Shandisa Iyi 90-Minute Snooze Bhatani Hukisi kuti Usimbise Mangwanani Ako

Zvemukati

• Zuva rekutanga
• Zuva repiri
• Zuva rechitatu
• Zuva rechina nerechishanu
• Zuva rechitanhatu
• Zuva rekupedzisira
• Ndingati zvakashanda here?

Kuisa alamu maminetsi makumi mapfumbamwe usati wamboda kumuka kunokubatsira iwe kusimuka kubva pamubhedha uine rimwe simba here?

Kurara uye ini tiri muhukama hwehukama, hwakazvipira, hune rudo. Ndinoda kurara, uye hope dzinondida zvakare - zvakaoma. Dambudziko nderekuti, apo isu tinogara tichipedza kanokwana maawa masere husiku pamwe chete pasina kurwisana, kana mangwanani achinge asvika handikwanise kuzvidhonza kubva kune wandinoteedzera (er, mutsago), kunyangwe kana nehunyanzvi ndawana hope dzakaringana.

Panzvimbo iyoyo, ini ndinosimudza (uye ndinozorora uye ndozorora) kudzamara ndamuka nguva dzamanheru, ndichimanikidza maitiro angu emangwanani kupinda mune yakasarudzika circus yemaziso boogies, masiponji ekugezesa, on-the-go kofi, uye inosvika nguva yakatarwa. Saka pandakanzwa panogona kunge paine nzira iri nani yekuzvimisa kubva kunzira yangu yemangwanani nekurara - ine 90-miniti snooze hack - ndakashamisika.

Hechino chirevo: Panzvimbo pekushandisa hafu kusvika paawa yakazara yekurara uchirova bhatani rekuzeya zvakare uye nekukotsira mune izvo vanotsvaga vanonzi "kurara kwakakamurwa" (iko kugona kwako kushanda muswere wese wezuva), unoisa maaramu maviri.Imwe yakagadzirirwa maminetsi makumi mapfumbamwe usati wamuka uye imwe yacho kana iwe chaizvo kuda kumuka.

Dzidziso iyi, inotsanangura Chris Winter, MD, director wezvekurara Sleep Medicine Center paMartha Jefferson Hospital muVirginia, ndeyekuti iyo maminetsi makumi mapfumbamwe ekurara aunowana pakati pehope ndiyo yakazara yekurara kutenderera, ichikubvumidza iwe kumuka mushure memamiriro ako eREM, panzvimbo ye during. Chisarai kukotsira.

Maaramu maviri angagona kundibatsira here kuputsa neangu (codependent) hukama nehope? Ndakafunga kuyedza iyo kwevhiki.

Zuva rekutanga

Husiku hwapfuura, ndakaisa alarm ye6: 30 a.m. uye imwe na8: 00 a.m. - maawa mapfumbamwe akazara mushure mekunge ndarova hura. Pakarira alarm yekutanga iyoyo, ndakakwakuka kubva pamubhedha nekuti ndaifanira kutsemuka.

Ipo ini ndichibva ndatsvedza kumashure pakati pemachira ndikarara, kana REM yangu ikatora maminetsi makumi mapfumbamwe, ini manje ndaingova nemaminetsi makumi masere nematanhatu kuti ndiwane kutenderera kuzere mukati. Zvichida ndosaka na8: 00 mangwanani panorira alarm yangu, ndainzwa kunge marara.

Nekuda kwekuyedza ndakasimuka ndikapinda mushower, ndine tarisiro yekuti iro grogginess randainzwa richapera. Asi hazvina kudaro kusvikira ndapedza mukombe wangu wechipiri wekofi.

Zuva repiri

Ndakava nemusangano wekuseni musi iwoyo, saka ndakagadzika alarm yangu yekutanga kuma5: 30 a.m. uye yechipiri yangu ya7: 00 a.m. Kumuka na7: 00 a.m. yakanga iri mhepo; Ini ndakasvetuka kubva pamubhedha, ndaiita nekukurumidza kutambanudza maitiro pane yangu yoga mat, uye ndaitove nenguva yekugadzirisa tsoka dzangu ndisati ndabuda kunze kwemusuwo kumusangano wangu.

Hechino chinhu… Handina ndangariro dzekunzwa nekuvhara iyo alarm ya5: 30 a.m. (chaizvo, zero), kunyangwe ndiri zvakanaka izvo ndakazviisa. Zvisinei, ini ndaive ndakasimba simba rese ramangwanani, uye kazhinji ndainzwa kunge A + shiri yekutanga.

Zuva rechitatu

Kungofanana nezuva rekutanga rekuyedza kwangu, apo alarm yangu yekutanga payakarira, ini ndaifanira kutsemuka. Ndainzwa zvakanaka (taura, 6 kubva pa10) uye ndakakwanisa kwete rova snooze apo alarm yangu yechipiri yakarira na8: 00 a.m. Asi ndaishushikana kuti ndanga ndichikanganisa kuyedza nekungozvipa makumi masere kusvika makumi masere nemashanu maminitsi kuREM pachinzvimbo che90, saka ndakadaidza hope-nyanzvi Zima zano.

Inoshanduka, 90 haisiyo nhamba yemashiripiti.

