Saboda matashi yana da yawan bacci

Wadatacce

• Yaya melatonin ke shafar bacci
• Sa’o’i nawa ne matashin yake bukata
• Ta yaya rashin bacci zai iya shafar samarinku
• Yadda ake inganta bacci

A lokacin samartaka abu ne na al'ada yadda za'a canza yanayin bacci kuma, saboda haka, abu ne da ya zama ruwan dare ga samari su bayyana da yin barcin da ya wuce kima, yana da matukar wahalar tashi da safe kuma yana fuskantar gajiya a cikin yini duka, wanda zai iya haifar da rauni ayyukansu a makaranta har ma da zamantakewar ku.

Wannan yafi yawa ne saboda canjin yanayi wanda ke faruwa a cikin agogon ƙirar halitta yayin samartaka. Wannan canjin yana haifar da jinkiri a lokacin da ake samar da melatonin, babban hormone mai bacci. Lokacin da wannan ya faru, sha'awar yin bacci ya bayyana daga baya, yana haifar da jinkiri cikin yini.

Yaya melatonin ke shafar bacci

Melatonin shine babban sinadarin bacci kuma, saboda haka, lokacin da jiki ke samar dashi yakan sanya mutun ya so yin bacci, yayin kuma, idan ba'a sake samar dashi ba, yana sa mutum ya iya zama a faɗake kuma a shirye don ayyukan yau da kullun.

Gabaɗaya, melatonin yana fara samuwa ne a ƙarshen rana, lokacin da hasken rana ba ya da ƙarfi sosai kuma lokacin da yake da ƙarancin motsa jiki, yana barin barcin ya zo a hankali, kuma ya kai kololuwarsa yayin bacci. Bayan wannan, ƙarancinsu yana raguwa don sauƙaƙe farkawa da shirya mutum don ranar.

A cikin samari, yawanci wannan jinkirin yakan jinkirta kuma, sabili da haka, melatonin zai fara samarwa daga baya, wanda ke haifar da bacci mai ƙarancin lokaci kafin ya isa kuma, da safe, yafi wahalar farkawa, tunda matakan melatonin har yanzu suna sama, yana sanya ku son ci gaba da barci

Sa’o’i nawa ne matashin yake bukata

Yawancin lokaci matashi yana buƙatar yin bacci tsakanin 8 zuwa 10 a dare don dawo da dukkan kuzarin da aka kashe yayin rana da tabbatar da kyakkyawan yanayin faɗakarwa da kulawa yayin rana. Koyaya, yawancin samari basu sami damar yin waɗannan awanni na bacci ba, ba wai kawai saboda canje-canje a cikin yanayin bacci, amma kuma saboda salon rayuwa.

Yawancin samari suna da ayyuka da ayyuka iri-iri a rana, kamar zuwa makaranta, aiki, yin wasanni da fita tare da abokai, don haka akwai ɗan lokaci kaɗan don hutawa da barci.

Ta yaya rashin bacci zai iya shafar samarinku

Kodayake a cikin gajeren lokaci, rashin barci ba shi da wata matsala, raguwar awanni na bacci na iya haifar da sakamako iri daban-daban a rayuwar saurayi. Wasu sune:

• Wahalar tashi, wanda zai iya haifar da saurayi ya rasa alƙawarin farko da safe;
• Raguwar aikin makaranta da maki mara kyau sosai, saboda kwakwalwa ba zata iya hutawa cikin dare ba;
• Yawaita sha'awar yin bacci, koda lokacin karatun, nakasa ilmantarwa;
• Barci mai yawa a ƙarshen mako, samun damar yin bacci sama da awanni 12 a jere.

Bugu da kari, wata alama da ke nuna cewa rashin bacci na iya yin tasiri a rayuwar matashi shi ne lokacin da hatsari ya faru saboda rashin kulawa, kamar yin hatsarin mota ko kusan an wuce shi, misali.

Tun da jiki ba shi da lokacin dawowa daga damuwa na yau da kullun, akwai ma haɗarin da ke tattare da ɓacin rai, sanadiyyar yawan damuwa da damuwa. Duba alamun 7 da zasu iya nuna damuwa.

Yadda ake inganta bacci

Bayyana yanayin barcin saurayi na iya zama mai wahala, kodayake, akwai wasu nasihu da zasu taimaka bacci don isa da wuri, kamar su:

• Guji amfani da wayarka ta hannu da sauran kayan lantarki a gado, ko aƙalla rage hasken allo zuwa mafi ƙaranci;
• Karanta littafi na tsawon mintuna 15 zuwa 20 a matsakaiciyar haske, kafin kayi bacci;
• Yi la'akari da lokacin yin barci da farkawa, don taimakawa jiki ƙirƙirar jadawalin, ba da izinin tsara melatonin;
• Guji shan maganin kafeyin bayan 6 na yamma, a cikin abin sha ko abinci, kamar sandunan makamashi;
• Aauki ɗan mintina 30 a lokacin cin abincin rana don ƙaruwa da ƙarfe.

Hakanan zaka iya amfani da shayi mai kwantar da hankali kimanin minti 30 kafin kwanciya, misali, tare da chamomile ko lavender, don haɓaka shakatawa da ƙoƙarin ƙara samar da melatonin. Duba jerin wasu shayi na al'ada don bacci mafi kyau.