Chii Chinonzi Delayed Sleep Phase Disorder? Zviratidzo, Zvinokonzera, & Kurapa

Delayed sleep phase disorder (DSPD), iri chirwere apo chimiro chekurara kwako nekumuka kwako chinoitika gare gare kupfuura vanhu vazhinji. Kana uchigara uchinonoka kurara kusvika 2 AM kana gare gare, uye uchinetseka kumuka mangwanani kuti uende kubasa kana kuchikoro, ungave uine chirwere ichi che circadian rhythm.

Izvi hazvisi kungova munhu anoda kurara usiku kana kuva nemaitiro asina kunaka ekurara. DSPD ine basa rekushanduka kwechokwadi kwechigadzirwa chemuviri wako mukati, zvichiita kuti zvikwanise kurara nekumuka panguva dzakajairwa, kunyangwe paunoedza zvese kuti uite zvinhu zvakanaka zvekurara.

Chii Chinonzi Delayed Sleep Phase Disorder?

Delayed sleep phase disorder inoitika kana chigadzirwa chemukati memuviri wako chisingaenderani nenguva yenyika. Circadian rhythm yako - iyo nzira yezvipenyu inodzora kana unonzwa uchidonha uye wakamuka - inoshanduka gare gare nemaawa akawanda pane maitiro akajairika.

Vanhu vane DSPD vanonzwa vakamuka zvikuru manheru neusiku. Miviri yavo haitangi kuburitsa melatonin (homoni yekurara) kusvika gare gare kupfuura zvakajairwa, kazhinji kusvika pakati peusiku kana kupfuura. Izvi zvinoita kuti kurara usati wasvika 2-6 AM zvinetseke zvikuru, pasinei nekuti unonzwa wakaneta sei.

Kana vakasiyiwa vachitevera chimiro chavo chechisikigo pasina kumanikidzwa kwenguva, vanhu vane DSPD vanogona kurara zvakanaka. Dambudziko rinoitika kana vanoda kushanda pane maitiro akajairika e9-to-5, zvichiita kuti vashome kurara nguva dzose uye zvinetso zvakakura zuva nezuva.

Ndeapi zviratidzo zveDelayed Sleep Phase Disorder?

Zviratidzo zvikuru zveDSPD zvinosanganisira kusakwanisa kurara nekumuka panguva dzakajairwa. Izvi zviratidzo zvinowanzoitika kweinenge mwedzi mitatu uye zvinokonzera matambudziko muhupenyu hwako hwezuva nezuva.

Heano zviratidzo zvakajairika zvaunogona kuona:

• Kunetsa kurara usati wasvika 2 AM, kunyangwe uchinzwa wakaneta
• Kunetsa zvikuru kumuka mangwanani, kazhinji uchida maaramazamu akawanda
• Kunzwa wakaneta uye usingakwanisi kufunga zvakanaka mangwanani nemasikati
• Kunzwa wakamuka uye une simba manheru kana usiku
• Kushomeka kwekurara nguva dzose kana uchimanikidzwa kutevera maitiro akajairika
• Kurara zvakanaka uye kunzwa wakazorodzwa kana wakabvumirwa kutevera chimiro chako chechisikigo

Unogona kuonawo zviratidzo zvimwe zvinobva pakushomeka kwekurara kwenguva refu. Izvi zvinogona kusanganisira kushanduka kwemanzwiro senge hasha kana kuora mwoyo, kunetsa kufunga pabasa kana kuchikoro, uye kuwedzera kushandisa caffeine kuti urambe wakamuka masikati.

Zvakakosha kunzwisisa kuti izvi zviratidzo hazvirevi kusashanda kana kusava nemaitiro akanaka. Muviri wako wakagadzirwa kuti ushande pane imwe nguva, zvichiita kuti nguva dzekurara dzakajairwa dzinzwe dzisingaitiki uye dzakamanikidzwa.

Chii chinokonzera Delayed Sleep Phase Disorder?

DSPD inobva pakusanganiswa kwezvinhu zvekurasika nezvinhu zvakatipoteredza zvinoita kuti circadian rhythm yako ishande. Chigadzirwa chemukati memuviri wako chinotungamirwa nechikamu chidiki muuropi rwako chinonzi suprachiasmatic nucleus, chinopindura kune chiedza nekusviba.

