Khofi Wanu Wamadzulo Akukudyerani Mtengo Kugona Mokwanira Motere

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Mwina simunamve, koma khofi amakudzutsani. O, ndipo tiyi kapena khofi wochedwa kwambiri masana atha kusokoneza tulo tanu. Koma kafukufuku watsopano, wosawonekeratu wavumbulutsa momwe khofi amakhudzira mayendedwe anu a tsiku ndi tsiku, ndipo mwina akhoza kukuwonongerani ma z kuposa momwe mukuganizira. Caffeine imatha kusintha kayendedwe kanu ka circadian, wotchi yamkati yomwe imakupangitsani kuti muziyenda mozungulira maola 24, malinga ndi kafukufuku Science Translational Medicine.

Selo lirilonse mthupi lanu limakhala ndi nthawi yake yoyenda ndipo caffeine imasokoneza "gawo lalikulu" lake, atero a Kenneth Wright Jr., Ph.D., wolemba nawo pepala komanso wofufuza tulo ku University of Colorado ku Boulder . Wright adalongosola kuti: "[Kofi usiku] sikuti sikungokupangitsani kuti mukhale maso." "Ndikukankhiranso wotchi yanu [yamkati] pambuyo pake kuti mukagone pambuyo pake." (Ichi ndi chimodzi mwazifukwa 9 Zomwe Simukugona.)

Pambuyo pake bwanji? Kumwa mowa kamodzi kokha mkati mwa maola atatu mutagona kumakankhira kumbuyo nthawi yanu yogona ndi mphindi 40. Koma ngati mugula khofiyo pamalo opangira khofi owala bwino, combo cha kuyatsa kopangira ndi caffeine zimatha kukupatsirani maola owonjezera awiri. Izi zimapanga maphunziro a 2013 mu Zolemba pa Clinical Sleep Medicine zomwe zinapeza kuti khofi imodzi yokha imakhudza kugona kwanu mpaka maola asanu ndi limodzi mutamwa.

Koma nkhani iyi yoti caffeine imatha kusintha masinthidwe anu a circadian ikhoza kukhala ndi zotsatira zambiri, chifukwa wotchi yanu yamkati imawongolera zambiri kuposa kugona kwanu. M'malo mwake, zimakhudza chilichonse kuyambira mahomoni anu mpaka luso lanu lakuzindikira mpaka kulimbitsa thupi kwanu, kuzisokoneza kumatha kutaya moyo wanu wonse.

Wright adalangiza kuchotsa khofi pazakudya zanu kapena kungokhala nawo m'mawa ngati mukuvutika kugona usiku. (Kafukufuku wa 2013 adalangiza kukhala ndi caffeine nthawi isanakwane 4 koloko masana ngati mukufuna nthawi yogona 10 pm.) Koma, Wright adawonjezeranso, kuti kafukufukuyu anali ochepa (anthu asanu okha!) Ndipo zotsatira za caffeine zimasokoneza aliyense mosiyana, chifukwa chake maphunziro abwino kwambiri kudalira kungakhale komwe mumachita nokha.

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