Zvemukati
- 1. Imwe nzvimbo yekufamba
- 2. Goldilocks inoburitsa
- 3. Kuchema hakuzokunetsi futi
- 4. Hupenyu hwako hwepabonde hunogona kuve nani
- 5. Chronotype dzakasiyana: Dambudziko rakagadziriswa
- 6. Kurara kunotonhorera kurara zvirinani
- Izwi rekupedzisira
Vakaroorana vakawanda vanorara mumibhedha yakasiyana here?
Kurara kurambana inzira nyowani uye yakajairika kupfuura iwe zvaunofunga.
Izwi rekuti 'kurambana' rinogona kutyisa iwe, kunyanya kana uchinakidzwa nehusiku hwako panguva ino. Kurara mumibhedha yakasiyana kungave kwakaipa here kumuchato? Tichawana!
Ndezvipi muzana zvevakaroora vanorara mumibhedha yakasiyana?
Zvidzidzo zvinoona kuti vangangoita makumi mana muzana evakaroorana vanorara vakaparadzana.
Uye zvidzidzo zvakafanana zvinoti mibhedha yakaparadzaniswa inongogonesa hukama.
Sei? Sei vanhu vakaroorana vachifanira kurara mumibhedha yakasiyana?
Ngationei. Heano mabhenefiti ekurara zvakasiyana kubva kune mumwe wako.
1. Imwe nzvimbo yekufamba
Saka, ngatitangei nenyaya yekuti isu tese takasiyana. Vamwe vakaroorana vanoda spooning uye cuddling panguva yekurara, uye vanogona kutonzwa kugadzikana pane yakajairwa Queen mubhedha.
Nekudaro, kana iwe newawakaroorana naye muchida kutambanudza zvakawanda, saka kunyangwe saizi yematrasi yakakura ingangonzwa kusagadzikana kwauri.
Zvionere wega:
Hupamhi hwemubhedha wakakura saMambo ndeye 76 inches. Kana iwe ukakamura iyi nhamba kuita maviri, iwe unowana masendimita makumi matatu nemasere, rinova ndiro rakakura sei mubhedha wepaTwin! Twin inogona kunge iri sarudzo mumakamuri evaeni kana mataera, asi inogona kusashanda senzvimbo yekurara yenguva dzose kune mukuru wepakati.
Kunyangwe kana Twin ichiratidzika kunge yakakura zvakakwana kwauri, funga kuti mumwe wako haarambe akamira padivi pavo pamubhedha usiku hwese. Ivo vanogona vasingazivi vachitora chikamu chako, vachikusiira iwe nzvimbo shoma yekutsvaga nzvimbo yakanaka.
Nezvo izvo zvataurwa, kuwana mubhedha wakasiyana kunokutendera iwe kurara mune chero chaunomira iwe chaunoda, pasina kunetseka nezve netsaona kusundira mumwe wako kana kuvadzinga pamubhedha.
“Tsika yemazuva ano yekurara pamwe haisi yekare iyi: yakatanga chete mushure meRevolution Industrial, nekuda kwekuwedzera kwechimbichimbi kwevanhu mumaguta makuru. Uye zvisati zvaitika, kurara zvakasiyana zvainge zvakajairika. ”
2. Goldilocks inoburitsa
Chikonzero chinotevera icho chingaite kuti iwe ude kufunga nezve kutenga mabhedha akapatsanuka mutsauko mune metiresi zvaunofarira. Semuenzaniso, iwe unoda zvakanyanya kutsigira, uye mumwe wako mudhara wemubhedha wakasimba.
Muchokwadi, vamwe vagadziri vematiresi vanokutendera kuti ugadzirise nyaya iyi:
- nekutenga mamatiresi akapatsanurwa anosanganisira maviri akapatsanurwa, hafu dzinogadziriswa;
- nekutenga metiresi ine mativi maviri, uko hafu imwe neimwe ine kusimba kwayo uye nekunzwa kwakazara.
Imwe yeaya mhinduro inogona kukubatsira iwe kubvisa mutsauko mune zvaunofarira; asi kana mumwe wako akarara asingazorore uye iwe uri munhu anonzwisisa, mikana inokurumidza kana kuti gare gare unozounganidza chikwereti chehope.
Kurara nguva refu kwekurara kunogona kupa kutyisidzira kwakawanda kuhutano hwako, sekufutisa, kuwedzerwa kwehosha yepamusoro, uye kunyangwe kuwedzera njodzi dzekurwadziwa nemoyo.
3. Kuchema hakuzokunetsi futi
Sekureva kweAmerican Sleep Apnea Association, mamirioni makumi mapfumbamwe eAmerica anotambura nekuridza ngonono, nehafu yenhamba iyi iine kutadza kufema kwekurara.
Ose ezvinhu aya anoda kurapwa. Asi chokwadi ndechekuti, kana iwe kana mumwe wako achirovera zvinokuvadza kune vese.
Ruzha rwakayerwa rwekukwezva kazhinji runowira mukati meyakaenzana pakati pe60 ne90 dB, iyo yakaenzana nekutaura kwese kana kurira kwecheni yakateerana.
Uye hapana munhu anoda kurara padyo neketani yekushanda.
