Kubatsirwa Kwokurara uye Simba Nap
Nei Tine Simba Nap? Chokwadi pamusoro pehope
Apo vana vaduku vanowanzoputika masikati, tsika yedu inowanzovhiringidza pakati pezuva rehope; zvisinei, kunyange kune avo vanowana kurara zvakakwana (asi kunyanya kune avo vasingaiti), vanhu vazhinji vanoona kukura kwepanyama mukurara masikati, anenge maawa masere mushure mokumuka. Uye kutsvakurudza kunoratidza kuti iwe unogona kuzviita wakangwarira, kuderedza kushungurudzika, uye kuvandudza kugadzirisa kushanda nekuputika.
Mid-day kurara, kana kuti 'kuvhara simba', zvinoreva kushivirira kwakawanda, kusanyanya kushungurudzika, nguva yakanakisisa yekuita nguva, kuwedzera kudzidza, kunyanya kushanda, uye hutano hwakanaka. Hezvino izvo zvaunoda kuziva pamusoro pezvibatsiro zvehope uye kuti napi ye simba inogona kukubatsira!
Unorara Zvakadini Unoda?
Nyanzvi nyanzvi dzinobvumirana kuti mutumbi unoda maawa manomwe nemaviri ekurara pazuva, zvichienderana nehupenyu hwako uye zvizvarwa. Imwe tsvakurudzo inoratidza kuti maawa matanhatu kana kupfuura pasi katatu njodzi yako yengozi yemotokari. (Zvinonakidza, kurara zvakanyanya - kupfuura maawa 9 - zvinogona kuve zvinokuvadza kuhutano hwako; zvidzidzo zvinoratidza kuti avo vanorara vanopfuura maawa 9 pazuva havararami chero bedzi maawa 8-ezvo vavete!)
Migumisiro Yekusina Kurara
Kurara kunowedzera; kana iwe ukarasikirwa nehope rimwe zuva, iwe unonzwa serinotevera. Kana ukasara kurara kwakakwana kwemazuva mazhinji mumutsara, iwe unovaka 'kukanganisa kwekurara', iyo inokanganisa zvinotevera:
- Reaction time
- Kutongwa
- Chiratidzo
- Kugadzirisa mashoko
- Nguva pfupi yekuyeuka
- Performance
- Chikonzero
- Vigilance
- Kushivirira
Vanhu vakaneta vanoonawo manyawi, maitiro ane utsinye, kupisa uye kushungurudzika.
Kubatsirwa KweSimba Nap
Zvidzidzo zvinoratidza kuti maminitsi makumi maviri ekurara masikati anopa zororo rinopfuura maminitsi makumi mavirizve kurara mangwanani (kunyange zvazvo maawa maviri okupedzisira ehope avete vane zvikomborero zvega zvavo).
Muviri unoita sewakagadzirirwa izvi, sezvo miviri yevanhu vakawanda inowanzova yakaneta masikati, anenge maawa masere mushure mokumuka kwedu.
Ndinofanira Kurara Rakareba Sei?
Paunorara iwe unopinda mumatanho akasiyana ekurara, unozivikanwa pamwe chete sehope yehope. Iyi nhanho inosanganisira kurara kwehope, kurara kwakadzika (iyo inofungidzirwa kuva nhanho umo muviri unozvigadziridza), uye kufamba kwemaziso-nokukurumidza kurara, kana kurara REM (panguva iyo pfungwa inogadziriswa).
Nyanzvi dzakawanda dzinokurudzira kuti uchengetedze napakati pemaminitsi gumi nemaminetsi nemakumi matatu, sezvo kurara kwenguva refu kunokutora iwe mumatanho akadzara ekurara, kubva pane zvakaoma kumutsa. Uyewo, kupera kwenguva refu kunogona kuita kuti zvive zvakaoma kurara usiku, kunyanya kana kushaya kwako kwehope kwakanyanya. Zvisinei, kutsvakurudza kwakaratidza kuti hovha yeawa imwe ine mimwe yakawanda yekudzorera migumisiro kunze kweputi yemaminitsi makumi matatu, kusanganisira kuwedzera kukuru mukugadzirisa kushanda. Chinokosha chekutora nguva yakareba ndeyekuti uwane manzwiro ekureba kwenguva yakaita sei kurara kwako, uye edza kumutsa pakuguma kwehope yekubata. (Icho chiri kunyanya kukanganisa kwehope dzinoita kuti uite groggy, panzvimbo pezvinhu zvakadzika zvehope.)
Sezvo kune humwe hutsika uye hune hutano kune humwe hurefu hwehope, iwe unogona kuda kutendera purogiramu yako kusarudza: kana iwe uine maminetsi gumi nemashanu chete, tora!
Asi kana iwe ukakwanisa kushanda muawa yeawa, iwe unogona kuita zvakanaka kupedzisa kurara kwakakwana, kunyange kana zvinoreva kusarara zvishomanana usiku. Kana iwe uchinge uine maminitsi mashanu chete, svinura maziso ako; kunyange zororo rakapfurikidza rine rubatsiro rwekuderedza kushungurudzika uye kukubatsira kuti uzorore zvishoma, izvo zvingakupa simba rakawanda rokupedza mabasa ezuva rako. Asi usapesana nekuzorora kwenguva pfupi ne microsleep.
Mazano Okuwedzera Kubudirira Nap
Kana iwe uchida kuwana zvakawanda zvekurara, uye hutano hunobatsira hunoenda nekuwana zvakakwana kurara, heano mamwe mazano ekuputira zvakanyanya uye kurara usiku:
- Dzivisa caffeine mushure mechinomwe. Izvo zvinokurudzira zvinogona kuvhiringidza kurara kwako uye kugara muhutano hwako kwenguva refu pane iwe uchifunga; hafu yehupenyu huri maawa mana kusvika matanhatu!
- Kana iwe usingadi kuvhara kwenguva yakareba, tarisa alamu.
- Kana iwe usina nguva yekusimba pasi, kana kuti uchinzwa wakasununguka kupfeka masikati, edza kufungisisa ; inopa muviri wako zororo uye inobereka hutachiona hwemahombekombe zvakaderera zvakafanana kurara.
Verenga zvakawanda pamusoro pokuti ungawana sei kurara kwakanaka kana wakasimbiswa, uye kuti ungawana sei kurara hutano huzhinji.
Sources:
Hamilton NA, Catley D, Karlson C. Kurara uye kugadzirisa kugadzirisa kudzvinyirira uye kurwadziwa. Health Psychology. May 2007. Hamilton NA, Catley D, Karlson C. Nharo mukukwanisa kugadzira zvinyorwa zvitsva zvevanhu pasina kurara. Nature Neuroscience . Mutongi 10, 2007.
Hayashi M, Watanabe M, Hori T. Migumisiro yemain 20 min napakati pakati masikati masikati pamanzwiro, kushanda uye EEG basa. Clinical Neurophysiology. February 1999.
Kingshott RN, Cowan JO, Jones DR, Flannery EM, Smith AD, Herbison GP, Taylor DR. Basa rekurara-kukanganiswa kwekufema, kurara kwemasikati, uye kusakundikana kwekuita mumotokari yemotokari-chekudzivirira nyaya. Kurara uye Kuputika. June 2004.
Varkevisser M, Kerkhof GA. Kurara kusingaperi uye kushanda mune 24-h nguva dzose yekudzidza nguva dzose. Nyaya Yokutsvakurudza Kurara . March 2005.