Makitsi kurara maawa gumi nematanhatu pazuva, kunyangwe kune vanorara zvishoma uye vamwe vanorara zvakanyanya. Inoshanda kuunganidza simba uye recharge mabhatiri. Asi zvakare inzira yekumhanyisa njodzi yekuti katsi iri mumba inokora.
Katsi dzinorara maawa mangani pazuva?
Katsi zhinji dzechidiki dzinorara paavhareji kubva pa12 kusvika ku18 maawa pazuva, kanenge katatu kuwanda kwekurara kunoita munhu. Makati akwegura, pamwe chete nembwa, vanowanzorara kwenguva refu - kusvika maawa makumi maviri, asi izvi zvakajeka nekuda kwezera.
Asi kunyangwe tichiziva kuti katsi dzinorara zvakanyanya, isu tinofanira kutarisisa kuti yedu inoita sei. Nguva zhinji, kuseri kwenzira iyo shamwari yedu ine makumbo mana inorara, panogona kunge paine zvakanyanya kana zvishoma zvakakomba pathologies iyo katsi inoedza kurapa nekuzorora kwenguva refu.
Katsi dzinorara kwenguva yakareba sei?
Kunyange zvazvo, sezvatatoona, furry yedu duku inorara pakati pe12 ne18 pamwe chete, iye haarare asingakanganisi, ndiko kuti, mumutsara. Katsi, sevanhu, vane yavo circadian rhythm, asi imhuka dzine polyphasic kurara, ndiko kuti, inoumbwa nenhambo dzakawanda dzokuzorora, dzakabatanidzwa nenhambo dzokumuka. Vane chikamu chehope dzakadzika sesu, katsi dzinorara mu REM chikamu uye anovabvumira kurota. Muchokwadi, katsi dzinorotawo, asi kurota kwavo kunonyanya kuitirwa mabasa ekuvhima. Iyi nhanho yaizova yakafanana zvikuru neyevanhu.
Naps inotora avhareji yeawa imwe kana kupfuura, asi pane dzimwe nguva, nguva yekurara inotangira pa1 kusvika 50 maminetsi. katsi dzinewo light sleeper uye nechisikigo ivo vanowanzorara munzvimbo iyo, kana paine njodzi, inovabvumira kutiza nekukurumidza. Pavanenge vakarara, nzeve dzavo nemhino zvinogara zvakasvinura.
Sei makati achirara zvakanyanya?
Kuti tinzwisise kuti sei katsi dzedu dzinodiwa dziri quintessential sleepyheads, tinoda kutora matanho mashoma kumashure. Isu tataura kuti mhuka idzi dzine crepuscular uye chikonzero chinopiwa nenyaya yekuti, pavakararama vakasununguka mune zvakasikwa uye vasina kupingudzwa nemunhu, munguva yerubvunzavaeni vaiwanzovhima nekuchengetedza simba ravo rose kuti vatarise panguva iyi.
Kuvhima rakanga riri basa rinokosha kwavari kuti vararame uye raidhura zvikuru panyaya yesimba. Naizvozvo, vaifanira kuunganidza simba rakawanda sezvavaigona, kurara mukati memamwe maawa ezuva uye kudzorera muviri kuvhima kunotevera. Iyi ndiyo nzira iyo makati akagadzira tsika iyi, gare gare kuigadzirisa kuhupenyu hwevanhu maererano nehurongwa, asi vachiri kuchengetedza tsika yekurara inenge zuva rose.
Katsi dzinofanira kurara zvakadini?
Sezvinongoita katsi dzinogara dzisingafarire kutamba zvakanyanya uye dzinofarira kuridza ngonono, kune dzimwe dzinoshanda zvakanyanya uye dzisinganeti uye dzinogona kurara maawa asingasviki gumi nemaviri pazuva. Paavhareji, katsi dzinofanira kurara anenge maawa gumi nemashanu pazuva uye kutora 12-15 maminitsi naps.
Idzi ndidzo nguva dzinoshanda dzinobvumira katsi kusimbisa immune system, kudzoreredza simba rinoshandiswa mukati mezuva, kuzorodza tsandanyama uye kugaya mapuroteni anodya panguva yekudya. Kutaura zvazviri, kudya kwavo kwakapfuma muprotein uye kurara kunobatsira zvikuru kugaya.
Sei katsi dzichinyanya kurara kana kuchinaya?
Katsi, sevanhu, dzinowanzorara pamazuva akasvibira kana kunyanya kutonhora echando uye kuti ashande zvakanyanya kana mamiriro ekunze akanaka muchirimo kana chirimo. Mamiriro ekunze uye tembiricha zvinokanganisa kuti katsi dzinorara kwenguva yakareba sei.
