Maitiro Ekuchengetedza Hope: Chinyorwa Chizere Chekuvandudza Hope Chakatemerwa Nesayenzi

Imwe yeenzira dziri nyore dzekuvandudza hope dzako, uye hazvibhadharwi, i-printable sleep hygiene pdf. Sleep hygiene ishopi dzezuva nezuva neimhoteredzo yehope dzinovakira dzinotarisa kuti tinorara nekukurumidza here, kurara kwakakwana, uye kumuka tanzara. CDC inoshuma kuti 1 kubva pa3 vanhu vakuru vekuAmerica vanogara vachisara maawa manomwe akaenderana, uye mazhinji acho anobva kumaitiro, kwete kusarara.

Hezvino izvo sleep hygiene, zvishanduko zvakaratidzwa nekutsvaga kuti zvinoshanda, uye i-printable sleep hygiene pdf yekuiisa pamafiriji ako. Chinangwa ndechezvishanduko zviri nyore, zvinogona kutsigirwa zvinowedzera munguva refu, pane tsika yekurara kwemazuva matatu.

Chii chinonzi sleep hygiene?

Sleep hygiene inoreva maitiro aunoita panguva yemusi nemusiku zvinokanganisa hope dzako. Zvinosanganisira nguva dzako dzekurara nekumuka, zvaunodya nekunwa, nharaunda yekamuri rako rekurara, nguva yekupedzisira yechiratidziro nemagwaro ekumuka kwako. Hazvisanganisi mishonga kana zvishandiso zvepamusoro-soro.

Chirevo ichi chakabva kune zvekurapa hope muma1970s uye chakagara chakasimba nekutsvaga kwazvino. Ongororo yakazara ya2021 muSleep Medicine Reviews yakawana kuti tsika dzekuchengetedza hope dzakangoenderana dzakavandudza zvikamu zvekurara kwepamusoro ne25 kusvika 50% muvanhu vakuru vane matambudziko ehope ari pakati nepakati, kazhinji pasina kumwe kurapwa.

Iyo sleep hygiene PDF necheki

Iyo sleep hygiene pdf i-listi rechiito chepeji rimwe chete rakavakirwa pakutsvaga. Rondedzero inotevera inosanganisira zvinoitwa zvakanyanya kutsvagiswa, maererano neCenters for Disease Control (CDC), National Heart, Lung, and Blood Institute, uye mabhuku akatariswa nevaongorori vezvekurapa hope. Ivha idzi uye uzvibatanidze mukati mekapu yekicheni - tarisa mabasa aunayo pari zvino.

Unogona kuchengetedza chinyorwa ichi sechinyorwa che sleep hygiene kana pdf uchishandisa webhu browser yako print function, wobva wasarudza "Save as PDF" pane printer.

Zvinokanganisa sleep hygiene yakanaka

Munhu wese anoziva kuti anogona kurara zvakanyanya. Mubvunzo ndewekuti nei zvisingaitwe? Kutsvaga kunoratidza vamwe vanofungidzirwa kuti vanokanganisa.

Caffeine ndiyo inonyanya kuderera. Ongororo ye kutsvaga hope neNational Sleep Foundation inoratidza kuti 400 mg ye caffeine maawa matanhatu usati warara inoderedza nguva yekurara neawa rinodarika. Ndiwo 4 p.m. kofi kana warara na10 p.m.

Doro ndiyo yechipiri. Inokonzera kuti urare nekukurumidza asi inodzivisa hope dzeREM uye inokunetsa muhuwedzeri hweusiku. Kunyange zvinwiwa zviviri zvinoderedza kunaka kwehope, maererano neongororo ya2018 muAlcoholism journal: Clinical and Experimental Research.

Nguva dzekurara dzisingaenderane ndidzo dzechitatu. Kubedha na11 p.m. pamazuva evhiki uye na1 a.m. pamagumo evhiki kunokonzerwa ne "social jetlag", iyo ongororo ya2019 muCurrent Biology yakawana yakabatana nekuwedzera kwefuta, kuora mwoyo, uye hosha yemoyo.

Uye chiedza chinokosha. Chiedza chemasikati kubva pafoni yako, TV, uye kenduru. Chiedza chemangwanani chakanaka, chiedza cheusiku chakaipa.

Zvipfumbamwe zve sleep hygiene zvinoshanda zvechokwadi

Zvipfumbamwe zve sleep hygiene zviri nyore, zvakaitwa kwemavhiki, ndizvo zvinoshanda kwazvo. Sarudza zviviri, zvishandise kwemwedzi, wobva waenda kune chimwezve. Zvipfumbamwe zvishanu panguva imwe hazviite.

Muka panguva imwe chete. Icho chitadzo chakanyanya kukosha chekutanga nacho nekuti chinobatsira kugadzirira zvimwe zvese. Kunyanyisa kuri pamusoro pe American Academy of Sleep Medicine's rondedzero yenzira dzekurova kusarara.

Zvadaro, taura nekuderedza chiedza. Tora chiedza chezuva kana mwenje wakajeka pachiso chako mukati memaminitsi makumi matatu ekumuka. Deredza mwenje weimba maawa maviri usati warara. Shandisa marongedzero ekupisa/usiku pafoni yako mushure mekunge zuva raona.

