Tonse tinamva: ngati mukufuna kuchita bwino, dzukani m'mawa kwambiri. Ndizosadabwitsa kuti CEO wa Apple Tim Cook amadzuka nthawi ya 3:45 am ndipo woyambitsa Gulu la Virgin Richard Branson nthawi ya 5:45 am "Ndani amadzuka molawirira, Mulungu amamupatsa!"
Koma kodi zimenezi zikutanthauza kuti anthu onse ochita bwino amadzuka m’bandakucha, mosapatulapo? Ndipo kuti njira yopita kuchipambano idasungidwira inu ngati mukuwopsezedwa ndi lingaliro longodzuka, kuchita masewera olimbitsa thupi, kukonzekera tsiku lanu, kudya chakudya cham'mawa ndikumaliza chinthu choyamba pamndandanda isanakwane 8 m'mawa? Tiyeni tiganizire.
Malinga ndi ziwerengero, pafupifupi 50% ya anthu samangoyang'ana m'mawa kapena madzulo, koma kwinakwake pakati. Komabe, pafupifupi mmodzi mwa anayi a ife amakonda kudzuka msanga, ndipo wina mwa anayi ndi kadzidzi wausiku. Ndipo mitundu imeneyi imasiyana osati chifukwa chakuti ena amangogwedeza mutu 10 koloko masana, pamene ena amakhala mochedwa kwambiri m’maŵa. Kafukufuku akuwonetsa kuti mitundu ya m'mawa ndi madzulo ili ndi gawo laling'ono laubongo kumanzere/kumanja: kuganiza mozama komanso kogwirizana motsutsana ndi kupanga ndi munthu payekha.
Kafukufuku wambiri wasonyeza kuti anthu am'mawa amakhala odzidalira, odziimira okha, komanso osavuta kukhudzana. Amadzipangira okha zolinga zapamwamba, nthawi zambiri amakonzekera zam'tsogolo ndi kuyesetsa kukhala ndi moyo wabwino. Sakondanso kukhumudwa, kusuta kapena kumwa mowa poyerekeza ndi akadzidzi ausiku.
Ngakhale mitundu yam'mawa imatha kupindula kwambiri mwamaphunziro, akadzidzi ausiku amakonda kukumbukira bwino, kuthamanga kwachangu komanso luso lapamwamba lazidziwitso - ngakhale atamaliza ntchito m'mawa. Anthu ausiku amakhala omasuka ku zochitika zatsopano ndipo nthawi zonse amaziyembekezera. Nthawi zambiri amakhala opanga (ngakhale osati nthawi zonse). Ndipo mosiyana ndi mwambi wakuti: “Kukagona msanga ndi kudzuka msanga, thanzi, chuma ndi luntha zidzaunjikana” - kafukufuku akusonyeza kuti akadzidzi ausiku amakhala athanzi komanso anzeru ngati mitundu ya m'mawa, ndipo nthawi zambiri amakhala olemera pang'ono.
Mukuganizabe kuti odzuka koyambirira amakhala ndi mwayi wopeza ntchito ya CEO wa kampani? Osathamangira kuyimitsa alamu yanu nthawi ya 5am. Kusintha kwakukulu mumayendedwe anu ogona sikungakhale ndi zotsatira zambiri.
Katswiri wina wa zamoyo payunivesite ya Oxford, dzina lake Katharina Wulff, yemwe amaphunzira za mmene zinthu zinachitikira komanso kugona, ananena kuti anthu amamva bwino akakhala m’njira imene mwachibadwa amatengera. Kafukufuku akuwonetsa kuti mwanjira imeneyi anthu amatha kukhala opindulitsa kwambiri, ndipo luso lawo lamalingaliro limakulirakulira. Kuonjezera apo, kusiya zokonda zachilengedwe kungakhale kovulaza. Mwachitsanzo, akadzidzi akadzuka mofulumira, matupi awo amakhalabe akutulutsa melatonin, mahomoni ogona. Ngati panthawiyi amasinthanso thupi mokakamiza masana, zotsatira zoyipa zambiri zimatha kuchitika - mwachitsanzo, kukhudzidwa kosiyanasiyana kwa insulin ndi shuga, zomwe zingayambitse kulemera.