Varidzi vekati vanoziva kuti makati edu anodikamwa haafarire mvura uye hazvisi masanga kuti haashiviriri mazuva ekunaya kwemvura, maanofarira kurara kwenguva refu. Asi hazvisi pamusoro peizvi chete, sezvo ruzha rwemadutu runoperekedzwa nekutinhira harufadzwe nekatsi, uyewo nguva dzemvura dzine hunyoro uye katsi dzinoda simba rakawanda kuchengetedza kupisa kwemuviri wavo. Izvi zvakare zvinoshandura mumaawa akawanda ekurara.
rara sekatsi
“Rara semwana mucheche” inzira yakatekeshera yokutaura kuti tinoreva munhu anorara nguva refu uye kwenguva refu, asi tsumo iyi inogona kunge yakarara sekatsi nekuti muupenyu hwemazuva ose katsi ndiyo vakawanda vanoda mabreak.
Katsi a twilight feline toZvakafanana nejaguars, ocelots nedzimwe katsi. Inoshanda zvikuru munguva dzerubvunzavaeni, kureva, kubva pakuvira kwezuva kusvika pakubuda kwezuva. Zvakadini kana izvozvo zvikaitika panguva ino chete, zuva rose? Zvakanaka, katsi inofarira kupedza maawa asara yakazvipeta pamubhedha wayo, pasofa kana mumakumbo emunhu waanofarira.
Ngativei vechokwadi, kana uchigara nekatsi, Yako nharembozha gallery ichave izere nemifananidzo yekatsi inorara yakazorora mukona yega yemba. Asi, sei katsi dzinorara kudaro? Chokwadi, kana katsi dzisiri kubatikana nekudya, kukwenya, kukumbira kutariswa, kana kuedza kutora nyika, dzinopedza mazhinji emazuva adzo. kurara murugare. Kunyangwe ikozvino, sezvaunoverenga chinyorwa ichi, inogona kunge iri ipapo, pamakumbo ako kana padhesiki rako, yakasiiwa zvachose mumaoko aMorpheus. Katsi yemumba ndiyo imwe yemhuka dzinonyanya kurara.
Nekuti ivo crepuscular predators
Kunyange kana akagara munyaradzo yemusha, katsi ichiri chikara chakasiyana-siyana. Kunyange nanhasi vanochengeta izvo zvipenyu zvose uye ethological hunhu hwakagarwa nhaka kubva kumadzitateguru avo emusango, kunyangwe ivo vasingachadi chaizvo kuvhima: ipfungwa yakasimba kwazvo. Muzvisikwa ivo vanonyanya kushingaira uye vane hupenyu, kunyanya mambakwedza namadekwana, nguva yezuva apo mhuka dzavanofarira dzechisikigo - makonzo madiki neshiri - dziri kushandawo. Kunyangwe chiono chake chakasarudzika chakashanduka kuti chiite nepamusoro payo mumamiriro ezvinhu echiedza.
Kuchengetedza uye kudzorera simba
Zvakadaro, kubata mbeva kana kuti shiri duku hakusi nyore uye kunoda simba guru, iyo katsi inoisa pakuvandira, kusvetuka uye kudzingirira. Ndicho chikonzero katsi kupedza chikamu chakanaka chezuva akarara, kuti "recharge mabhatiri" uye uwanezve simba rako rinokosha, kana kuti vaponesei pavanenge vakamirira imwe nhapwa inotevera. Kunyangwe chiri chitoyi, tambo kana ndiro ine porridge.
Kugadzirisa kutonhora
Makati haangofariri kurara chete, anodawo kuva muzuva. Zvisinei, kupisa uye siestas vane hukama hwepedyo kune mumwe nemumwe uye vanobatsira feline kuti dzora tembiricha yemuviri wako, kukurudzira kugadzirwa kwe melatonin uye serotonin. Hunhu hwekurara hwakabatana zvakanyanya nechiedza, icho nekukurudzira kugadzirwa kwe melatonin kunobatsira kugadzirisa circadian mutinhimira uye feline kubereka kutenderera.
nokuda kwezvikonzero zvezera
Nguva yekurara mumakati can zvakasiyana zvakanyanya kubva kune mumwe munhu kuenda kune mumwe, zvese nekuda kwezvinhu zvine chekuita nehunhu uye zvinangwa zvemunhu. Kana ichokwadi kuti paavhareji katsi yakakura inorara vashoma maawa 12-18 zuva nezuva, Kune katsi dzinogona kurara kusvika 20 maawa zuva nezuva. Vana, hongu, ndizvo avo vanonyanya kurara, uye sezvavanokura vanoderedza nguva idzi zvishoma nezvishoma. katsi dzakura ivo vanowanzodzokera kunorara kwenguva refu, semakatsi.
