Chii chinonzi Nap Sleep? Mabhenefiti uye Kukuvadza Kwekurara

Chidzidzo cheNASA, maminetsi makumi mana kurara hopeyakaratidza kuti inogona kuvandudza kuita kwemasikati ne34% uye kusvinura ne100%.

Iwe unogona kunzwa kuda kumborara pane imwe nguva masikati. Zvidzidzo zvishoma kurara hopeInoratidza kuti inogona kuvandudza kusvinura uye basa rekuziva uye kuita kuti munhu abudirire zvakanyanya kupfuura kare.

Zvisinei, masikati confectioneryKuti unzwe warodzwa uye warodzwa, unofanira kuteerera mazano anotevera.

Chii chinonzi nap sleep?

kurara hopekurara kwenguva pfupi kunoitwa kudzorera kusvinura kwepfungwa. Kunyanya, inzira ine hutano yekurapa kushaya hope. Kungorara kwemaminetsi gumi nemashanu kusvika makumi maviri mushure mekudya kwemasikati kuchabatsira mukuvandudza kushanda kwemotokari.

30 kusvika 60 maminitsi akararainogona kuvandudza hunyanzvi hwekuita sarudzo, kuwedzera ndangariro nekugadzira. Mishumo yakaburitswa neAmerican Psychological Association, confectioneryAnotaura kuti inogona kuvandudza nguva yekuita uye kufunga kune musoro kunyange muvanhu vakazorora zvakanaka.

Kurara kunofanira kutora nguva yakareba sei?

National Sleep Foundation Maminitsi makumi maviri kuti umuke uchinzwa warodzwa kurara hope inokurudzira. Nguva yakanaka yekurara inogona kusiyana pamunhu nemunhu, asi nyanzvi zhinji dzinoona kuti kana chinangwa chemunhu chiri chekumuka chazorodzwa, nguva yekuraraNdinobvuma kuti pfupi iri nani.

Taller confectioneryInogonawo kuva nezvimwe zvakanaka. Somuenzaniso, 20Chidzidzo chakaitwa muna19 mhedzisiro mu25, 35 kana kunyange 45 maminetsi. kuraramuvarume vanoita zvenyama kunetseka ve kuneta yakaratidza kuderedza zvakanyanya zviratidzo. Yakavandudzawo kutarisa kwavo uye kushanda kwemuviri.

Nguva yakanaka yekumborara

Zvekumborara Nguva yakanakisa inotsamira pane zvega zvinhu senge chirongwa chako chekurara uye zera. Kuvanhu vazhinji, zviri nani kumborara mangwanani-ngwanani. mushure me3pm akararazvinogona kukanganisa kurara kwehusiku.

Vana vanofanira kurara kangani?

Nepo anenge 15-20 maminetsi akanakira vakuru, nguva dzekurara zvinosiyana nezera.

Semuenzaniso, vacheche vanopedza nguva yakawanda yezuva vakarara sezvo kukura kwavo kunoda simba rakawanda. Vana vaduku vanogona kutora nguva yakareba kwenguva yakawanda mukati mezuva. vangangotora hope, izvo zvakanakira utano hwavo.

Vana vadiki nevadiki vanozotanga kukudziridza nzira yekurara yakanyarara nekufamba kwenguva, asi vachiri kutora mashoma masikati kurara. Somuenzaniso, inenge awa pakati pezuva kurara kwenguva refu vanogona.

Vechidiki vanosangana nematambudziko akawanda anogona kuvaita kuti vanzwe kuneta, sekuchinja kwehomoni, nguva dzekufunda uye kutanga chikoro nekukurumidza. Chidzidzo che2019 chinowana chakanakira vechidiki nguva yekuraraAkaona kuti dzaive 30-60 maminitsi.

