Njira Zothandizidwa Ndi Sayansi Zokhudza Kugona Bwino

Zamkati

• Maola asanu ndi limodzi Ogona Angakhale Bwino Kuposa asanu ndi atatu
• Lemekezani Ndandanda Yanu Yogona
• Kusinthanitsa Kungathe Kuvulaza Koposa Zabwino
• Phunzirani Momwe Mungasamalire Masana Anu Masana
• Kugalamuka Pakati Pakati pa Usiku ndichizolowezi
• Onaninso za

Yakwana nthawi yoti tilingalirenso malingaliro athu ogona bwino usiku. Sikuti mumapeza nthawi yanji, pati, kapena kuchuluka kwa matiresi anu. M'malo mwake, kuganizira kwambiri izi kumatha kubwezera m'mbuyo, ndikusintha zomwe zikuyenera kukhala zopumula kwambiri kuti mukhale chimodzi mwazovuta kwambiri.

Ayi, mawuwa, ndi mawonekedwe oyera a mamiliyoni ambiri onga inu, amafotokozedwa ndi njira zabwino zogona zomwe zimagwirira ntchito bwino yanu thupi kuti liwonjezere mphamvu ndikukhazikitsanso malingaliro anu, likuwonetsa kafukufuku waposachedwa. Phunzirani njira zaposachedwa kwambiri zochirikizidwa ndi sayansi kuti muwonetsetse kuti mumapuma mokwanira komanso mwathanzi usiku uliwonse.

Maola asanu ndi limodzi Ogona Angakhale Bwino Kuposa asanu ndi atatu

Zithunzi za Corbis

Ngakhale pali nzeru wamba, azimayi omwe amagona pakati pa maola asanu ndi asanu ndi awiri ndi theka usiku amakhala ndi moyo wautali kuposa omwe amapeza eyiti, malinga ndi kafukufuku munyuzipepala. Mankhwala Ogona. Ndipotu, kugona kwambiri kungakuchititseni kumva kuti ndinu wotopa kwambiri ngati kuti mukuchepa kwambiri, anatero katswiri wa zatulo Daniel Kripke, Ph.D., pulofesa wodziwikiratu wa matenda a maganizo pa yunivesite ya California San Diego. Kodi mungadziwe bwanji ngati mukugona mokwanira? Fufuzani mphindi 30 mpaka ola mutatuluka kuti muwone ngati mukugalamuka komanso muli tcheru-zimatenga nthawi yayitali kuti ubongo wanu ndi thupi lanu lipite, atero a Michael Grandner, Ph.D., membala wa Center for Sleep and Circadian Neurobiology. Mukapeza malo anu okoma, khalani nawo momwe mungathere. (Onani zambiri za 12 Common Sleep Myths, Busted .)

Lemekezani Ndandanda Yanu Yogona

Zithunzi za Corbis

Ambiri otchedwa insomniacs atha kukhala akadzidzi usiku omwe amayesetsa kutengera zizolowezi zoyambira mbalame. "Aliyense ali ndi zala zapadera zogona tulo," akufotokoza Robert Thomas, M.D., pulofesa wothandizirana ndi mankhwala ogona ku Harvard Medical School. "Thupi lanu limalumikizidwa kuti litseke munthawi inayake." Ngati nthawi yanu yogona yogona ndi 11:30 pm, ndiye kuti simungathe kuchoka 10pm, ngakhale mutatopa bwanji. Kadzidzi, yesetsani kupeza njira zogonera posamba usiku m'malo mokhala m'mawa osati kumangokonzekera zochitika. ndandanda ya ntchito; kusintha nthawi yanu yoyambira ndikunyamuka mphindi 30 zokha kumatha kukhala kosintha masewerawa, atero a David Brown, Ph.D., wama psychologist ogona ku Children's Medical Center ku Dallas.

Kusinthanitsa Kungathe Kuvulaza Koposa Zabwino

Zithunzi za Corbis

Kupuma kwamphamvu kwamadzulo kwathandizidwa kwambiri, makampani monga Google ndi Procter & Gamble amapatsanso malo "nap pods" - malo abata pomwe ogwira ntchito amatha kubweza. Koma kwa ena, kuzizirira kwamasana kumawasiya akumva kugwedezeka ndi zomangira ndi zochita zawo zausiku. Popeza kupembedza kwa kugona kumakhala kwamphamvu kwambiri, mwina mungaope kuti mukusowa china chake-kapena kuchichita molakwika. Koma kuthekera kwanu kuti mugone mwakonzedweratu, a Brown atero. M'malo mongogona, limbikitsani mphamvu zanu poyenda mofulumira kapena kulankhula ndi mnzanu.

Phunzirani Momwe Mungasamalire Masana Anu Masana

Zithunzi za Corbis

Kutsika kwa mphamvu tsiku ndi tsiku masana sikubwereza, kumatero ayi-kutanthauza kuti sunagone mokwanira. Zimangotanthauza kuti ndinu anthu, popeza chizindikiritso cha circadian chomwe chimapangitsa kuti adzuke mwadzidzidzi chimasilira masana, ndikutenga nawo gawo, atero a Brown. M'malo mofuna kukonza zinthu za caffeine pamene mphamvu yanu ikukulirakulira, khalani ndi nthawi yopumula pazochita zovuta m'maganizo ndikuyang'ana ntchito zaluso-mumaganiza bwino mukamatopa pang'ono. Kuganiza ndi Kukambitsirana anapeza. Ndiye, ingoyendetsani kunja. Idzatha. (Yambitsaninso Zakudya 5 Zothandiza Kumaofesi Zomwe Zimathetsa Kugwa Kwamadzulo.)

Kugalamuka Pakati Pakati pa Usiku ndichizolowezi

Zithunzi za Corbis

Aliyense adakhalapo: Mumadzuka 3 koloko m'mawa, simungagone, ndikuyamba kuyenda pang'ono ndikudziyesa tulo. Koma kudzuka kwa ola limodzi kumeneku ndi kwachibadwa monga kugwa kwa masana. Mu kafukufuku wina wakale wochokera ku National Institute of Mental Health, anthu amene ankakhala maola 14 usiku uliwonse m’chipinda chamdima kwa milungu inayi—poyesa kukonzanso kagonedwe kawo—anayamba kudzuka kamodzi usiku, ngakhale kuti amagona mochuluka.

Kalelo m'masiku asanayambe mafakitale, a Brown akuti anthu ankadutsa nthawiyi ali pabedi kapena kunja, kuwerenga, kulemba, kugwira ntchito zapakhomo, kapena kugonana. Zochita zonsezi zikadali zamasewera - monga momwe zilili pa TV, ngakhale kumamatira ku mtengo wokhazikika, wopatsa kugona (ganizirani Home Hunters International, osati Orange Ndi New Black). Kukhala tcheru kwanu sikuyenera kupitilira mphindi 30 (kapena kumachitika kangapo kamodzi kapena kawiri usiku uliwonse). Ngati simuchita mantha, mudzagonanso mosavuta.

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