nekuti vanoda kurara
Sezvimwe mhuka dzakawanda, zvakakosha kusiyanisa marudzi akasiyana-siyana ekurara, angangoita maviri makuru. Kunyange kana chiri chikara chisingakundiki nemusikirwo, hachifanire kumbofa chengetedza. Pnokuda kwechikonzero ichi, 3/4 hope dzekatsi dzinenge dziri dzekurara zvishoma, rudzi rwekuzorora kwehafu-kuziva kunonzi slow wave kurara (SWS). Kunyange zvazvo vachiratidzika kuva vakarara zvikuru panguva ino, katsi dzinosara Zano uye akagadzirira kupinda muchiito. Dzimwe pfungwa dzakadai sekunzwa uye pfungwa yekunhuwa zvinoramba "zvichiwanikwa" uye katsi yakagadzirira kuita ipapo ipapo kana ikanzwa mhuka kana njodzi inogona kuitika. Chete 1/4 yenguva yakatsaurirwa kurara saka yakadzika chaizvo uye inosvika pakufona REM chikamu, uyo munhu anozvisiya zvachose kuti azorore zvachose.
Nekuti neimwe nzira ivo havana chokwadi ...
Katsi ine hutano inogara munzvimbo inobvumira kuti iratidze maitiro ayo ese inorara zvakanyanya, asi inochinjanisa chiitiko ichi nezvimwe zvakawanda, sekutamba, kuongorora uye kudzungaira. Zvisinei, katsi inovharirwa mukati memadziro eimba uye inopedza maawa akawanda iri yoga, inogona kuita kati kurara zvakanyanya kupfuura zvakafanira nekuda kwekurambidzwa uye kushaikwa kwedzimwe nzira.
Ichi chirwere chinogona kunge chiri chiratidzo che yakasimba psychophysical kusagadzikana, kushungurudzika uye kuzvidya mwoyo izvo zvinogona kutungamirira kune zvimwe zvinetso zvakakomba, zvakadai sokufutisa. Nechikonzero ichi, zvinofanirwa kupa katsi nharaunda ine hutano, izere nekukurudzira uye iyo inobvumira kuti iratidze simba rayo rose sehadzi, ichikumbira rubatsiro rwe Nyanzvi consultant pamusoro murume-katsi ukama.
Habit inochinja
katsi mhuka tsika dzakanyanya, vanotanga muitiro wavo uye vanotokwanisa kuchinjira kune yavo Mascot. Kana akajaira kukumutsa kuti akukumbire chikafu na7:30 mangwanani obva angomira kuzviita, anotanga kurara zvakanyanya kana kuva neimwe rhythm kupfuura zvakajairwa, saka zvingave zvine musoro kutaura nachiremba wako. Makati akanaka pakuvanza zvirwere zve psychophysical, asi kushanduka kamwe kamwe mutsika dzakasimbiswa uye maitiro ndeimwe yezviratidzo zvikuru zvealarm uye zvinogona kureva kuti vari kurwara.
Kunyange nzvimbo dziripo katsi hope dzinowanzogara dzakafanana, saka kana tikacherechedza maitiro asinganzwisisiki kana nzvimbo dzisina kujairika apo katsi inorara, zvinogona kureva kuti chimwe chinhu chakaipa. Kurara mubhokisi remarara, semuenzaniso, maitiro asina kujairika uye anowanzo kubatanidzwa mamiriro asina kugadzikana izvo zvakakodzera kuti zviongororwe nekukasira.
Nguva zhinji hadzisi hope chaidzo asi hope
Kutaura zvazviri, kurara kwemhuka dzakawanda imhando yekutsimwaira, kumiswa kufamba asi kwete pfungwa uye pfungwa. zvishoma nezvishoma. Dzimwe nguva kunyange maziso anoramba akazaruka hafu. Paunenge uri mune ino yepakati mamiriro pakati pekumuka uye kurara, katsi ine hunhu hwayo hwese. Anokwanisa kutiza, kana kurwisa mhuka, kana kutangazve kutamba nemumwe mumasekondi.
