Kugona Panthawi Yokhazikika? Momwe Mungasinthire Njira Yanu ya 'Zatsopano'

Zamkati

• Malo atsopano ogona
• Kubwezera mayendedwe anu
• Dzuwa
• Chizolowezi
• Palibe khofi 6 maola asanagone
• Chotsani
• Osagona nawonso molawirira

Sitikukhalanso tokha, Toto, ndipo machitidwe athu atsopano akufotokozedwabe.

Zambiri ndi ziwerengero zimatengera zomwe zimapezeka pagulu panthawi yofalitsa. Zina zitha kukhala zachikale. Pitani pa tsamba lathu la coronavirus ndikutsatira tsamba lathu lamasinthidwe amoyo kuti mumve zambiri zaposachedwa za COVID-19.

Kwa nthawi yayitali tikhala tokha, ambiri aife tazolowera kumenya batani la snooze.

Ndikusekerera ndani? Sindinakhazikitseko alamu kuyambira February.

Moyo udagwa pamayendedwe pang'ono chifukwa cha COVID-19, koma kwa ine, kugona komwe ndidakhala kachingwe kakang'ono ka siliva mkuntho.

Sindili ndekha. Tsopano nyumbayo ndi ntchito ndipo ntchito ndi kwawo kwa ambiri, ntchito ndi kugona zitha kuchitika - kulikonse, kulikonse.

Zambiri zomwe gulu la analytics la Evidation Health limapereka zikusonyeza kuti kuyambira pomwe anthu azikhala okhaokha, aku America awonjezera nthawi yawo akugona ndi 20%.

Malinga ndi Dr. Richard Bogan, director of SleepMed of South Carolina and President of Bogan Sleep Consultants, ndi mpumulo woyenera womwe ambiri a ife timafunikiradi.

"Kugona ndikofunikira kwenikweni komanso mwachilengedwe," akutero Bogan. “Uyenera kugona. Ubwino wabwino, kuchuluka, komanso kupitilira kwa tulo, ndimomwe ubongo umagwirira ntchito. Mumakumbukira bwino, mtima wanu umakhala bwino, chilimbikitso chanu komanso chitetezo cha m'thupi lanu chili bwino. ”

Malinga ndi a Bogan, pafupifupi 40% ya anthu ali ndi vuto lakusowa tulo. Ndi ngongole yogona yomwe enafe tikugwira ntchito mwakhama kuti tibweze panthawi yopatukana, ndikugona mphaka ndikugona tsiku lililonse.

Kubwezeredwa ngongole yathu kumamveka bwino, koma ndichoncho Bwanji ndizofunika kwambiri.

Malo atsopano ogona

Asanalamulire kunyumba, ambiri a ife tinkagona molingana ndi kayendedwe kathu ka circadian, kapena wotchi yamkati, atero a Bogan. Nyimbo ya circadian ndi yomwe imauza matupi athu nthawi yakudzuka komanso nthawi yogona tulo nthawi zonse.

Kuthamanga ndi kayendedwe kanu ka circadian kumagwira ntchito mukakhala ndi nthawi yodzuka, malo oti mukhale, ndi dongosolo lokhazikika.

Kumtchire chakumadzulo kwa kupatukana - komwe ntchito ndi moyo sizikhala ndi nthawi yokhazikika - ena akutseka kayendedwe ka circadian kachitidwe kotchedwa "kuthamanga kwaulere."

Mukamayenda mwaulere, thupi limayenda mopanda tanthauzo kuchokera munthawi yake yozungulira ya maola 24.

"Ndi kuthamanga kwaulere tikuwona chimodzi mwazinthu ziwiri zikuchitika: Anthu amagona akagona, ndi / kapena amangodzuka nthawi iliyonse akamadzuka. Ubongo sukonda kuchita izi, "akutero Bogan.

Mayiko ena ayamba kutsegulidwanso, ndipo ndi zitseko zotseguka izi zimabwera kuunika kwatsopano kwatsopano. Sitikukhalanso tokha, Toto, ndipo machitidwe athu atsopano akufotokozedwabe.

Katswiri wamaganizidwe amakampani komanso Pulofesa wa University ya Marian Dr. David Rusbasan akuyembekeza kuti ntchito zakutali zizikhala zofala kwambiri.

