Kurara kwekurara mune vechidiki: dambudziko riri kukura

Isu tanga tichitaura rimwe zuva nezve imwe yematambudziko ekurara ayo nhasi anoitika pakati pevechidiki: iyo 'vamping'. Muchinyorwa chataurwa pamusoro apa takaunza mukupfuudza simba remahormone muhope dzevasikana nevakomana ari pakati (angangoita) makore gumi nemaviri nemakumi maviri. Nhasi ndoda kutaura zvakare nezvehope pamazera aya, nekuti ndine kurudziro yazvino kubva kuAcademy yePediatrics yekuUnited States, zvinoenderana nevechiri kuyaruka vanotambura nekushaya hope zvichienzaniswa nemakore apfuura, uye zvakatonyanya! vanorara maawa mashoma pane ayo miviri yavo inoda.

Sekureva kweongororo nyowani yakaburitswa muPediatrics, huwandu hwevakomana nevasikana vachiri kuyaruka vanotorerwa hope hwakawedzera mumakore makumi maviri apfuura. Iko kuferefeta kune zita "Kurara Kwakanyanya Kudzoka: Shanduko muKurara Nguva Pakati Pevechidiki veUS, 1991-2012", uye yaisanganisira vanopfuura 270.000 vechidiki, yakaongororwa pakati pa1991 na2012. Cherekedza kuti vaongorori vakavabvunza nezve frequency yavaiwana iwo asingasviki maawa manomwe ekurara. Ndinozviona zvichirova kuti bhawa 'rakadzika kwazvo' nekuti iyo National Sleep Foundation inogadza kuti pakati pe8 ne10 maawa pazuva anodikanwa pamazera aya.

Ini ndinofungidzira kuti dai ivo vakabvunzwa kuti kangani iwe unorara kanokwana maawa masere?, Mhedzisiro yacho ingave yakanyanya kutyisa

Kwemakore mashoma, mamwe manzwi akanzwikwa kubva kune nyanzvi munyika yevana, neurology ... kubvunza nguva dzekupinda kuSecondary Institutes, Middle / High Chikoro, uye chero chavanodaidzwa kutenderera pasirese. Kana pamazera iwayo zvakaoma kwavari kurara nekukasira nekuti melatonin inovanzwa mushure,… kana pamusoro, mazana evachiri kuyaruka vanofanirwa kumuka na6 mangwanani! (ndinovimba pa7) kuenda kukirasi, circadian mutinhimira uchavhiringidzwa.

Nekudaro, kugadzirwa kwecortisol (imwe hormone) kunenge kusakwana, uye neizvi muviri unenge uine simba shoma kana zvasvika pakubuda pamubhedha. Nekudaro, iko kukanganisa hakusi kwese maawa echikoro, nekuti zvinofungidzirwa kuti zvakaramba zvichienderera kukurudzira kunopihwa nenhare mbozha idzo dzinopfuura imwe chete dzinoenda kunorara, hazvibatsire huropi zvachose, inova nhengo inodawo nguva dzekuzorora.

Kuwedzera kuti tese tinoda kuti mwanasikana / mwanakomana wedu ave akanakisa mumimhanzi, mitambo, masvomhu, mitauro… Tave kuda 'kurasikirwa kuchamhembe' (kana tisati tatova). Nekuti mwana wezera ripi zvaro haangori mudzidzi, Kuti udzidzise semunhu, semunhu ari munharaunda, unoda zvinopfuura kungodzidza chete; Uye mhinduro haisi yekuderedza maawa ekurara kuti usvike kune zvese, asi kuongorora zvido zvevechiri kuyaruka, pasina kuisa zvakanyanya kumanikidza pavari.

Tinogona kukubatsira here?

Pamusoro pekukwidza manzwi edu uye kuyedza kurwira kuitira kuti kukwikwidza hakusi kungogara kuchitungamira hupenyu hwedu; kudzosa imwe pfungwa kune ino 'yakapenga' nyika ...:

Inokurudzira uye inobvumira chiitiko chemuviri. Iwe unokurudzira paunogadza muenzaniso uye wokoka mwana wako ari kuyaruka kuti akuperekedze iwe munzira yekukwira kana yebhasikoro; iwe unobvumidza kana iwe ukasaisaina iye kumatatu akasiyana maakademi ayo ari kumuita kuti arambe akabatikana mana masikati pazuva. Rusununguko rwushoma runoita kuti zvive nyore kwavari kuti vatamire kwavanoda uye pavanenge vachida.

Imba yacho 'bako' rekuzorora… hapana chinobvumidza kushandiswa kwemapiritsi, malaptop uye mafoni. Usatadzise hukama hwavo kuburikidza neInternet, asi nyatsofungisisa miganhu yenguva. Izvo zvishoma zvinovhiringidza zviri nani.

Kuzorora hakusi kungorara chete: vanogona kunge vakamuka asi vachifunga, kunyora, kudhirowa ... Usanetseke nekupinda mukati memaminitsi mashanu ega ega kuti uone kana vakavhara maziso avo.

Panguva dzemanheru hapana zvinwiwa zvinodhaka kana doro; Kashoma kuti ataure izvi, asi anotarisira kuti kubva pazera vanozoedza zvinodhaka zviri pamutemo uye zvisiri pamutemo, zvisinei havafanirwe kuve chikamu chehupenyu hwezuva nezuva.

Gadzira muenzaniso: usafunge kuti kuve mubereki kwakanaka kuti vana vako vakuone neChipiri manheru hypnotised neterevhizheni. Zvimwe chete nezvinwiwa zvatataura nezvazvo.

Kunyangwe mukuyaruka, miitiro inogona kuve yakanakaIsu tinovasvetuka kana vaine makore gumi nematanhatu uye toenda kukonzati nemusi weMugovera manheru, asi izvo zvakasarudzika zvinoitawo mutemo.

Usaise zvekudya zvinonetsa kugaya pakudya, uye rangarira kuti pakati penguva yatinodya kudya kwemanheru uye patinoenda kunorara, anenge maawa maviri anofanira kunge apfuura.

Dzimba dzekurara dzinonyanya kusununguka kana dzave mweya uye panguva yakakwana tembiricha; Zvingava zvakavaomera kuti vanzwisise kuti kunyangwe mu 'nzvimbo yavo' zvakanaka kuvhura hwindo nguva nenguva, ngatirege kukurirwa naro.

Zuva iri nderekuraramwa nehumwe kusimba: inoratidzwa kwatiri nedzimwe mhuka dzinoteerera kune yavo circadian mutinhimira.

Ini chaizvo ndinonyora mhedziso yechidzidzo chambotaurwa: "Kushaya hope kunokanganisa hutano hwepfungwa nemuviri. Vanhu vasingawane kurara zvakakwana vari panjodzi yekuva nezvirwere nematambudziko ehutano. Izvi zvinosanganisira kuwedzera uremu, kurohwa nemoyo, kukundikana kwemoyo, kuwedzerwa kweropa, sitiroko, chirwere cheshuga, uye kushushikana.".

Uye mhedziso huru ndeyekuti kudzikira kwemaawa ekurara muvachiri kuyaruka (maererano nemaonero avo evadzidzi vechidzidzo) zvinoshungurudza.

Mufananidzo - Mc Quinn