Zvinhu zvina Alarm Yenhare Yako Inotaura Nezve Hutano Hwako

Zvemukati

• Ongororo ye

Kure kure (kune vazhinji) ndiwo mazuva apo wachi chaiyo, yakatenderera-chiso chearamu yakagara panzvimbo yako yeusiku, ichirovera nyundo yayo nekudzoka pakati nepakati pakati pemabhero anodedera kuti umutse iwe nenzira inopenya kwazvo inobvira.

Ikozvino, zvinowanzoitika kuti iwe unomuka kune alarm pane yako foni, iyo inogona kuvharirwa mukati padhuze nemubhedha kana kutonamira mukati chaipo padyo newe. Kushanda kwemaapple wachi yako kwakatsetseka, iwo maratidziro aisakwanisa kuve nyore, uye ruzha runogona kuverengerwa kuti urege kuzvidza uye kumuka wakatsamwa (hello, ripples ringtone). Haikwanise kuve yakanyanya kubatsira, handiti?

Huye, marongero efoni ewawadhi efoni yako anogona zvakare kujekesa mwenje pane yako yekurara tsika. Daniel A. Barone, M.D., nyanzvi yehope paWeill Cornell Center for Sleep Medicine yeNew York-Presbyterian Hospital, anotsanangura kuti zvigadziriso izvozvo zvinganyatsorevei kune utano hwako. (Uye uone kuti Kurara Kwako Kurongwa Kunokanganisa Sei Kurema Kwako Hosha uye Dambudziko Rezvirwere.)

1. Une nguva yakaoma kumuka. Unoisa maaramu a7:00 a.m., 7:04 a.m., 7:20 a.m., uye 7:45 a.m. here, uchiziva kuti alarm imwe chete haizokwani kuti usimuke? Ipapo unogona kunge uchizivana nekurova bhatani rekuzeya, uye pamwe unoziva kuti haina kukunakira.

"Zvinotora inenge awa kuti umuke zvishoma nezvishoma, maererano nemaurotransmitter ehuropi hwako," Barone anodaro. "Ukavhiringidza maitiro iwayo, ma neurotransmitters anotangazve. Paunozomuka na7:30 a.m., unonzwa kugomera uye kubuda mazviri." Iwe hausi kuwana makumi matatu ekuwedzera maminetsi ekurara-sezvo zvisiri zvemhando yekurara-uye iwe unomuka kunyange crankier kupfuura pawakatanga. (Pachinyorwa ichocho, Zviri Nani Kurara Mukati kana Kushanda Kunze?

Haisi mhosva yako kana iwe uchida kukotsira, hongu. "Kurova snooze kunonzwa zvakanaka! Inoburitsa serotonin kana iwe uchidzokera kunorara," Barone anodaro, weiyo neurotransmitter inowanzo sangana nemufaro. Saka tora nyaradzo, vanozorodza: ​​Hausi simbe, urikungoita izvo muviri wako unoda kuti uite.

2. Chirongwa chako chakazara panzvimbo yese. Pamwe foni yako yakagadzirirwa 6:00 a.m. zuva rega rega revhiki, ipapo 9:00 a.m. yeyoga neMugovera, uye 11:00 a.m. neSvondo nekuti ndiro zuva rako reusimbe. "Tinokurudzira nguva dzese dzekurara uye nguva dzekumuka," Barone anodaro, kuitira kushanda kwakanyanya. Izvo zvakati, "kana iwe usina matambudziko, saka nguva dzakasiyana haisi nyaya.

Matambudziko api? "Kusakwanisa kushanda, kana kupedza zuva rako, pasina chikonzero chakakura chekurara," anotsanangura Barone. "Kana [murwere] akadonha akarara padhesiki rake kubasa, haana kuzorora zvakanaka. Kana vachida makapu gumi ekofi kuti vararame, havana kunyatsozorora." Ziva iwe pachako uye zvaunonzwa kuita kwepamusoro kuita kuti uve nechokwadi chekuti wakarara zvakakwana kuti usvike ipapo. (Chokwadi chinonakidza: sainzi inoti vazhinji vedu tiri kurara zvakakwana.)

3. Uri kufamba zvakanyanya. Mazhinji mafoni ane diki system yakavakirwa mukati iyo inoita kuti utarise nguva dzenguva kutenderera pasirese. Ehe, kana iwe uchisvetuka-svetuka pakati pavo uye nekumisikidza yako yekumuka nguva yeacky maawa, muviri wako unobhadhara mutengo. "Jet lag chinhu chikuru," Barone anodaro. "Zvinotora zuva kana husiku kuzvimisikidza pachako shanduko mune imwe nguva zone." Saka kana ukaenda kubva kuNew York uchienda kuBangkok kuzororo (nerombo iwe!), zvingangove mazuva gumi nemaviri usati watanga kunzwa kunge munhu zvakare.

4. Une nguva yakaoma yekudzima pakupera kwezuva. Foni yako inopa mamirioni emhando yevaraidzo, ipapo imo muruoko rwako: zvinyorwa, mimhanzi, mameseji kubva kushamwari dzako, mitambo, mapikicha, uye zvimwe zvakawanda. Saka iwe unogona kugara uye uchitamba nayo nguva refu mushure mekunge waisa yako yekumuka-kureva, apo iwe unofanirwa kunge wakarara.

"Foni yako inoburitsa mwenje webhuruu. Inonyengera huropi kufunga kuti zuva rabuda," Barone anotsanangura. "Uropi hwako hunovhara melatonin [hormone], iyo inogona kuita kuti zvive zvakaoma kurara." Haisi chete foni yako inoburitsa mwenje mumaziso ako, Barone anonongedza, asi chero chishandiso chakadzoserwa kumashure, seTV kana e-muverengi.

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"Kana iwe ukashandisa foni yako chinhu chekutanga kana uchimuka, harisi dambudziko. Muchokwadi, ndizvo zvandinoitawo ini," Barone anobvuma. "Chero bedzi usiri kugara pamubhedha kwemaawa matatu, uchipukunyuka uchienda, uye usingaendi kubasa." Izvo zvakakwana zvimwe nyaya, yaunofanirwa kubata nayo ASAP. (Zvichakadaro, edza idzi Nzira nhatu dzeKushandisa Tech Husiku-uye Uchiri Kurara Zvakanaka.)

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