Kodi Kuchita Zolimbitsa Thupi Ndiye Chinsinsi Cha Kugona Bwino?

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Otopa. Kumenya. Otopa. Kuchita masewera olimbitsa thupi kungathe, mosakayikira, kukusiyani okonzeka kugunda udzu. Koma malinga ndi kafukufuku watsopano, kulimbitsa thupi sikungokupangitsani kugona, kumatha kukupangitsani kugona bwino.

Anthu omwe amadziwika kuti ndi ochita masewera olimbitsa thupi adanenanso kuti kugona mokwanira kuposa omwe amadziona ngati osachita masewera olimbitsa thupi, malinga ndi kafukufuku watsopano wa National Sleep Foundation, ngakhale magulu onsewa atagona mofanana.

"Anthu omwe amagona bwino amafotokoza kuti amachita masewera olimbitsa thupi kwambiri, ndipo anthu ochita masewera olimbitsa thupi amakonda kugona bwino," akutero Matthew Buman, Ph.D., wothandizira pulofesa wochita masewera olimbitsa thupi komanso thanzi labwino pa yunivesite ya Arizona State ndi membala wa gulu lankhondo la NSF. "Tikudziwa kuti moyo ndi wotanganidwa kwambiri ndi anthu ambiri. Samagona mokwanira komanso samachita masewera olimbitsa thupi."

Mwa anthu a 1,000 omwe anafunsidwa ndi NSF, 48 peresenti adanena kuti amakhala ndi masewera olimbitsa thupi nthawi zonse, 25 peresenti amadziona kuti ndi ochita masewera olimbitsa thupi, ndipo 18 peresenti adanena kuti amachita masewera olimbitsa thupi nthawi zonse, kusiya asanu ndi anayi mwa anthu 100 aliwonse omwe adanena kuti sachita masewera olimbitsa thupi nkomwe. Ochita masewera olimbitsa thupi komanso osachita masewera olimbitsa thupi amafanananso kugona maola asanu ndi limodzi ndi mphindi 51 patsiku logwira ntchito ndi maola asanu ndi awiri ndi mphindi 37 za kugona masiku osagwira ntchito.

Olimbitsa thupi amalankhula za kugona kwabwino kwambiri, pomwe 17% imangonena kuti kugona kwawo kunali koyenera kapena koyipa kwambiri. Pafupifupi theka la osachita masewera olimbitsa thupi, kumbali ina, adanenanso kuti kugona mokwanira kapena koyipa. Komabe, ngakhale ochita masewera olimbitsa thupi opepuka anali bwino kuposa omwe sanachitepo kanthu: 24 peresenti amati amagona mokwanira kapena moipa kwambiri. "Ngakhale kuchita masewera olimbitsa thupi pang'ono kuli bwino kuposa kulibe," akutero a Buman. "Zikuwoneka kuti zina ndizabwino ndipo zina ndizabwinoko."

Iyi ndi nkhani yabwino - pamagulu onse ochita masewera olimbitsa thupi, koma makamaka mbatata. "Ngati simukugwira ntchito, kuwonjezera kuyenda kwa mphindi 10 tsiku lililonse kungapangitse mwayi wanu wogona bwino," a Max Hirshkowitz, Ph.D., wapampando wa gulu lofufuzira, adatero m'mawu ake.

Sikuti mukuchita masewera olimbitsa thupi kwa mphindi zingati kapena momwe mumachita masewera olimbitsa thupi mwamphamvu, koma ngati mungapeze chilichonse chomwe chikuwoneka kuti chikuganizira momwe mungagonere, atero a Michael A. Grandner, Ph.D. mlangizi wa zamaganizo komanso membala wa pulogalamu ya Behavioral Sleep Medicine ku yunivesite ya Pennsylvania. "Kungoyenda pang'ono pokha sikungakhale kokwanira kuti muchepetse mapaundi, koma kumatha kuthandizira kukonza kugona kwanu, komwe kumatha kukhala ndi zabwino zambiri, zotsika pambuyo pake," akutero.