Nap Times

Vana nevakuru vane zvinodiwa zvekurara zvakasiyana uye izvi zvinoramba zvichichinja muhupenyu hwedu hwese. ConfectioneryKunzwisisa kuti zvichatora nguva yakareba sei zvinoenderana nekuti inguvai yekurara inodiwa husiku hwese uye kuti inguvai yekurara yaunowana.

muvana nguva yekurara Kurudziro yaro inosiyana nezera, sezvinotevera:

0 kusvika 6 mwedzi: Kurara kwemasikati maviri kana matatu, imwe neimwe inotora kubva pamaminitsi makumi matatu kusvika maawa maviri

6 kusvika 12 mwedzi: Kaviri pazuva kubva pamaminitsi makumi maviri kusvika maawa akawanda kurara hope

1 kusvika kumakore matatu: Kurara masikati kunotora maawa 1 kusvika ku3

Makore matatu kusvika mashanu: kurara kwemasikati kunotora 3 kana maawa maviri

Makore mashanu kusvika gumi nemaviri: Hapana chikonzero chekumborara kana vari kuwana inokurudzirwa maawa gumi kana gumi nerimwe ekurara husiku hwese.

Munhu mukuru ane utano haadi kumborara asi anofanira kumborara kwemaminiti 10 kusvika ku20 kana kuti maminitsi 90 kusvika ku120 kana asingarari. kurara hope inogona kubatsirwa. Awa imwe masikati evakuru vakuru akararaPane humwe uchapupu hunogona kubatsira

Maswiti Anogadzirwa Sei?

Nzira yekugadzira candy inonyanya kurara hopeinosarudza kunaka kwe Ndichiri kutorara zvinotevera zvinofanira kucherechedzwa:

Wana nzvimbo yakanaka

Unogona kumborara chero kupi zvako. Unogona kuisa musoro wako patafura. Kana kuti tora chigaro chako. Unogonawo kumbozorora mubhazi uchienda kumba.

chengeta pfupi 

Izvi zvakakosha - maminitsi gumi nemashanu kusvika makumi maviri ndizvo zvese zvinotora. Kana kuti anenge maminetsi makumi matatu. Kurara kwenguva refu kunogona kuita kuti unzwe usimbe.

kumborara masikati

Ino ndiyo nguva yakanakisa yekumborara nesimba pakati pa13:00 na15:00 apo simba rako rinodzikira panguva iyi. kurara hopeEdza kuipedza 16:00 isati yakwana kana kuti unganetseka kurara usiku.

Ndezvipi Zvakanakira Napping?

Kunowedzera kusvinura

research, strategic usararaInoratidza kuti inogona kuderedza kuneta uye kuwedzera kusvinura munzvimbo dzekushanda. Kana iwe uine 24-awa yekushanda zvinodiwa akararainogona kunyanya kubatsira.

Inovandudza ndangariro uye kudzidza

kurara kwemasikatiYakawanikwa kusimbisa chiyeuchidzo chemotokari nekuvandudza kushanda kweimwe nzvimbo muuropi. Aya maswiti anosimbisawo kurangarira kwenzvimbo kunobatsira mukudzidza muvanhu.

Inenge 45 kusvika 60 maminetsi kurara hopeyakawanikwa kuvandudza ndangariro zvakapetwa kashanu. Mune kumwe kuongorora, vatori vechikamu 41 vakakumbirwa kuti vayeuke mamwe mazwi uye mazwi maviri maviri.

Hafu yevatori vechikamu yakatora awa yekurara apo imwe hafu yaitarisa vhidhiyo imwe chete. Pakazoedzwa gare gare, vanhu vachigadzira zvihwitsi akaita kashanu zviri nani pakuyeuka mashoko.

kuita kuraraIzvo zvakaonekwa kuti iyo hippocampus inogona kubatsira kubatanidza ndangariro.

Inogona kubatsira kurwisa kushushikana

Zvidzidzo, pfupi confectioneryZvinoratidza kuti pineapple inogona kuderedza kushushikana uye kuwedzera hutachiona - kunyanya muvanhu vasina kurara. Nyanzvi, usararaAnotenda kuti inogona kubatsira kuporesa immune uye neuroendocrine system.

kurara hopeInogonawo kuvandudza mafungiro, izvo zvinowedzera kubatsira kurwisa kushushikana.

