Zinthu 4 Zomwe Alamu Anu Anena Zokhudza Moyo Wanu

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Zapita (kwa ambiri) ndi masiku omwe wotchi yeniyeni, yozungulira, yozungulira idakhala pamalo anu ogona usiku, ikuwombera kanyundo kake kakang'ono uku ndi uku pakati pa mabelu onjenjemera kuti akudzutseni m'njira yowopsa kwambiri.

Tsopano, ndizotheka kuti mudzuka ndi alamu pafoni yanu, yomwe imatha kulumikizidwa pafupi ndi kama kapena kuyandikira pafupi nanu. Kugwiritsa ntchito pulogalamu yanu yotchire kumakhala kosalala, mawonekedwe ake sangakhale osavuta, ndipo mawuwo amatha kupangidwira kuti musawanyoze ndikudzuka mutakwiya (moni, nyimbo zaphokoso). Sangakhale othandiza kwambiri, sichoncho?

Ma alarm a foni yanu atha kukuwunikiraninso momwe mungagonere nthawi zonse. A Daniel A. Barone, MD, katswiri wogona ku Weill Cornell Center for Sleep Medicine ku New York-Presbyterian Hospital, akufotokoza tanthauzo la izi. (Ndipo fufuzani Momwe Ndondomeko Yanu Yogonera Imakhudzira Kulemera Kwanu ndi Kuopsa kwa Matenda.)

1. Zimakuvutani kudzuka. Kodi mumaika ma alarm a 7:00 a.m., 7:04 a.m., 7:20 a.m., ndi 7:45 a.m., podziwa kuti alamu imodzi yokha siidzakwanira kukudzutsani? Ndiye mwina mumadziwa bwino kugunda batani la snooze, ndipo mwina mukudziwa kuti sikuli kwabwino kwa inu.

"Zimatenga pafupifupi ola kuti mudzuke pang'onopang'ono, malinga ndi ma neurotransmitters a ubongo wanu," adatero Barone. "Mukasokoneza njirayi, ma neurotransmitters amakonzanso. Mukadzuka nthawi ya 7:30 a.m., mumamva nkhawa kwambiri ndipo mwatulukamo." Simukugona mphindi makumi atatu owonjezera - chifukwa sikugona bwino - ndipo mumadzuka movutikira kuposa momwe mudayambira. (Pamutuwu, Kodi Ndibwino Kugona kapena Kuchita Zinthu Zolimbitsa Thupi?

Si vuto lanu ngati mumakonda kusinza, inde. "Kumenya snooze kumamveka bwino! Kumatulutsa serotonin mukabwerera kukagona, "akutero Barone, ponena za neurotransmitter yomwe nthawi zambiri imagwirizanitsidwa ndi chisangalalo. Choncho tonthozeni mtima, osnoozer: Simuli waulesi, mukungochita zomwe thupi lanu likufuna kuti muchite.

2. Ndandanda yanu ili ponseponse. Mwinamwake foni yanu imayikidwa 6:00 am tsiku lililonse la sabata, kenako 9:00 am for yoga Loweruka, ndi 11: 00 am Lamlungu chifukwa ndi tsiku lanu laulesi. "Timalimbikitsa kugona nthawi zonse komanso kudzuka," akutero Barone, kuti agwire bwino ntchito. Izi zati, "ngati mulibe mavuto, ndiye kuti nthawi zosiyana sizovuta.

Mavuto otani? "Kusatha kugwira ntchito, kapena kudutsa tsiku lanu, popanda kusowa tulo," akufotokoza Barone. "[Wodwala] akagwa monse patebulo lawo pantchito, samapumidwa. Ngati angafune makapu khumi a khofi kuti apulumuke, sapumulanso." Dzidziweni nokha komanso momwe ntchito yanu yayikulu imamvera kuti muwonetsetse kuti mwakhala ndi tulo tokwanira kuti mufike kumeneko. (Zosangalatsa: sayansi imati ambiri aife tikugona mokwanira.)

3. Mukuyenda kwambiri. Mafoni ambiri ali ndi kachitidwe kakang'ono kamene kamakupatsani mwayi wowunika nthawi padziko lonse lapansi. Zachidziwikire, ngati mukungoyendayenda pakati pawo ndikukhala ndi nthawi yodzuka maola ambiri, thupi lanu lidzalipira. "Jet lag ndichinthu chachikulu," akutero Barone. "Nthawi zambiri zimatenga usana kapena usiku kuti ugwirizanenso ndi kusintha kwa nthawi imodzi." Chifukwa chake ngati mupita kuchokera ku New York kupita ku Bangkok kutchuthi (mwayi wanu!), Atha kukhala masiku 12 musanayambe kumva ngati munthu.

4. Mumavutika kuti muyime kumapeto kwa tsiku. Foni yanu imapereka mitundu yazosangalatsa miliyoni, momwemo mmanja mwanu: zolemba, nyimbo, mauthenga ochokera kwa anzanu, masewera, zithunzi, ndi zina zambiri. Chifukwa chake mutha kukhala pansi ndikulimbana nawo nthawi yayitali mutakhazikitsa foni yanu yodzuka-ndiye kuti, pomwe mukuyenera kuti mukugona kale.

"Foni yanu imatulutsa pafupipafupi kuwala kwa buluu. Imanyengerera ubongo kuganiza kuti dzuwa latuluka," Barone akufotokoza. "Ubongo wanu umatseka melatonin [hormone], yomwe ingapangitse kuti kugona tulo kukhale kovuta." Si foni yanu yomwe imangotulutsa kuwala m'maso mwanu, Barone akuwonetsa, koma chida chilichonse chomwe chayatsidwa, ngati TV kapena e-reader.

Pulogalamu ngati Checky imakuchenjezani kuti mukuyang'ana foni kangati, kuti muwone ngati yanu ikukusungani usiku. Mbali yowala modabwitsa? Ngati mungagubuduze m'mawa ndikudutsa pa Instagram kapena maimelo anu kuti mudzuke, mwalandira chilolezo cha dokotala.

"Ngati mumagwiritsa ntchito foni yanu nthawi yoyamba mukadzuka, si vuto. M'malo mwake, ndizomwe ndimachitanso," Barone avomereza. "Malingana ngati simukukhala pansi pabedi kwa maola atatu, mukuyenda kutali, osapita kukagwira ntchito." Ndizo zonse zina issue, yomwe muyenera kuthana nayo ASAP. (Pakadali pano, yesani Njira zitatu izi zogwiritsa ntchito ukadaulo usiku-ndikugonanso bwino.)

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