Nthawi Yabwino Yochitira Chilichonse Pantchito

Zamkati

• 6 koloko: Dzuka
• 7 am: Pezani Java Jolt Yanu
• 7:30 a.m.: Dinani Tumizani
• 8:00 a.m.: Fikirani Big Guy
• 9: 30 m'mawa: Chitani Msonkhano wa Gulu
• 10:30 mpaka 11:30 m'mawa: Chitani Ntchito Yovuta
• 2pm: Pitani Patsogolo, Onani Facebook
• 2:30 pm: Yendani Mwamsanga
• 3 pm: Konzani Mafunso Wantchito
• Maola a 4 pm: Tweet!
• 4:30 p.m.: Lankhulani Madandaulo
• 5 pm: Funsani Kukweza
• 6 pm: Khalani ndi Cold Cold
• 7 pm: Sanjani Bizinesi Yakudya
• Onaninso za

Kaya ikuuluka kapena kuyimirira, palibe funso kuti nthawi imachita gawo lofunikira pamoyo wanu watsiku ndi tsiku. Sayansi-ndi dziko lotizungulira-likuwonetsa izi: Mankhwala amatha kugwira ntchito kanayi kapena kasanu m'mawa kwambiri, mowa umakhudza kwambiri kuthekera kwanu kuyendetsa galimoto nthawi ya 12 m'mawa kuposa 6 koloko masana, ndipo zolemba zambiri za Olimpiki zalembedwa nthawi yamadzulo kuposa m'mawa pomwe kutentha kwa thupi kumakhala kokwera komanso minofu imakhala yolimba.

Pafupifupi chilichonse chomwe mumachita chimakhala ndi thupi losiyana malinga ndi nthawi yomwe mukuchichita, akutero Matthew Edlund, MD, ndi mkulu wa Center for Circadian Medicine. Izi ndichifukwa choti kusewera ndi mphamvu ya chizunguliro chanu - kapena wotchi yachilengedwe - kumatha kukulimbikitsani.

Vuto: "Moyo wamasiku ano umatipangitsa kukhala kovuta kuti tisakhale munthawi yofananira matupi athu mwachilengedwe amayenera kutsatira," atero a Steve Kay, Ph.D., katswiri wazamasamba komanso pulofesa wa sayansi yachilengedwe ku University of Southern California. Njira imodzi yamakono yamakono imasokoneza kugona: Kugwiritsa ntchito foni yamakono yanu musanagone. Kafukufuku waposachedwa ku Michigan State University adawonetsa kuti kugwiritsa ntchito foni yam'manja pambuyo pa 9 koloko masana. kudula nthawi yogona ndipo ophunzira anali atatopa kwambiri kuntchito tsiku lotsatira.

Nkhani yabwino? Mutha kugwiritsa ntchito mphamvu yakanthawi pongotengera nthawi yanu yachilengedwe, Kay akutero. Tsatirani ndondomekoyi kuti mutsimikizire tsiku lanu logwira ntchito kwambiri.

6 koloko: Dzuka

Malingaliro

Kafukufuku akuwonetsa kuti ma CEO opambana kwambiri, andale, komanso amalonda amadzuka m'mawa. Mbalame zoyambirira izi, kuphatikiza Purezidenti Obama, Margaret Thatcher, AOL CEO a Tim Armstrong, ndi Gwyneth Paltrow, akuti akukwera 6 koloko m'mawa kapena 4:30 am

Kay akufotokoza kuti nthawi zodzuka bwino zoyambilira izi zimatha kuyendetsedwa ndi kukakamizidwa kwa anthu kuti achite zinthu, koma zikuonekeranso kuti pali phindu lobwera m'mawa. Malinga ndi a Edlund, kuwunika kwa mbandakucha kumatha kukhala ndi chiyembekezo, komanso kumapangitsa kukhala kosavuta kuyimirira popeza mawotchi athu amkati amatha kuthamangitsidwa kale ndikukula kwa m'mawa.