Nekudaro, kurara wakaparadzana kunogona kuve kwakanakira kana iwe kana mumwe wako ari munhu anoridza ruzha. Asi cherekedza kuti inofanirwa kunge iri mhinduro yenguva pfupi yakasanganiswa nekurapwa kweichi chiitiko.
“Ongororo yeNational Sleep Foundation yakaratidza kutivanenge 26% yevakabvunzwa vanorasikirwa nekumwe kurara nekuda kwedambudziko rekurara revamwe vavo. Kana mumwe wako ari kuridza ngonono, unogona kurasikirwa nemaminitsi makumi mana nemana ekurara usiku humwe. ”
4. Hupenyu hwako hwepabonde hunogona kuve nani
Kupatsanura kurara kunotyisidzira vazhinji vechidiki vakaroorana vanofunga kuti zvinokanganisa hukama hwavo hwepedyo.
Asi zvinhu zvinonakidza apa:
- Kana iwe uchirara-uchirasikirwa, chekupedzisira chaunoda kuita kuita bonde. Kurara kwekushomeka kunoderedza libido mune vese varume nevakadzi uye inogona kunge iri chikonzero nei vakaroorana vangarasikirwe kufarira kune mumwe nemumwe nekufamba kwenguva.
- Zororo rakakodzera, kune rumwe rutivi, rinokupa iwe simba rakawanda rekubatidza kubatana kwerudo.
- Chekupedzisira asi chisiri chidiki, iwe unogona kutove nekuwedzera kugadzira mukufunga kwako kwerudo. Kurara kwakaparadzana kunogona kubvisa kunzwa kwekugumbuka - kunowanikwa nevakawanda vakaroora mukati memakore ekurara pamubhedha mumwe - uye kunogona kuve mushonga wemashiripiti unozorodza hupenyu hwako hwepabonde.
Mushure mezvose, madzimambo uye vahosi vakaita izvi kwemazera, saka nei usingafanire iwe?
5. Chronotype dzakasiyana: Dambudziko rakagadziriswa
Kuroora kunochinja zvinhu zvakawanda muhupenyu hwako hwezuva nezuva, asi kwete yako circadian mutinhimira.
Pane maviri makuru echronotypes:
- shiri dzekutanga, kana marwa - vanhu vanowanzo muka mangwanani (kazhinji pakubuda kwezuva) uye vanoenda kunorara munguva dzekutanga (pamberi pa10-11 pm);
- husiku husiku - ava vanhu vanowanzoenda kunorara pa0 - 1 am uye vanowanzo kumuka nguva dzaenda.
Kazhinji, vakadzi vanowanzo kuve lark kupfuura varume; zvisinei, vaongorori vanofunga kuti munhu wese anogona kuve lark mumwedzi, kupihwa mamiriro akakodzera.
Zvisinei, kana nzira dzako dzekurara dzikasangana, izvi zvinogona kukanganisa zuva renyu mese. Kunyangwe iwe ukaedza kunyarara uye kwete kumutsa mudiwa wako.
Mune ino kesi, kurara mumibhedha yakaparadzana - kana kunyange makamuri - inogona kunge iri mhinduro kwayo padambudziko rekurara riri kuuya.
6. Kurara kunotonhorera kurara zvirinani
Chimwezve chinhu chekuita kuti iwe ufunge kurara wakasarudzika tembiricha yemumwe wako. Kunyangwe izvi zvichikwanisa kuuya zvinobatsira munguva dzinotonhora dzemwaka, haungatombove nemufaro pamusoro pekumbundira pahusiku hunopisa hwezhizha.
Kupisa kwakapisa kunowanzoitika kune vakadzi, sekumwe kutsvagurudzwa kunotaura kuti yavo yepakati tembiricha yemuviri yakakwira zvishoma.
Saka, chii chaizvo chiri dambudziko pano?
Zvakanaka, kurara kunopisa kunogona kutungamira mukukanganisa kurara nekuti tembiricha yemuviri wedu inowanzodonha panguva yehusiku kubvumidza kugadzirwa kwemelatonin. Kana zvikasaitika, unogona kusangana nekurara kwenguva refu uye kunyange kushaya hope.
Nekudaro, kana mumwe wako ari munhu anorara anopisa uye anombundira mukuru, saka zvinogona kunge zvichinetsa imi mose. Ndipo panorara zvakasiyana zvinopinda.
Izwi rekupedzisira
Nezvese izvo zvataurwa, zvinogona kutaridzika sekurara kwakasiyana mhinduro yepasirese.
Zvakanaka, kwete chaizvo.
Kunyangwe ichigona kupurinda mamwe mativi muhukama hwako, kugovana mubhedha inoramba iri imwe yenzira dzakanakisa dzekushamwaridzana uye kunakirwa nekambani yeumwe neumwe, kunyanya kana uine vana kana akasiyana mashedhi ekushanda.
Pakazara, zvese ndezve izvo zvinoita kuti unzwe uchifara uye wakasununguka. Kana iwe newaunoda musina nyaya nekurara pamubhedha mumwe, hazvidi kuti ubvise izvi kunze kwehupenyu hwako hwezuva nezuva.