Zvinhu zvakati wandei zvinogona kukonzera chirwere ichi:

• Kurasika: Vamwe vanhu vanogara vane majini anoita kuti circadian rhythms yavo ive refu kupfuura maawa 24
• Kushayikwa kwekunzwa chiedza: Kushayikwa kwekunzwa chiedza mangwanani kunogona kudzivirira chigadzirwa chemuviri wako kuti chisasimudzwe zuva rega rega
• Matambudziko ekuburitsa melatonin: Muviri wako ungaburitsa melatonin gare gare manheru kupfuura zvakajairwa
• Kukura kwevechidiki: Kushanduka kwehomoni panguva yekukura kunowanzoita kuti maitiro ekurara ashanduke gare gare
• Maitiro ehupenyu: Kuonekwa kwakanyanya kwechiedza manheru, maitiro asingagari, kana kushanda usiku kunogona kukonzera chirwere ichi

Zvisingawanzoitika, DSPD inogona kukura mushure mekukuvadzwa kwakakura kwemuromo, mishonga yakati, kana zvimwe zvirwere zvinoita kuti nzvimbo dzekurara dzisashande zvakanaka. Vamwe vanhu vanozviwana zvishoma nezvishoma nekufamba kwenguva nekuda kwekurara nguva dzose gare gare izvo zvinozova zvakajairwa.

Kutsvagisa kunoratidza kuti vanhu vane DSPD vanowanzova ne circadian rhythms inogara maawa 25-26 panzvimbo yemaawa 24 akajairika. Izvi zvinoreva kuti chigadzirwa chemukati memuviri wavo chinoda nguva dzose kushanduka gare gare pasina zviratidzo zvakasimba zvekunze kuti zvisimudzwe zuva rega rega.

Rini unofanira kuona chiremba nekuda kweDelayed Sleep Phase Disorder?

Unofanira kufunga nezvekuona chiremba kana chimiro chako chekurara chiri kukanganisa basa rako, chikoro, kana hukama kwenguva inopfuura mwedzi mitatu. Kunyangwe vanhu vazhinji vane chishuwo chekurara manheru, DSPD inova nyaya yekurapa kana ikakanganisa hupenyu hwako zvakanyanya.

Tsvaga rubatsiro rwekurapa kana uine izvi zvinotevera:

• Kunonoka nguva dzose kana kusavapo kubasa kana kuchikoro nekuda kwezvinetso zvekurara
• Kuneta nguva dzose kunyangwe uine maawa ekurara akakwana pane chimiro chako chechisikigo
• Kuora mwoyo, kunetseka, kana matambudziko emanzwiro ane chekuita nekurara
• Kusawirirana muhukama kunokonzerwa nemaitiro ako ekurara
• Kushandisa zvakanyanya caffeine, doro, kana mishonga yekurara kudzora chimiro chako
• Basa rako rechikoro kana rebasa richikanganiswa nekuneta mangwanani

Usamirire kutsvaga rubatsiro kana uri kufunga nezvekuzviuraya kana kuora mwoyo kwakanyanya. Zvirwere zvekurara zvinogona kukanganisa hutano hwepfungwa zvakanyanya, uye kurapwa kwakakosha kuripo kukubatsira kunzwa zvakanaka.

Nyanzvi yekurara inogona kuona DSPD zvakakwana uye kusiyanisa nemamwe mamiriro senge insomnia, kuora mwoyo, kana mamwe circadian rhythm disorders. Kurapwa nekukurumidza kazhinji kunotungamira kumigumisiro iri nani uye kunodzivirira chirwere kubva pakukura zvakanyanya.

Ndeapi ngozi dzeDelayed Sleep Phase Disorder?

Zvinhu zvakati zvinogona kuwedzera mukana wako wekuwana DSPD, kunyangwe kuva nezvinhu zvine ngozi hazvirevi kuti uchawana chirwere ichi. Kunzwisisa izvi kunogona kukubatsira kuziva maitiro uye kutsvaga rubatsiro rwakakodzera.

Zvinhu zvine ngozi zvakajairika zvinosanganisira:

• Zera: DSPD inowanzoitika panguva yekukura kana uchiri mudiki
• Nhoroondo yemhuri: Kuva nehama dzine maitiro ekurara akafanana kana circadian rhythm disorders
• Rudzi: Varume vanoita sekunge vane mukana mukuru wekuwana DSPD
• Zvirwere zvepfungwa: ADHD, autism spectrum disorders, uye kuora mwoyo kazhinji zvinoitika pamwe chete neDSPD
• Maitiro ehupenyu: Kuona mahwindo manheru nguva dzose, kushanda usiku, kana maitiro asingagari
• Maitiro ekushandisa chiedza: Kushayikwa kwechiedza chezuva mangwanani kana chiedza chakawanda chemagetsi manheru

Mamwe mazano ane ngozi asina kujairika anosanganisira mamwe maitiro emajini anokanganisa circadian rhythm regulation, kukuvara kwemutsipa kunokuvadza nzvimbo dzeuropi dzinoongorora kurara, uye mishonga yakati inogona kukanganisa maitiro ekurara akajairika.

