Yatova imwe mangwanani, asi iyo nyowani nhevedzano ye "Game of Thrones" inokutambudza. Uye chii chakashata nekushandisa imwe awa pamberi pechiso paunenge uri pamubhedha? Izvi hazvibudise chinhu chakanaka. Kuramba wakanonoka zvinoreva kuti hausi kungoita kudzikisira kuhope. Kufumura muviri wako kuchiedza usiku kunogona kuva nemhedzisiro yaungatomboziva nezvayo. Chiedza chinodzvinyirira iyo hormone melatonin, iyo masayendisiti anoti inotumira chiratidzo kuuropi kuti inguva yekurara, uye nekudaro kurara kwako kunononoka neTV (uye nezvimwe zvishandiso).
Ndakave "zizi" hupenyu hwangu hwese, maawa anobudirira kwazvo kwandiri ari mushure ma22: 00, asi ndinonzwa kuti chirongwa che "zizi" chinokanganisa hupenyu hwangu nechitarisiko changu. Naizvozvo, kuti ndikurudzire ini nemamwe "mazizi" kuti tirare zvisati zvaitika pakati pehusiku, ndakafunda mhedzisiro yezvidzidzo zvakasiyana uye ndakapfupisa mhedzisiro yakaipa yekunonoka kurara uye kushandisa zvigadzirwa zvinopenya husiku.
Kurema kwakanyanya
"Zizi" (vanhu vanoenda kunorara pakati pehusiku uye vanomuka pakati pezuva) havangorara vashoma "lark" (vanhu vanorara nguva pfupi pakati pehusiku uye vanomuka pasati papfuura 8am). Ivo vanodya akawanda macalorie. Iyo miitiro yeavo vanowanzo gara kusvika kunonoka - kurara-pfupi-kurara, kunonoka kurara uye kudya kunorema mushure me8 pm - zvakananga zvinotungamira mukurema. Uye zvakare, iyo Washington Post yakashuma muna 2005 zvitsvagiridzo zvinoratidza kuti vanhu vanovata asingasviki maawa manomwe pahusiku vanowanzo tarisa kufutisa (zvichibva padhata kubva kuvanhu gumi vane makore makumi matatu kusvika makumi mana nemapfumbamwe).
Matambudziko ekubereka
Ongororo ichangoburitswa mumagazini Fertility and Sterility inoratidza kuti mwenje wehusiku unogona kukanganisa kubereka muvakadzi nekuda kwekukanganisa kugadzirwa kwemelatonin. Uye melatonin ihormone yakakosha yekudzivirira mazai kubva mukushushikana kweiyo oxidative.
Matambudziko ekudzidza
Nguva dzekurara nguva dzekupedzisira - mushure me23: 30 masikati panguva dzechikoro uye mushure me1: 30 mangwanani muzhizha - inosanganisirwa nezvikamu zvakaderera zvekutora uye kuwedzerwa mukana wekunetseka nenyaya, sekureva kweJenali yeAdolescent Health kudzidza. Uye kutsvagurudzwa kwakaunzwa kumusangano weAssociated Professional Sleep Societies muna 2007 kwakaratidza kuti vechidiki vanogara kusvika nguva dzechikoro nguva (uye voedza kubhadhara kushaya kwekurara pakupera kwevhiki) vanoita zvakanyanya.
Kushungurudzika uye kuora mwoyo
Zvidzidzo zvezvipfuyo zvakaburitswa muna2012 mumagazini reNzvimbo zvinoratidza kuti kuratidzwa kwechiedza kwenguva yakareba kunogona kukonzera kushushikana pamwe nekuwedzera huwandu hwehomoni yekunetseka cortisol. Ehezve, zvakaoma kutaura nezve kufanana kwekuita uku mumhuka nevanhu. Asi Seimer Hattar, purofesa webhayoloji paJohns Hopkins University, anotsanangura kuti “mbeva nevanhu zvakafanana chaizvo munzira dzakawanda, uye kunyanya, vese vane ipRGC mumaziso avo. ). Uye zvakare, mune iri basa, tinoita kunongedzera kuzvidzidzo zvakapfuura muvanhu zvinoratidza kuti mwenje une simba pane iyo limbic system yehuropi hwemunhu. Uye iwo mamwe macomputer aripo mumakonzo. "
Kuora kwehunhu hwekurara
Kurara pamberi pekombuta kana TV - ndiko kuti, kurara nechiedza uye kuvapo kwechiedza mukati mekurara kwako - zvinoratidza kuti kurara pamberi pekombuta kana terevhizheni - ndiko kuti, kurara nechiedza uye kuvepo kwechiedza Mukurara kwako kwese - kunokutadzisa kubva pakubatwa nehope zvakadzama uye kurara kwakanaka uye kunodenha kumuka kazhinji.