Njira ya ’10-3-2-1′ ya kugona kwa PERFECT usiku

Mungaganize ndikuchita kwazaka zambiri, tonse takhala akatswiri pofika pano. Nanga n’cifukwa ciani mamiliyoni aife timavutikabe kuti tipeze tulo tabwino?

Awiri mwa atatu mwa akuluakulu ku US ndi UK amalephera kulandira maola asanu ndi atatu ovomerezeka ndipo kafukufuku akusonyeza kuti anthu ambiri aku America ndi Briton amakhala pafupifupi asanu ndi limodzi okha.

Kukhala ndi moyo wotanganidwa komanso kutanganidwa kwambiri ndi ntchito ndizo zifukwa zomwe zimaperekedwa chifukwa chosagona mokwanira. Koma kutengeka kwathu ndiukadaulo, kusachita masewera olimbitsa thupi komanso chikhalidwe chodyera mochedwa zanenedwanso kuti ndi zifukwa zomwe sitigona.

Madotolo ogona m’zaka zaposachedwa akhala akugwiritsa ntchito mawu akuti ’10-3-2-1′, kalozera wam’munsi ndi sitepe wamomwe mungakonzekere bwino kugona usiku wonse watsiku lonse.

Koma ndi nkhani zoipa ngati mumakonda tiyi kapena khofi, monga njira akuti ayenera kupita osachepera 10 maola asanagone. Ndipo odya mochedwa amayenera kubweretsa nthawi yawo yachakudya mpaka maola atatu asanagone, kapena kuyika moyo wawo pachiwopsezo chausiku akugwedezeka ndi kutembenuka.

Wowongolerayo akulimbikitsanso kuti mutulutse maimelo anu antchito maola awiri musanagwire thumba komanso kupewa mafoni, mapiritsi ndi laputopu pa ola musanagunde udzu.

Zimabwera pambuyo poti katswiri wa masamu sabata ino wanena kuti wapanga njira yabwino kwambiri yokuthandizani kuti muzimva kuwawa m’mawa uliwonse. Kuyamba tsiku bwino, Dr Anne-Marie Imafidon, pulezidenti wosankhidwa wa British Science Association, anati tiyenera kudzuka pa 7.12am, kuchita masewera olimbitsa thupi kwa mphindi 21 ndendende ndiyeno kusamba kwa mphindi khumi.

Apa, MailOnline imasanthula sayansi kumbuyo kwa 10-3-2-1 formula:

Madotolo ogona m’zaka zaposachedwa akhala akugwiritsa ntchito mawu akuti ’10-3-2-1′, kalozera wam’munsi ndi sitepe wamomwe mungakonzekere bwino kugona usiku wonse watsiku lonse. Koma ndi nkhani zoipa ngati mumakonda tiyi kapena khofi, monga njira akuti ayenera kupita osachepera 10 maola asanagone (pamwamba kumanzere). Ndipo odya mochedwa amayenera kubweretsa nthawi yawo yachakudya kuti ifike maola atatu asanagone (kumanja kumanja), kapena kuyika moyo wawo pachiwopsezo chausiku akugwedezeka ndi kutembenuka. Wowongolera amalimbikitsanso kuti mutulutse maimelo anu antchito maola awiri musanamenye thumba (pansi kumanzere) komanso kupewa mafoni, mapiritsi ndi ma laputopu mu ola musanamenye udzu (pansi kumanja)

KODI NDIGWIRIRE tulo zingati?

Akuluakulu ambiri amafunika kugona kwa maola 6 mpaka 9 usiku uliwonse.

Kugona ndi kudzuka nthawi yofanana usiku uliwonse kumakonza ubongo ndi wotchi yamkati kuti azolowerane ndi chizolowezi chokhazikika.

Koma ndi anthu ochepa okha amene amatha kumamatira kutsata njira zokhwima zogonera.

Kuti mugone mosavuta, a NHS amalangiza kuti muchepetse, monga kusamba, kuwerenga ndi kupewa zida zamagetsi.

Unduna wa zaumoyo umalimbikitsanso kuti chipindacho chizikhala chosavuta kugona pochotsa ma TV ndi zida zamagetsi mchipindamo ndikupangitsa kuti chikhale chamdima komanso chaudongo.

Kwa anthu omwe amavutika kugona, a NHS akuti kusunga diary yogona kumatha kuwulula zizolowezi kapena zochitika zomwe zimapangitsa kugona.

Gwero: NHS

DULANI CAFFEINE MASIKU MASIKU

Njira yovomerezedwa ndi akatswiri ikuwonetsa kuti caffeine iyenera kusiya maola 10 musanagone.

Ndi Briton wamba kugona 11pm, izi zikutanthauza kuti palibe khofi, tiyi kapena zakumwa zopatsa mphamvu ikatha 1pm.

Nthawi ya maola 10 ikhoza kukhala yotsika mpaka momwe zimatengera caffeine kuti iwonongeke m’thupi. Akuluakulu azaumoyo ati zimatenga maola asanu ndi atatu mpaka 12 kuti zichoke m’dongosolo, kuwapatsa maola 10.

