Shin Samun Isasshen Barcin REM Yana da Muhimmanci?

Wadatacce

• Menene Barcin REM?
• Menene Fa'idodin Barcin REM?
• Ta Yaya Zaku Kara Samun Barcin REM?
• Bita don

Abu mafi mahimmanci da za ku iya yi wa jikin ku-dama can tare da yin aiki da cin abinci daidai- shine samun isasshen barci. Fa'idodin bacci suna da yawa kamar tumakin da yawancin Amurkawa ke tsayawa kan ƙidaya: Yana inganta ƙwaƙwalwar ajiyar ku, yana hana kumburi, yana taimakawa asarar nauyi, yana sa ku zama masu iya tsayawa kan tsare -tsaren aikinku, har ma yana taimaka muku tsawon rayuwa.

Amma ba kawai game da samun sa'o'i bakwai ko fiye na bacci da Cibiyar Nazarin bacci ta Amurka ta ba da shawarar ba (wanda kashi ɗaya cikin uku na Amurkawa ba sa yin agogo, BTW). Yana da game da samun inganci bacci-kuma wannan yana nufin ciyar da isasshen lokacin baccin ku cikin bacci mai saurin motsa ido (REM), lokacin da mafarki ke faruwa. Ga abin da kuke buƙatar sani game da sake zagayowar baccin ku, fa'idodin barcin REM, da yadda zaku iya yin ƙarin bankin sa a gaba in kuna kan gado.

Menene Barcin REM?

REM yana ɗaya daga cikin matakai huɗu na bacci, in ji W. Chris Winter, MD, marubucin Maganin Barci: Dalilin da yasa baccin ku ya karye da yadda ake gyara shi. "Akwai N1, matakin bacci mai wucewa inda zaku tashi daga farkawa zuwa bacci; N2, ko abin da muke ɗauka bacci mai sauƙi; N3, ko bacci mai zurfi; sannan bacci REM," in ji shi.

REM yana samun sunansa daga saurin motsin ido da ke faruwa a cikinsa. Masana kimiyya Eugene Aserinsky, Nathaniel Kleitman, da William C. Dement sune suka fara lura da barcin REM a farkon shekarun 1950, in ji Dr. Winter. Kuma yana da ban sha'awa musamman saboda sun kuma lura cewa kusan babu motsi daga sauran jiki yayin wannan matakin bacci. Conor Heneghan, Ph.D., shine ke jagorantar masanin binciken bacci a Fitbit.

A farkon dare, za ku fuskanci dogon lokacin barci mai zurfi - lokacin da jikinku ya gyara kuma ya sake girma, yana gina kashi da tsoka kuma yana ƙarfafa tsarin rigakafi - in ji Heneghan. Yawancin mutane gabaɗaya suna fuskantar sake zagayowar su na farko na baccin REM mintuna 90 bayan bacci. "Da farko, kuna samun ɗan gajeren fashewar REM, kuma yayin da dare ke ci gaba kuma jiki yana biyan buƙatun bacci mai zurfi, kuna ɗaukar tsawon lokacin baccin REM," in ji shi.

A cikin dare, yawanci kuna kashe kusan kashi 20 zuwa 25 cikin dari na lokacin baccin ku a REM, kuma wataƙila za ku shiga cikin huɗun bacci huɗu ko biyar idan kuna samun isasshen bacci. (Mai alaƙa: Fa'idodi 5 na Lafiya da kuke Samu daga Barci Tsirara)

Menene Fa'idodin Barcin REM?

Masana kimiyya har yanzu suna binciken mahimmancin REM, kuma ba gaba ɗaya ba ne a bayyane abin da ke faruwa a cikin kwakwalwar mu a wannan lokacin, in ji Dokta Winter. Saurin hanzarin ido wanda ke wakiltar barcin REM na iya faruwa yayin da kwakwalwar mu ke zagayawa ta sabbin hotunan tunani, wanda, a cewar wani binciken da aka buga a mujallar Sadarwar yanayi, zai iya zama wani ɓangare na sarrafa sabbin abubuwan tunawa. Masu bincike kuma sun gano REM yana da alaƙa da koyan sabbin bayanai da kiyaye mahimman hanyoyin jijiya.

