Chiedza chekugadzira chinogona kukanganisa circadian rhythms uye chinotungamirira kuhope
Munyika inowedzera kubva pane teknolojia, zviedza zvinopenya zvinowanzova chikamu cheupenyu hwezuva nezuva. Izvi zvikwangwani zvakakura zvakakura muhukuru uye chinangwa: terevhizheni, makombiyuta, mahwendefa, mafoni, ma-e-mabhuku, uye kunyange kupfeka tech.
Chiedza ichi chinoita sei, kunyanya kana chichitarirwa usiku, chinogona kukanganisa kurara kwedu? Dzidza kuti chiedza cheusiku chinokanganisa sei miviri yedu ye circadian rhythm uye ingave inogona kuita kuti munhu arege kugona uye kuoma kunomutsa.
Mukuwedzera, cherechedza nzira dzekudzikisa chiedza chekudzivirira uye kupikisa migumisiro yaro.
Mazuva Ano Unyanzvi Hwenyika Hwakachinja Upenyu uye Kurara
Zvakaoma kufungidzira nguva isati yasati yavapo. Icho chikamu chinokosha chehupenyu hwedu chatinozviona isu pachedu hatinetseki patinorasikirwa nesimba mune dutu. Funga nezvehupenyu hwaive hwakaita sei pamberi pekambaniki yemazuva ano, yakadai semakombiyuta uye terevhizheni, tisati tava mabhuru, uye kunyange tisati tava magetsi.
Vanhu vekare uye vanhu vainyanya kuvimba nehupenyu hwechiedza. Zuva rakapa upenyu. Hazvishamisi kuti yakanamatwa muEgypt yekare. Apo chiedza chekugadzirira chakavapo, zvinhu zvakashanduka zvakajeka.
Kufuridzirwa kweChiedza Pamabasa eMuviri
Hupenyu hwose pasi pano hwakagadzira mapurogiramu ebasa rinoenderana nekusvika kwemasikati neusiku. Kana yakasarudzwa kubva kune zvakasikwa, maitiro evanhu vasina kufanana achaonekwa.
Somuenzaniso, vanhu vazhinji vane mukati rekuvhara rinomhanya kwemaawa anopfuura makumi maviri nemashanu murefu. Zvisinei, chiedza chinokanganisa nguva yekurara nekumuka, metabolism, uye hormone release.
Zuva remangwanani rine simba guru pamabasa ehupenyu. Inokurudzira kumuka uye inopedza kurara. Inogona kubatsira kuchinja chido chekurara zvishoma nezvishoma.
Munguva yechando, kana chiedza chezuva chichisvika gare gare, tinogona kurara mukati kana kutambura nezviratidzo zvinonzi winter depression.
Pamusana pehurefu hweawa redu remukati, miviri yedu ine maitiro echisikigo ekuderera munguva yekurara kwedu. Izvi zvinoreva kuti nguva dzose tinowana zviri nyore kuenda kunorara uye kumuka gare gare. Wati wambocherechedza kuti zviri nyore sei kuramba wakasara imwe maminetsi gumi nemashanu asi zvakaoma sei kumuka maminitsi gumi nemashanu zvisati zvaitika? Zuva remangwanani rinogona kugadzirisa zvakanyanya iri mukati maawa.
Mavhenekeri echiedza pausiku zvinokonzera Kurara
Zvinosuruvarisa, chiedza chekudenga usiku chinogona kukanganisa nguva yekurara kwedu. Chiedza chinosara kurara, uye chiedza usiku chinogona kuchinja chido chedu chekurara gare gare. Izvi zvinogona kukonzera kuoma kuwira hope, sezvinowanikwa nekushaya hope . Usiku mashizha, kana avo vane nguva dzakanono kurara chirwere , inogona kunyanya kunetseka.
Haasi munhu wese anonzwisisa izvi. Kana iwe ukanyanya kurara, zvichida nekuda kwekushaya kukwana nguva yenguva yekurara kana kurara kwehutano hwakanaka, iwe haunzwisisi kuve nekukanganisa.
Pane zvinhu zvinokosha zvakakosha kufunga:
Muchiedza cheChiedza
Chiedza chekugadzirira chinogona kuuya kubva ku-bulbs chiedza uye zvimwe zvinhu zvakawanda, kusanganisira zvionekedzo zveterevhizheni, makombiyuta, mahwendefa, mafoni, ma-e-mabhuku, uye kunyange kushandiswa tech.
Chimwe nechimwe chezvinhu izvi chinogona kuwedzera kusimba kwechiedza. Pedyo zvikwangwani zvinogona kuva nezvakawanda kune izvo zviri muimba.
Nhamba yeChiedza
Mwenje yakawanda yepamusoro inoumba kuwedzera kwechiedza kunoparadzaniswa kubva kune mazana 500 kusvika kune zviuru zvuru zvepamusoro. Kana uchienzanidza, zuva rose rakavhenekera masikati rinogona kunge rine 100 000 lux inowedzera. Zvemabhizimisi dzinowanikwa chiedza mabhokisi zvinowanzoita anenge 10 000 lux. Mucheka we smartphone yako ingangogadzira mazana emagetsi ehupamhi, zvichienderana nemashandisirwo amunoshandisa. Kunyange zvishoma zvishoma chiedza, zvakadai sechinhu chinobva pachigadziko, chinogona kuva nemigumisiro kune vamwe vanhu.
Muvara weChiedza
Zvakawanda zvinowanikwa nechokuti chiedza chebhuruu chinokonzera kushandura circadian rhythms.
Chiedza chakazara - izvo iwe ungafunga se "chiedza chakachena" kana "chiedza chechisikigo" -cho chine blue wavelengths pamwe chete. Magirazi egorobhu-machena (ane lenzi kana yemirasi yerineni) uye mafiritsi eefesi anotengeswa kuti avhare hurefu huno.
Nguva Yechiedza
Chimwe chezvinhu zvinonyanya kukosha ndeye apo iwe unotaridzirwa kune chiedza, kusanganisira kubva kumagetsi. Pane humwe humwe humwe humwe chiedza husiku hunogona kuchinja chido chako chekurara neawa imwechete. Izvi zvinonoka kukwanisa kwako kurara uye kunogona kukanganisa chido chako chekumuka mangwanani.
Mazano Okuwana Zvakanakisisa Kurara
Nokudaro, zvakakosha kubvisa mwenje usiku, kunyanya kutarisa nguva yako yekurara. Vamwe vanhu vangave vachida kudzivisa kuwandisa kwechiedza chekuvhenekera kwemaawa maawa 1-2 asati avata. Izvi zvinoreva kubvisa foni, kusimbisa pasi kombiyuta, nekudzivirira chiedza kubva pamapiritsi, e-mabhuku, nezvimwewo zvinyorwa.
Pane kudaro, edza kunamatira kunzvimbo dzepasi-tech. Teerera mimhanzi inofara, shandisa kapu inotonhora yeiyi, kana kuedza kufungisisa. Nokuderedza uye kubvisa kuburitsa kwako kune chiedza usiku, unogona kuwana kuti iwe unokwanisa kurara zviri nani. Kana iwe uchiramba uchirwa, taura nechiremba akarara pamusoro pezvimwe zvekurapa zvingasarudzwa.
> Source
> Kryger, MH et al . "Mazano Nezviito Zvokurapa Mishonga." Elsevier , 5th edition. 2011.