Momwe Munthawi Yopusa Imagwirira Ntchito Imakupanikizani

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Lamulo la kugona kwa maola asanu ndi atatu ndi lamulo la thanzi labwino lomwe limaganiziridwa kukhala lopindika. Sikuti aliyense amafunikira eyiti yolimba (Margaret Thatcher adathamanga kwambiri U.K. pa anayi!); anthu ena (inenso ndinaphatikizapo) amafunikira zina; ndipo liti mumalemba maola amenewo (kuyambira 10 koloko mpaka 6 koloko kapena 1 a.m. mpaka 9 koloko) sizofunikira monga kungodula mitengo. Mitundu ya circadian ya aliyense ndi yosiyana, pambuyo pake, sichoncho? Ndipo akatswiri ambiri ogona angakuuzeni kuti "zabwino zanu zonse zzz zabwera pakati pausiku" mantra sizowonadi. (Mukufuna dongosolo labwino la nthawi yausiku? Tsatirani njira izi 12 kuti mugone bwino.)

Tikudziwanso kuti kusintha-ntchito ndi b-a-d-ya thupi lanu, thanzi lanu, komanso kukhala ndi thanzi labwino. Ndizoipa kwambiri, kwenikweni, kuti World Health Organisation (WHO) imayiyika ngati carcinogen. Chifukwa chake siziyenera kudabwitsa kuti kafukufuku waposachedwa ku France adalumikiza zaka 10 zogwira ntchito modabwitsa (la, usiku) mpaka zaka 6.5 zakuchepa kwazidziwitso zazaka. (Ouch.) Kodi simuyenera kuda nkhawa kuti nthawi ikadzatha? Kafukufuku watsopano adapezanso kuti masiku 50 a zilizonse ndandanda yosakhazikika (izi zikutanthauza kugona pakati pausiku kapena kudzuka isanafike 5 koloko koloko m'mawa) zinkalumikizidwa ndi vuto lalikulu lamalingaliro komanso kuchepa kwa chidziwitso kwazaka 4.3. Imeneyi ndi nkhani yoyipa kwa mbalame zoyambirira ndi akadzidzi usiku, chimodzimodzi.

"Kugona ndi kudzuka nthawizi kumadetsa nkhawa kwambiri thupi," akutero Chris Winter, MD, komanso mkulu wa zachipatala ku Martha Jefferson Sleep Medicine Center ku Charlottesville, VA. Ndipo kupsinjika kumatha kuyambitsa cortisol-ndiponso kutha kwazinthu zina muubongo (monga hippocampus), akuwonjezera. China china choyenera kuganizira: Kupsinjika konse kumeneku kumatha kukulitsa kunenepa, matenda ashuga, ndi kuthamanga kwa magazi - zonse zomwe zimatha kukhudza kuzindikira.

Lamulo labwino kwambiri: "Patapita nthawi tikamagona-timayenera kudzuka nthawi inayake-nkhawa zathu za kugona bwino kapena kusakwanira, zomwe zimatha kukhala ndi matupi athu pakapita nthawi. Khalani ogona onse usiku kamodzi pachaka; wopanda mavuto. Chitani izi usiku wochuluka kuposa ayi; nkhani zoyipa. " Ndiye mtsikana angachite chiyani ngati nthawi yake yogona ndi wonky pang'ono? Tsatirani malangizo atatu a Zima, pansipa.

1. Wonjezerani maola-pamene mungathe. Ogwira ntchito zosinthana ambiri amagona maola 5 mpaka 7 ochepera ocheza tsiku pa sabata, zomwe ndi njira yothandizira masoka azaumoyo.

2. Yesetsani kugwirira limodzi usiku / m'mawa kwambiri. Kuwotcha kandulo pakati pausiku kuntchito mausiku angapo sabata ino? Muli ndi mafoni ochepa odzuka m'bandakucha? Ndibwino kukonzekera masiku ochepa ogona modzidzimutsa m'malo mopita mobwerezabwereza ndi ndandanda yachilendo.

3. Samalirani thupi lanu. Ngakhale mutakhala kuti mwatopa kwambiri, mwatopa kwambiri, kapena mwatopa kwambiri, idyani bwino ndikuchita masewera olimbitsa thupi. Tikhulupirireni: Zipatso, ndiwo zamasamba, komanso kuyenda pang'ono kwamadzulo nthawi zonse kumakusiyirani kumva bwino kuposa kuyendetsa.

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