"Lokacin barci, kwakwalwarka tana sake maimaita wasu abubuwan da ka dandana da kuma ƙoƙarin gano ko ya kamata ya sanya wannan kwarewa a cikin gajeren lokaci ko na dogon lokaci-ko don manta da shi kawai," in ji Dr. Winter. . "Ba kamar barci mai zurfi ba, wanda ke damuwa da hutawa da dawowa, barcin REM yana da yawa fiye da abin da ya shafi maida hankali, mayar da hankali, ƙarfafa ƙwaƙwalwar ajiya, da fahimtar jin zafi."

Nazarin ya nuna cewa rashin barcin REM na iya shafar ƙwaƙwalwar ajiyar ku, rikicewa tare da yanayin ku, tasiri tasirin aikin ku, da dunƙulewa tare da farfado da sel. A bayyane yake, hakan na iya yin tasiri ga ranar aikinku, amma kuma yana iya haɓaka wasan motsa jiki, yana mai wahalar aiwatar da ayyuka masu rikitarwa, in ji Dr. Winter. Ba ma a faɗi ba, idan yanayin ku yana cikin bayan gida, hakan na iya haifar da cikas ga kuzarin motsa jiki.

An kuma danganta tsinkayar azaba da barcin REM. "Ka yi tunanin mutane biyu masu rauni [gwiwa] iri ɗaya, amma mutum ɗaya yana samun kyakkyawar barcin REM kuma ɗayan ba ya," in ji Dokta Winter. "Mutumin da baya bacci da kyau zai fahimci cewa ciwon yana da muni sosai. Yana da alaƙa da yadda ƙofar kwakwalwarmu ke motsawa." (Mai dangantaka: Shin Ciwon Muscle Alama ce mai kyau ko mara kyau?)

Ta Yaya Zaku Kara Samun Barcin REM?

Abu na farko da zaku iya yi: Samu ƙari duka barci. Matsakaicin Amurkawa na yin barcin sa'o'i 6.8 a kowane dare, bisa ga wani binciken jin ra'ayin jama'a na Gallup-da kashi 40 cikin dari na log kasa da sa'o'i shida. Heneghan ya ce "Idan kuna da taga na sa'o'i huɗu, biyar, ko shida kawai don yin bacci, kawai ta ilimin kimiyyar halitta za ku sami mafi girman bacci mai zurfi da ƙarancin bacci na REM," in ji Heneghan.

Amma yanayin barcin ku yana da mahimmanci. Heneghan ya ce "Mutanen da ke yin bacci ba bisa ƙa'ida ba suna kusan yin bacci ƙasa da matsakaita, kuma su ma suna ganin ƙasa da REM [sake zagayowar] fiye da waɗanda suka fi yawa [tare da] tsabtace bacci," in ji Heneghan. (Shi ya sa likitocin barci gabaɗaya suna ba da shawara game da ƙoƙarin "daidaita barcin da aka rasa" a ƙarshen mako.)

A cikin binciken 2017 ta amfani da bayanai daga sama da miliyan 6 masu binciken Fitbit, masu bincike sun gano cewa yayin da bacci ya fi tsayi na iya haifar da zurfafa da bacci na REM, bacci awa bakwai zuwa takwas yana ba ku mafi girman adadin lokaci a cikin waɗannan matakan. (Fitbit yana bibiyar bugun zuciyar ku, wanda ke yin kauri a lokacin REM yayin da jikin ku a zahiri ke amsa yanayin da ke cikin zuciyar ku, in ji Heneghan.) Tashi tun da wuri fiye da yadda aka saba kuma an nuna yana tasiri yawan adadin barcin REM da kuke samu.

A ƙarshe, kar a yi amfani da gilashin giya ko ma'auratan giya a matsayin abin da za ku yi barci (ko zama) barci. "Barasa yana danne baccin REM," in ji Dokta Winter. "Wasu magunguna na iya murkushe shi, kamar wasu magunguna na yau da kullun da muke amfani da su don ɓacin rai. ki damu da barcinki."

Mafi kyawun abin da za ku iya yi? Tsaya kan jadawalin, kuma ku keɓe lokaci don waɗancan awanni bakwai zuwa takwas don kwakwalwar ku ta iya tafiya cikin duk madaidaicin lokacin bacci. Ba wai kawai za ku ji daɗin ingantacciyar barcin dare ba, amma zai taimaka wajen sa kwanakinku su tafi sumul kuma.

Bita don