yekurara, ye Kurara.

8. Dzivisa kutarisa nguva: Izvi zvinokurudzira kuzvidya mwoyo uye kukoshesa nguva.

9. Edza kuzorora usati warara: kune izvi iwe unogona kuteerera kumumhanzi, kuverenga, kudzidzira maitiro e kufunga kana kufungisisa.

Kurapa kwekushaya hope

Kushaya hope kwakasimba kunogona kusada kurapwaKune izvi, zvakakosha kuti utarise panzira dzekudzivirira, nekuti kazhinji dzinogona kudzivirirwa kana kurapwa nekudzidzira tsika dzakanaka dzekurara.

Nekurapwa kwekusarara kusingaperi unofanira kutanga waona kana paine chero honzeri yezvirwere kana matambudziko ehutano ari kukonzeresa kushaya hope uye kana zvakadaro, chirwere ichocho chinofanirwa kurapwa.

Kurara hutsanana hunoshandiswawo zvakanyanya kune vanhu vane chirwere chisingaperi chekushaya hope, Izvi zvinosanganisira shanduko yemararamiro uye nzira dzekudzivirira dzinosanganisira tsika dzakanaka dzekurara.

Chiedza chakajeka kurapwa, kutarisisa-kunetseka kwekudzikisira kunobatsira kwazvo, uyezve acupuncture uye acupressure vane tsika refu yekurapa kushaya hope zvakanakaMavhitamini anoshandiswa zvakare pamwe chete nemushonga wehomeopathic uye mishonga yemakwenzi, kunyanya kune vanhu vakuru.

Mishonga

Kana shanduko mune yekurara hutsanana isingabatsire, Mishonga yemishonga (kusanganisira benzodiazepines) inogona kunge yakakodzera. Benzodiazepines inosanganisira temazepam (Restoril), flurazepam (Dalmane), estazolam (ProSom), uye triazolam (Halcion). Iwe unofanirwa kuve wakangwarira uye kutora mishonga iyi nekutariswa kwehunyanzvi, sezvo benzodiazepines pZvinogona kukonzera kutsamira kwepfungwa uye nemuviri.

Ramelteon (Rozerem) ndeyekirasi nyowani yemishonga inonzi melatonin agonists., Inosimudzira kutanga kwehope, kuwedzera huwandu hwehomoni yechisikirwo melatonin, iyo inobatsira kugadzirisa iyo circadian mutinhimira uye kurara-kumuka kutenderera.

Kufungisisa maitiro ekurapa kunogona zvakare kubatsira, senzira dzekuzvibata dzinobatsira chinja maitiro anogona kuita kuti kusarara kuve kwakanyanya dzidza maitiro matsva kusimudzira kurara. Iyi kurapa inoitirwa kudzorera hutano hwakanaka hwekurara, kubatsira munhu kubata nedambudziko ravo rekurara.

Maitiro ekuziva-maitiro, anonzi "zvinokatyamadza chinangwa," zvinobatsira kumisazve maratidziro nema ita zvinopesana nehunhu hunokonzera kushushikana, nguva refu usati warara, semuenzaniso, munhu ane kushaya hope kubva kunetsekana nezve kutadza kurara, anofanira kugadzirira kuramba akamuka, ndokuti, ita zvinopesana nezvinotsvaga kuzadzikiswa.

Imwe nzira yekuziva-yemaitiro, inonzi "rega kufunga," inobatsira kudzikisira kushushikana kunoenderana nekuenda kunorara, uye zvakare kudzikisira mukana wekufungisisa pamusoro pekurara pane dzimwe nguva.

Source:

http://www.webmd.com/sleep-disorders/guide/insomnia-symptoms-and-causes

http://www.nhs.uk/Livewell/insomnia/Pages/insomniatips.aspx

http://umm.edu/health/medical/altmed/condition/insomnia