Gwiritsani Ntchito Mphindi 90 Yotseka Button Kuti Muzilimbikitsa M'mawa Wanu

Zamkati

• Tsiku loyamba
• Tsiku lachiwiri
• Tsiku lachitatu
• Tsiku lachinayi ndi lachisanu
• Tsiku lachisanu ndi chimodzi
• Tsiku lomaliza
• Kodi ndinganene kuti zidagwira?

Kodi kuyika alamu mphindi 90 musanadzuke kumakuthandizani kuti muziwuka pabedi ndi mphamvu zambiri?

Kugona ndipo tili pachibwenzi, kudzipereka, ubale wachikondi. Ndimakonda kugona, ndipo kugona kumandikonda - molimba. Vuto ndiloti, nthawi zonse timakhala osachepera maola asanu ndi atatu usiku limodzi popanda kulimbana, m'mawa ukadzafika sindingathe kudzichotsa ndekha kwa wonditsata (er, pillow), ngakhale nditakhala kuti ndagona mokwanira.

M'malo mwake, ndimasilira (ndikusinkhasinkha ndi kusinkhasinkha) mpaka nditadzuka mochedwa, ndikukakamiza chizolowezi changa cham'mawa kulowa m'malo opukutira maso, malo osambira masiponji, khofi wopita, komanso masiku ofikira. Chifukwa chake nditamva kuti pangakhale njira yabwinoko yodziyimira ndekha kuchokera kulumikizano yanga yam'mawa ndi tulo - ndikudodometsa kwa mphindi 90 - ndinachita chidwi.

Nayi mfundo yayikulu: M'malo mothera theka mpaka ola lathunthu mukumenya batani lobisalira mobwerezabwereza ndikudumphira mu zomwe ofufuza amatcha "tulo togawana" (zomwe mumatha kugwira ntchito tsiku lonse), mumayika ma alarm awiri.Imodzi yakhazikitsidwa kwa mphindi 90 musanafune kudzuka ndipo inayo kwa nthawi yanu kwenikweni ndikufuna kudzuka.

Chiphunzitsochi, akufotokoza a Chris Winter, MD, director of the Sleep Medicine Center ku Martha Jefferson Hospital ku Virginia, ndikuti mphindi 90 za kugona zomwe mumapeza pakati pa kusinira ndi nthawi yogona mokwanira, zomwe zimakupatsani mwayi woti mudzuke mutatha REM, m'malo mwa during. Tsalani bwino.

Kodi ma alamu awiri angandithandizire kuthetsa chibwenzi changa (chodalira) ndikugona? Ndinaganiza zoyesa kwa sabata.

Tsiku loyamba

Usiku wapitawo, ndinayika alamu nthawi ya 6:30 m'mawa ndi ina 8:00 a.m. - maola asanu ndi anayi athunthu nditagunda udzu. Pamene alamu yoyamba ija idalira, ndidadumpha pakama chifukwa ndimayenera kutulutsa.

Nditangobwerera pakati pa mapepala ndikumagona, ngati boma langa la REM limatenga mphindi 90, tsopano ndinali ndi mphindi 86 kuti ndimalize. Mwina ndichifukwa chake nthawi ya 8:00 m'mawa pomwe alamu yanga idalira, ndimamva ngati zinyalala.

Chifukwa cha kuyesaku ndidadzuka ndikukasamba, ndikukhulupirira kuti grogginess yomwe ndimamva ikutha. Koma sizinachitike mpaka nditatsiriza kapu yanga yachiwiri ya khofi.

Tsiku lachiwiri

Ndinali ndi msonkhano wam'mawa tsiku lomwelo, kotero ndinayika alamu yanga yoyamba 5:30 a.m. ndipo yachiwiri kwa 7:00 a.m. Kudzuka 7:00 a.m. kunali kamphepo kaye; Ndidalumphira pabedi, ndinazolowera mwachangu matayala anga a yoga, ndipo ndinakhala ndi nthawi yowongoka tsitsi langa ndisanatuluke pakhomo la msonkhano wanga.

Nayi chinthu chake ... sindikumbukira zakumva ndikutseka alarm ya 5:30 a.m. (kwenikweni, zero), ngakhale zabwino kuti ndidayiyika. Mosasamala kanthu, ndinali wamphamvu kwambiri m'mawa wonse, ndipo nthawi zambiri ndimakhala ngati mbalame yoyambirira ya A +.

Tsiku lachitatu

Monga tsiku loyamba loyesera, pamene alamu yanga yoyamba idalira, ndimayenera kutema. Ndimamva bwino (nkuti, 6 mwa 10) ndikwanitsa ayi snooze pomwe alamu yanga yachiwiri idalira 8:00 a.m.Koma ndinali ndi nkhawa kuti ndikuwononga kuyesaku ndikungodzipatsa mphindi 80 mpaka 85ish ku REM m'malo mwa 90, kotero ndidayitanitsa katswiri wogona ku Zima kuti andilangize.

Kutembenukira, 90 si nambala yamatsenga.