Zowonadi, thanzi lathunthu limatha kukulitsa tulo, Buman akufotokoza. "Zina mwazomwe zimayambitsa kugona tulo ndi kunenepa kwambiri, matenda ashuga komanso kusuta," akutero. "Tikudziwa kuti kuchita masewera olimbitsa thupi nthawi zonse kungathandize kukonza chilichonse mwazinthu izi." Ochita masewera olimbitsa thupi omwe amafotokoza kugona kwabwinoko angakhale akusangalala ndi "zotsatira zabwino zomwe zimabwera chifukwa chochepetsa thupi, kuwongolera matenda a shuga ndi kusiya kusuta," akutero. Koma zolimbitsa thupi zimadziwikanso kuti zimachepetsa nkhawa, komanso kudabwitsidwa, kudabwa-timagona bwino tikakhala mwamtendere.

Ngakhale kuchita masewera olimbitsa thupi komwe simungaganizire "zolimbitsa thupi" kungayambitse kugona tulo. M'malo mwake, kungokhala pang'ono kungakuthandizeni kugona mokwanira.Pafupifupi 12 peresenti ya anthu omwe amati amakhala maola 10 kapena kupitilira tsiku lililonse atagona tulo tofa nato, pomwe 22% ya anthu omwe amakhala maola ochepera sikisi patsiku amachita, malinga ndi kafukufukuyu.

Tikudziwa kuti kukhala tsiku lililonse tsiku ndi tsiku kumatha kubweretsa zovuta zingapo, kuphatikizapo matenda amtima ndi matenda ashuga, osadalira kuchuluka kwa masewera olimbitsa thupi omwe munthu amapeza, atero a Buman. Uwu ndi kafukufuku woyamba wolumikizitsa ma desiki onsewo tulo tofa nato. "Kukhala pansi nthawi zonse kumakhala bwino, ngakhale utakhala wocheperako bwanji. Sichiyenera kuchita masewera olimbitsa thupi, itha kukhala chinthu chophweka ngati kuyimirira pa desiki yako mukamayimbiranso foni, kapena kuyenda pansi kubwalo kuti lankhulani ndi wantchito mnzanu m'malo mongotumiza imeloyo, "akutero.

Anthu omwe samachita masewera olimbitsa thupi amavutikanso kwambiri kuti akhalebe maso nthawi yakusana, monga kudya kapena kuyendetsa. "Thupi liyenera kugona monga momwe liyenera kudya ndipo liyenera kusuntha," akutero a Grandner, mneneri wa American Academy of Sleep Medicine. "Kugona, ntchito, zakudya - onse amathandizana ngati zipilala zitatu zofunika za thanzi."

Mwamwayi kwa aliyense amene akuyesera kuchita masewera olimbitsa thupi kukhala otanganidwa, kafukufukuyu adapezanso kuti kuchita masewera olimbitsa thupi kumapindulitsa kugona mosasamala kanthu za nthawi ya tsiku. Akatswiri amalimbikitsa kuti musiye maola ochepa pakati pa masewera olimbitsa thupi ndi nthawi yogona, koma Grandner akuti sizofunikira kukhala malangizo kwa aliyense. "Ngati mutha kupeza zochitika zanu [osachepera] ola limodzi kapena awiri musanagone, mwina ndi zabwino," akutero. "Koma mwayi ndiwe kuti mwina simupeza mphamvu kapena nthawi yomwe mungafune kuti musokoneze kugona kwanu."

A Buman akuvomereza, makamaka, ngakhale akuwonjezera kuti anthu ena amatha kumva kuti akuchita masewera olimbitsa thupi mochedwa kwambiri amasokoneza kugona kwawo, ndipo ayenera kuganizira zolimbitsa thupi msanga. Anthu omwe akulandira chithandizo cha kusowa tulo nthawi zambiri amauzidwanso kupewa kuchita masewera olimbitsa thupi mochedwa.

Mwina mosadabwitsa, opitilira theka la omwe adafunsidwa-pazochitika zilizonse-ananena kuti atatha usiku akugwedezeka ndi kutembenuka kapena usiku waufupi kusiyana ndi nthawi zonse, masewerawa amavutika. Tonse takhalapo: usiku wosayembekezereka umatsogolera kuzungulira pang'ono ndi batani lopumula m'malo modumphira pabedi kuti mukafike kumalo ochitira masewera olimbitsa thupi. Mwamwayi, tsiku lina lodumpha masewera olimbitsa thupi-kapena tsiku limodzi lochepetsera kugona kuti muwonetsetse kuti mukukwanira-mwinamwake sizingapange kusiyana kwakukulu, akutero Grandner, poganiza kuti mukugona mokwanira.

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