Simba Naps: Yako Nhungamiro yekuwana Yakawedzera Shut-Ziso

Zvemukati

• Zvakanakira simba kupera
• Ndiani anofanira kurara?
• Iko kurara kwemagetsi kunofananidzwa sei nekofi?
• Simba rakakodzera nap
• Gadzira yakakwana nap zone
• Nguva yacho zvakanaka
• Funga nezve caffeine
• Kana iwe uri mushandi wekuchinja, ita naps maitiro

Mamwe emabhizinesi anozivikanwa nemasangano kunze uko - funga Google, Nike, NASA - vaona kuti kurara kunogona kubatsira kusimudzira kugadzirwa. Ndicho chikonzero nei vazhinji vari kuisa mari mumapapodhi uye nekushandura nzvimbo dzemusangano mumakamuri ekurara.

"Pfungwa yekuti kurara ndeyevanoenda kukireshi hachisi chokwadi," anodaro Raj Dasgupta MD, purofesa wemapapu nemapiritsi ekurara paUniversity yeSouthern California.

Muchokwadi, masimba emagetsi anopa zviuru zvezvibatsiro zvehutano, kubva pakubatsira kudzikamisa kushushikana kusvika mukuwedzera kusvinura.

Asi sei, chaizvo, iwe unofanirwa kuenda nezvekuwedzera simba naps kune yako yemazuva ese purogiramu? Tarisa uone gwara redu kumagetsi emagetsi, pazasi, kuti uone kuti iwe ungabudirira sei kubata zvishoma kuvhara-ziso.

Zvakanakira simba kupera

Kumborara zvakanaka kunotendera kupora kwehuropi basa, kurangarira kusimbisa, kubvisa chepfu inovaka zuva rese, uye kuputika kwesimba, anodaro Camilo A. Ruiz, DO, director wezvekurapa kuChoice Physicians Sleep Center muSouth Florida.

"Pane kutyaira kwatiri kutsvaga hope pane imwe nguva masikati," anodaro. Sezvo maitiro aya anovaka, anokukunda, achikurarisa usiku. "Pfungwa nekurara ndeyekuti isu tinogona kumisazve izvo zvinokonzeresa uye netarisiro kuti tinokwanisa kushanda padanho repamusoro," Ruiz anowedzera.

Muvanhu vasina kurara, tsvagiridzo inoratidza kuti naps inowedzera kuchenjerera, kuita basa, uye kugona kudzidza, anowedzera Dr. Dasgupta. Kumwe kutsvagurudza kunowana masimba ekutsvaira anogona kubatsira kubatsira kuwedzera immune immune.

Ndiani anofanira kurara?

Kwete munhu wese inoda kurara. Kune rimwe chete, vanhu vane kushaya hope haifanire kudaro kurara, anotsanangura Michael Breus, PhD, bhodhi-yakasimbiswa yekurara nyanzvi iri muManhattan Beach, California. Kana iwe uine kushaya hope, kuzorora kwemasikati kunogona kuita kuti iwe unzwe sekunge iwe haufanire kurara zvakanyanya husiku, zvinogona kuwedzera mamiriro ako.

"Kana uri kuwana kurara kwakanaka kwekudzoreredza uye kushanda mushe masikati, pamwe haufanire kumborara," anowedzera Dasgupta.

Asi heino kubata: Vanopfuura vekuAmerican havawani huwandu hunokurudzirwa hwemaawa manomwe ekurara husiku. Saka, iwe unogona kunge usiri kurara pamwe sezvaunofunga.

"Kune vanhu vazhinji vanoti, 'Ndinofunga kuti ndinorara zvakanaka,' asi kana iwe ukaita chidzidzo chehope pavari, vangadai vaine nyaya dzekurara," anodaro Ruiz.

Kana iwe ukaona kugadzirwa kwako kuchitanga kupera, haugone kugadzirisa ruzivo nekukasira sezvaungaita mangwanani, kana kugara uchifungidzira kana kunzwa sekunge kune "mhute" iwe yausingakwanise kushanda nayo, unogona kubatsirwa nesimba remagetsi , Ruiz anowedzera.

Iko kurara kwemagetsi kunofananidzwa sei nekofi?

Nepo paine zvakawanda zvezvimwe zvinopa simba zvinokurudzira kunze uko, sekofi, hapana chinhu chiri nani pane kurara, anotsanangura Ruiz. Kurara kunodzoreredza huropi nemuviri.

Izvo zvinobatsira zvakare kurwisa kudzora kukwereta chikwereti, izvo zvinogona kubatsira mukuwedzera kwechirwere chisingaperi uye kusagadzikana kwemanzwiro, sekureva kwe, mukuwedzera kune yakaderera simba uye kushoma kwekugadzira.

"Tinorara nechikonzero - kuzorora uye kudzorera," anodaro Ruiz.

“Kofi nezvimwe zvinokurudzira ndezvenguva pfupi, kusiyana nehope dzechokwadi, dzinogona kukupa imwezve maawa maviri kana matatu ekumuka. [Ndizvozvo] kupfuura zvaunogona kuwana kubva kukofi. "

Simba rakakodzera nap

Kuti ukwanise kurara nesimba, unofanirwa kugadzirisa nguva yako. Chidzidzo chakawanzotaurwa muna 1995 naNASA chakawana kuti kumborara kwemaminitsi makumi maviri nematanhatu ndiko kwaive "nzvimbo inotapira" yekurara, kuvandudza kusvinura ne54 muzana uye kuita ne34 muzana.

