A rayuwata na kasance mai bacci da mujiya, watau ina son yin barci sosai, na kwanta a makare kuma na tashi a makare. Na sha wahala musamman a lokacin karatuna: ya zamana na zo makaranta da karfe 8:30 na safe !!! Na yi sa'a tare da aiki - a ganina, kawai owls suna aiki a talabijin, don haka ranar aiki ba ta fara ba kafin 11:00 - 11:30.
Duk da haka, koyaushe ina cikin damuwa cewa jikina yana buƙatar barci na sa'o'i da yawa. Bayan haka, ba ni da lokaci don yin adadi mai yawa na abubuwa masu amfani da ban sha'awa, kwance a gado don 10-11 hours a rana. Lokaci zuwa lokaci na yi ƙoƙari na yi yaƙi da kaina na mai da kaina mutumin safiya, amma abin ya ci tura.
Lokacin da aka haifi ɗa, lokacin rana ya zama ɗan gajeren bala'i, kuma don samun lokaci don dukan al'amura na, dole ne in taƙaita kaina ta wata hanya. Mafi sauƙaƙan bayani, a kallo na farko, shine barci ƙasa da ƙasa. Maimakon haka, ya faru, gabaɗaya, ba tare da la'akari da shawarar da na yanke ba)))
Amma ba da daɗewa ba na fara jin daɗi sosai, kuma a wani wuri a cikin wata na uku na haihuwa ya bayyana a fili cewa ina da baƙin ciki bayan haihuwa. Tuni yanzu, bayan nazarin tambayar, na gane cewa daya daga cikin abubuwan da ke haifar da damuwa shine rashin barci mai tsanani.
Ya juya cewa barci ba abin jin daɗi ba ne ko kaɗan, amma larura ta farko a cikin gwagwarmayar lafiya da tsawon rai.
Ana iya danganta barci lafiya ga daya daga cikin sirrin tsawon rai. Bincike ya nuna cewa rashin barci na dogon lokaci yana iya haifar da ciwon sukari, kiba, hawan jini, cututtukan zuciya, da raunin tsarin rigakafi gaba ɗaya. Bugu da ƙari, hormones suna canzawa daga rashin barci mai kyau na yau da kullum, wanda ke rinjayar ci abinci da tafiyar matakai na narkewa, yana rage karfin jiki don magance damuwa kuma yana kara haɗarin damuwa. Kyakkyawan barci, ingantaccen abinci mai gina jiki da motsa jiki suna da mahimmanci don samun lafiya.
Matsakaicin mutum (ba mai yin yoga ba na tsawon shekaru kuma ba ƙwararre a qigong / tai chi, da sauransu) yana buƙatar aƙalla sa'o'i 8 na barci kowace rana, kuma rage wannan lokacin da sa'o'i biyu yana ƙara haɗarin kamuwa da cuta.
Bugu da ƙari, tsawon lokacin barci, ingancinsa yana da mahimmanci. Barci ya kamata ya ci gaba. Yanayin barcin da muke mafarki (REM barci, ko REM) yana da tasiri mai zurfi akan yadda muke ji a lokacin tashin mu. Idan barci yakan katse akai-akai, kwakwalwar takan kashe lokaci kadan a wannan lokaci, sakamakon haka muna jin kasala da wahalar tunawa da tattarawa.
Tabbas, rashin katsewa da tsayin daka a cikin kanta baya bada garantin lafiya, amma yana shafar kiyaye mahimman ayyuka. Alal misali, a lokacin barci, jiki yana iya ramawa don "lalacewar rayuwa": "gyaran" kyallen takarda, haɓakar tsoka, haɗin furotin yana faruwa kusan kawai lokacin barci. Af, na sami binciken da ya nuna cewa 'yan wasan da suke ciyar da lokaci mai yawa a gado suna murmurewa da sauri kuma suna da kyau. Mutane da yawa ko da kokarin samun 1-2 hours barci kafin wani tsanani motsa jiki ko wasanni gasar - ta haka jiki zai fi shirya da kuma mayar da hankali a gaban gwajin.
Barci don lafiya yana da tasiri mai kyau akan aikin tunani. Masana sun ba da shawarar yin barci na minti goma kafin wani muhimmin abu kamar jarrabawa ko taro. Barci mai tsayi da zurfi na iya samun sabanin haka. Wannan shawarar tana da wuya a aiwatar a gare ni. Idan na tuna daidai kuma ban dame wani abu ba, Napoleon zai iya yin haka: barci na tsawon minti 15 a tsakiyar yakin)))))))))))))))))))))))))))))))))))))))) .
Ga wasu shawarwari daga masana kan yadda za ku taimaka wa kanku yin barci da samun isasshen barci:
- Don samun ƙarin barcin REM, yi ƙoƙari ku kwanta a lokaci guda.
- Cire ɗakin kwanan ku daga duk wani abu da zai iya katse barcinku, kamar dabbobin gida ko ma'aurata.
- Dakatar da amfani da kayan aikin da kuka fi so awa daya da rabi kafin lokacin kwanta barci. Hasken fuska na wayoyi, iPads, kwamfutoci suna sa kwakwalwar ku ta farka kuma ta motsa ta ta yi aiki, wanda ya saba wa burinmu. Wannan shawarar ta taimaka mini da yawa, wannan doka tabbas tana aiki!
- Kar ka kwanta har sai ka gaji da bacci. Yi wani abu mai kwantar da hankali: karanta littafi (ba a kan allo mai haske ba) ko sauraron kiɗa mai kwantar da hankali, yin wanka mai zafi, gaba ɗaya, yi duk wani aiki da zai sa ku barci, sannan sai ku kwanta.
- A daina shan abin sha mai kafeyin sa'o'i 5-6 kafin kwanciya barci, kuma kafin barci, a sha wani abu mai kwantar da hankali, kamar ganyen mint da aka yi.
Ina fatan waɗannan shawarwari za su taimaka muku barci da kyau kuma kada ku ji laifi game da shi))))
Sources:
1. Sashen Magungunan barci a Makarantar Kiwon Lafiya ta Harvard
2. Cappuccio FP; Daga L; Strazzulo P; Miller MA. Tsawon lokacin barci da mace-mace duka: nazari na yau da kullun da meta-bincike na karatu masu zuwa. SLEEP 2010;33(5):585-592
3. Associated Professional Sleep Societies, LLC http://www.sleepmeeting.org/