Kodi Kusagona Kumakupangitsani Kunenepa?

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Aliyense amadziwa kuti kudya bwino komanso kuchita masewera olimbitsa thupi n'kofunika kwambiri kuti munthu akhale ndi thanzi labwino, koma pali chinthu chachitatu chofunika kwambiri chimene anthu ambiri sachinyalanyaza: kugona. “Anthu anganene kuti, ‘Ndidzagona mokwanira ndikadzafa,’ koma pamene udakali wamng’ono ndi pamene uyenera kugona,” akutero profesa wa zamaganizo wa pa yunivesite ya Cornell James B. Maas, Ph.D., wolemba. ya Tulo Lamphamvu (Villard, 1999). "Kupanda kutero, mudzavala ndi misozi pathupi lanu, zomwe ndizovuta kwambiri kuti mukwaniritse mtsogolo m'moyo wanu."

Tiyeni tiwone zomwe mukudziwa momwe kugona kosakwanira kungakukhudzireni - komanso momwe mungamgone mokwanira usiku:

1. Kodi mkazi wamba amagona maola angati?

A. Maola 6, mphindi 10

B. Maola 7, mphindi 20

C. Maola 7, 2 mphindi

D. Maola 8, mphindi 3

Yankho: A. Maola 6 ndi mphindi 10 zomwe mkazi wamba usiku uliwonse amagona ndi maola atatu kuposa momwe amafunikira akafika zaka 25 (kuti athe kukwaniritsa zotsatira za kutha msinkhu ndi kutha msinkhu) komanso kuchepera maola awiri kuposa momwe amafunikira akakwanitsa zaka 25. magwiridwe, maola asanu ndi atatu akugona siabwino, "akutero a Maas. "Ndi maola 9 ndi mphindi 25."

Akazi amagona kwa mphindi zinayi poyerekeza ndi amuna mkati mwa sabata ndi mphindi 14 kumapeto kwa sabata. M’chaka choyamba cha ubereki, akazi amalephera kugona kwa maola 400 mpaka 750, ndipo usiku uliwonse amagona mphindi 50 kusiyana ndi mmene abambo amachitira. Tulo tomwe timasowa: Nthawi yayitali kwambiri ya REM (kuyenda-kuthamanga-kwa nthawi yayitali) - yofunika kukumbukira, kuphunzira ndi magwiridwe antchito am'mutu - imachitika m'maola awiri apitawa ola la 7 mpaka 8 la kugona.

2. Kuti mugone bwino, ndi nthawi iti yabwino yochitira masewera olimbitsa thupi?

A. 7-9 m'mawa

B. 4-6 masana

C. 7-9 p.m.

D. Chimodzi mwazomwe tafotokozazi

Yankho: B. Kuchita masewera olimbitsa thupi kumawonjezera kutentha kwa thupi lanu ndi kagayidwe kake; kugona kumachitika ndi zosiyana. Chifukwa chake mukamachita masewera olimbitsa thupi masana kapena kumadzulo, mumakhala ndi kutsika kwakanthawi pofika nthawi yogona, ndikupangitsa nthawi yanu yakusinkhasinkha kukhala yosangalatsa komanso yosangalatsa.

Mukagona bwino usiku, mudzakhalanso ndi mphamvu zambiri zogwirira ntchito mwakhama, akutero Joyce Walsleben, Ph.D., mkulu wa New York University Sleep Disorders Center. Mu kafukufuku wa yunivesite ya Stanford, amuna ndi akazi omwe adachita masewera olimbitsa thupi kwa mphindi 30-40 kwa masabata a 16 adagona mphindi 12 mofulumira ndikugona mphindi 42 motalika kuposa maphunziro ongokhala.

3. Ngati simupeza ma ZZZ okwanira, mudza:

A. Kuchepetsa thupi

B. Kusunga madzi

C. Kukalamba msanga

D. Kukhala ndi vuto la khungu

Yankho: C. Kafukufuku wa University of Chicago anapeza kuti pamene amuna athanzi azaka zapakati pa 17-28 amaloledwa kugona kwa maola anayi kwa mausiku asanu ndi limodzi motsatizana, kuthamanga kwawo kwa magazi, shuga wa magazi ndi kutaya kukumbukira kumawonjezeka kufika pamiyeso yomwe nthawi zambiri imagwirizanitsidwa ndi azaka za 60. Mwamwayi, atagona kwa maola 12, anatha kubwezeretsa nthawi.

Komabe, kugona pang'ono nthawi zonse kumawonjezera chiopsezo chanu cha chimfine ndi chimfine pomwe kumachepetsa luso lanu komanso nthawi yochitapo kanthu. Ngati kugona mokwanira kumatenga miyezi yopitilira sikisi, mumakhala pachiwopsezo chotenga nkhawa, nkhawa, ngakhale kugwiritsa ntchito mankhwala osokoneza bongo kanayi. Tsoka, chinthu chimodzi chomwe simungataye ngati mukulephera kugona: kulemera. Ndinu zambiri nosh pa maswiti kulimbana kutopa. Ndipo kugona pang'ono kumachepetsa kuchepa: Cortisol, mahomoni opsinjika, amakwezedwa mukapanda kugona mokwanira; Izi, zimawonjezera ntchito ya enzyme yofunika (lipoprotein lipase) yomwe imayang'anira kusungirako mafuta.

