Kofi Yako Manheru iri Kukukanganisira Iwe Chaizvoizvo Kurara Kwakanyanya

Zvemukati

• Ongororo ye

Iwe unogona kunge usati wanzwa, asi kofi inomutsa iwe. Ah, uye caffeine yakanyanyononoka mukati mezuva inogona kukanganisa nekurara kwako. Asi chidzidzo chitsva, chisinganyatsooneka chakaburitsa pachena kuti kofi inokanganisa sei zvirevo zvako zvezuva nezuva, uye zvinogona kunge zvichikubhadharira mamwe z kupfuura iwe zvaunofunga. Caffeine inogona kunyatso shandura yako circadian mutinhimira, iyo yemukati wachi iyo inokuchengetedza iwe kwemaawa makumi maviri nemaviri ekurara-kumuka kutenderera, sekutsvaga Sayenzi Yekushandura Mushonga.

Sero rega rega mumuviri wako rine wachi yaro yakatenderedzwa uye caffeine inokanganisa "musimboti" waro, akadaro kudzidza Kenneth Wright Jr., Ph.D., munyori wepepanhau uye muongorori wezvekurara paUniversity yeColorado kuBoulder . "[Kofi husiku] haisi kungoita kuti usvinure," Wright akatsanangura. "Iri kusundidzira yako [yemukati] wachi gare gare saka unoda kuzorara kumberi." (Ingangove imwe ye9 Zvikonzero Iwe Haugone Kurara.)

Zvakawanda sei gare gare? Kunwa kamwe chete kwecaffeine mukati memaawa matatu ekurara kunodzosera kumashure nguva yako yekurara nemaminitsi makumi mana. Asi kana iwe ukatenga iyo kofi mune yakavhenekerwa-yakanaka kofieshoni, iyo combo yemwenje yekuvhenekesa uye caffeine inogona kukuchengetedza iwe kusvika angangoita maawa maviri ekuwedzera. Aya majee ane 2013 kudzidza mune iyo Nyaya yeClinical Sleep Medicine iyo yakawana kuti kofi imwe chete inokanganisa kurara kwako kusvika maawa matanhatu mushure mekuinwa.

Asi iyi nhau yekuti caffeine inogona kushandura mitenderedzwa yako inogona kunge iine mhedzisiro yakafara, sezvo wachi yako yemukati ichidzora zvakawanda kupfuura kungo kurara kwako. Muchokwadi, zvinokanganisa zvese kubva kumahomoni ako kusvika kune ako ekuziva kugona kune ako ekushanda, kuikanganisa kunogona kukanda hupenyu hwako hwese.

Wright akarayira kubvisa kofi kubva pane zvaunodya kana kungova nayo mangwanani kana uine matambudziko ekurara usiku. (Chidzidzo chegore ra2013 chakakurudzira kuva necaffeine pasati papfuura 4 pm kana uri kutsvaga nguva yekurara ye10 pm.) Asi, Wright akawedzera, chidzidzo chacho chaive chidiki (vanhu vashanu chete!) Uye caffeine inobata munhu wese zvakasiyana, saka kudzidza kwakanakisa vimba nayo inogona kunge iri iyo yaunoita iwe pachako.

Ongororo ye