Ochita masewera amachita bwino ndi Kugona Kwambiri
Kuchuluka kwa kugona mpikisano kumaoneka kuti kumakhudza kwambiri masewera.
Cheri Mah wa chipatala cha Stanford Sleep Disorders ndi Laboratory Laboratory wakhala akuchita zotsatira za kugona ndi maseŵera a maseŵera a Stanford kwa zaka zambiri. Kafukufuku wake akupitiriza kusonyeza kuti kupeza tulo tambiri kumabweretsa masewera abwino a masewera onse.
Kafukufuku wina amene adalemba, mu 2009, adatsata timu ya tennis ya Stanford University ya tennis kwa milungu isanu pamene adayesa kugona maola 10 usiku uliwonse. Anthu omwe adachulukanso nthawi yawo yogona ankathamanga mofulumizitsa ndipo amamenya ntchentche molondola kuposa pamene akugona.
M'maphunziro oyambirira, Mah anapeza kuti kupeza maulendo owonjezera pa masabata angapo kumapangitsa kuti athandize, athandizidwe komanso atcheru kwa othamanga pa timu ya abambo a Stanford ndi azimayi omwe amasambira komanso masewera a amuna.
Kafukufuku wa Mah ndi ena mwa oyamba kuyang'ana momwe zotsatira za masewera olimbitsa thupi zimakhudzira masewera othamanga ndipo zimasonyeza kuti kugona ndi chinthu chofunikira kwambiri pochita masewera olimbitsa thupi.
Izi ndizofunikira makamaka kwa ochita masewera olimbitsa thupi ndi akatswiri omwe ali ndi ndondomeko zonse ndipo nthawi zambiri amayendera masewera ndi mpikisano. Othawa masewera amatha kulephera kupeza nthawi yogona yogona.
Kulephera kugona, kapena "ngongole yakugona," zikuwoneka kukhala ndi zotsatira zolakwika pa masewera a masewera, kuphatikizapo kugwira ntchito, kuzindikira, ndi nthawi yogwira ntchito. Zambiri mwa izi zikhoza kupeŵedwa mwa kugona nthawi zonse monga zofunikira kwambiri kwa othamanga monga kuchita masewera ndi kudya bwino.
Malingana ndi Mah, athawi ambiri aika zolemba zatsopano komanso zosungidwa zakale ndikugwira nawo maphunzirowa.
Pogwiritsa ntchito maphunziro ake, makola ambiri a Stanford asintha kuti azichita ndi kuyenda ndondomeko kuti athetse mpikisano kuti apeze kugona kambiri. Kwa othamanga ambiri ndi makosi, phunziro lino la 2009 linali gulu loyamba la kafukufuku lomwe linawathandiza kumvetsetsa momwe kukula kwakukulu kumakhudzira ntchito ndi zotsatira.
Chifukwa Chake Kugona Kwambiri Kungayambitse Kuchita Masewera
Ochita kafukufuku amaganiza kuti kugona tulo kumathandiza kusintha masewera chifukwa nthawi ndi nthawi yomwe kutulutsa hormone kumasulidwa. Mahomoni okula amachititsa kuti minofu ikule ndi kukonzanso, fupa la mafupa ndi mafuta oyaka , ndipo amathandiza othamanga kupulumuka. Kafukufuku amasonyeza kuti kusowa tulo kumachepetsa kutulutsa kwa hormone ya kukula. Kugona ndi kofunikanso kuti muphunzire luso latsopano, choncho gawo ili la kugona lingakhale lovuta kwa othamanga ena.
Kodi Mukugona Ndalama Zambiri?
Kafukufuku akuwonetsa kuti nthawi yosachepera maola makumi asanu ndi awiri ogona tulo akhoza kusokoneza masewera, makamaka pa masewera amphamvu ndi masewera.
Akatswiri ogona amapereka maola asanu ndi awiri mpaka asanu ndi anayi ogona a tsiku ndi tsiku akuluakulu, ndi maola asanu ndi anayi kapena khumi aliwonse achinyamata ndi achinyamata. Mukhoza kulingalira zosowa zanu pakuyesera milungu ingapo. Ngati mumagona mkati mwa mphindi 20 kuti mugone ndikumadzuka popanda alamu, mwinamwake mukupeza kuchuluka kwa tulo.
Ngati mumagona mwamsanga mukamenya mtolo ndipo nthawi zonse mumakhala ndi alamu kuti mutuluke, mwinamwake mukugona.
Uthenga wabwino kwa othamanga ambiri okondwerera ndikuti usiku umodzi wosagona sikutanthauza kugwirizana ndi zotsatira zowononga pa ntchito. Kotero, musadandaule ngati mutaponyera ndikutembenuka usiku usanachitike mpikisano waukulu. Usiku wopanda tulo simungathe kuvulaza ntchito yanu.
Mmene Mungagwiritsire Ntchito Kugona Kuti Mulimbitse Mapangidwe a Masewera
- Pangani kugona kukhala kofunika pa nthawi yanu yophunzitsira.
- Lonjezani nthawi yanu yogona masabata angapo musanayambe mpikisano waukulu.
- Kugona ndi kudzuka nthawi yomweyo.
- Yambani tsiku lililonse ngati simukugona mokwanira usiku uliwonse.
Chitsime:
C. Mah. Kuphunzira Kumasonyeza Kugona Kwambiri Kukula Kumatithandiza Kuchita Zosangalatsa ndi Makhalidwe Abwino. Msonkhano wapachaka wa Associated Professional Social Sleep. June 8, 2009.
C. Mah. Kugona Kwambiri ndi Zotsatira za Maonekedwe ndi Zomwe Zimakhala Zokwera Pakati pa Ophunzira Kusambira. Msonkhano wapachaka wa Associated Professional Social Sleep. June 9, 2008.
C. Mah. Kugona Kwambiri Kulimbitsa Mpikisano wa Othamanga. Msonkhano wapachaka wa Associated Professional Social Sleep. June 14, 2007.
Samuels C. Kugona, kubwezeretsa, ndi kuchitapo kanthu: mphepo yatsopano mu masewera apamwamba. Phys Med Rehabil Clinic N Am. 2009 Feb; 20 (1): 149-59, ix.