Anthu amathera gawo limodzi mwa magawo atatu a nthawi yawo ali mtulo. Ena amaganiza kuti yawononga nthawi, koma mosiyana. Kugona ndi kwamtengo wapatali, kumapangitsa ubongo kugwirizanitsa zochitika zonse za tsikulo ndikuzisunga monga mu laibulale yaikulu. Munthu aliyense ndi wapadera pa zosowa zake za kugona, koma nthawi yaunyamata ndi nthawi yomwe zosowa za kugona zimakhala zazikulu.

Anthu ali ndi chinthu chimodzi chofanana ndi mikango, amphaka ndi mbewa, akufotokoza Jeannette Bouton ndi Dr Catherine Dolto-Tolitch m'buku lawo "Long live sleep". Tonse ndife nyama zoyamwitsa zazing'ono zomwe matupi awo sakhala omangidwa pobadwa. Kuti izi zitheke, zimafunikira chikondi, kulankhulana, madzi ndi chakudya, komanso kugona kwambiri.

Nthawi yaunyamata

Nthawi yaunyamata ndi nthawi imene imafunika kugona kwambiri. Thupi limasintha mbali zonse, mahomoni amadzuka ndikuyika maganizo mu chithupsa. Akatswiri ena amatsutsa kuti kufunika kogona kwa wachinyamata nthawi zina kumakhala kokulirapo kuposa kwa mwana wosabadwayo, chifukwa cha kusokonezeka kwa mahomoni komwe kumamukhudza.

Malingaliro amakhala otanganidwa pophatikiza zosokoneza zonsezi komanso nthawi yomweyo kuloweza chidziwitso chonse chamaphunziro. Ndipo achichepere ambiri amakhala ndi liŵiro lachangu pakati pa ndandanda yawo ya kusukulu, zokonda zawo zamlungu ndi mlungu kumakalabu, nthaŵi imene amakhala ndi mabwenzi ndipo potsirizira pake ndi banja.

Ndi zonsezi ayenera kuika thupi lawo ndi maganizo awo kupuma, osati usiku wokha. Kugona pang'ono, monga oyendetsa masewera a Vendée Globe amachitira, kumalimbikitsidwa kwambiri mukatha chakudya, kwa iwo omwe akumva kufunikira. Micro-nap kapena nthawi yabata, pomwe wachinyamata amatha kupuma.

Kafukufuku amasonyeza kuti pakati pa zaka 6 ndi 12, kugona usiku kumakhala kwabwino kwambiri. Zimaphatikizaponso kugona pang'onopang'ono, kwakuya, kobwezeretsa.

Muunyamata, pakati pa zaka 13 ndi 16, zimakhala zotsika kwambiri, chifukwa cha zifukwa zazikulu zitatu:

• kuchepetsa kugona;
• kusakwanira kosatha;
• kusokonezeka kwapang'onopang'ono.

Kugona pang'onopang'ono kungachepe ndi 35% kufika pakugona mopepuka kuyambira wazaka 13. Pambuyo pogona usiku wa nthawi yofanana, achinyamata omwe ali ndi zaka zambiri samagona nthawi zambiri masana, pamene achinyamata amagona kwambiri.

Zoyambitsa ndi zotsatira zosiyanasiyana za kugona kopepuka

Kugona kopepuka kumeneku kumakhala ndi zoyambitsa thupi. Mitambo yaunyamata ya circadian (kudzuka / kugona) imasokonezedwa ndi kuchuluka kwa mahomoni pakutha msinkhu. Izi zimabweretsa:

• kutsika kwa kutentha kwa thupi pambuyo pake;
• kutulutsidwa kwa melatonin (hormone ya tulo) imakhalanso madzulo;
• cortisol imasinthidwanso m'mawa.

Kusokonezeka kwa mahomoni kumeneku kwakhalapo nthawi zonse, koma m'mbuyomu buku labwino limakulolani kuti mukhale oleza mtima. Zowonetsera tsopano zikupangitsa izi kukhala zovuta kwambiri.

Wachinyamata samamva kukoma kapena kufunikira kogona, zomwe zimachititsa kuti asagone mokwanira. Akukumana ndi vuto ngati jet lag. "Akagona 23pm, wotchi yake yamkati imamuuza kuti ndi 20pm yokha. Momwemonso, alamu ikalira XNUMX koloko m'mawa, thupi lake limasonyeza XNUMX koloko ”. Zovuta kwambiri m'mikhalidwe iyi kukhala pamwamba pa mayeso a masamu.

Chinthu chachitatu chimene chimalepheretsa achinyamata kusowa tulo ndi kusokoneza pang’onopang’ono nthawi yogona.

Kukhalapo kovulaza kwa zowonetsera

Kukhalapo kwa zowonetsera m'zipinda zogona, makompyuta, mapiritsi, mafoni a m'manja, masewera a kanema, ma TV amachedwa kugona. Zolimbikitsa kwambiri, sizilola kuti ubongo ugwirizane bwino ndi kugona /kugona.

Makhalidwe atsopanowa komanso kuvutika kwake kugona kumapangitsa wachinyamatayo kuchedwa kugona, zomwe zimakulitsa vuto lake la kugona.

Achinyamata amafuna kugona kwambiri kuposa akuluakulu. Zosowa zawo zimayesedwa pa 8 / 10h ya kugona patsiku, pamene kwenikweni nthawi yogona mu gulu lazaka izi ndi 7h usiku uliwonse. Achinyamata ali ndi ngongole yatulo.

Jean-Pierre Giordanella, dokotala wolemba lipoti la kugona kwa Unduna wa Zaumoyo, adalimbikitsa mu 2006 "nthawi yochepa yogona pakati pa maola 8 ndi 9 paunyamata, nthawi yogona sayenera kupitirira 22 pm".

Chotero palibe chifukwa chodera nkhaŵa pamene wachichepereyo akukhala pansi pa duvet yake nthaŵi yachakudya ikakwana. Achinyamata amayesa kubweza chifukwa chosowa tulo Loweruka ndi Lamlungu, koma ngongole sizimachotsedwa nthawi zonse.

"M'mawa kwambiri Lamlungu zimawalepheretsa kugona nthawi" yabwinobwino madzulo ndipo amalepheretsa kugona. Achinyamata ayenera kudzuka pasanathe 10 koloko Lamlungu kuti apewe kuthamanga kwa ndege Lolemba ”akutero adotolo.