Vanhu vane circadian rhythms refu kana avo vanonzwa zvakanyanya chiedza manheru vanogona kuva nemukana mukuru. Uyezve, kugara munzvimbo dzisina chiedza chezuva kana kushanda usiku kunogona kukonzera DSPD kune vanhu vane njodzi.

Ndeapi matambudziko anogona kuitika kubva kuDelayed Sleep Phase Disorder?

Kana DSPD isingarapwe zvakanaka, inogona kukonzera matambudziko akawanda anokanganisa hupenyu hwako. Kushomeka kwekurara kwenguva refu kubva pakuita kuti urambe uchiita zvinhu zvakajairwa uchirwisana nechimiro chako chechisikigo kunokonzera matambudziko ehutano nehupenyu hwenyika.

Matambudziko akajairika aunogona kusangana nawo anosanganisira:

• Matambudziko ekudzidza kana ebasa: Kunonoka nguva dzose, kushanda zvisina kunaka mangwanani, uye kunetsa kufunga
• Matambudziko ehutano hwepfungwa: Kuora mwoyo, kunetseka, uye kuwedzera kushushikana kubva pakusawirirana kwemaitiro
• Kusurukirwa: Kunetsa kuchengetedza hukama nekuda kwemaawa akasiyana ekushanda
• Matambudziko ehutano hwemuviri: Sisitimu yekudzivirira yakasimba, kuwedzera uremu, uye kuwedzera njodzi yekukuvadzwa
• Kutambisa zvinhu: Kushandisa zvakanyanya caffeine, mishonga yekurara, kana doro kudzora zviratidzo
• Miganho yebasa: Kunetsa kubudirira mubasa rakajairika rezuva kana mapurogiramu ekudzidza

Matambudziko akakomba anogona kuitika nekufamba kwenguva kana chirwere chisingarapwi. Izvi zvinogona kusanganisira kuora mwoyo kwakanyanya kunoda kurapwa kweprofesa, matambudziko emetabolic senge chirwere cheshuga kana kunyanya kukora, uye matambudziko emwoyo ane chekuita nekukanganiswa kwekurara kwenguva refu.

Mashoko akanaka ndeawo ekunzwisisa izvi zvinogona kuitika matambudziko nekukurumidza uye kutsvaga kurapwa kwakakodzera kunogona kudzivirira zvimwe zvinokonzerwa nechirwere ichi kwenguva refu. Vanhu vazhinji vane DSPD vanodzidza kudzora chirwere chavo zvakanaka nerubatsiro rwakakodzera uye nzira dzekurapa.

Delayed Sleep Phase Disorder inogona kudzivirirwa sei?

Kunyangwe usingakwanisi kudzivirira DSPD zvachose kana uine majini anokonzera, unogona kutora matanho ekugara uine circadian rhythms yakasimba uye kuderedza mukana wekuwana kana kuwedzera chirwere ichi. Kudzivirira kunotarisa pakutsigira chimiro chemuviri wako chekurara nekumuka.

Heano mazano ekudzivirira anogona kubatsira:

• Chengetera chiedza chakafanana: Tora chiedza chezuva mangwanani mukati memaawa ekumuka kwako kwaungada
• Dzikisa chiedza manheru: Dzima mwenje uye usashandise zvishandiso zvemagetsi kwemaawa 2-3 usati warara
• Ramba uine maitiro ekurara akafanana: Rara nekumuka panguva imwe chete, kunyangwe pakupera kwevhiki
• Gadzira nzvimbo yekurara yakakodzera: Ita kuti kamuri yako yekurara ive inotonhorera, ine rima, uye yakanyarara
• Dzivisa zvinhu zvinokurudzira kurara usiku: Dzora caffeine, nicotine, uye kurovedza muviri kwakanyanya manheru
• Dzora kushushikana zvakanaka: Ita zvinhu zvinokuzorodza uye chengeta hutano hwepfungwa hwakanaka

Kana ukaona kuti maitiro ako ekurara ari kutanga kunonoka, ita chimwe chinhu nekukurumidza usati wasvika pakukura. Kushanduka zvishoma nezvishoma kazhinji kunobudirira kupfuura kushanduka kukuru kwemaitiro ayo muviri wako ucharamba uchiramba.

