Ndiwe wopambana. Usiku watha, mudachapa zovala zitatu, kupanga veggie tempura (kuchokera zikande ) kuti munyamule m'bokosi la bento la mwana wanu ndipo ndinu nokha m'modzi mwa anzanu omwe adamaliza buku la kalabu yamabuku. Koma izi zikutanthauzanso kuti mwangopeza…maola anayi ogona? Tonse tikudziwa kuti maola asanu ndi awiri kapena asanu ndi atatu ndi abwino, koma kodi pali njira iliyonse yonyenga dongosolo? Ngati mungathe kudziwa momwe mungagone maola asanu ndi atatu mu maola anayi. Ndipo kodi zimenezo n’zotheka? Tidapepha akatswiri awiri ogona kuti tipeze yankho.
Kodi ndingagone bwanji maola asanu ndi atatu mu maola anayi?
Timadana ndi kuphwanya kwa inu, koma simungathe. Palibe njira yachidule ya kugona kwabwino usiku, akutero Alex Dimitriu, MD, wotsimikizika kawiri mu Psychiatry ndi Sleep Medicine komanso woyambitsa wa Menlo Park Psychiatry & Mankhwala Ogona . Thupi limadutsa m'magawo apadera a tulo, omwe timawatcha kuti mamangidwe ogona, akufotokoza. Timafunika kugona tulo tofa nato, ndi kugona m'maloto kapena REM usiku uliwonse, ndipo nthawi zambiri kuti tipeze zonse ziwiri, timafunikira maola asanu ndi awiri pabedi. Izi zikutanthauza kuti palibe njira yeniyeni kumva ngati mumagona maola asanu ndi atatu (kapena mumapeza zabwino) mutangopeza anayi okha. Pepani, abwenzi.
Koma ndikumva bwino. Choyipa ndi chiyani pakugona maola anayi okha?
Dolly Parton akutero . Momwemonso Elon Musk . Anthu ena akhoza kukhala ndi a Kusintha kwa DNA zomwe zimawathandiza kuti azigwira ntchito moyenera pakugona pang'ono, akutero Dr. Venkata Buddharaju, katswiri wa kugona, dokotala wovomerezeka ndi gulu la kugona komanso mlembi wa Kugona Bwino, Moyo Wachimwemwe . Ogona achidule awa, ngakhale kugona pakati pa maola asanu ndi limodzi, alibe zotsatirapo zoipa pa thanzi, sagona ndipo amagwira ntchito bwino ali maso, akufotokoza. Ntchito ikuchitika m'gawo losangalatsa la khalidwe la kugona komanso kusiyana kwa kugona kwa anthu. Koma chifukwa anthuwa ndi akunja ndipo ambiri aife timafunikira kugona kochulukirapo, Dr. Buddharaju samalangiza kuyesa, ngakhale mutakhala kuti zili bwino pasanathe maola asanu ndi awiri. Kuposa utali wokha, ndi nthawi yogona komanso yosalekeza yosalekeza nthawi zonse molumikizana ndi nyimbo za circadian [zomwe] ndizofunikira kuti mukhale ndi thanzi labwino, akutero, ndikuzindikira kuti kugona kosakwanira kungakuikenso pachiwopsezo. chifukwa cha kutopa, kulephera kukhala tcheru, chiopsezo chachikulu cha ngozi za galimoto ndi kuchepa kwa ntchito kuntchito, komanso matenda oopsa, matenda a shuga, sitiroko, matenda a mtima, kukumbukira kukumbukira, kusokonezeka maganizo ndi kuchepa kwa chitetezo cha mthupi. Inde, tigona 10 usikuuno.
Kodi pali njira iliyonse yowonjezerera kugona komwe ndikugona?
Nthawi zina, ngakhale mutayesetsa kwambiri, kugona kwa maola anayi ndikosavuta kwambiri. Zimachitika. Apo chirichonse mutha kuchita bwino kuti mugone bwino kuti musamve ngati zombie m'mawa wotsatira? Mwamwayi, inde-ngakhale sizingalowe m'malo mwa zenizeni.
1. Khalani ndi nthawi yogona komanso nthawi yodzuka. Mukakhala ku Paris, simumayembekezera mwamatsenga kuti thupi lanu lizolowere nthawi usiku umodzi. Ndiye zimamveka kuti anu circadian rhythm ingakhale ndi zovuta kusintha bwererani ku nthawi yanu yodzuka 6 koloko m'kati mwa sabata mutagona mpaka 2 koloko m'mawa sabata yonse yowonera Bridgerton . Mukamasunga nthawi yanu yogona komanso nthawi yodzuka mosasinthasintha, ndibwino (inde, ngakhale kumapeto kwa sabata).
2. Zovala zausiku siziloledwa. Tikudziwa zomwe mukuganiza. Ndikumva kwambiri womasuka nditamwa magalasi awiri avinyo! Koma ngakhale vinyo, mowa ndi mitundu ina ya mowa imapereka zotsatira zotsitsimula, sizili zofanana ndi kugona. Ngakhale kuti simungakumbukire kugwedezeka ndi kutembenuka usiku wonse (chifukwa mudzakhala, um, okhazikika), kugona kwanu kudzasokonezedwa. Mudzapumula kwambiri ngati mutamwa kapu yamadzi kapena (decaf) tiyi mutatha kudya.
3. Ikani foni yanu mu chipinda chosiyana. Tikudziwa, kufuna kuyang'ana Twitter imodzi nthawi yochulukirapo kuti muwone ngati mphaka wanu gif ali ndi zokonda zili zamphamvu. Koma pali kulumikizana pakati pa kugwiritsa ntchito zowonera musanagone komanso kuchuluka kwa nthawi yomwe imatengera kugona, malinga ndi National Sleep Foundation . Ola limodzi musanagone, siyani foni yanu pabalaza, kenako werengani buku kapena sinkhasinkhani m'chipinda chogona kuti muyambe chizolowezi chanu chopumula.
Ndine wosimidwa ndipo ndimafuna chinyengo cha kugona. Kodi ndingatani kuti ndimve bwino lero?
Chabwino, kwachedwa kwambiri. Munayesa kupeza maola asanu ndi awiri, koma munagona mochedwa, kenaka munagona usiku wonse mukugwedezeka ndi kutembenuka. Mumamva zowawa kwambiri ndipo simudziwa momwe mudutsa tsikulo. Pankhaniyi, inu mphamvu mutha kupirira ngati mumamwa kapu ya khofi kapena tiyi pang'ono tsiku lonse ndikuchita zomwe mungathe. Osachipanga kukhala chizoloŵezi, akuchenjeza Dr. Dimitrius. Kugona maola anayi ndi kumwa mowa wambiri wa caffeine kapena kugwiritsa ntchito zolimbikitsa zina kungagwire ntchito pakanthawi kochepa, koma pamapeto pake kusagona tulo kumayamba, akutero. Ndamva, doc.
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