7 am: Pezani Java Jolt Yanu

Malingaliro

Pali chifukwa chomwe timamwa khofi m'mawa: Zimatithandizanso kudzuka, akutero Kay. Caffeine imagwirizana ndi momwe thupi lanu limadzuka mwachilengedwe, chifukwa limathandizira dongosolo lanu lamanjenje ndikulimbikitsa kutulutsidwa kwa norepinephrine, neurotransmitter yomwe imapangitsa kuti anthu azikhala osamala komanso ozindikira.

7:30 a.m.: Dinani Tumizani

Malingaliro

Mark Di Vincenzo, katswiri wazaka komanso wolemba Gulani Ketchup mu Meyi ndikuuluka Masana, limalangiza kutumiza maimelo ofunikira Lachiwiri, Lachitatu, kapena Lachinayi. Kukambitsirana? Lolemba limakonda kutengedwa ndi misonkhano, ndipo anthu amatha kupita kukawona m'maganizo kapena kutchuthi Lachisanu. Kuphatikiza apo, maimelo omwe amatumizidwa pambuyo pake masana sawerengedwa mpaka masana kapena tsiku lotsatira, ndiye kuti munthu amene akutsegula imelo yanu ndikutumiza gawo loyamba la tsikulo.

8:00 a.m.: Fikirani Big Guy

Malingaliro

Mutha kukhala ndi mwayi wowombera patebulo lake ngati mungayimbire m'mawa, popeza alembi mwina sanakhalepo nthawi yomweyo, kotero kuti akuluakulu akhoza kuyankha mafoni awo panthawiyo, akufotokoza Di Vincenzo . Kuphatikiza apo, ngati mukuyimbira mlangizi wazachuma, tsiku labwino kwambiri loti muchite izi ndi Lachisanu, popeza masiku apakati amatengedwa ndi misonkhano yamakasitomala. Kupatula: Fonerani loya masana, popeza nthawi zambiri amayimilira m'mawa, atakhala kubwalo lamilandu kapena kumisonkhano, ndipo atenga nthawi yayitali masana, a Di Vincenzo akuwonjezera.

9: 30 m'mawa: Chitani Msonkhano wa Gulu

Malingaliro

Khazikitsani magulu am'magulu pafupifupi mphindi 30 ogwira ntchito atafika, atero Di Vincenzo. Malangizo a bonasi: Kafukufuku wina akuwonetsa kuti kusankha nthawi yosamvetseka-10: 35 am kapena 2: 40 pm-itha kukhala yothandiza kwambiri kuwonetsetsa kuti ogwira ntchito akufika munthawi yake popeza azisamalira nthawi. Ngati msonkhano uyamba 11 koloko m'mawa, ogwira ntchito angaganize kuti amayamba "pafupifupi 11" kotero ndi bwino kufika 11:05 a.m., Di Vincenzo akufotokoza.

10:30 mpaka 11:30 m'mawa: Chitani Ntchito Yovuta

Malingaliro

Kafukufuku akuwonetsa kuti kukhwima m'maganizo kumafika pachimake m'mawa kwambiri, chifukwa kutentha kwapakati pa thupi lanu kumapangitsa kukhala tcheru, akutero Edlund. Izi zimapangitsa nthawi ino kukhala yabwino poyambira ntchito iliyonse yomwe imafuna kulimbikira m'maganizo-kaya ndikukambirana zovuta, kukonzekera zowonetsera, kapena kulemba lipoti lovuta.

2pm: Pitani Patsogolo, Onani Facebook

Malingaliro

Osaimba mlandu sangweji yanu ya Turkey chifukwa cha kugwa kwanu pambuyo pa nkhomaliro. "Nyimbo zathu zaku circadian zimapangitsa kuti mphamvu zathu zizimira mwadzidzidzi pambuyo pa nthawi ya nkhomaliro, zomwe zimapangitsa kuti nthawi yamadzulo ikhale nthawi yabwino yochita zinthu zodetsa nkhawa monga kuwonera media media," akutero Kay. Gwiritsani ntchito nthawi yamasana kuti mupumule (mwachangu!) Kuti mupukute zolemba za #TBT pa Instagram kapena onani chimbale cha zithunzi cha bwenzi lanu pa Facebook. Ndipo palibe chifukwa chokhalira okhumudwa nazo: Kafukufuku akuwonetsa kuti kulola ogwira ntchito omwe ali ndi mwayi wogwiritsa ntchito zoulutsira mawu masana ndiwothandiza kwambiri.

