Siesta ndeimwe yetsika idzo, kunyangwe vazhinji vachishamwaridzana netsika dzakaita sedzeSpanish, dzine huvepo uye mabhenefiti anozivikanwa pasi rese. Inguva pfupi yekuzorora mukati mezuva iyo inogona kushandura mukuvandudzika kunoonekwa muhutano hwemuviri nepfungwa. Mukuwedzera, kune vakawanda, kumbomira uku kunobatsirawo rara zvirinani usiku, chero bedzi isiri kureba. Zvisinei, pasinei zvapo nokukurumbira kwayo mune dzimwe nyika, kuchine kuvhiringidzika kukuru pamusoro pokuti inobetsera chaizvoizvo here, kuti inofanira kugara kwenguva yakareba sei, kana kuti ingadzongonyedza kurara kwousiku.
Tsvagiridzo yesainzi yakaratidza chokwadi chinokatyamadza pamusoro pekurara kwenguva pfupi, inozivikanwawo se "power naps." Kubva pakuvandudza kwekuziva kusvika kune zvemoyo mabhenefiti, tsika iyi inogona kuve mubatsiri wechokwadi kudzosera mabhatiri ako pakati pezuva uye. rara zvirinani pakupera kwezuva. Asi hadzisi dzese dzekurara dzakafanana. Kureba kwekurara kwako, nguva yezuva, uye chinangwa chaunorara nacho zvinoita mutsauko pakati pekurara kunobatsira nekupikisa.
Kumborara kupfupi chii chaizvo?
Kana tichitaura nezvekurara kwenguva pfupi, Tiri kutaura nezvekuzorora kunotangira pakati pe10 ne30 maminetsi. Kurara kwerudzi urwu kunotitadzisa kupinda muzvikamu zvakadzika, saka tinogona kumuka tisina kunzwa kusingafadzi kwekugomera. Kutaura zvazviri, kana tikapfuura maminitsi makumi matatu, tinotanga kupinda mumatanho ehope huru, uye kuatyora kunogona kutisiya taneta kupfuura kare. Zvakare, kana iwe uchida rumwe ruzivo nezve nzira yekuvandudza kurara kwako, zvinogona kubatsira kutarisa zvimwe Mazano ekudzoreredza kurara mushure mekuva amai.
Pfungwa yekurara kwenguva pfupi yakakurumbira neshoko rekuti "power nap," rakagadzirwa nevaongorori vehope vachitsvaga nzira dzinoshanda dzekuwedzera kubereka uye simba pasina kukanganisa circadian rhythm.
Zviri nani kuitora pakati peawa imwe kusvika kushanu masikati, zvichida pamberi pa15:00 p.m., nguva iyo muviri wedu unopinda muropa shoma shoma.
Physiological uye cognitive mabhenefiti enguva pfupi yekurara
Imwe yemabhenefiti makuru enguva pfupi yekurara ndeye mhedzisiro yakanaka pane kugona kwepfungwa. Zvidzidzo zvakaitwa neCentre for Sleep and Cognition paNational University yeSingapore, inotungamirwa nemuongorori Michael Chee, zvakaratidza kuti Kurara kwepakati pegumi nemaminitsi makumi matatu kunovandudza ndangariro, kutarisisa uye nekumhanyisa ruzivo..
Mukuwedzera, kurara kwenguva pfupi mukati mezuva rose kunobatsirawo kuderedza mazinga eadenosine, chinhu chinoungana muuropi panguva yekumuka uye chinokonzera kunzwa kuneta. Sekureva kwaGuy Meadows, nyanzvi mune zvefiziology yekurara, Aya marudzi ekurara anobatsira "kugadzirisa" uropi, kuvandudza mafungiro uye kuderedza mukana wekuita zvikanganiso mumabasa akaoma. Izvi zvinonyanya kukosha kune avo vanobata nekushaya hope pamuviri, uko kurara kweusiku kunokanganiswa uye vanotsvaga rara zvirinani.
Mabhenefiti haagumiri pakuita kwekuziva: zvinobatsira zvemuviri zvakaonekwa zvakare. Maererano neongororo yakabudiswa neNASA, vatyairi vendege vakatora nguva pfupi panguva yendege refu vakaratidza mazinga akaderera ekuneta uye kuwedzera kusvinura panguva dzakaoma sekumhara. Mukutsvagisa kwavo, kurara chaiko kwaive kwemaminetsi makumi maviri nematanhatu.
Zvakawanda, Kurara kunogona kuderedza BP, kubatsira kudzora kushushikana, nekuvandudza manzwiro., zvichiita kuti ive tsika ine utano, kunyanya kana ichiitwa nguva dzose.
Uye kurara kwenguva refu? Njodzi nemigumisiro
Pasinei nezvingaratidzika, kurara kwenguva refu hakuna kufanana nekuzorora kwakawanda. Kutaura zvazviri, zvidzidzo zvakawanda zvakawana izvozvo Kurara kweanopfuura maminitsi 60 mukati mezuva kunogona kukuvadza. Dambudziko guru riri mune izvo zvinonzi "hope inertia," iyo inonzwa yekuvhiringidzika uye kunonoka kwepfungwa kunowanikwa pakumuka kubva pahope huru.
Uyewo, Kurara kwenguva refu kwakabatanidzwa nengozi yakawedzera yekufutisa. Maererano neongororo yeEurope yakatungamirirwa naMarta Garaulet weYunivhesiti yeMurcia, vanhu vakuru vakarara kwenguva refu kupfuura maminitsi makumi matatu vaiva ne30% yakawanda yekuve vakafuta. Vakaratidzawo tsika yakakura yekuvandudza matambudziko akadai sehypertension uye high cholesterol.