Kune vechidiki nevakuru vakuru vane njodzi yakakura, kuchengetedza hutano hwakanaka hwekugara uchirara panguva ino yakakosha kunogona kudzivirira DSPD kubva pakukura. Vabereki vanogona kutsigira izvi nekutevedzera tsika dzekurara dzakanaka uye kugadzira maitiro emhuri anokoshesa maitiro ekurara akafanana.

Delayed Sleep Phase Disorder inoongororwa sei?

Kuongorora DSPD kunoda kuongororwa kwakakwana nechiremba, kazhinji nyanzvi yekurara. Hapana bvunzo imwe chete inogona kuongorora chirwere ichi zvakakwana, saka chiremba wako achazviongorora achishandisa zvishandiso zvakawanda kuti anzwisise maitiro ako ekurara.

Maitiro ekuongorora kazhinji anosanganisira:

• Nhoroondo yakakwana yekurara: Kukurukura maitiro ako ekurara, zviratidzo, uye kuti zvinokanganisa sei hupenyu hwako hwezuva nezuva
• Diary yekurara: Kutevera nguva dzako dzekurara nekumuka kwevhiki 1-2
• Actigraphy: Kupfeka chishandiso chinofananidza wachi chinoongorora kufamba kwako nemaitiro ekurara nekumuka
• Kuongororwa kwemuviri: Kuongorora mamwe mamiriro ehutano anogona kukanganisa kurara
• Mabvunzo: Mafomu akagadzirirwa kuongorora chronotype yako uye kunaka kwekugara uchirara

Mumazhinji acho, chiremba wako anogona kukurudzira bvunzo dzimwe senge kudzidza kwekurara usiku kuti adzivise mamwe matambudziko ekurara, bvunzo yeropa kuongorora mahomoni, kana kuongororwa kwakasarudzika kwe circadian rhythm uchishandisa sampuli yesaliva kuyeresa nguva yekuburitsa melatonin.

Zvinhu zvikuru zvekurapa zvinosanganisira kuva nekushanduka kwenguva refu mumaitiro ako ekurara nekumuka kweinenge mwedzi mitatu, kunetsa kushanda pane maitiro akajairika, uye kukwanisa kurara zvakanaka kana uchitevera chimiro chako chaunoda. Chiremba wako achaonawo kuti mishonga, mamwe mamiriro ehutano, kana kushandisa zvinhu hazvisi kukonzera zviratidzo zvako.

Kurapa kweDelayed Sleep Phase Disorder ndekupi?

Kurapa kweDSPD kunotarisa pakukubatsira kushandura chimiro chako chekurara kana kugadzirisa hupenyu hwako kuti ushande nechimiro chako chechisikigo. Nzira yakanakisa inotsamira pane mamiriro ako chaiwo, kuti zviratidzo zvako zvakakomba sei, uye kuti chii chinogona kuitika pabasa rako nehupenyu hwemhuri.

Nzira dzakanakisa dzekurapa dzinosanganisira:

• Light therapy: Kushandisa mabhokisi echiedza chakajeka mangwanani uye kudzivisa chiedza manheru
• Melatonin supplements: Kutora melatonin shoma kwemaawa 5-7 usati warara
• Chronotherapy: Kushandura chimiro chako chekurara zvishoma nezvishoma kusvika chadzoka panguva yaunoda
• Kuwedzera hutano hwekugara uchirara: Kugadzirisa nzvimbo yako yekurara nemaitiro ekurara
• Kushandura mararamiro: Kugadzirisa maitiro ebasa, nguva dzekutanga kuchikoro, kana mabasa kana zvichibvira

Light therapy kazhinji inosanganisira kugara pamberi pebhokisi rechiedza re10,000-lux kwemaminitsi 30-60 mangwanani panguva yaunoda kumuka. Izvi zvinobatsira kusimudzira circadian clock yako nekukurudzira uropi rwako kuti nguva yekumuka yasvika.

Kurapa neMelatonin kunoda nguva yakakodzera uye huwandu. Chiremba wako anogona kukurudzira kutanga ne0.5-3mg yakatorwa maawa akawanda usati wanzwa uchidonha, kwete usati warara. Nguva yakakosha kuti ive yakakosha.