Rusbasan akuti: "Ndikuganiza kuti chimodzi mwazosintha zikuluzikulu zomwe zikubwera ndi kusamvana kwambiri kwa ma telefoni ndi matelefoni." “Atsogoleri ndi mamanejala tsopano akhala ndi chiyembekezo chakutsogolo momwe ma telefoni amatha kuchita bwino m'mabungwe awo. Ndikukhulupirira kuti kupita mtsogolo adzagwiritsa ntchito mfundoyi mokulira komanso yofalikira. ”

Kubwezera mayendedwe anu

Poganizira zinthu zatsopanozi, anthu ena amatha kupitiliza kuthamanga kwaulere kwakanthawi. Potsirizira pake, tibwerera ku nyimbo yathu yovomerezeka ya circadian kungoti tikhale athanzi komanso athanzi.

Poyambiranso njirayi, Bogan ali ndi upangiri wina:

Dzuwa

"Kuunika ndikofunika kwambiri," akutero a Bogan. “Onetsetsani kuti mwalandira kuwala ndi zochitika. Kuwala kumawonjezera matalikidwe a kudzuka, ndipo kumathandizira ubongo wathu kugwira ntchito. ”

Kupeza paliponse kuchokera padzuwa mphindi 5 mpaka 15 kawiri pa sabata ndikokwanira kuti mukhale ndi vitamini D, yemwe amadziwika kuti amakhudza kugona.

Chizolowezi

Itha kukhala nthawi yokumba koloko wakale wa alamu yomwe mudali nayo mu February. Bogan anati: "Dzukani nthawi yomweyo tsiku lililonse ndikukhala ndi kuwala panthawiyo," akutero.

Onetsetsani kuti mwasungitsa nthawi yanu yodzuka ndi nthawi yogona.

Palibe khofi 6 maola asanagone

Kumwa tiyi kapena khofi pafupi ndi nthawi yogona kungasokoneze kugona kwanu.

Ndimaitcha iyi lamulo la a Gremlins "Mogwai". Mofanana ndi momwe simumapatsira Mogwai madzi pakati pausiku, caffeine siyabwino kwa anthu maola 6 asanagone.

Khofi amaletsa adenosine, mkhalapakati wofunikira pazotsatira zakugona. Adenosine imadziunjikira muubongo nthawi yodzuka ndipo imatha kubweretsa kusintha pakazindikiritso tulo tikadumpha.

Chotsani

Pewani zamagetsi ola limodzi musanagone.

"Tikakhala ndi magetsi, TV, kapena zida zamagetsi, nyali zamagetsi zimawoneka m'maso mwathu ndi makina athu opanga zithunzi," akutero a Bogan. Izi zimachedwetsa kupanga melatonin, timadzi timene timapangidwa ndi vuto la pineal muubongo wanu lomwe limayendetsa kayendedwe ka circadian.

Osagona nawonso molawirira

"Ndibwino kwenikweni kuchedwetsa kugona pang'ono popanda kuwala kwamagetsi, chifukwa mukumanga adenosine," akutero a Bogan.

Chifukwa chake zimitsani TV ndi kutsikira pang'ono musanafike pamtsamiro. Izi zimauza ubongo wanu kuti ndi nthawi yogona.

Aliyense adzafotokoza "molawirira" pang'ono mosiyana, koma National Sleep Foundation ikusonyeza kuti kugona pakati pa 8 koloko masana. ndi pakati pausiku.

Ndi masitepe awa ndi chizolowezi chokhazikika, ambiri aife tidzabwereranso munjira pafupifupi sabata limodzi kapena apo. Ena atha kukhala ndi nthawi yovuta - monga zidutswa za chipale chofewa, mayendedwe a circadian aliyense ndiwosiyana, ndipo kupsinjika ndi zina zingakhudze kugona kwanu.

Kuti muwone ngati mukugona bwino, perekani mayeso ku Epworth Sleepiness Scale Test. Mafunso osavuta awa amathandizira kudziwa ngati njira yanu yogona ili bwino.

Ngati chiwerengero chanu chikukwera kapena mukuvutika kwambiri kugona, mungafune kulingalira zolankhula ndi dokotala.

Ambiri opitilira 10 amagwera mgulu la "kuyimba foni". Ndalemba 20, ndiye ndidzakhala ndikuyimba foni nthawi ina 2 koloko m'mawa.

Monga mukuwonera, ndimathamangabe mwaulere.

Angela Hatem amasangalala ndi piña coladas, kugwidwa ndi mvula, ndipo mwachiwonekere thanthwe la yacht.Pamene sanayang'ane makutu a mwana wake kuti amve Cheerios opulupudza, Angela amathandizira pazofalitsa zingapo pa intaneti. Tsatirani iye pa Twitter.