Matambudziko akasiyana-siyana ekurara, anowanzoti kusuruvara, anozivikanwa kune anopfuura chikamu chevatatu venyika. Vakadzi vanotarisana nematambudziko akadaro kakawanda, kunyanya mushure memakore makumi mashanu. Kugadzirisa dambudziko iro rinokosha kusimbisa chinokonzera kusuruvara-zvinokonzera uye kurapwa kwechipatara ichi zvakanyatsobatana. Mushure mokubvisa zvikonzero izvo zvinokonzera kukanganisa mukuzorora kweusiku, sekutonga, kurara kunowanikwa zvachose.
Zvinokonzera kusuruvara uye kurapa kwayo nemishonga yevanhu
Muzviitiko zvakawanda, dambudziko rinotsanangurwa rinokurudzirwa nemamiriro ezvinhu emamiriro ekunze asina kunaka:
- kuchinja kwemamiriro ekunze kana nguva inofananidzwa nekufamba, kufamba;
- work in night shifts;
- mupfungwa uye mupfungwa kuderedza;
- nguva zhinji kushanyira zvivako zvezorodhi, maharaclub;
- kukanganisa kunetseka, zviitiko;
- kushungurudza caffeine (chokoti, tei, kofi);
- kusagadzikana mumuviri kana uchinge wakarara - usingafadzi musuo, mateti;
- mheremhere;
- yakakwirira kwazvo kutonhorera muimba yekurara;
- kunya kudya asati avata.
Mukuwedzera, zvinokonzera kusuruvara zvinogona kuva zvirwere zvakasiyana-siyana:
- zvisingagumi uye zvinokanganisa maitiro emapapu uye bronchi;
- kushaya kwepamuviri;
- craniocerebral trauma;
- misodzi yemakumbo asingagumi ;
- zvirwere zvepfungwa;
- hutano hwehuropi;
- zvirwere pamwe chete nemarwadzo ekutambudzika kwakanyanya chero kupi zvako;
- kukanganisika kwepfungwa;
- central apnea;
- Pickwick syndrome;
- usiku myoclonus.
Uyewo, zvinetso zvekurara zvinowanzokonzerwa nemishonga, kusanganisira hypnotics, saka, pakutanga, kunyatsorapwa kwezvinokonzera uye zviratidzo zvekusuruvara pasina mahwendefa uye chero mamwe makemikari anokurudzirwa.
Kutanga nazvo zvakakosha kuti titeerere mazano makuru:
- Enda kunorara, simuka mangwanani panguva imwe chete.
- Usanyanyisa kudya usiku, zviri nani kudya chikafu chechipiri chiri nyore.
- Zuva rekudzidzira.
- Kutenga mateti akanaka uye miviri.
- Dzivirira kwemaawa maviri usati wasvika pakubhedha kuverenga, kutarisa TV, mitambo yemakombiyuta mumubhedha.
- Dza muimba yekurara nzvimbo yakanyarara, yakasviba uye yakanyarara.
- Ventilate mumba musati makarara.
- Kana zvichibvira, usatora mishonga kwemaawa mashomanana usati warara.
- Deredzai kushandiswa kwezvinwiwa zvinodhaka.
- Usasvuta kana kunwa doro usati warara.
Kubva kumarudzi mapeji, unogona kubhadhara kumatare ega nemiti inotevera:
- Mbeu dzeDill;
- cones of hops ;
- peppermint;
- chamomile;
- linden color;
- lemon.
Imwe nzira yakajeka uye inonaka ndeye girasi remukaka wemukaka wakachena rine teaspoon yemazinga chaiwo (pasina kusarura), akadhakwa asati avata.
Zvinokonzera uye kurapwa kwemazuva mashoma ekushaya hope
Zvinonyatsozivikanwa kuti nezera, kusagadzikana kwehope kunogara kusingaperi. Izvi zvinokonzerwa nezvinhu zvakadaro:
- kuderedza kwekuita kwepanyama, kwepfungwa uye zvekugaramo;
- kutora mishonga yakawanda nekuda kwematambudziko eutano;
- kuora mwoyo muhutano hwekurara (kuderera kwakadzika, kunyarara kusingaperi);
- zvirwere zvakasakara zve musculoskeletal, mwoyo yemavhudhi.
Basa rinokosha mukurapa kwekusuruvara kwekwegura ndechokubviswa kwechikonzero chacho, kurapa kwezvirwere zvinokonzera kukanganisa usiku kurara, kururamisa mararamiro uye chikafu, nekuwedzera basa. Uyezve, vanachiremba vanokurudzira kushandisa nzira dzakasiyana-siyana dzokuzorodza uye
Hormonal inokonzera kusuruvara kwevakadzi uye kurapa kwayo
Chikamu chakanaka chevanhu chinowedzera kupfuura varume kuti vatambure nezvirwere zvehope, sezvo kuyerwa kwemarmone kunobata hutano hwavo. Ne hypo- uye hyperthyroidism, kuisa mimba, isrogen inoshaya, vakadzi vanotarisana nehope.
Kutarisana nechinetso ichi zvinogoneka chete mushure mekubvunzurudzwa ne endocrinologist, uyo angasarudza kwete chete hormone replacement therapy, asiwo zvakare sedative sedative kana hypnotics.