"Pane pfungwa yekuti munhu wese anorara mumaminetsi emaminetsi makumi mapfumbamwe asi iri avhareji, kwete mutemo," anodaro Winter. "Izvi zvinoreva kuti kutenderera kweREM kunogona kureba kana kupfupika kupfuura maminetsi makumi mapfumbamwe. Saka haufanire kunzwa sekunge uchamuka uchinzwa kudzoreredzwa kana ukamuka maminetsi mashanu gare gare kana kuti apfuura. " Phew.

Chero bedzi ndakanga ndisiri kumuka ndichinzwa kupera simba - uye ini ndakanga ndisiri - Nguva yechando yakati usanetseke nezve idzi nguva dzekuseni dzekugezera.

Zuva rechina nerechishanu

Pamazuva ano, pakati pemabhero maviri ealamura, ini ndaive nehope dzakanyanya, dzakadzama dzandinorangarira kuve nadzo muhupenyu hwangu hwese. NeChina, ndakarota ndiri mukomana wemombe anonzi Beverly uyo aishambira weOlympian, uye ndaive nembwa dzinovaraidza dzainzi Fido aitaura chiRussia (zvakadzama). Zvino, neChishanu, ndakave nehope dzandakatamira kuTexas kuti ndive mukwikwidzi weCrossFit.

Sezviri pachena, ini ndine mamwe emitambo asina kubatwa - uye chishuwo chekutsvaga iyo yeSouth - kuti zviroto zvangu zviri kundikurudzira kuti ndiongorore? Sezvineiwo, Nguva yechando yakanga yanyatsokurudzira kuti ndichengete bhuku reroto padhuze nemubhedha wangu svondo rino nekuti aifunga kuti chiitiko ichi chingangokanganisa hope dzangu.

Kurota kwakadai kwaireva kumuka kwaive kukanganisa kukuru. Mazuva ese ari maviri zvakanditorera maminetsi mashanu kuti ndiburuke kubva ku "kurota kumusoro" uye ndizviunganidze.

Asi pandakangomuka, handina kukotsira zvakare! Saka ndinofungidzira iwe ungati kubira kwakashanda.

Zuva rechitanhatu

Ndakanzwa alarm yangu yekutanga ya7: 00 am uye yangu yechipiri alarm pa8: 30 am, asi ndakafara kuchemedza mucheche kusvika 10:30 am - mhedziso yazvino yandaigona kurara kana ndichiri kuda kuita tsika yangu, Mugovera mangwanani 11 : 00 am CrossFit kirasi.

Ndakanzwa zororo rakanyatsonaka, izvo zvaive zvakanaka nekuti ndakanga ndisina nguva yekutora kofi ndichienda kubasa. Asi ini akaita rova kwekurota kwemaawa maviri azere… taura nezvekukundikana.

Zuva rekupedzisira

Ini ndinowanzo rara mukati maSvondo, asi ini ndaive nezvinhu zvishoma zvandaida kutarisa zvangu zvekuita ndisati ndaenda kujimu. Saka, zvakare, ndakaisa alarm yangu yekutanga ya7: 00 a.m. uye yechipiri alarm yangu na8: 30 a.m. Mushure mekurara na10: 00 p.m. husiku hwapfuura, ndakange ndamuka kunyange alarm yekutanga isati yarira!

Ini ndange ndagadzira shopu, ndainwa joe, uye ndichipindura maemail na6: 30 a.m. Kunyange kana kubira kwanga kusiri iko kukonzeresa, ini ndaizodaidza kuti kukunda-kumuka.

Ndingati zvakashanda here?

Kuedza kwangu kwevhiki kwega kurega bhatani rekuzeya zvechokwadi kwanga kusingakwanise kundisunungura parudo rwangu rweZzzville. Asi, iyo yemaminetsi makumi mapfumbamwe-makumi maviri-maviri alarm akaita ndidzivirire ndisarova snooze mazuva ese asi imwe (uye waive Mugovera, saka handizove ndakanyanyisa kuzviomesera).

Kunyangwe ini ndisina kuita zvemashiripiti kuva munhu wemangwanani mushure mekuyedza kubiridzira, ndakadzidza kuti paive nebhenefiti huru yekumuka kekutanga kana kechipiri nguva: yakawanda nguva muzuva rangu yekuwana basa riitwe!

Kuenda kumberi, ini handigone kuvimbisa mazuva angu ekuzeya ari kumashure kumashure zvachose. Asi kubira uku kwakandiratidza kuti ndinogona kuputsa bhatani rangu rekusvinira uye chengetedza rudo rwangu nekurara.

Gabrielle Kassel mutambi-rugby, kutamba-madhaka, protein-smoothie-kusanganisa, kudya-kugadzirira, CrossFitting, New York-based Wellness munyori. Ari kumhanyisa kufamba kwake kwemavhiki maviri, akaedza iyo rese30 dambudziko, ndokudya, kunwa, kukwesha pamwe, kukwesha pamwe, nekugezwa nemarasha - zvese muzita rezvenhau. Munguva yake yekusununguka, anogona kuwanikwa achiverenga mabhuku ekuzvibatsira, kubhenji-bhenji, kana kudzidzira hygge. Mutevere pa Instagram.