Nguva yekurota kwechokwadi
Chikamu chekurara-hafu chinogona kupedza kunyange hafu yakanaka yeawa, katsi isati yanyura muhope chaidzo. Kutenderera pano kupfupi, haawanzogara anopfuura maminetsi mashanu, uye muchikamu ichi muviri wakasununguka zvachose, nzeve dzakatambanudzwa, uye muswe haufambi. Zvisinei, zvinogona kuitika, apo katsi inorota, kuti makumbo anongoerekana afamba mujerks nokukurumidza uye kuti muromo unoputika mumhando yekunyemwerera kana kufema nokukurumidza, kuratidza chikamu chemazino. Hapana anonyatsoziva kuti katsi dzinorota nezvei: kukurumidza kufamba kwemakumbo kunoita kuti tifungidzire nzvimbo yekuvhima, asi sekuziva kwedu katsi yedu inogona kurota chimwe chinhu. Isu tinongoziva kuti muchikamu chipfupi ichi katsi inozorora uye, sekunge, inochaja.
zvikara zvikuru
Chokwadi ndechokuti nguva inopedzwa wakarara inoratidzika kuva yakanyanyisa. Kunyangwe katsi yemusango, tateguru uye muzukuru wekutanga wekati yedu yepamba, anopedza maawa akawanda ezuva ari munzvimbo yekurara-kati kana kurara zvakanyanya. Chikonzero chechimiro, sekutaura, ndechekuti kudzvinyirirwa kunoda huwandu hukuru hwesimba, mumuviri nepfungwa, izvo katsi inofanirwa kupora. Kunyangira, kumhanya, kusvetuka, kukwira, uye kupfuura zvese, kuisa pfungwa pabhizinesi -nekutaura ikoko kwe "kumusoro" kwatakaona tose patinenge tichiona mhuka, hazvina basa kuti igonzo kana cork-inobudisa simba readrenaline rakasimba uye kuparadza kukuru kwesimba.
Ukasatsva unokora
Chii chinoitika kana katsi ikasavhima uye isingatambe, kana kuti kashoma, sezvinongoita katsi dzepafurati dzinowanzoita, kunyanya kana dzichigara dziri dzoga? Mhinduro iri nyore uye inozivikanwa kune vese: katsi inoramba ichiunganidza simba mukuzorora kwenguva refu iyo isingakwanise kubva yapedza mukudzvinyirirwa kana kutamba, inongofuta, zvakawanda kana zvishoma sesu, shure kwezvose. Pano tinowana mutsauko wakakosha maererano nembwa, idzo dzakanyanya kurara. Imbwa inoda kuburitsa simba rakaunganidzwa, ini handigone kuzvibatsira. Kufamba imbwa yeguta - zvakanaka kuvhakacha kaviri pazuva kweawa imwe neimwe - haishandiswe kuzvisunungura, sevamwe vanhu vanokasira vachiri kufunga, asi kushandisa simba. Kana vasingabvumirwi, simba rakawandisa rinoshanduka kuva malaise, utsinye, uye kutya.
Katsi, kune rumwe rutivi, hadzina ichi chinodiwa. Kana dzisina kukurudzirwa, nemhoteredzo yekunze kana neimwe katsi kana nemunhu, dzinoramba dzichiunganidza simba rinozopedzisira rava mafuta. Hapana chinosuruvarisa, funga iwe: katsi inorema inogona kusangana nekunetseka kwakakomba nezera, asi mukati memimwe miganhu, semunhu anorema, inotungamira hupenyu hwakajairika. Asi zvakanaka kuziva, uye pasina kuedza kwakawanda kwatiri, zvinokwanisika kuzvigadzirisa. Zvakakwana kuvapa bhora kana kuti self-propelled mouse, zvakanyanya kushanda (uye zvakanyanya kunakidza kune katsi) pane kudya.
Kurara mukati
Panguva yekurara, katsi dzinochinjana pakati pechiedza nehope huru. Kurara kwako kwakareruka, inenge 70%. Idzi inguva pfupi dzinozivikanwa se "cat naps," uye dzinogona kutorwa hafu dzakarara nenzeve dzadzo kusvika. pindura kumashoko uye kumutsa iwo nekukurumidza. Muchokwadi, katsi, kunze kwekuve zvikara, imhuka kune dzimwe mhuka, saka hunhu hwadzo hunoita kuti dzingwarire njodzi dzinogona kuitika.
Mushure menguva ingangoita maminitsi makumi matatu ekurara, vanopinda chikamu chehope huru inozivikanwa sehope REM, iyo inotora chikamu chakasara chekurara kwese, uye kunyange zvazvo muviri wavo wakasununguka zvachose, katsi dzine semi-conscious dreams, sezvinoita vanhu. Izvi zvinodaro nekuti vanochengeta pfungwa dzavo dzakasvinura uye kuita kwehuropi kwakafanana neapo vakasvinura, saka vanogona kukurumidza kufambisa maziso avo, makumbo, nzeve, uye vanogona kunyange kutaura nekuchinja chimiro.