Zvadaro tarisa mukamuri rako. Kutonhora, kusviba, uye kunyarara kunodarika mibhedha inodhura kune vanhu vazhinji. Machira echiedza kana chipfumbamwe chehope, fan kana muchina wezwi jena, uye thermostat pa65 kusvika 68°F zvinovhara zvakawanda zvinodiwa.

Ipo nharaunda yehutano yakadai se August AI inogona kukubatsira kutevedzera hope pamwe nezvido zvezuva nezuva sekupisa, doro, uye nguva yekutarisa, uye kuziva kuti ndeapi anonyatsokanganisa kunaka kwehope dzako.

Maitiro ekuchengetedza hope kune vanhu vakuru vs. vechidiki

Sleep hygiene kune vanhu vakuru nevechidiki inowirirana zvakanyanya, asi mapoka maviri ane nzvimbo dzakasiyana dzekugadzirisa. Vanhu vakuru vanoda maawa 7 kusvika 9 pagore. Vechidiki vanoda maawa 8 kusvika 10. Dambudziko guru revanhu vakuru ndiyo nguva yekutarisa nekupisa. Dambudziko guru revechidiki nderekuchembera kwakaderera kwemudzimai we circadian, unochinjika nebhionomuri panguva yekuyaruka.

Maitiro ekuchengetedza hope evanhu vakuru anoshanda zvakanaka kana akabatana nezvido zviripo: kofi yemangwanani ine chiedza chezuva pachiso, kupisa kwekupedzisira usati wadzvanya, kudya kwemanheru tisati tasvika 8 p.m., mafoni achichaja kunze kwekamuri rekurara. Vechidiki vanobatsirwa zvakanyanya ne nguva yekumuka yakatarwa pamagumo evhiki (mukati meawa kubva pamazuva evhiki) uye hapana mafoni mukamuri rekurara pahusiku.

Rini kutarisa nachiremba

Matambudziko akawanda ehupenyu ekurara anogona kugadziriswa ne sleep hygiene asi kwete ese. Tarisa nachiremba kana uine dambudziko rekugara kana kurara kwemaawa matatu pawhiki kwechinenge mwedzi, kana uine kufema kwakanyanya kunoperekedzwa nekukwakuka kana kukuya (mhando ye sleep apnea), kana uine hope nguva dzose panguva yemusi kunyange uchigamuchira maawa manomwe ehop, kana uine tsoka dzisingazorodzwi dzinokutadzisa kurara. Matambudziko akadai anogona kuda kurapwa.

Kune marwadzo echifuva panguva yekurara, kufema kwakanyanya, kusingazivikanwe, kana kusazivikanwa kwekusaziva pakumuka, fonera 911 kana enda kuchipatara chepedyo, sezvo izvi zvinogona kuva njodzi yemoyo kana pfungwa.

Kana usina chokwadi kana zviratidzo zvako zvakakomba, August AI inokubvumidza kunyora muzvinyorwa zvako uye inokurudzira kana uchifanira kumirira, kuita hurumende, kana kuenda kune rubatsiro rwekukurumidza.

Mibvunzo Inowanzo Kubvunzwa

Zvinotora nguva yakadii kuti sleep hygiene yavandudzwa ishande?

Vanhu vazhinji vanocherekedza zvishanduko mukati memavhiki 2 kusvika 4 ekugadzirisa kwakangoenderana. Kurara nekukurumidza kunowanzovandudza kutanga, kazhinji mukati mevhiki rekutanga. Kunaka kwehope nesimba remangwanani zvinotora nguva yakareba nekuti muviri unoda nguva yekugadzirisa circadian rhythm yako. Gadzirisa zviviri kana zvitatu zvezvido kwemwedzi yakazara usati watsvaga kana zvikashanda.

Zvakaipa here kurara kana uchine dambudziko rekugara husiku?

Dzimwe nguva. Kurara kwemaminitsi makumi matatu pasi pemaminitsi makumi matatu usati wasvika 3 p.m. kazhinji hakukonzeri hope dzemanheru uye kunogona kuwedzera kuzvinzwa. Kurara kwakareba kana kurara mushure me3 p.m. kunobvisa driving yako yekurara uye kunoita kuti zvinyore kurara panguva yekurara. Kana uine kusarara, kusiya kurara kwevhiki shoma kunowanzo kubatsira.

Melatonin inotsiva sleep hygiene yakanaka here?

Kwete. Melatonin inyanzvi, kwete sedative, uye inoshanda zvakanaka pakushanda kwe shift kana jet lag, kwete kusarara kusingaperi. Mazhinji emadhosi anowanikwa pasina murairo anopfuura zvakanyanya zvinogadzirwa nemuviri wako zvakasikwa. Maitiro akaita sekugadzirisa nguva yekumuka uye chiedza chemangwanani ane humbowo hwakanyanya hurefu kupfuura melatonin kune matambudziko ehop ezuva nezuva.

Kamuri rangu rekurara rinofanira kuva rakasviba sei?

Rakasiya zvekuti haugone kuona ruoko rwako pamberi pechiso chako. Kunyange chiedza chidiki, kusanganisira kubva kumwenje wemumigwagwa kuburikidza nemachira kana chiratidzo chemagetsi chidiki, chinogona kudzvinyirira melatonin uye kuparadzanisa hope. Machira echiedza, chipfumbamwe chehope, kana kufukidza zvinhu zvidiki zvechiedza netepi yemagetsi ndizvo zvigadziriso zvakachipa zvakakodzera kuyedzwa kutanga.