4. Ndi ziti mwa zotsatirazi zomwe zingakuthandizeni kugona mukakhala ndi nkhawa?

A. Galasi la vinyo

B. Mpweya wakuya m'mimba

C. Kusunga mbiri

D. Kuwonera zolemba zosasangalatsa

Yankho: B. Kupuma kwam'mimba - kupumira pang'onopang'ono, kupuma kozama kuchokera m'mimba mwako - kumakukhazika mtima pansi ndikuchepetsa kugunda kwa mtima wanu. Chimodzimodzinso kupumula kopita patsogolo, komwe kumalimbitsa ndikutsitsimutsa minofu yanu gulu ndi gulu, kuyambira kumutu mpaka kumapazi. Kapena, patulani nthawi tsiku lililonse, mwina mphindi 10 nkhomaliro, kuti mulembe mayendedwe anu ndi mayankho anu mu "buku lodandaula." "Ndikosavuta kutseka nkhawa m'maganizo mwanu ngati mwazigwiritsa ntchito ndikukhala ndi nthawi yopezera mawa," atero a Derek Loewy, Ph.D., wofufuza tulo ku Kliniki ya Matenda a Kugona ku Stanford University. Phatikizani kusamba kotentha, kugonana kosangalatsa kapena kujambula m'maganizo. Pitani pogona usiku m'maola atatu musanapume pantchito. Ngakhale mowa ungakupangitseni kuti mugone msanga, ma ZZZ anu adzakhala osazama komanso ogawanika.

5. Kodi mtsikana wathanzi amadzuka kangati usiku uliwonse?

A. Ayi

B. 1 nthawi

C. 2-3

D. 4-5 nthawi

Yankho: D. Amuna ndi akazi amisinkhu yonse amadzuka kanayi kapena kasanu usiku uliwonse, ngakhale kuti sangazindikire nkomwe. Ukadzuka usayang'ane nthawi. M'malo mwake, yesani kusintha pamutu wowerengera nkhosa: Lembani m'maganizo chiwerengero cha masilaketi akuda omwe muli nawo kapena china chake chomwe chili chosavuta koma chokhudza malingaliro. Mukadzuka nthawi yayitali, yesetsani kugona nthawi zonse ndikudzuka nthawi yomweyo m'mawa uliwonse. Mukagona 90 peresenti ya usiku, mukhoza kuwonjezera mphindi 15 kumayambiriro kapena kumapeto kwa nthawi yanu yogona. Onetsetsani kuti mukupeza maola asanu ndi anayi kuphatikiza kuphatikiza omwe mukufuna kuti mukhale ndi thanzi labwino.

6. Kodi cholepheretsa kwambiri kugona m'chipinda chanu ndi chiyani?

A. Chiweto

B. Mwamuna

C. TV

D. Chokupizira magetsi

Yankho: C. TV imalimbikitsa kukhala maso. Kuphatikizanso, kuwala kothwanima kumakupangitsani inu kukhala ogalamuka ndikukonzekeretsani wotchi yanu yozungulira kuti ikupatseni mtsogolo. Choyipa chachikulu, ngati mungogona ndi TV ikuyatsa, kuwalako kumakupangitsani kugona kwanu kusakhala kopanda tanthauzo komanso kosakhutiritsa.

Koma amuna amathanso kukhala vuto ngati anganene, kuvuta kwa 22% ya azimayi (ndi 7% yokha ya amuna) omwe ali ndi ogona nawo, malinga ndi kafukufuku wa National Sleep Foundation. Akazi okwatirana amawonongetsa anzawo usiku umodzi ola limodzi. Mayankho ake ndi monga zomangira m'makutu, zomangira m'mphuno kwa iye (kuti mphuno zitseguke) ndi matiresi opangidwa ndi makolo okutidwa payekhapayekha kwa nonse. Matiresi amachepetsa thanthwe la anthu awiri kuponyera ndi kutembenuka.

Ziweto zimatha kusokoneza tulo, koma ngati sizingagwire bwino ntchito, bedi lanu ndiloling'ono kwambiri kapena limakulitsani chifuwa chanu. Chokupizacho chidzakudzutsani kokha ngati chikugwedeza. Mosakayika, kung’ung’udzako kudzakuchititsani kugona.

7. Ikani zakumwa izi mwadongosolo, kuyambira pa khofi yemwe ali ndi tiyi kapena tiyi (yemwe amasokoneza kwambiri tulo) kupita kumodzi osachepera.

A. Mountain Dew, ma ola 12

B. Iced tiyi, ma ola 12

C. Starbucks Café Latte, ma ola 8

D. 7Up, ma ola 12

Yankho: C, B, A, D. Latte (89 mg), tiyi wa iced (70 mg), Mountain Dew (55 mg), 7Up (0 mg). Caffeine amasintha kayendedwe kanu kazitsulo ndikulimbana ndi adenosine, mankhwala omwe amadzuka m'thupi masana ndikulimbikitsa kugona. Zolakwa zina ndi monga Sunkist orange soda (41 mg mu ma ola 12), mafuta a khofi a fodya a Ben & Jerry (85 mg pa chikho), Excedrin Migraine (65 mg) ndi Maximum Strength Midol Menstrual (60 mg).

Ndiye mwagoletsa bwanji?

Dzipatseni nokha ma 10 pamayankho onse olondola. Ngati mwapeza:

60-70 mfundo Kwambiri. Mwinamwake mukupeza ma ZZZ omwe mukufunikira.

50 points Zabwino. Tiyeni tiyembekezere kuti mugwiritsa ntchito zomwe mukudziwa.

30-40 mfundo Avereji. Monga ambiri a ife, mukumeta snooze nthawi ndipo zimawonetsa.

0-20 mfundo Osauka. Rx Yathu: Ugonepo ndikuyesanso mayeso athu.

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