Kafukufuku wambiri wasonyeza kuti caffeine imathandizira kuzindikira ndikuletsa kwakanthawi zotsatira za kugona tulo.

Koma kafukufuku wambiri wasonyeza kuti zolimbikitsa zimapangitsa kuti zikhale zovuta kugona ndipo sizimateteza ku zotsatira za kugona kwa nthawi yaitali.

Ndipo kafukufuku wina wa mu 2013 wochitidwa ndi ofufuza a ku yunivesite ya Wayne State ku Michigan akusonyeza kuti kumwa mowa wa caffeine maola asanu ndi limodzi asanagone kungachepetse kugona kwa munthu.

Asayansi anatsatira zizolowezi zogona za anthu a 12 omwe anali ndi mapiritsi okhala ndi 400mg ya stimulant – ofanana ndi khofi awiri kapena atatu – zero, maola atatu ndi asanu ndi limodzi asanagone.

Zotsatira zikuwonetsa kuti omwe anali ndi mapiritsiwa maola asanu ndi limodzi asanagone amatsika kwa ola limodzi kuposa masiku onse.

Akatswiri amachenjezanso kuti caffeine pafupi kwambiri ndi bedi ingachepetse kugona. Ndemanga ya ofufuza a University of Zürich adafotokoza mwatsatanetsatane kuti cholimbikitsachi chimalepheretsa kugona kwapang’onopang’ono – kugona tulo tofa nato komwe kumasiya anthu kukhala otsitsimula komanso atcheru.

Izi zikasokonezedwa, anthu amatha kusiyidwa akumva kusowa tulo – kutanthauza kuti kukumbukira kwawo, kukhazikika kwawo komanso kutengeka mtima kwawo kudzagunda.

SINAKOLO WOTSIRIZA KAPENA GALASI WA WINE ABWINO BWINO ASANAFIKE 8PM

Pansi pa njira ya 10-3-2-1, anthu amalangizidwa kuti asadye kapena kumwa mowa maola atatu mutu wawo usanagunde pilo.

Pansi pa njira ya 10-3-2-1, anthu amalangizidwa kuti asadye kapena kumwa mowa maola atatu mutu wawo usanagunde pilo.

Anthu omwe amamwa chakumwa cham’mawa kapena chakumwa chapakati pausiku atha kuyika kugona kwawo pachiwopsezo. Pansi pa njira ya 10-3-2-1, anthu amalangizidwa kuti asadye kapena kumwa mowa maola atatu mutu wawo usanagunde mtsamiro.

Akatswiri amati zenera losala kudyali limapatsa thupi nthawi yokwanira yogaya chakudya koma ndi nthawi yochepa yokwanira kuti anthu samagunda thumba ndi njala. Ndipo kupewa kumwa mowa musanagone kumagwirizana ndi kugona kwabwinoko.

Koma asayansi atulukira malamulo osiyana pang’ono.

Ofufuza ku London Sleep Center, omwe adawunikiranso maphunziro 27, adapeza kuti omwe amamwa atangotsala pang’ono kugona amatha kugona mwachangu komanso kugona mozama.

Koma amagona pang’onopang’ono kuyenda kwa maso – siteji yomwe maloto amachitikira, chakumapeto kwa usiku. Dongosolo lamanjenje limayamba kugwira ntchito panthawiyi, zomwe ndizofunikira kukonzekera kudzuka m’mawa osamva chisoni.

Ndipo kafukufuku akuwonetsa kuti masana omwe mumadya, chakudya chimakhala chochepa kwambiri kuti chigayidwe bwino – zomwe zimapangitsa kuti asidi ayambe kuphulika komanso kukokana, komanso kupanga kugaya chakudya usiku, kumapatsa tulo tambirimbiri.

Komabe, deta ikuwonetsa zotsatira zotsutsana. Gulu la University of Michigan linafotokoza mwatsatanetsatane mu kafukufuku wa 2021 wa anthu 13,000 aku America kuti omwe amabwera pasanathe ola limodzi kuti agone amatsika kwa mphindi 30, pafupifupi.

Koma kudya pafupi ndi nthawi yogona kumatha kukhala ndi zotsatirapo kuposa kugona. Kafukufuku wa 2016, wochita kafukufuku pa yunivesite ya Dokuz Eylül ku Turkey adapeza kuti anthu omwe amadya mkati mwa maola awiri akugona amatha kudwala matenda a mtima kapena sitiroko.

Gululo, lomwe lidayang’anira anthu 700 adapeza kuti kuthamanga kwa magazi kwawo kudakwera ndipo kumakhala kokwera akamadya mkati mwa maola awiri atagona. Asayansi ati izi ndichifukwa choti kudya kumatulutsa kuchuluka kwa mahomoni opsinjika pamene thupi liyenera kuyamba kumasuka. Anthu omwe kuthamanga kwa magazi awo kumakhala kokwera usiku wonse amakhala ndi ziwopsezo zambiri zakufa chifukwa cha mtima.