Vamwe vanhu vanobatsirwa nekubatanidza kurapwa kwakawanda, nepo vamwe vachiwana kubudirira nekushandura mararamiro chete. Chiremba wako achaita basa newe kugadzira chirongwa chekurapa chakakodzera zvido zvako nemamiriro ako.

Nzira yekudzora Delayed Sleep Phase Disorder pamba?

Kudzorera DSPD pamba kunosanganisira kugadzira nzvimbo nemaitiro anotsigira chirongwa chako chekurapa uye zvinoita kuti zvive nyore kuchengetedza maitiro ekurara akanaka. Kushanduka duku, kwenguva dzose kazhinji kunobudirira kupfuura kushanduka kukuru kwemaitiro ehupenyu.

Heano mazano ekudzora pamba:

• Dzora chiedza chako: Shandisa mapazi ane rima, pfeka magirazi manheru, uye tenga alarm clock ine chiedza chezuva
• Gadzira maitiro ekurara: Tanga kudzima mwenje uye kudzivisa zvinhu zvinokurudzira kurara kwemaawa 2-3 usati warara
• Gadzirisa kamuri yako yekurara: Ita kuti ive inotonhorera (65-68°F), yakanyarara, uye ine rima zvachose panguva yekurara
• Rongedza zvokudya zvako: Dya zvokudya zvakakura mangwanani uye usadya zvokudya zvakawanda usati warara
• Dzora caffeine zvakanaka: Dzora kushandiswa kwayo mushure me2 PM uye ona kuti inokanganisa sei kurara kwako
• Shandisa tekinoroji zvakanaka: Isa mafiritha echiedza chebhuruu pazvishandiso uye gadzira "do not disturb" modes otomatiki

Funga nezvekugadzirisa zvinhu zvakadai sekugadzirira zvese zvaunoda mangwanani usiku hwakatanga, sezvo mangwanani achangova akaoma. Gadzira maaramazamu akawanda, kumbira nhengo dzemhuri kuti dzikubatsire kumuka, kana kushandisa sunrise alarm clocks inowedzera chiedza zvishoma nezvishoma.

Chengeta diary yekurara kuti utevere zvinobatsira nezvisingabatsiri. Iyi ruzivo ichave yakakosha kune chiremba wako uye ichakubatsira kuziva maitiro ekugara uchirara uye nguva.

Unofanira kugadzirira sei kuonana nachiremba wako?

Kugadzirira zvakanaka kuonana nachiremba wako kuchabatsira chiremba wako kunzwisisa mamiriro ako uye kugadzira chirongwa chekurapa chakakodzera. Ruzivo rwakawanda rwaunogona kupa nezvemaitiro ako ekurara, zviri nani vanogona kukubatsira.

Heano zvaunofanira kugadzirira usati waenda kuna chiremba:

• Diary yekurara: Tevera nguva dzako dzekurara nekumuka kweinenge vhiki imwe, kusanganisira kupera kwevhiki
• Nguva yekutanga kwezviratidzo: Nyora nguva yekutanga kwezvinetso zvako zvekurara uye chero zviitiko zvakakonzera
• Ruzivo rwemishonga: Sanganisira mishonga yese, zvinowedzerwa, uye mishonga yekutengesa
• Nhoroondo yemishonga: Rondedzera chero zvirwere zvepfungwa, kukuvara kwemutsipa, kana mamwe matambudziko ehutano
• Nhoroondo yemhuri: Ruzivo nezvehama dzine zvinetso zvekurara zvakafanana
• Kuongororwa kwemhedzisiro: Mienzaniso yekuti chimiro chako chekurara chinokanganisa sei basa, hukama, uye zviitiko zvezuva nezuva

Nyora mibvunzo chaiyo yaunoda kubvunza, senge nzira dzekurapa, nguva inotarisirwa yekuvandudza, uye nzira yekudzora chirwere chako kwenguva refu. Usanetseka kubvunza nezvekuchinja kwaunoda pabasa kana kuchikoro.

Funga nezvekutora shamwari kana nhengo yemhuri inotsigira iyo yakatarisa maitiro ako ekurara. Vanogona kuona zvinhu zvausingazivi kana kukubatsira kuyeuka zvinhu zvakakosha panguva yekuonana nachiremba.

Chii chinonyanya kukosha nezveDelayed Sleep Phase Disorder?