Mamwe manyuko anotaura kuti maawa enguva dzose okurara anogona kurwisa BP uye kudzivirira hosha yemwoyo. Zvisinei, tsvakurudzo yakawedzerwa inoda kuitwa pane izvi.

kurara hope Inogona kusiyana kubva pa15 kusvika ku30 maminetsi. Dzimwe nguva pane izvo zvinogona kukushamisa iwe. 

inoderedza BP

Tsvakurudzo itsva inoratidza kuti kurara kunoderedza zvakanyanya BP. Mhedzisiro yeongororo yakaunzwa ku2019 American College of Cardiology Annual Scientific Session inoratidza kuti masikati kurara kunongoshanda pakudzikisa BP semamwe shanduko yemararamiro, sekuderedza munyu nedoro.

Dzidza, usararaakawana kuti, paavhareji, BP yakaderedzwa ne5 mm Hg. Izvi zvinofananidzwawo nekutora mishonga yakaderera yeropa, iyo inowanzoderedza ropa ne5 kusvika 7 mm Hg.

Kudonha kweBP ye2 mm Hg chete kunogona kuderedza njodzi yako yekurohwa kwemoyo nezvikamu gumi kubva muzana.

Chii chinonzi Confectionery Types?

Nano confectionery

Zvinotora 10 kusvika 20 seconds. Kana izvi zvine zvikomborero hazvisati zvazivikanwa. Basa rinoenderera mberi munzvimbo iyi.

Micro nap

Zvinotora maminitsi maviri kusvika mashanu. Izvi zvinobatsira kubvisa kushaya hope.

Mini Candy

Zvinotora maminitsi mashanu kusvika makumi maviri. Inovandudza kusvinura uye kuita kwemota.

Chekutanga Confectionery

Zvinotora maminitsi makumi maviri. Iine mabhenefiti eiyo micro uye mini simba rekurara. Inovandudzawo ndangariro yemhasuru uye ndangariro dzenguva refu.

Pane chakaipa here pakumborara?

kuita kuraraKunyangwe zvakacherechedzwa kuti zvinopa hutano hwakawanda, zvinogona kukonzera mhedzisiro uye kunyangwe kuve nemhedzisiro yakaipa kune hutano hwako kana isina kurongwa nemazvo kana uine mamwe mamiriro ari pasi.

Nguva yekurara inopfuura maminetsi makumi maviri inogona kukonzera kurara kukundwa neusimbe, zvichiita kuti unzwe usimbe uye wakaneta. Izvi zvinoitika paunomuka kubva kuhope huru. Kana iwe uchitova nehope, izvi zvinowedzera zviratidzo.

Kunonoka kurara mukati mezuva kunoita kuti zviome kuwana hope dzakanaka. Izvi zvakatonyanya kuipa kune vanhu vane kushaya hope vanotova nedambudziko rekurara husiku.

Zvinoenderana ne2015 meta-analysis, nguva refu yekurara masikati yakabatana nenjodzi yakanyanya yechirwere chemoyo uye zvese-zvinokonzera kufa.

Zvigumisiro zvakaratidza kuti masikati masikati akareba kupfuura maminitsi e60 akabatanidzwa nehuwandu hwehutano hwemwoyo uye rufu kubva kune zvikonzero zvose, zvichienzaniswa nekusarara. Zera, utano hwakanaka, uye miitiro yokurara zvingaitawo basa.

Migumisiro yekunyanya kurara kana kushomeka pamuviri

kurara zvakanyanya kana kushomainogona kukonzera mhedzisiro yakaipa, uye zvese zvinogona kuratidza dambudziko riripo.

Kurara zvakanyanya kunogona kuita kuti unzwe usimbe mushure mekunge wamuka. Kurara zvakanyanya kwave kwakabatana nenjodzi yakawedzera yemamiriro akati wandei, kusanganisira:

- Chirwere chemoyo

- Kufutisa

– Type 2 chirwere cheshuga

- kufa nguva isati yakwana

Kurara kushoma kunogonawo kuve nemhedzisiro yehutano hwakati wandei. Kusawana kurara kwakakwana kunokonzera kurara kwemasikati uye kushatirwa uye zvinogona kukanganisa kushanda.

Zvimwe zvinokonzerwa nekushaya hope zvinosanganisira:

- Kuwedzera uremu

- Kuwedzera njodzi yechirwere cheshuga, chirwere chemoyo uye BP

– low sex drive

– Kuwedzera njodzi dzetsaona

- kukanganisa ndangariro 

– Kuomerwa kutarisa