Njira 3 Zogwiritsa Ntchito Chatekinoloje Usiku — Ndipo Timagona Tulo Mopepuka

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Pakadali pano, mwina mudamvapo (ndikumva… ndikumva) kuti kugwiritsa ntchito zamagetsi musanagone sikokwanira kugona tulo tabwino. Wolakwa: kuwala kwa buluu komwe kumaperekedwa ndi zowonera pazidazi, komwe kumapusitsa ubongo wanu kuganiza kuti ndi masana, ndikutseka njira zogona za thupi.

Kafukufuku waposachedwa, yemwe adasindikizidwa mu Zokambirana za National Academy of Sciences, adapeza kuti zimatengera anthu omwe amawerenga pa iPads asanagone mphindi 10 motalika kuposa omwe amakonda kusindikiza mabuku kuti achoke; owerenga e-e analinso ndi mayendedwe ocheperako mwachangu usiku, chosonyeza kugona. (Nkhani ina? Kugona mameseji. Kodi Mumagwiritsa Ntchito Zolemba?)

Ophunzirawo amawerenga kwa maola anayi usiku uliwonse, zomwe ndizochepa kwambiri ngakhale kwa mabuku akuluakulu pakati pathu. (Ngakhale mutaganizira za nthawi yomwe mumakhala usiku mukuwonera TV, kutumizirana mameseji, kugula zinthu pa intaneti - sikokwanira kwenikweni.) Koma maphunziro ena ambiri asonyeza kuti ngakhale kuyatsa kocheperako kwa kuwala kwa buluu kuchokera pamagetsi akhoza kukupangitsani kukhala maso. Ndipo ngakhale kusiya zida zamagetsi musanagone mwina ndiyo njira yabwino kwambiri yowonetsetsa kuti mukugona osadodometsedwa, si njira yokhayo. Malangizo atatuwa angathandizenso.

Ganizirani za Kindle

Pakafukufuku pamwambapa, olemba kafukufuku adasanthula mapiritsi angapo ndi owerenga e, kuphatikiza iPad, iPhone, Nook Colour, Kindle, ndi Kindle Fire. Ambiri amatulutsa kuwala kofananako-kupatula Kindle e-reader. Zimangowunikira kuwala kozungulira, komwe sikowononga tulo monga kuwala kochokera kuzida zina. (Zamagetsi siwo okhawo ogwiritsira ntchito tulo. Nazi zifukwa zingapo zomwe Simukugona.)

Sungani Zolemba Pautali wa Arm

Maphunziro ambiri okhudza mphamvu zamagetsi pa kugona amayang'ana pamapiritsi omwe amawalitsa kwambiri. Koma ngati muchepetsa chinsalu pamalo ochepetsetsa ndikugwirizira chipangizocho kutali ndi nkhope yanu (mainchesi 14 kapena kupitilira apo, malinga ndi kafukufuku woperekedwa ku SLEEP 2013), muchepetsa kwambiri kuchuluka kwa kuwala komwe kumafikira diso, kuteteza kugona kwako.

Chotsani Buluu

Mapulogalamu monga f.lux (yaulere; justgetflux.com) ndi Twilight (yaulere; play.google.com) imayamba kuzimitsa zowonera zamagetsi anu dzuwa likamalowa kuti muchepetse kuwala kwabuluu komwe mumawona usiku. Kapena yesani zotchinga zowunikira buluu, monga SleepShield, yam'manja, mapiritsi, ndi ma laputopu (kuyambira $ 20; sleepshield.com), kapena magalasi, monga BluBlocker (kuyambira $ 30; blublocker.com). (Mukadali maso? Phunzirani Momwe Mungakonzere Kuchipinda Kwanu Kugona Bwino.)

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