Svondo Kurume 28 - Inozivikanwawo sezuva raunomuka uchivhiringidzika uye unoshamisika kuti sei wakarara zvakanyanya. Iko kutanga kwemazuva ekuchengetedza nguva, apo wachi dzinoenda mberi uye iwe "unorasikirwa" neawa yekurara.
Kunze kwekuti une awa imwe shoma yeR&R uye nguva yekuita zvinhu neSvondo, iwe ungangove uinewo nguva yakaoma yekurara panguva yako yaunowanzo.
Semuenzaniso, kana iwe uchiwanzoenda kunorara pa10, ikozvino muviri wako unokuudza kuti ugare kusvika 11, uye iwe unogona! Zvadaro, neMuvhuro, unofanira kumuka kuti uende kubasa kana kirasi. Uye ndipo panotangira dambudziko.
Kurasikirwa neawa iyoyo yekurara kwakaipisisa muuropi iyo yatove nehope. Nhamba imwe nguva yetsaona dzemotokari mushure mekunge tarasikirwa neawa yekurara. Mumushumo waNdira 2020, wakaburitswa mujenari Current Biology, vanoti nguva yekuchengetedza masikati kuwedzera kwetsaona dzemotokari dzinouraya un 6%, uye kuti kudzokororwa kunotora vhiki rese zvichitevera shanduko yenguva. Maererano nemushumo, tsaona dzinouraya makumi maviri nesere dzaigona kudziviswa gore negore dai pasina nguva yekudzivirira masikati.
Uye kwete izvozvo chete, asi nguva ino shanduko inogona kukanganisa kushanda kwehuropi, kuderera kwesimba uye kusvinura. Ndiko kuti, haisi "awa chete", asi chimwe chinhu chinogona kukanganisa hutano hwako nekuchengetedzeka nenzira yakakosha.
Nzira yekugadzirisa sei nguva yezhizha?
Nguva yekuchengetedza masikati irikuuya kwatiri uye zvisinei kuti kuchema kwakakura sei kuti tizvidzivirire. Asi iwe unogona kuita chikamu chako uye edza kuderedza mutoro wako wekuneta.
Iyi purogiramu inogona kuoma nekuti inogadzira kusarongeka mune yako circadian rhythm. saka unofanira ir kurara maminitsi gumi nemashanu zvisati zvaitika manheru ega ega mumazuva mana zuva risati rasvika nguva yekuchengetedza. Iro zano rinoshanda rinowanzokurudzirwa, asi rinonyanya kukosha kana uine vana, kurerutsira shanduko kwavari zvakare.
Hezvino izvo zvingaratidzika kana iwe uchiwanzoenda kunorara na10 pm:
- Chitatu: Nguva yekurara na9:45 pm
- China: Nguva yekurara na9:30 pm
- Chishanu: Nguva yekurara na9:15 pm
- Mugovera: Nguva yekurara na9 pm
Kufambisa chirongwa chako chekurara kumashure zvishoma zuva nezuva kuchaita kuti shanduko inzwe isina musono. Zviri nyore kuenda kunorara maminetsi gumi nemashanu pachine nguva pane kuedza kuenda kunorara (chero zvazvinoita) awa mangwanani-ngwanani musi weSvondo manheru paunenge uchiri kuita tsika yako yenguva dzose.
Seta alarm yehusiku yekukuyeuchidza kuti uende kunorara uye zvipe iwe imwe nguva yekuzorora uye kugadzirira.
Iva nechokwadi chekuseta alarm yako kuti umuke maminitsi gumi nemashanu zvakare; kana zvisina kudaro, yako yekurara-kumuka purogiramu haina kuchinja uye iwe uchiri mukuvhunduka kwemangwanani eMuvhuro.
Saka kana iwe unowanzo kumuka na6 am, isa alarm yako sezvinotevera:
- China: Muka na5:45 am
- Chishanu: Muka na5:30 am
- Mugovera: Muka na5:15 am
- Svondo: muka na6 mangwanani (nekuti "warasa" awa yekurara)
Kuti ukurumidze kuwiriranisa circadian rhythm yako nekumuka kwekutanga, zvinokurudzirwa kubuda mangwanani-ngwanani usina magirazi uye kutarisana nekwakawanda kwezuva kwemaminetsi gumi nemashanu. (Nokuda kwehutano hwemaziso ako, usatarise zuva zvakananga.)
Kana huswa kana nzira yemugwagwa isinganyanyi kutonhora, bvisa shangu dzako umire usina shangu. Nzira iyi, inonzi grounding kana grounding, inogona kukubatsira kudzora wachi yemuviri wako zviri nani, maererano neshumo yaJanuary 2012 mu Journal of Environmental and Public Health.
Mamwe mazano ekurara ne asthenia
Pasinei nekushandisa zano iri kujaira muviri kurara kare zuva rega rega, mamwe marudzi etsika anofanirwa kuverengerwa. Kusvika kwechirimo kuchakonzera kunyura kwezuva gare gare, saka mazuva achave nemaawa akawanda ekupenya kwezuva.
Zvishoma nezvishoma kunonoka kudya kwemanheru
Chimwe chinhu chakakosha mune yedu circadian rhythm chikafu. Kudya padhuze nenguva yekurara kunogona kuita kuti zviome kurara, nekuti muviri wakanyanya kutarisisa kugaya kuti ufunge nezvekumonereka husiku.
Kazhinji, ipfungwa yakanaka kurega kudya maawa matatu kusvika mana tisati tarara. Kuti tidzivise kukanganisa kuchirongwa ichocho, tinotanga kufambisa chikafu chekupedzisira (kazhinji chisvusvuro) kuenda kunguva yekutanga ingangoita vhiki imwe nguva isati yatanga. Inokurudzirwa kuchinja mumaminitsi gumi nemashanu kuwedzera kusvika paawa imwe.
Shandura wachi dzese zuva risati rave nguva yekuchengetedza
Tisati taenda kunorara manheru zuva risati rasvika nguva yekuchengetedza, tinofanira kuve nechokwadi chekufambisa wachi dzese. Kuita izvi kunogona kuita kuti shanduko yenguva isanyanya kuvhiringa. Kunyangwe chiri chokwadi kuti michina yakawanda yemagetsi inozviita yega nekuti yakabatana neinternet.
Nenzira iyi, tichave takagadzirira kurarama maererano nenguva itsva nokukurumidza patinomuka zuva rinotevera.
Tanga zuva nechiedza chezuva
Wachi dzemukati dzevanhu dzinoiswa patsva zuva rega rega kuburikidza nechiedza chezuva, saka kuwedzera kuratidzwa kuchiedza chechisikigo kunokurudzirwa. Nekune rimwe divi, zviri nani kudzikamisa chiedza chekugadzira, sekubva paserura, mumaawa erima tisati tarara.
Tichaedza kuwana maminetsi gumi nemashanu echiedza chezuva chinhu chekutanga mangwanani. Kana tichigara munzvimbo inodziya, tinogona kuwana chiedza chezuva kunze. Asi kunyange kugara pahwindo tichinwa kofi yedu yemangwanani kuchakwana. Gare gare, tichadzivisa kumuka-kusimudzira mwenje webhuruu kubva kunharembozha, malaptop, uye zvimwe zvigadzirwa zvemagetsi zviri padyo nemubhedha.