Zizolowezi Zamadzulo Zabwino Zabwino

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Kuchokera "ikani alamu anu kutsidya lina la chipindacho" kuti "mukayike ndalama mumphika wa khofi wokhala ndi nthawi," mwina mudamvapo maupangiri miliyoni osagunda kale. Koma, pokhapokha ngati ndinu munthu wam'mawa weniweni, kudzuka ngakhale ola limodzi m'mbuyomu kuposa nthawi zonse kumakhala kosatheka. Izi zili choncho chifukwa mbalame zoyambirira ndi akadzidzi a usiku (ndi chiyani ndi mbalame ndi mawotchi ozungulira, mulimonsemo?) Amakhala ndi nthawi yosiyana, atero a Michael Terman, Ph.D., pulofesa wa psychology ku University University komanso wolemba nawo Bwezeretsani Wotchi Wanu Wamkati. Gulu la ma neuron omwe amapezeka mdera la suprachiasmatic nucleus (SCN) la hypothalamus yaubongo wanu imagwira ntchito ngati chowonera nthawi cha thupi lanu, ndikumuuza nthawi yomwe muyenera kukhala maso kapena kugona. Ndipo, pomwe makonda anu osakhulupirika akukhulupilira kuti ali ndi chibadwa, inu angathe akhazikitsenso ndi khama pang'ono - zomwe zimakhala zosavuta kuposa kukhala ndi moyo pa thanki yopanda kanthu.

Chifukwa chake, ngati mukuyesera kudzuka msanga osapangitsa tsiku lanu lonse kukhala lovuta, muyenera kusuntha nthawi yanu yogona ndi kudzuka powonjezera mphindi 15, akutero Stephanie Silberman, Ph.D., mnzake wa American Academy of Sleep Medicine komanso wolemba wa Buku la Insomnia Workbook. Anthu ambiri amaiwala kuti kuti mudzuke msanga, muyeneranso kugona msanga. Ndizokhudza kusinthitsa nthawi yanu, osati kuphunzira kusamalira tulo pang'ono.

Zitenga nthawi yayitali bwanji kuti muzolowere mphindi khumi ndi zisanu zokha zimadalira wotchi yanu yoyandikira komanso momwe imasinthira. FYI, akadzidzi usiku amakhala bwino pakusintha kusintha kwa tulo, atero W. Christopher Winter, MD, director director ku Martha Jefferson Hospital Sleep Medicine Center. Zima zimagwira ntchito ndi magulu ochita masewera olimbitsa thupi kuti akwaniritse bwino kugona kwawo.

Ndikofunika kukumbukira, komabe, kuti ngakhale thupi lanu likhale liti kapena nthawi yomwe mungadzuke - sizachilendo kudana ndi moyo kwa mphindi 20 zoyambirira mpaka theka la ola mutatha kutsegula maso anu otopa. Ochita kafukufuku akuti nthawi imeneyo ndi "kugona tulo," akutero Silberman. Kwenikweni, ndi nthawi yomwe thupi lanu limapita, "Ugh, chabwino, ndikuganiza ndiyeneradi kukhala maso." Kotero, ngati mutemberera dziko pamene alamu yanu ikulira, sizikutanthauza kuti khama lanu la maso owala-ndi-bushy-tailed lalephera.

Takonzeka kukhala munthu wam'mawa? Popeza wotchi yanu yozungulira imakhazikika pakuwunika, kutentha thupi, kuchita masewera olimbitsa thupi, ndi chakudya, malangizo otsatirawa akuthandizira sayansi akuthandizani kuti mugone bwino mukamazolowera kusintha kwa mphindi 15 mpaka nthawi zoyambirira kugona ndi kudzuka. Mmawa wanu wabwino ukuyembekezera.

[Werengani nkhani yonse pa Refinery 29!]

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