Sayenzi Inoti Kumuka Pamberi Kunogona Kuchinja Hupenyu Hwako

Zvemukati

• Ongororo ye

Zvakaitika kwauri: Iwe wakarara pamubhedha wako, uchizamura, paunovhura yako Instagram feed. Mid-scroll, iko kuzvidemba kunokurova: pikicha musikana wako waakatumira kubva kukirasi yekutenderera yawaizoenda. Dai chete iwe uchikwanisa kugara kure nebhatani rekusvinura uye uchizvichenesa kubva pasi peiyo nyaradzo yakanyanyisa-inodziya. Hapana mangwanani endorphins kwauri.

Kunobuda, pane zvikonzero chaizvo zvekumuka mangwanani, kupfuura iyo 7: 00 ndiri kutenderera selfie. Vanozviti mangwanani vanhu vakataura vachinzwa kufara uye kuva noutano kupfuura husiku husiku, sekureva kwechidzidzo chakaburitswa mumagazini Emotion.

Uyezve, gobs dzevakuru-vakabudirira maCEO emakambani ane mukurumbira vataura kubata honye padivi pekutanga, zvakare. Ingobvunza Tamara Hill-Norton, muvambi uye wekugadzira director weSweaty Betty. Na8: 15 mangwanani iye atoita yake yaanofarira smoothie yakazara nesipinashi, mabriji akaomeswa nechando, mhodzi dzechia, uye avocado, yakadonhedzwa, uye ari kunze kwemusuwo munzira yake yaanofarira yemakiromita mashanu kutenderera nerwizi kuenda kuhofisi yake. “Kumuka mangwanani-ngwanani kunoita kuti ndinzwe senge ndagadzirira kuswera,” anodaro.

Zvino pane Eric Posner, muvambi we NYC-based spin studio Swerve Fitness. Pakazosvika 9am mazuva mazhinji, haana kungoita smoothie uye kusvetwa mudikita remangwanani, asi zvakare ageza, akabika kudya kwemangwanani, uye akanyorwa mumagazini maviri. "Ndiri kufara zvakanyanya, kupinza, uye kuisa pfungwa pazvinhu zvandinoda kuita uye kuita," anodaro.

Usati wafunga kuti izvi zvinongoshanda kune vehutano, pane chikonzero chekutenda wako muviri (hongu, wako) unonyatso kuitirwa kushanda mangwanani. Wachi dzedu dzekubereka dzinoita kuti tifambe mangwanani, tichipinda muchiedza chezuva iroro kuitira kuti tidzivise zvirwere zvakadai sekushaya vhitamini D, kushaya simba kwemwaka, kufutisa, nezvimwe. Uye nepo vamwe vanhu vari mega vakabudirira husiku, handiyo nyaya yevakawanda. "Vanhu vanhu vanorarama zuva nezuva," anodaro Mike Varshavski, DO., achidzidzira mishonga yemhuri paOverlook Medical Center muSummit, NJ. "Kureva kuti tanyanya kuneta na2 am na2 pm."

Iwe unogona kutenda yako yakasikwa circadian yekuzvarwa wachi, kana iyo muviri system iyo inodzora nguva yenguva yekuneta uye kusvinura mukati mezuva rese, nekuda kweizvi. Mashoko akanaka? Kana iwe wakazvibata iwe kurara kwakasimba, iyo circadian dips haina kunyanya kusimba, ndosaka usingaone vanhu vakuru vazhinji vachipunzika padhesiki ravo vachiuya masikati machena. (Psst ... Wakamboedza chikafu chakanakisa chehope huru?)

Dambudziko nderekuti, hupenyu hwemazuva ano hunogona kurasa wachi yako yemukati. "Zvinhu zvakaita sekuchinja kwehusiku, midhiya yenhau, vavakidzani vane ruzha, vakuru vebasa, uye TV yehusiku-kazhinji zvinokuchengetedza iwe kumuka, kwete mutinhimira wako wepanyama," anodaro Varshavski. Izvo zvakati, kana iwe uchirara zvakanaka uye uchiri kuita zvirinani husiku, hapana chikonzero chekumuka mangwanani kana iwe usingade, Varshavski akatiudza pane ichangoburwa Kala Kurara chiitiko.

Asi isu tiri pano kuzotaura kuti iwe unogona chaizvoizvo vanoda. Avo vanomuka na7: 00 mangwanani vane mukana wakaderera wekumanikidzwa, kushushikana, uye kufutisa, sekureva kweYunivhesiti yeLondon kudzidza. Imwe ongororo kubva kuNorthwestern University Feinberg Chikoro cheMishonga chakawana kuti vanhu vaifarira kuva panze mangwanani vaive neBMIs yakaderera pane avo vakabuda panze gare gare muzuva (kunyangwe munguva yechando!). Uyezve, kangani iwe wakambodarika manheru ekurovedza muviri nekuti chimwe chinhu chakauya? Kushanda kunonoka. Kurova imwe nguva yekufara nguva. Kunzwa kupera simba mushure memusangano iwoyo naboss wako. Kune zvinhu zvirinyore zvishoma zvinomira munzira yako mangwanani. Kunze kweiyo bhatani rekutsvedza, kureva.

Unoda kuve munhu wemangwanani asi usingakwanise kusungirira (zvakadaro)? Hausi wega. "Ndichiri kunetseka nazvo, asi handimbozvidemba kumuka mangwanani," anodaro Posner. "Zvinotora nguva kuti upinde mumuitiro, asi kana wasvika, iwe uri goridhe, nokuti unoziva kuti unonzwa zviri nani sei zuva rose." Zano raPosner rekumisikidza maitiro uyezve, kumwe kuenderana, chimwe chinhu Varshavski chaanogona kukwira nacho. "Kugadzira rhythm yakagadzikana ndiro danho rinokosha," anodaro Varshavski. "Chikanganiso chinowanzoitwa kuedza 'kubata' pakurara mukati mevhiki. Kana iwe usingatevedzeri maitiro kune tsika dzako dzekurara muviri wako haugoni kujairana nemazvo, uye zvichakanganisa maitiro ako emangwanani." Enda kunorara-uye umuke!-panguva imwe chete manheru ega ega svondo rino uye ona kuti zvinonzwika sei. Enda mberi uye isa alarm iyoyo.

Ongororo ye