"Pali lingaliro loti aliyense amagona mphindi 90 koma izi ndizapadera, osati lamulo," akutero Winter. "Izi zikutanthauza kuti kayendedwe kanu ka REM kakhoza kukhala kotalika kapena kofupikitsa kuposa mphindi 90. Chifukwa chake simuyenera kumva kuti mudzuka ndikumva bwino ngati mutadzuka mphindi zisanu pambuyo pake kapena koyambirira. " Phew.

Malingana ngati sindinadzuke ndikumva nditatopa - ndipo sindinali - Zima adati asadandaule za nthawi yopuma ya bafa.

Tsiku lachinayi ndi lachisanu

Masiku ano, pakati pa mabelu awiri alamu, ndinali ndi maloto ovuta kwambiri, omwe ndimatha kukumbukira kukhala nawo m'moyo wanga wonse. Lachinayi, ndinalota ndili mwana wamkazi wa ng'ombe wotchedwa Beverly yemwe anali wosambira ku Olimpiki, ndipo ndinali ndi galu woweta dzina lake Fido yemwe amalankhula Chirasha (mozama). Kenako, Lachisanu, ndinali ndi maloto omwe ndidasamukira ku Texas kuti ndikakhale katswiri wampikisano wa CrossFit.

Mwachiwonekere, ndili ndi mwayi wothamanga - komanso chidwi chofufuza za Kummwera - kuti maloto anga akundilimbikitsa kuti ndifufuze? Chosangalatsa ndichakuti, Zima anali atandiuza kuti ndizisunga magazini yamaloto pafupi ndi bedi langa sabata ino chifukwa amaganiza kuti kuyesaku kukhudza maloto anga.

Kulota motere kumatanthauza kuti kudzuka kunali kosokoneza kwambiri. Masiku onsewa zidanditengera mphindi zisanu kuti nditsike kuchokera ku "loto lalitali" ndikudzisonkhanitsa.

Koma nditadzuka, sindinathenso kugona! Chifukwa chake ndikuganiza kuti munganene kuti kubera kunagwira.

Tsiku lachisanu ndi chimodzi

Ndidamva alamu yanga yoyamba ya 7:00 am ndi alamu yanga yachiwiri ku 8:30 am, koma mosangalala ndinayamwa woyamwa mpaka 10: 30am - omaliza kwambiri omwe ndimatha kugona ngati ndikadafunabe kukhala nawo, Loweruka m'mawa 11 : 00 am CrossFit kalasi.

Ndinamva kupumula bwino bwino, zomwe zinali zabwino chifukwa ndinalibe nthawi yoti ndikanyamule khofi ndikupita kokachita masewera olimbitsa thupi. Koma ine anachita kugunda snooze kwa maola awiri athunthu… kuyankhula zolephera.

Tsiku lomaliza

Nthawi zambiri ndimagona Lamlungu, koma ndinali ndi zinthu zingapo zomwe ndimafuna kuti ndiyambe nditalemba mndandanda ndisanapite ku masewera olimbitsa thupi. Chifukwa chake, ndinakhazikitsanso alamu yanga yoyamba nthawi ya 7:00 a.m. ndi alamu yanga yachiwiri nthawi ya 8:30 a.m.Nditagona pofika 10:00 pm usiku wapitawu, ndinali nditaimirira ngakhale alamu yoyamba isanalire!

Ndidakhazikitsa shopu, ndimamwa joe, ndikuyankha maimelo nthawi ya 6:30 a.m.Ngakhale kubera sikunali chifukwa, nditha kuyitanitsa kupambana.

Kodi ndinganene kuti zidagwira?

Kuyesayesa kwanga kwa sabata kuti ndipewe batani la snooze sikunali kokwanira kuti andichotsere chikondi changa cha Zzzville. Koma, mphindi 90 ya alarm anachita ndilepheretse kumenya snooze tsiku lililonse koma limodzi (ndipo linali Loweruka, kotero sindidzakhala wankhanza ndekha).

Ngakhale sindinakhale wamatsenga nditayesa kubera, ndinaphunzira kuti panali phindu limodzi lalikulu pakudzuka koyamba kapena kachiwiri: nthawi yochulukirapo m'masiku anga kuti ndigwire ntchito!

Kupitabe patsogolo, sindingathe kulonjeza kuti masiku anga akuthyola ali kumbuyo kwanga mpaka kalekale. Koma kuthyolako uku kunandionetsa kuti nditha kutha ndi batani langa lopumira ndipo pitilizani zachikondi changa ndi tulo.

Gabrielle Kassel ndimasewera a rugby, othamanga matope, wophatikiza mapuloteni-smoothie, kuphika chakudya, CrossFitting, wolemba zaumoyo ku New York. Amayendetsa ulendo wawo kwa milungu iwiri, adayesa zovuta za Whole30, ndipo adadya, kumwa, kutsuka, kutsuka, ndikusamba makala - zonsezi mdzina la utolankhani. Mu nthawi yake yaulere, amatha kupezeka akuwerenga mabuku othandizira, kutsitsa benchi, kapena kuchita hygge. Mutsatireni pa Instagram.