Iyo siesta sechikamu chetsika yebasa
Kunyangwe vanhu vazhinji vachibatanidza siesta nehusimbe, Makambani akawanda uye akawanda ari kubatanidza nzvimbo uye nguva dzekuti vashandi vavo vazorore. pakati pezuva. Hofori dzakaita seGoogle, Facebook, uye Uber dzakagonesa "makamuri ekurara," kana makamuri akakosha maunogona kurara kwenguva pfupi.
Kune kunyange makambani akasarudzika akaita seMetroNaps anoita mapodhi ekuzorora emahofisi. Zvirongwa izvi Vanovavarira kuwedzera kubereka, kusika uye kuisa pfungwa yevashandi, uye mhedzisiro inotsigira kushanda kwavo.
Haisi muitiro webhizimisi chete. Dzimwe hurumende, dzakaita seEcuador, dzakakurudzirawo kuzorora kwemasikati senzira yekuvandudza kushanda zvakanaka.
Biological mativi ekuda kwekurara
Iyo subjective inoda kutora kurara haina kufanana kune wese munhu. Pane nzira mbiri dzinokurudzira: homeostatic sleep pressure, iyo inowedzera kureba kwatinenge takasvinura, uye circadian rhythms, iyo inogadzirisa chiyero chedu chekuchenjerera uye inowanzobudisa kudonha kwesimba mushure mekudya.
Uyewo, Genetics inoitawo basa rinokosha. Vamwe vanhu vanowanzoda kurara kwezuva nezuva kunyangwe vakarara zvakanaka husiku, nepo vamwe vasingagone kubata kurara kunze kwekunge vaneta chaizvo.
Kurara usingazvizive: Mhedzisiro yekurara kwechiedza
Vanhu vazhinji vanoti havagone kutora maminitsi gumi nemashanu kurara. Zvisinei, zvidzidzo zvakaratidza izvozvo Nguva zhinji vanhu vanovata vasingazvizivi. Mushure mekutarisa huropi hwekuita uchishandisa ma electrode, zvakaonekwa kuti muchikamu chekutanga chekurara kwechiedza, 1% yevatori vechikamu vaiti vaive vakamuka pavakanga vasina.
Izvi zvinoreva kuti Iwe hautombodi kupinda muhope huru kuti uwane mabhenefiti. Kungovhara maziso ako, kuderedza kukurudzira, uye kuzorora mukunyarara kwemaminetsi mashoma kunogona kuvandudza hutano nekuita.
Ko kana ndikatadza kurara?
Haasi munhu wese anokwanisa kurara nyore nyore mukati mezuva, asi, sekutsanangura kunoita nyanzvi, kugona kutora hope kunogona kudzidziswa. Ipfungwa yakanaka kuseta yakatarwa, kugadzira nharaunda yakakodzera (yakasviba, yakanyarara, uye yakasununguka), uye kudzivirira kushandisa foni yako usati warara. Mushure memavhiki mashoma, muviri wako uchatanga kubatanidza nguva iyoyo yezuva nekuzorora. Kune avo vari kutsvaga kuvandudza kurara kwevana vavo, nzira iyi inobatsirawo.
Zvisinei, kana mushure mekuedza kwakati kuti kurara kusati kwashanda kana kukonzera kusagadzikana, Kune dzimwe nzira dzinobatsira zvakaenzana, zvakadai sokufamba-famba, kufungisisa, kana kuti kuita maekisesaizi ekufema.
Mazano ekurara zvakakwana
- Nguva yakakwana: pakati pe10 ne30 maminitsi. Kupfuura nguva iyoyo, njodzi yekupinda muzvikamu zvekurara zvakadzika inowedzera.
- Nguva yakakodzera: mushure mekudya kwemasikati uye pamberi pa15:00 p.m. kana kuti 17:00 p.m. munguva pfupi yapfuura.
- Propitious environment: nzvimbo ine rima, ine tembiricha inofadza, isina ruzha uye isina zvinokanganisa tekinoroji.
- Nyaradzo: armchair iri nani pane mubhedha, kunyanya kana uine matambudziko ekugaya. Kana uchida kurara pasi, mubhedha we150x200 wakanaka kuwana chimiro chakanaka uye kufambisa kuzorora kwenguva pfupi.
Mhando dzekurara zvichienderana nechinangwa
Recuperative: Inoitwa mushure mehusiku hwakashata, kubhadhara kushaya hope. Iyo inowanzorebesa, asi inofanirwa kudzorwa kudzivirira mhedzisiro yakaipa.
Dziviriro: Inobatsira kana zuva rakareba kana husiku hunotarisirwa. Inobatsira kuvandudza kutsungirira uye kuchengetedza pfungwa.
Zvekutandara: Zvinongoitwa zvekunakidzwa kana kuzorora. Inogona kuvandudza manzwiro kunyange kana pasina chinooneka chinodiwa chemuviri.
Kutora tsika yekumborara kwenguva pfupi kunogona kuita zvinoshamisa pahutano hwedu. Kure nekuve kutambisa nguva, Icho chishandiso chinoshanda chekuvandudza kubereka, manzwiro uye kugona kwepfungwa, kutibatsira kunyange kuti rara zvirinani manheru pasina kushandisa zvinokurudzira sekofi. Chinokosha kuziva nguva yakakodzera uye nguva, uye kugadzirisa tsika iyi kune zvatinoda pasina kukanganisa kunaka kwekurara kwedu usiku.