Chinhu chakakosha kunzwisisa nezve DSPD ndechekuti chirwere chechokwadi, kwete kushayikwa kwekushingaira. Zvinetso zvako nemaitiro ekurara akajairika zvinoratidza musiyano chaiwo wekuti uropi rwako runodzora sei kurara nekumuka.

Nekuongororwa kwakakodzera ne kurapwa, vanhu vazhinji vane DSPD vanogona kuvandudza hupenyu hwavo zvakanyanya. Kunyangwe ungave uine chishuwo chekurara manheru, nzira dzakanaka dzekudzora dzinogona kukubatsira kushanda zvakanaka munyika yakagadzirirwa maitiro ekurara mangwanani.

Yeuka kuti kurapa kunoda nguva nekutsungirira. Chimiro chako che circadian hachina kushanduka usiku humwe, uye hachizoshumiri nekukurumidza. Iva munyoro newe pachako sezvaunobata nevanachiremba kuti uwane musanganiswa wakakodzera wekurapa kwemariro ako.

Usarega chirwere ichi chichikuratidza miganho yako. Vanhu vazhinji vakabudirira vane DSPD uye vawana nzira dzekubudirira nekudzidza maitiro avo echisikigo uye kuita sarudzo dzehupenyu dzinochengeta zvipenyu zvavo vachisangana nezvinangwa zvavo.

Mibvunzo inobvunzwa kazhinji nezveDelayed Sleep Phase Disorder

Vana vanogona kuva neDelayed Sleep Phase Disorder here?

Kunyangwe DSPD ichigona kuitika kuvana, zvakajairika kuti zviratidzo zvibude panguva yekukura. Kushanduka kwehomoni panguva yekukura kunoshandura maitiro ekurara gare gare, izvo zvinogona kukonzera DSPD kune vechidiki vane njodzi. Kana mwana mudiki achiratidza kunetsa zvikuru nemaitiro ekurara akajairika pasinei nehutano hwakanaka hwekugara uchirara, zvakakosha kukurukura nachiremba wavo.

Ndichada kutora mishonga kwoupenyu hwangu hwese here?

Kwete zvakakosha. Vanhu vazhinji vane DSPD vanoshandisa kurapwa senge light therapy ne melatonin kwemwedzi yakati kuti vabatsirwe kusimudzira circadian rhythm yavo, wobva vachengeta kufambira mberi kwavo nekushandura mararamiro chete. Vamwe vanowana kuti "tune-ups" dzenguva nenguva nerapira zvinovabatsira kuramba vari munzira. Zvido zvako zve kurapwa kwenguva refu zvichatsamira pakukomba kwechirwere chako uye kuti unopindura sei pakurapwa kwekutanga.

Ndingogadzirisa hupenyu hwangu kune chimiro changu chekurara chechisikigo panzvimbo yekuedza kuchichinja here?

Izvi zvinogona kuva nzira yakanaka kana mamiriro ako ehupenyu achibvumira. Vanhu vazhinji vane DSPD vanobudirira mubasa rinogadzirisa maitiro ekurara gare gare, senge kushanda usiku, freelancing, kana mabasa ekugadzira ane maawa akasununguka. Chinhu chikuru ndechekuwana nzira dzakakodzera dzekugadzirisa mabasa ako uchichengeta chimiro chako chechisikigo sezvinobvira.

Delayed Sleep Phase Disorder yakafanana ne insomnia here?

Kwete, izvi zvirwere zvakasiyana. Ne insomnia, une dambudziko rekurara kana kuramba uchirara pasinei nenguva. Ne DSPD, unogona kurara zvakanaka kana warara, asi chete panguva gare gare kupfuura vanhu vazhinji. Kana wakabvumirwa kurara kubva 3 AM kusvika 11 AM, semuenzaniso, iwe unonzwa wakazorodzwa uye wakazorodzwa.

Zvinotora nguva yakareba sei kuti kurapwa kushande?

Vanhu vazhinji vanotanga kuona kuvandudzwa mukati memavhiki 2-4 ekutanga kurapwa kwenguva dzose, asi zvinogona kutora mwedzi 2-3 kuti uwane migumisiro yakasimba. Light therapy ne melatonin inoshanda zvishoma nezvishoma kushandura circadian rhythm yako, saka kutsungirira kwakakosha. Chiremba wako achaongorora kufambira mberi kwako uye kugadzirisa kurapwa sezvinodiwa panguva ino.