16 Dabi'un Maraice Don Mafi Kyawun Safiya

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Daga "saitin ƙararrawar ku a wancan gefen ɗakin" don "sa hannun jari a cikin tukunyar kofi tare da mai ƙidayar lokaci," tabbas kun ji nasihun ba-snooze miliyan ɗaya a baya. Amma, sai dai idan kai mutumin safiya ne na gaske, tashi ko da sa'a ɗaya kafin ka saba na iya jin ba zai yiwu ba. Wannan yafi yawa saboda farkon tsuntsaye da mujiya na dare (menene menene tare da tsuntsaye da agogon circadian, ko ta yaya?) Suna da saitunan lokaci daban-daban, in ji Michael Terman, Ph.D., farfesa na ilimin halin ɗabi'a a Jami'ar Columbia da co-marubucin Sake saita Agogon ku na ciki. Ƙunƙarar neurons da ke cikin yankin suprachiasmatic nucleus (SCN) na kwakwalwar hypothalamus na kwakwalwar ku azaman lokacin jikin ku, yana gaya masa lokacin da za a farka ko barci. Kuma, yayin da aka yi imanin saitunanku na asali galibi kwayoyin halitta ne, ku iya sake saita su tare da ɗan ƙoƙari-wanda ya fi sauƙi fiye da tafiya cikin rayuwa akan tankin bacci mara komai.

Don haka, idan kuna ƙoƙarin farkawa da wuri ba tare da sanya ranar ku duka cikin baƙin ciki ba, kuna buƙatar motsa lokacin kwanciya da farkawa ta hanyar ƙarin mintuna 15, in ji Stephanie Silberman, Ph.D., abokin Cibiyar Nazarin Magungunan Barci ta Amurka kuma marubucin Littafin Aiki na Insomnia. Yawancin mutane sun manta cewa don farkawa da wuri, ku ma kuna buƙatar kwanciya da wuri. Labari ne game da canza agogon circadian ku, ba koyon yadda ake gudanar da ƙarancin bacci ba.

Har yaushe zai ɗauki ku don daidaitawa ga kowane tweak na mintina 15 ya dogara da agogon circadian ɗinku da yadda yake sassauƙa. FYI, a zahiri mujiyoyin dare sun fi dacewa da canjin barci, in ji W. Christopher Winter, MD, darektan likita a Cibiyar Magungunan Barci na Asibitin Martha Jefferson. Winter yana aiki tare da ƙwararrun ƙungiyoyin wasanni don haɓaka aikin barcinsu.

Yana da mahimmanci a tuna, kodayake, komai tsarin saitin jikin ku-ko lokacin da kuka farka-gaba ɗaya al'ada ce don ƙin rayuwa na mintuna 20 na farko zuwa rabin sa'a bayan buɗe ido buɗe idanun ku. Masu bincike sun kira wannan lokacin “barcin bacci,” in ji Silberman. Ainihin, shine lokacin da jikin ku ke tafiya, "Ugh, lafiya, ina tsammanin yakamata in kasance a farke." Don haka, idan kun la'anci duniya lokacin da ƙararrawar ku ta kashe, ba lallai ba ne yana nufin ƙoƙarin ku masu haske-da-ƙulle-ƙulle ya gaza gare ku.

Shirye don zama mutum na safe? Tunda an saita agogon circadian ku ta hanyar fallasa haske, zafin jiki, motsa jiki, da abinci, shawarwarin da ke goyan bayan kimiyya zasu taimaka muku shiga barci mai inganci yayin daidaitawa ga waɗancan ƙaramin mintuna 15 zuwa farkon bacci da lokacin farkawa. Barkanku da safiya tana jiranku.

[Karanta cikakken labarin akan Matatar 29!]

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