Mazhinji ma greats aigara achirara mukati mezuva - kusanganisira Napoleon, Edison, Einstein naChurchill. Tinofanira kutevedzera muenzaniso wavo - kurara kupfupi kunowedzera kubereka.
Dzimwe nguva pakati pezuva maziso anonamirana. Tinotanga kugutsurira, asi tinonetseka nehope nesimba redu rose, kunyange kana pane mukana wekurara pasi: shure kwezvose, unoda kurara usiku. Ndozvazvinoita muchivanhu chedu.
zvinodiwa nezvisikwa
Asi maChinese anokwanisa kurara kubasa chaiko. Kurara kwemasikati chinhu chakajairika kune vagari venyika dzakawanda, kubva kuIndia kusvika kuSpain. Uye zvichida ivo vari pedyo nehunhu hwavo mupfungwa iyi. Jim Horne, mutungamiriri weInstitute for Sleep Research paLoughborough University (UK), anotenda kuti vanhu vakarongwa nenzira yokushanduka-shanduka kuti varare nguva pfupi mukati mezuva uye kwenguva refu usiku. “Kune ufakazi hunowedzera hwesayenzi hwokuti kurara hope, kunyange kupfupi zvikuru, kunovandudza kushanda kwendangariro,” anopfuurira kudaro Jonathan Friedman, mutungamiriri weTexas Brain Institute. "Zvichida, nekufamba kwenguva, tichadzidza kuishandisa nehana kuitira kuti uropi hwedu hushande zvakanyanya."
Zviri nani kudzidza zvinhu zvitsva
“Kumborara masikati kwakajeka kwechinguva chipfupi chendangariro, uye pashure pacho uropi hunenge hwagadzirira zvakare kugamuchira nokuchengeta mashoko matsva,” anodaro chiremba wepfungwa wepaUniversity of California Matthew Walker. Pasi pehutungamiriri hwake, chidzidzo chakaitwa umo 39 vechidiki vane hutano vakapinda. Vakanga vakakamurwa kuita mapoka maviri: vamwe vaifanira kurara masikati, asi vamwe vakanga vakamuka zuva rose. Panguva yekuedza, vaifanira kupedza mabasa aida kuyeuka ruzivo rwakakura.
Kurara kwemasikati kunokanganisa kushanda kwechikamu cheuropi chinoita basa rakakosha pakufambisa ruzivo kubva kundangariro dzenguva pfupi kuenda kundangariro dzenguva refu.
Vakagamuchira basa ravo rekutanga masikati, uye na2 masikati, vatori vechikamu veboka rokutanga vakaenda kunorara kweawa nehafu, uye na6 masikati mapoka ose akagamuchira rimwe basa. Zvakazoitika kuti vaya vakarara masikati vaikwanisa kuita basa remanheru zviri nani pane vainge vakamuka. Uyezve, boka iri rakaita zviri nani manheru kupfuura masikati.
Matthew Walker anotenda kuti kurara kwemasikati kunokanganisa hippocampus, nzvimbo yehuropi inoita basa rakakosha pakufambisa ruzivo kubva kundangariro dzenguva pfupi kuenda kundangariro dzenguva refu. Walker anoifananidza nebhokisi reemail riri kufashukira risisakwanise kugamuchira mavara matsva. Kurara kwemasikati kunobvisa "bhokisi retsamba" redu kweinenge awa, mushure mezvo tinokwanisa zvakare kuona zvikamu zvitsva zvemashoko.
Andrey Medvedev, Associate Purofesa paGeorgetown University, akaratidza kuti munguva pfupi yekurara kwemasikati, basa rehemisphere yakarurama, iyo inokonzera zvisikwa, yakakwirira zvikuru kupfuura yeruboshwe. Izvi zvinoitika kune vese vari kuruboshwe uye kurudyi. Iyo yerudyi hemisphere inotora basa re "kunatsa", kuronga nekuchengetedza ruzivo. Nokudaro, kurara kwemasikati kupfupi kunotibetsera kurangarira zviri nani mashoko anogamuchirwa.
Nzira ye "zvakanaka" kutora kurara
Hezvino izvo munhu anorara paSalk Institute for Biological Research muCalifornia, munyori we Kurara Panguva Yemasikati, Inoshandura Hupenyu Hwako!1 Sara C. Mednick
Zvinoenderanawo. Sarudza nguva inokodzera iwe kwekurara kwemasikati (zvakanakisa - kubva pa13 kusvika kumaawa gumi nemashanu) uye namatira kune iyi regimen.
Usarara kwenguva refu. Seta alarm kwenguva inodarika maminetsi makumi matatu. Kana ukarara kwenguva refu, uchanzwa kuremerwa.
Rara murima. Vhara machira kana kuisa mask yekurara kuti urare nekukurumidza.
Tora chifukidziro. Kunyange kana imba yacho ichidziya, kana zvichingodaro, isa gumbeze pedyo kuti uvhare kana iwe uchitonhora. Mushure mezvose, panguva yekurara, tembiricha yemuviri inodonha.
Kuti uwane ruzivo, ona lifehack.org
1 S. Mednick «Kumborara! Shandura Hupenyu Hwako» (Workman Publishing Company, 2006).