Kafukufuku akuwonetsa kuti chronotype yathu, kapena wotchi yamkati, imayendetsedwa kwambiri ndi zinthu zachilengedwe. (Ofufuza apezanso kuti kayimbidwe ka circadian wa maselo amunthu omwe amawunikidwa pogwiritsa ntchito ukadaulo wa in vitro, mwachitsanzo, kunja kwa chamoyo chamoyo, amagwirizana ndi kayimbidwe ka anthu omwe adatengedwa). Mpaka 47% ya ma chronotypes ndi obadwa nawo, zomwe zikutanthauza kuti ngati mukufuna kudziwa chifukwa chake mumadzuka m'bandakucha (kapena, mosiyana, chifukwa chake simutero), mungafune kuyang'ana makolo anu.
Zikuoneka kuti nthawi ya circadian rhythm ndi chibadwa. Pa avereji, anthu amamvetsera nyimbo ya maola 24. Koma kadzidzi, kamvekedwe kake kamakhala kotalika, kutanthauza kuti popanda zizindikiro zakunja, amatha kugona ndikudzuka pambuyo pake.
Pofuna kudziwa chinsinsi cha kupambana, nthawi zambiri timayiwala za zinthu zingapo. Choyamba, si anthu onse opambana omwe amadzuka koyambirira, ndipo si onse okwera mofulumira omwe amapambana. Koma chofunika kwambiri, monga momwe asayansi amanenera, kugwirizanitsa ndi kuchititsa ndi zinthu ziwiri zosiyana. M’mawu ena, palibe umboni wosonyeza kuti kudzuka msanga n’kopindulitsa pakokha.
Sosaite imakonzedwa m’njira yakuti anthu ambiri amakakamizika kuyamba ntchito kapena kuphunzira m’maŵa. Ngati mumakonda kudzuka molawirira, ndiye kuti mwachibadwa mudzakhala opindulitsa kwambiri kuposa anzanu, monga kuphatikiza kusintha kwachilengedwe, kuchokera ku mahomoni kupita ku kutentha kwa thupi, kudzakuthandizani. Chifukwa chake, anthu omwe amakonda kudzuka molawirira amakhala ndi kamvekedwe kawo kachilengedwe ndipo nthawi zambiri amapeza zambiri. Koma thupi la kadzidzi pa 7 koloko m'mawa likuganiza kuti likugonabe, ndipo limachita moyenerera, choncho zimakhala zovuta kwambiri kuti anthu apulumuke ndikuyamba kugwira ntchito m'mawa.
Ofufuzawo amawonanso kuti popeza mitundu yamadzulo imakhala yotheka kugwira ntchito pamene matupi awo sali m'maganizo, n'zosadabwitsa kuti nthawi zambiri amakhala ndi maganizo otsika kapena kusakhutira ndi moyo. Koma kufunikira koganizira nthawi zonse za momwe mungasinthire ndikuwongolera ngodya kungathenso kulimbikitsa luso lawo la kulenga ndi kuzindikira.
Chifukwa chakuti chikhalidwe cha chikhalidwe n’chakuti anthu amene amagona mochedwa ndi kudzuka mochedwa ndi aulesi, ambiri akuyesetsa mofunitsitsa kudziphunzitsa kukhala odzuka mofulumira. Amene alibe amakhala ndi makhalidwe opanduka kapena okonda munthu payekha. Ndipo kusintha kwa nthawi sikusinthanso mikhalidwe iyi: Monga kafukufuku wina adapeza, ngakhale kuti anthu oyenda usiku amayesa kudzuka msanga, sikunawathandize kukhala ndi malingaliro kapena kukhutitsidwa ndi moyo. Chifukwa chake, mawonekedwe awa nthawi zambiri amakhala "zigawo zamkati za chronotype".
Kafukufuku akuwonetsanso kuti zokonda kugona zitha kukhala zogwirizana ndi zinthu zina zingapo. Mwachitsanzo, wofufuza Neta Ram-Vlasov wa ku yunivesite ya Haifa anapeza kuti anthu opanga zinthu amakhala ndi vuto la kugona, monga kudzuka kawirikawiri usiku kapena kusowa tulo.
Mukuganizabe kuti mungachite bwino kudziphunzitsa kukhala munthu wam'mawa? Kenako kuyatsa kowala (kapena kwachilengedwe) m'mawa, kupewa kuyatsa kopanga usiku, komanso kumwa melatonin munthawi yake kungathandize. Koma kumbukirani kuti kusintha kulikonse kwa dongosolo lotere kumafuna chilango ndipo kuyenera kukhala kosasinthasintha ngati mukufuna kukwaniritsa zotsatira ndikuziphatikiza.