2:30 pm: Yendani Mwamsanga

Malingaliro

Kudzimva kokoka kuja komwe kumamera pambuyo pa nkhomaliro? Sakanizani mwachangu ndikungopeza mpweya wabwino. "Kuchita masewera olimbitsa thupi kumatha kuthana ndi kutopa kwamaganizidwe mukangoyenda mphindi 10, ndikumakupatsani mphamvu," akutero Edlund. Ngati kupita panja sichotheka, yesetsani kuyendayenda kuofesi yanu mukamayankhula pafoni kapena kuyima pagulu la anzanu kuti mufunse funso m'malo molemba imelo.

3 pm: Konzani Mafunso Wantchito

Malingaliro

Panthawiyi, nonse inu ndi wofunsayo mumakhala tcheru chifukwa luso lamalingaliro limakweranso masana, akufotokoza Di Vincenzo. (Kukonzekera msonkhano wa 11 koloko kungakhale ndi zotsatira zofananazo.) Ingopewani kulowa pambuyo pa nkhomaliro pomwe anthu akhoza kukhala groggy.

Maola a 4 pm: Tweet!

Malingaliro

Ngati cholinga chanu ndi kukhala ndi ma virus, gwirani pa tweetyo mpaka ola la 4 koloko. Kafukufuku akuwonetsa kuti iyi ndi nthawi yabwino kwambiri kuti mulembetse ngati mukuyembekeza kuti muwerenga komanso kubwereza, Di Vincenzo akuti. Dzuwa likamatsika, anthu amayamba kuwunika m'maganizo ndikungoyang'ana muma media media asanachoke pantchito.

4:30 p.m.: Lankhulani Madandaulo

Malingaliro

Kuwombera Lachinayi kapena Lachisanu: "Sayansi yamakhalidwe ikuwonetsa kuti abwana anu azitha kubwereka khutu lachifundo kumapeto kwa sabata," akutero Di Vincenzo. Zowonjezereka: "Chikhalidwe chimayamba kusintha madzulo," akutero Edlund. Koma kumbukirani kuti izi zimasiyanasiyana kutengera mtundu wa tsiku lomwe abwana anu anali nalo, chifukwa chake khalani ndi umunthu-komanso dongosolo.

5 pm: Funsani Kukweza

Malingaliro

Ofufuza akusonyeza kuti nthaŵi zinali 4:30 kapena 5 koloko masana. (kachiwiri, kumapeto kwa sabata) zingakhale zabwino kwambiri. Sikuti womuyang'anirayo amangokhala wosangalala, komanso adutsa mndandanda wazambiri zomwe azichita ndipo azitha kukuyang'anirani, atero Di Vincenzo.

6 pm: Khalani ndi Cold Cold

Malingaliro

Zachidziwikire, pali chifukwa chasayansi chomwe ola lachisangalalo limatipangitsa kumva kukhala osangalala. "Madzulo ndi nthawi yabwino kucheza mogwirizana ndi nthawi yathu," akutero Kay. Kutentha kwa thupi lanu kumayamba kutsika chifukwa chazomwe mumachita tsikulo kuti mukhale omasuka komanso osapanikizika, koma kupanga melatonin (mankhwala ochepetsa kugona) sikunayambike kotero kuti simukumva tulo.

7 pm: Sanjani Bizinesi Yakudya

Malingaliro

Di Vincenzo akuwonetsa kuti mutenge kasitomala Lachiwiri usiku chifukwa malo odyera amakhala ochedwa, ndipo mudzakhala ndi mwayi wopeza tebulo ndikukhala ndi maseva omvetsera. Komanso, kutumiza chakudya nthawi zambiri kumafika kumapeto kwa sabata kapena Lolemba, motero chakudyacho chimakhala chabwino kwambiri tsiku lomwelo.

Onaninso za