Badalida caadooyinkaaga hurdada

Hababka hurdada badanaa waxaa loo bartaa sidii caruurta. Markaan ku celcelino qaababkan sanado badan, waxay noqdaan caado.

Hurdo la'aan ayaa dhib ku ah hurdada ama hurdada. Xaalado badan, waad iska yareyn kartaa hurdo la'aanta adoo sameynaya xoogaa isbedello hab nololeed oo fudud. Laakiin, waxay qaadan kartaa waqti haddii aad yeelatay caadooyin hurdo oo isku mid ah sannado.

Dadka hurdo la aanta badanaa waxay ka walwalayaan inay helaan hurdo ku filan. Markasta oo ay isku dayaan in ay seexdaan, waxa sii bata jahawareerka iyo murugada, wayna ku sii adkaataa hurdada.

• In kasta oo 7 ilaa 8 saacadood habeenkii lagula taliyo dadka intiisa badan, carruurta iyo dhallinyarada waxay u baahan yihiin in ka badan.
• Dadka da'da ahi waxay ku fiicnaadaan hurdo yar habeenkii. Laakiin waxay weli u baahan karaan ilaa 8 saacadood oo hurdo ah muddo 24-saac ah.

Xusuusnow, tayada hurdada iyo sida aad u nasato ee aad dareento kadib waxay muhiim u tahay inta hurdo ee aad heshid.

Kahor intaadan seexan:

• Ku qor dhammaan waxyaabaha kaa welwelaya joornaal.Sidan ayaad walwalkaaga uga gudbin kartaa maskaxdaada una wareejin kartaa warqad, adiga oo ka tegaya fikradahaaga kuwa xasilloon oo ku habboon hurdada.

Inta lagu jiro maalinta:

• Noqo mid firfircoon. Soco ama jimicsi ugu yaraan 30 daqiiqo maalmaha badankood.
• Ha seexan hurdo maalintii ama fiidkii.

Jooji ama yaree sigaarka iyo cabitaanka aalkolada. Oo yaree qaadashada kaafeynta.

Haddii aad qaadanayso wax daawo ah, kaniiniyada cuntada, geedo yaryar, ama kaabis ah, weydii bixiyaha xanaanada caafimaadkaaga saamaynta ay ku yeelan karaan hurdadaada.

Raadi siyaabo aad ku maareyn karto walwalka.

• Baro farsamooyinka nasashada, sida sawirka la hagayo, dhageysiga muusikada, ama jimicsiga yoga ama fikirka.
• Dhegeyso jirkaaga marka ay kuu sheegeyso inaad gaabiso ama aad nasato.

Sariirtaadu waa hurdo Ha sameyn waxyaabo sida cunista ama shaqada inta aad sariirta jiifto.

Samee jadwal hurdo.

• Haddii ay suurogal tahay, soo tooso waqti isku mid ah maalin kasta.
• Sariirta aado isla waqti isku mid ah maalin kasta, laakiin aan ka badnayn 8 saacadood ka hor inta aanad filayn inaad bilawdo maalintaada.
• Ka fogow cabbitaannada leh kafeyn ama aalkolo fiidkii.
• Ka fogow cunista cuntada culus ugu yaraan 2 saacadood ka hor intaadan seexan.

Raadi dhaqdhaqaaqyo deggan, nasasho leh oo la sameeyo ka hor wakhtiga jiifka.

• Aqri ama qubeyso si aadan ugu mashquulin arrimaha walaaca leh.
• Ha daawan TV-ga ama ha isticmaalin kumbuyuutar u dhow waqtiga aad rabto inaad seexato.
• Ka fogow dhaqdhaqaaqa kordhiya garaaca wadnahaaga 2da saacadood ka hor intaadan seexan.
• Hubso in aagga aad seexanaysaa uu yahay mid deggan, mugdi ah, oo heer kulka aad jeceshahay ku jira.

Haddii aadan seexan karin 30 daqiiqo gudahood, kac oo u dhaqaaq qol kale. Samee dhaqdhaqaaq aamusnaan ah illaa aad hurdo dareento.

La hadal adeeg bixiyahaaga haddii:

• Waxaad dareemeysaa murugo ama niyad jab
• Xanuun ama raaxo la'aan ayaa kaa dhigeysa inaad soo jeedo
• Waxaad qaadanaysaa wax daawo ah oo laga yaabo inay hurdada kaa dhigto
• Waxaad dawooyin u qaadanaysay hurdo adigoon marka hore lahadlin takhtarkaaga

Hurdo la'aan - caadooyinka hurdada; Ciladda hurdo la'aanta - caadooyinka hurdada; Dhibaatooyinka hurdada; Nadaafadda hurdada

Websaydhka Akadeemiyada Mareykanka ee Daaweynta Hurdada. Hurdo la'aan - dulmar guud iyo xaqiiqo. sleepeducation.org/essentials-in-sleep/insomnia. La cusbooneysiiyay Maarso 4, 2015. Waxaa la helay Abriil 9, 2020.

Chokroverty S, Avidan AY. Hurdo iyo cilado. Gudaha: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, eds. Bradley's Neurology ee Tababbarka Caafimaadka. 7aad ed. Philadelphia, PA: Elsevier; 2016: cutubka 102.

Edinger JD, Leggett MK, Carney CE, Manber R. Daaweynta cilmu-nafsiga iyo habdhaqanka ee hurdo la'aanta II: hirgelinta iyo dad gaar ah. Gudaha: Kryger M, Roth T, Dement WC, eds. Mabaadi'da iyo Tababarka Daaweynta Hurdada. 6aad ed. Philadelphia, PA: Elsevier; 2017: cutubka 86.

Vaughn BV, Basner RC. Dhibaatooyinka hurdada. Gudaha: Goldman L, Schafer AI, eds. Daawada Goldman-Cecil. 26aad. Philadelphia, PA: Elsevier; 2020: baab 377.

• Hurdo Caafimaad qabta
• Hurdo la'aan
• Cilladaha hurdada