Nokudaro, zuva rekati yevakuru rinogona kugoverwa mukati 7 maawa akamuka uye 17 maawa ekurara, iyo maawa gumi nemaviri ekurara zvishoma uye maawa mashanu ekurara kukuru.
Kusagadzikana kwekurara mumakati: zvikonzero uye kudzivirira
Pane zvinhu zvakati kuti zvinogona kukanganisa kurara kwekatsi yako. Izvi ndizvo zvinonyanya kuitika:
Kupisa
Kunyanya kupisa, kupisa uye kutonhora, kunovhiringidza kurara kwekati, zvakanyanya kuwedzera nguva yechiitiko ichi. Kana katsi yako ichigara mumba, ipfungwa yakanaka kuchengetedza tembiricha yekamuri yakakodzera isingakanganise hope dzekatsi, uye kana kuchitonhora zvakanyanya. kukupa magumbeze kana nzvimbo dzinodziya dzekurara, izvi zvichabatsirawo kudzivirira zvimwe zvirwere zvekufema. Uku kutarisisa kwakakosha kune kittens dzisina bvudzi, seSphynx semuenzaniso.
Zvirwere
Makatsi inyanzvi pa vanza kurwadziwa kwako, saka zvakakosha zvikuru kutarisa kuchinja kwemaitiro ekurara, sezvo vanogona kuratidza kuti chimwe chinhu chakaipa. Kana katsi yako yakarara yakawandisa kana kuti lethargic, zviri nani kuenda kune vet kuti ubvise matambudziko ehutano. Izvo zvakare zviri nyore kushandura kune chikafu chakaderera muprotein uye yakakwirira mune yakakosha amino acids. Iwe unogona kutambura nezvirwere zvetsinga zvinokanganisa iyo yepakati tsinga system, kushayikwa kwekunzwa, dumbu kana mudumbu, chiropa kana itsvo zvirwere, chirwere chemoyo kana kusagadzikana kweropa seanemia. Kazhinji, kuwedzera kurara kunoperekedzwa neanorexia uye hutsanana husina kunaka.
Kune rimwe divi, kana akarara zvishoma uye aine simba rakawanda, nzara nenyota kupfuura kare, dambudziko re endocrine rakajairwa nekatsi dzechikuru rinogona kufungidzirwa, zvinogona hyperthyroidism.
Kufinhwa
Kana katsi dzichipedza nguva zhinji dzezuva dziri dzoga uye dzisina kushamwaridzana nedzimwe mhuka kana vanhu vadzo, dzinofinhwa., vakaora mwoyo nguva zhinji yezuva uye kana vasina kuwana basa riri nani, vanovata. Ndicho chikonzero nei zvakakosha kupedza nguva nekatsi, zvichavandudza mafungiro ake uye hutano hwake.
Kalori
Panguva ino katsi dzinoshanda zvakanyanya nekuda kwekuita kwe mahormone uye vanorara zvishoma nokuti vanopedza nguva yakawanda yezuva vachiwana ngwariro yevarume, kunyange kumba. Varumewo vanoderedza nguva yekurara nekuti vanenge vachitsvaga katsi hadzi uye nekuti vakazvipira kumaka ndima yavo kana kurwa nedzimwe katsi.
Kunetseka
Kushungurudzika kunokanganisa katsi zvakanyanya. Inogona kukonzera matambudziko ehutano (akadai seanorexia kana feline idiopathic cystitis), kuchinja kwemaitiro uye kuchinja kwemaitiro ekurara, kuratidza kuwedzera kana kuderera kwemaawa ekurara.
Zvizhinji zvezviitiko izvi zvinogona kuva kudzivisa kana kuvandudzasaka zvakakosha"teerera katsi yako”, kureva, kuona shanduko mukati kurara maitiro, kushambidzika, kana akachera zvakanyanya kana zvishoma, kana akavanza kana kuwedzera kwehasha. Nokuona kuchinja kuduku mumufambiro wavo, tinogona kukurumidza kuona kuti chimwe chinhu hachina kunaka uye tinogona kuchirapa. Muzviitiko izvi, chakanakira chingave chiri kuenda nacho kune vet, uyo achaita ongororo chaiyo uye kushandisa kurapa kwakakodzera zvichienderana nechikonzero chinokonzera.