NTCHITO NO LAINTHAWI 9PM

Akatswiri amati ubongo uyenera kupuma maola awiri musanagone.  Pazenerali, anthu apewe zinthu zonse zokhudzana ndi ntchito, monga maimelo, kuyimba foni komanso kuganizira za tsiku lotsatira

Akatswiri amati ubongo uyenera kupuma maola awiri asanagone. Pazenerali, anthu ayenera kupewa zinthu zonse zokhudzana ndi ntchito, monga maimelo, kuyimba foni komanso kuganizira za tsiku lotsatira

Akatswiri amati ubongo uyenera kupuma maola awiri asanagone.

Pazenerali, anthu apewe zinthu zonse zokhudzana ndi ntchito, monga maimelo, kuyimba foni komanso kuganizira za tsiku lotsatira. Anthu amalangizidwa kuti alembe ntchito iliyonse yomwe ali nayo m’maganizo mwawo kuti athe kuzimitsa usiku.

Zili choncho chifukwa anthu amene amavutika kuti agone bwino nthawi zambiri amaimba mlandu kupsinjika maganizo ndi nkhawa. Kupanikizika kwambiri kungayambitse kupuma mozama, kuonjezera kugunda kwa mtima ndi kuthamanga kwa magazi ndi kutulutsa mahomoni omwe amachititsa anthu kukhala atcheru.

Panthawi imeneyi zimakhala zosatheka kugona, popeza ofufuza nthawi zonse amapeza kuti omwe amavutika kwambiri kugona ndi omwe amapanikizika kwambiri.

Gulu la University of Indonesia, lomwe linafunsa anthu 450 za nkhawa zawo komanso kugona kwawo, lidapeza kuti anthu otopa anali ndi mwayi woti agonane kasanu kuposa omwe anali osapsinjika.

Ndipo kafukufuku wa ophunzira 800 azachipatala adapeza kuti omwe sanapanikizidwe anali ndi mwayi wokhala ndi tulo tokwanira 28%, malinga ndi ofufuza a King Saud bin Abdulaziz University for Health Science.

Koma zomwe zapezazi zikuwoneka kuti zikuyenda mbali zonse ziwiri – kusowa tulo komweko komwe kumayambitsa kupsinjika.

Kafukufuku wa 2020 wochitidwa ndi ofufuza aku China, omwe adawona achinyamata opitilira 800 amafunsa mafunso pazomwe amagona, adawonetsa kuti omwe adanenanso kuti amagona mwachangu komanso nthawi yocheperako akugwedezeka ndikutembenuka amatha kuthana ndi nkhawa.

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Akatswiri akhala akuchenjeza kalekale kuti zida zamagetsi zimasokoneza wotchi yachilengedwe yamunthu.  Dzuwa likamatuluka, thupi limatulutsa timadzi ta cortisol, timene timakhala tcheru

Akatswiri akhala akuchenjeza kalekale kuti zida zamagetsi zimasokoneza wotchi yachilengedwe yamunthu. Dzuwa likamatuluka, thupi limatulutsa timadzi ta cortisol, timene timakhala tcheru

Akatswiri akhala akuchenjeza kalekale kuti zida zamagetsi zimasokoneza wotchi yachilengedwe yamunthu. Dzuwa likamatuluka, thupi limatulutsa timadzi ta cortisol, timene timakhala tcheru.

Kukada madzulo, thupi limatulutsa melatonin, yomwe imayambitsa kugona.

Koma umboni ukuwonetsa kuti kuyang’ana mafoni, mapiritsi ndi ma laputopu kumasokoneza izi – kutanthauza kuti mpukutu wausiku pazama TV kapena kuwonera Netflix pabedi kungayambitse vuto la kugona.

Ofufuza ku Rensselaer Polytechnic Institute ku New York adapeza kuti kugwiritsa ntchito mafoni, mapiritsi ndi ma laputopu pakuwala kwambiri maola awiri asanagone kumapangitsa kuti zikhale zovuta kusuntha.

Ananenanso kuti kuwala kochulukirapo kumayimitsa kutulutsa kwa melatonin – chizindikiro ku wotchi ya thupi kuti nthawi yake yogona.

Panthawiyi, gulu la ku yunivesite ya Arizona, lomwe linaphunzira za kugona ndi zizolowezi zaukadaulo za ophunzira mazanamazana, adapeza kuti kusefukira pa intaneti mu ola lomaliza asanagone kumakhala kosavuta kugona pang’ono.

Ndipo kafukufuku wa anthu 700 aku America omwe adachitidwa ndi yunivesite ya California adapeza kuti omwe adayang’ana zowonera asanagone adanenanso kuti kugona kumasokonekera.

Pamwamba pa zotsatira izi, gulu la Harvard Medical School lidapeza kuti sizongokhala pazida – ngakhale magetsi owala kunyumba amatha kulepheretsa kupanga melatonin usiku ndi 90 peresenti.