16 Manheru Maitiro Ekuita Kwakanaka Mangwanani

Zvemukati

• Ongororo ye

Kubva "seta alarm yako kune rimwe divi rekamuri" kuenda "kuisa muhari yekofi ine timer," iwe ungangodaro wakanzwa miriyoni isingarohwe-snooze matipi kare. Asi, kunze kwekunge uri munhu chaiye wemangwanani, kusimuka kunyangwe awa rimwe pamberi pane zvakajairwa kunogona kunzwa kusakwanisika. Zvikuru imhaka yekuti shiri dzekutanga nemazizi ehusiku (shiri newachi dzinotenderera, zvakadaro?) dzine nguva dzakasiyana, anodaro Michael Terman, Ph.D., purofesa wezvepfungwa dzekiriniki paColumbia University uye mumwe munyori we Dzorerazve Yako Yemukati Clock. Maneuroni akawanda ari munharaunda yesuprachiasmatic nucleus (SCN) yeuropi hwako hypothalamus inoshanda sewachi yemuviri wako, ichiuudza nguva yekumuka kana kurara. Uye, nepo marongero ako akasarudzika achitendwa kuti anonyanya kuve magene, iwe unokwanisa vadzorezve nesimba shoma-izvo zviri nyore kwazvo kupfuura kupfuura kuburikidza nehupenyu pane hafu-isina hope tangi.

Saka, kana uri kuyedza kumuka kare usingaite kuti zuva rako rose rive neshungu, unofanira kufambisa nguva dzako dzekuvata nekumuka nekuwedzera kwemaminetsi gumi nemashanu, anodaro Stephanie Silberman, Ph.D. iyo American Academy yeSleep Mishonga uye munyori we Bhuku reBasa rekushaya hope. Vanhu vazhinji vanokanganwa kuti kumuka kare, iwe unodawo kurara kare. Ndezve kuchinjisa yako circadian wachi, kwete kudzidza kudzidza pane zvishoma kurara.

Zvinotora nguva yakareba sei kuti ugadzirise kune yega yega 15-maminetsi tweak zvakanyanya zvinoenderana neyako wega circadian wachi uye kuti inoshanduka sei. FYI, husiku husiku zvirinani zvirinani kuchinjira pakurara shanduko, anodaro W. Christopher Winter, MD, director wezvekurapa paMartha Jefferson Hospital Sleep Medicine Center. Chando chinoshanda nezvikwata zvemitambo zvehunyanzvi kuti vagone kuita kwavo kurara.

Zvakakosha kuyeuka, kunyange zvakadaro, kuti pasinei nekugadzirisa muviri wako-kana nguva yaunomuka-zvakajairika kuvenga hupenyu kwemaminitsi makumi maviri ekutanga kusvika hafu yeawa mushure mekutsvaira vhura maziso ako akarara. Vatsvakurudzi vanodana nguva iyoyo kuti "kurara," anodaro Silberman. Chaizvoizvo, ndiyo nguva iyo muviri wako unoenda, "Ugh, zvakanaka, ndinofungidzira ndinofanira kunge ndakamuka." Nekudaro, kana ukatuka nyika kana alarm yako yarira, hazvireve kuti zvaunoita zvine mutsindo-uye-bushy-tailed kuedza kwakundikana iwe.

Wakagadzirira kuva munhu wemangwanani? Sezvo wachi yako yemasiridhi yakanyanya kuiswa nekuratidzwa kune mwenje, tembiricha yemuviri, kurovedza muviri, uye chikafu, matipi anotevera-anotsigirwa nesainzi achakubatsira kutema kurara kwemhando yepamusoro uchichinjira kune iwo gumi nemashanu-maminetsi-ekuwedzera mashifiti ekutanga kurara uye nguva dzekumuka. Mangwanani ako ari nani akamirira.

[Verenga nyaya izere paRinoshandisa 29!]

Ongororo ye