Kuphimba Mphamvu: Malangizo Anu Othandizira Kuti Mutseke Kwambiri

Zamkati

• Ubwino wamagetsi amatha
• Ndani ayenera kugona?
• Kodi kugona pang'ono kumafanana bwanji ndi khofi?
• Mphamvu yabwino
• Pangani malo abwino ogona
• Muzikhala ndi nthawi yokwanira
• Taganizirani za caffeine
• Ngati ndinu wogwira ntchito yosinthana, pangani chizolowezi

Ena mwa mabizinesi odziwika bwino ndi mabungwe kunja uko - amaganiza kuti Google, Nike, NASA - azindikira kuti kulumikizana kumatha kuthandizira kukulitsa zokolola. Ndicho chifukwa chake ambiri akuyika ndalama muzipinda za nap ndikusintha malo amisonkhano kukhala zipinda zogona.

"Ganizo loti kugona tulo ndi kwa ana omwe sanayambebe kupita kusukulu sizowona," akutero a Raj Dasgupta MD, pulofesa wa zamapapu ndi ogona ku University of Southern California.

Mwakutero, kulowerera kwamagetsi kumapereka madalitso ochulukirapo athanzi, kuchokera pakuthandizira kuthetsa nkhawa mpaka kukulitsa chidwi.

Koma, mungatani, kuti muwonjezere kulowetsa magetsi pantchito yanu ya tsiku ndi tsiku? Onani owongolera athu pamagetsi, pansipa, kuti mudziwe momwe mungachitire bwino.

Ubwino wamagetsi amatha

Kugona bwino kumathandiza kuti ubongo ugwire bwino ntchito, kuphatikiza kukumbukira, kuchotsa poizoni yemwe amakhala tsiku lonse, komanso mphamvu zambiri, atero a Camilo A. Ruiz, DO, director director ku Choice Physicians Sleep Center ku South Florida.

"Pali kuyendetsa kuti tifunefune kugona nthawi ina masana," akutero. Pamene ntchitoyi ikukula, imakugonjetsani, ndikugonetsani usiku. "Lingaliro loti ndikudina ndikuti titha kukonzanso izi ndikuyembekeza kuti titha kugwira ntchito pamwambamwamba," akuwonjezera Ruiz.

Mwa anthu osagona, kafukufuku akuwonetsa kuti kugona pang'ono kumawonjezera chidwi, magwiridwe antchito, komanso luso la kuphunzira, akuwonjezera Dr. Dasgupta. Kafukufuku wina apeza kuti kulumikizana kwamagetsi kumathandizanso kukulitsa chitetezo chamthupi.

Ndani ayenera kugona?

Ayi aliyense imafuna kugona. Choyamba, anthu omwe ali ndi vuto la kugona sayenera kugona, akufotokoza a Michael Breus, PhD, katswiri wodziwa kugona mokwanira ku Manhattan Beach, California. Ngati muli ndi vuto la kugona, nthawi yopuma masana imatha kukupangitsani kumva kuti simukuyenera kugona usiku, zomwe zingawonjezere vuto lanu.

"Ngati mukugona mokwanira pobwezeretsa ndikugwira ntchito bwino masana, mwina simusowa kugona," akuwonjezera Dasgupta.

Koma nazi nsomba: Oposa aku America samalandira kuchuluka kwa maola asanu ndi awiri usiku. Chifukwa chake, mwina simukugona momwe mukuganizira.

"Pali anthu ambiri omwe amati," Ndikuganiza kuti ndimagona bwino, "koma ngati mutaphunzira nawo zagona, akanakhala ndi mavuto ogona," akutero Ruiz.

Mukawona kuti zokolola zanu zikuyamba kuchepa, simungathe kusanthula zambiri mwachangu m'mawa, kapena mumangolota kapena mumamva ngati pali "chifunga" chomwe simungagwiremo, mutha kupindula ndi kugona pang'ono , Ruiz akuwonjezera.

Kodi kugona pang'ono kumafanana bwanji ndi khofi?

Ngakhale pali zowonjezera zowonjezera zambiri kunja uko, monga khofi, palibe chabwino kuposa kugona, akufotokoza Ruiz. Kugona kumabwezeretsanso ubongo ndi thupi.

Zimathandizanso kuthana ndi ngongole yogona, yomwe imatha kukulitsa kukula kwa matenda osatha komanso kusokonezeka kwamaganizidwe, malinga ndi, kuphatikiza mphamvu zochepa komanso kusachita bwino.

"Timagona pazifukwa - kupumula ndikubwezeretsanso," akutero Ruiz.

“Khofi ndi zinthu zina zopatsa mphamvu ndi za kanthawi kochepa, mosiyana ndi kugona pang'ono, komwe kumatha kukupatsanso maola awiri kapena atatu owonjezera. [Ndizoposa zomwe mungapeze kuchokera ku khofi. "

Mphamvu yabwino

Kuti mukwaniritse bwino kugona kwanu, muyenera kukonza nthawi yanu. Kafukufuku yemwe NASA adatchulapo kawirikawiri mu 1995 adapeza kuti kugona pang'ono kwa mphindi 26 ndi "malo okoma" ogona, kukulitsa chidwi ndi 54% ndikugwira ntchito ndi 34 peresenti.