Zvisinei, nyanzvi dzinowanzobvumirana kuti chero maminetsi makumi maviri kusvika makumi matatu anokwana kuwana mabhenefiti pasina kukusiya uchinzwa kunetseka paunenge uchimuka. Uye usakanganwa kumisikidza alarm kuti urege kupfuura iro hwindo.

Heino chikonzero nei kureba kwekukosha kuchikosha: Kurara kunoitika mumatunhu. Iyo yakajairwa kutenderera inotanga neakareruka matanho ekurara anonzi asiri-anokurumidza maziso kufamba (NREM) kurara uye pakupedzisira inorova yakadzika zvakadzama nhanho yekurara inonzi REM kurara.

Kutenderera uku kunoitika nekudzokorora paunenge wakarara, yega yega kutenderera inogara ingangoita maminetsi makumi mapfumbamwe. Kurara kwakadzika kweREM kwakakosha pahutano hwese uye kugarika-ndipo apo muviri wako unoshanda kudzoreredza simba, kuwedzera kuwedzerwa kweropa kumhasuru, uye kukurudzira kukura uye kugadzirisa matishu nemapfupa.

Paunorara, zvisinei, iwe unoda kuzvidzivirira.

Izvi zvinodaro nekuti kana iwe ukamuka kubva kuhope yeREM, unogona kusangana nekurara inertia, kwaunosara uchinzwa groggy uye kusagadzikana. Kana, zvakadaro, iwe uchingorara kwemaminetsi makumi maviri, iwe ungangomuka mumatanho akareruka ekurara uye nekudaro unonzwa kuzorodzwa.

Asi pamusoro pekuti iwe unorara kwenguva yakareba sei, kune dzimwe nzira dzekuita kuti simba nap rinyatsoita. Tanga nemaitiro mana aya.

Gadzira yakakwana nap zone

Imba ine rima, inotonhorera, yakanyarara yakakodzera kurara, anodaro Dasgupta. Kana iwe usingakwanise kudzora mwenje, tembiricha, kana ruzha uri wega, Dasgupta anokurudzira kupfeka chifukidzo chehope, kubvisa mamwe matete semasutu, uye kufunga nezve chena ruzha app.

Iwe zvakare unoda kudzivirira kukanganisa, izvo zvinogona kureva kudzima foni yako kwemaminetsi mashoma kana kuisa yechinyakare chikoro "usakanganisa" chikwangwani pasuo rako.

Nguva yacho zvakanaka

Pakati pa1 masikati. na3 masikati. tembiricha yemuviri wako inodonha uye pane kukwira kwemwero wehope mahormone melatonin. Iko kusanganisa kunoita kuti uve nehope, ndosaka ino iri nguva yakanaka yekurara, anotsanangura Breus.

Ipo iwe kazhinji usingade kumborara mushure me3 kana 4 pm. - zvinogona kukanganisa kukuvata kwaunoita husiku ihwohwo - kana iwe uri zizi rehusiku, kurara nekukurumidza pa5 kana 6 pm inogona kukubatsira simba kubudikidza nemanheru ekutanga, anowedzera Ruiz.

Ruiz zvakare anonongedza kuti kurara kweawa kana maviri pamberi pechimwe chinhu chakakosha - chiitiko chekutaura pamberi pevanhu kana basa rinorema pabasa - rinogona kusimudzira kusvinura uye kuita kwekuziva.

Funga nezve caffeine

Pfungwa yekucheka kofi usati warara inogona kunge isinganzwisisike, asi sezvo caffeine inotora maminetsi makumi maviri kusvika makumi matatu kukanda mukati, uine zvishoma zvekusimudzira usati warara zvinokutendera kuti umuke nekuwedzera kwekuwedzera kwekusvinura, anotsanangura Dasgupta.

Kana iwe uri mushandi wekuchinja, ita naps maitiro

Kana iwe uri chiremba, mukoti, mudzimi wemoto, kana iwe ukashanda rimwe basa rinodaidzira maawa kunze kweavhareji 9 kusvika ku5, mikana kurara kwako kwakakanganiswa. Kushandisa mukana wekuzorora kuti ushande mune mamwe masimba emagetsi kunogona kubatsira kuita kuti kurara kwako kuve kwakajairika.

"Kana iwe uchigara uchirara-uchirasikirwa, kurara pane chirongwa kunogona kubatsira muviri wako kuti uve wakambojaira," anodaro Dasgupta. Iwe unozokura kutarisira kumborara pakati pa1: 20 na1: 40 masikati, semuenzaniso, uye kugona kudzoreredza muviri uye huropi uku uchichekacheka ziso rakavhara nguva zhinji.

Cassie Shortsleeve ndeye Boston-based freelance munyori uye mupepeti. Akashanda pane vashandi paShape uye Men's Health uye anobatsira nguva zhinji kuurongwa hwekudhinda kwenyika uye zvinyorwa zvemadhijitari zvakaita seWomen's Health, Condé Nast Traveler, uyezve zveEquinox. Nedhigirii muChirungu uye kunyora kwekugadzira kubva kuCollege yeMuchinjikwa, iye ane shungu yekuburitsa pane zvese zvinhu hutano, mararamiro, uye kufamba.