Komabe, akatswiri amavomereza kuti kulikonse kuyambira mphindi 20 mpaka 30 ndikokwanira kupeza phindu popanda kukusiyani mukumva kuwawa mukadzuka. Ndipo musaiwale kuyika alamu kuti musadutse pazenera.

Ichi ndichifukwa chake kutalika kwa kugona kumakhala kofunika: Kugona kumachitika mowzungulira. Kuzungulira koyenera kumayamba ndikamagona opepuka omwe amatchedwa kugona kosafulumira kwa maso (NREM) kugona ndipo pamapeto pake kumadzagona tulo tofa nato tomwe timatchedwa kugona kwa REM.

Kuzungulira uku kumachitika mobwerezabwereza mukamagona, kuzungulira kulikonse kumatenga pafupifupi mphindi 90. Kugona tulo taku REM ndikofunikira paumoyo wathunthu-ndi pamene thupi lanu limagwira ntchito kuti libwezeretse mphamvu, kuonjezera magazi ku minofu, ndikulimbikitsa kukula ndi kukonza kwa mafupa ndi mafupa.

Mukamagona, muyenera kupewa.

Izi ndichifukwa choti mukadzuka ku tulo ta REM, mutha kukhala ndi vuto la kugona, komwe mumasiyidwa ndikudzimva komanso kusokonezeka. Ngati, komabe, mutangogona pang'ono mphindi 20, mosakayikira mudzawuka pang'ono pang'ono kugona motero mumatsitsimulidwa.

Koma kupitirira nthawi yomwe mumagona, pali njira zinanso zopangira kugona tulo mwamphamvu. Yambani ndi njira zinayi izi.

Pangani malo abwino ogona

Chipinda chamdima, chozizira, chokhazikika ndi choyenera kugona, atero Dasgupta. Ngati simungathe kuyang'anira kuwala, kutentha, kapena phokoso panokha, Dasgupta akuwonetsa kuvala chigoba chogona, kuvula zigawo zowonjezera monga zoluka, ndikuganiza pulogalamu yoyera ya phokoso.

Mufunanso kupewa zosokoneza, zomwe zingatanthauze kuzimitsa foni yanu kwa mphindi zochepa kapena kuyika chikwangwani chakale "musasokoneze" pakhomo panu.

Muzikhala ndi nthawi yokwanira

Pakati pa 1 koloko masana ndi 3 p.m. kutentha kwa thupi lanu kumatsika ndipo pamakhala kuchuluka kwa mahomoni ogona a melatonin. Kuphatikizaku kumakupangitsani kugona, ndichifukwa chake ino ndi nthawi yabwino kugona, akufotokoza Breus.

Pomwe nthawi zambiri simukufuna kugona pambuyo pa 3 kapena 4 koloko. - zingakhudze momwe mumagonera bwino usiku womwewo - ngati ndinu kadzidzi usiku, kugona pang'ono nthawi ya 5 kapena 6 koloko masana. itha kukuthandizani kupyola m'mawa, akuwonjezera Ruiz.

Ruiz ananenanso kuti kugona ola limodzi kapena awiri musanachite china chofunikira - chochitika choyankhula pagulu kapena ntchito yovuta kuntchito - chitha kulimbikitsa chidwi ndi chidwi chazidziwitso.

Taganizirani za caffeine

Lingaliro lakumwa khofi musanagone lingawoneke kukhala losagwirizana, koma popeza caffeine imatenga pafupifupi mphindi 20 mpaka 30 kuti mulowemo, kukhala ndi chilimbikitso musanagone kumakupatsani mwayi wadzuka ndi chidwi chochulukirapo, akufotokoza Dasgupta.

Ngati ndinu wogwira ntchito yosinthana, pangani chizolowezi

Ngati ndinu dokotala, namwino, wozimitsa moto, kapena mumagwira ntchito ina yomwe imafuna maola ochulukirapo kuposa 9 mpaka 5, ndiye kuti kugona kwanu kumasokonezeka. Kugwiritsa ntchito nthawi yopuma kuti mugwire ntchito yopumira magetsi kungakuthandizeni kugona mokhazikika.

"Ngati mumangokhalira kugona, kusanja nthawi kungathandize kuti thupi lanu lizolowere," akutero a Dasgupta. Mudzakula kuyembekezera kugona pang'ono pakati pa 1:20 ndi 1:40 masana, mwachitsanzo, ndikutha kuyambiranso thupi ndi ubongo kwinaku mukudula nawo maso pafupipafupi.

Cassie Shortsleeve ndi wolemba komanso wokonza zinthu pawokha waku Boston. Adagwirapo ntchito ku Shape ndi Men's Health ndipo amathandizira pafupipafupi pazosindikiza ndi zolemba zapa digito monga Women's Health, Condé Nast Traveler, ndi Komanso for Equinox. Ndi digiri mu Chingerezi komanso zolemba zaluso kuchokera ku College of the Holy Cross, ali ndi chidwi chofotokoza zaumoyo, mayendedwe, komanso maulendo.