Melemo ea Boroko le Power Nap
Ke Hobane'ng ha e le Matla a Napo Linnete tsa Boroko
Ha bana ba banyenyane ba atisa ho robala mantsiboeeng a mantsiboea, setso sa rona se atisa ho otsela nakong ea boroko bosiu; leha ho le joalo, esita le ho ba fumanang boroko bo lekaneng (empa haholo-holo ho ba sa etseng), batho ba bangata ba na le keketseho ea tlhaho ea ho otsela ka thapama, hoo e ka bang lihora tse 8 ka mor'a ho tsoha. 'Me lipatlisiso li bontša hore u ka etsa hore u falimehe haholoanyane, u fokotsa khatello ea kelello,' me u ntlafatse ho sebetsana le ts'ebetso ea maikutlo le ho robala.
Boroko ba bosiu ba motšehare, kapa 'ho robala ka matla', ho bolela ho se fele pelo, ho se be le khatello ea kelello, nako e molemo ea ho arabela, thuto e eketsehileng, bokhoni bo eketsehileng le bophelo bo ntlafetseng. Mona ke seo u se hlokang ho tseba ka melemo ea boroko le hore na nap ea matla e ka u thusa joang!
U Lahleheloa ke Boroko Bofe?
Boholo ba litsebi baa lumellana hore 'mele o hloka boroko ba lihora tse 7-9 ka letsatsi, ho itšetlehile ka botho le liphatsa tsa lefutso. Lipatlisiso tse ling li bontša hore lihora tse 6 kapa ka tlaase ho tse tharo li beha kotsi ea kotsi ea koloi. (Ho thahasellisang, ho robala haholo - lihora tse fetang 9 - ho ka ba kotsi ho bophelo ba hau; liphuputso li bontša hore ba robalang lihora tse fetang 9 ka letsatsi ha ba phele hafeela ba bapala lihora tse 8!)
Liphello Tsa ho Hloka Boroko
Boroko ke ho bokella; haeba u lahleheloa ke boroko letsatsi le le leng, u ikutloa e le e latelang. Haeba u hloloheloa ke boroko bo lekaneng matsatsi a 'maloa ka tatellano, u haha' phoso ea boroko ', e senyang se latelang:
- Nako ea boithabiso
- Kahlolo
- Pono
- Tlhahlobo ea tlhahisoleseding
- Khopolo ea nakoana
- Tshebetso
- Tšusumetso
- Ho falimeha
- Mamello
Batho ba nyahameng ba boetse ba ithabisa, boitšoaro bo mabifi, ho tepella maikutlo le khatello ea maikutlo.
Melemo ea Matla Nap
Liphuputso li bontša hore metsotso e 20 ea boroko motšehare oa motšehare o fana ka phomolo e fetang metsotso e 20 ho robala hoseng (le hoja lihora tse peli tsa hoseng li robala li na le melemo e khethehileng ea tsa bona).
'Mele o bonahala o etselitsoe sena, kaha' mele ea batho ba bangata e khathala haholo motšehare oa mantsiboea, lihora tse ka bang 8 ka mor'a hore re tsohe.
Ke Lokela ho Robala Hakae?
Ha u robala u feta likarolong tse fapaneng tsa boroko, tse tsejoang hammoho e le bosiu ba boroko. Methati ena e kenyelletsa ho robala boroko, boroko bo tebileng (boo ho lumeloa hore ke sethala seo 'mele o itokisetsang sona), le ho robala ha leihlo ka potlako, kapa boroko ba REM (nakong eo kelello e lokisoang).
Litsebi tse ngata li fana ka keletso ea hore li lule li le har'a metsotso e 15 le 30, kaha ho robala ha nako e telele ho u kenya likarolong tse tebileng tsa boroko, tseo ho leng thata ho li tsosa. Hape, ho noa nako e telele ho ka etsa hore ho be thata haholo ho robala bosiu, haholo-holo haeba bofokoli ba hao ba boroko bo batla bo le nyenyane. Leha ho le joalo, lipatlisiso li bontšitse hore hora ea hora ea 1 e na le liphello tse ngata tsa ho tsosolosa ho feta metsotso e 30 ea bobeli, ho kenyeletsa ntlafatso e kholoanyane ea ts'ebetso ea ts'ebetso. Ntho ea bohlokoa ea ho nka nako e telele ke ho tseba hore na nako ea hau ea boroko ke eng, mme leka ho tsosoa qetellong ea potoloho ea boroko. (Ha e le hantle ke ho sitisa ho potoloha hoo ho u etsang groggy, ho e-na le ho bua ka boroko bo tebileng.)
Ha ho na le melemo le boiketlo ho nako e 'ngoe le e' ngoe ea boroko, u ka 'na ua batla hore kemiso ea hau e nke qeto: haeba u e-na le metsotso e 15 feela ea ho robala, e nke!
Empa haeba u ka sebetsa ka hora ea hora, u ka etsa hantle ho qeta nako eohle ea ho robala, le haeba e bolela ho se robale bosiu bosiu. Haeba u e-na le metsotso e 5 feela ea ho qeta, koala mahlo a hao; esita le phomolo e khutšoanyane e na le molemo oa ho fokotsa khatello ea maikutlo le ho u thusa ho phutholoha hanyenyane, e leng ho ka u fang matla a eketsehileng ho phetha mesebetsi ea letsatsi la hau. Empa u se ke ua ferekanya phomolo e khutšoanyane ka microsleep.
Litlhahiso Bakeng sa Nappe e Atlehang haholoanyane
Haeba u batla ho fumana boroko bo eketsehileng, le melemo ea bophelo bo botle e tsamaeang le ho robala ka ho lekaneng, mona ke lisebelisoa tsa ho robala hantle le ho robala bosiu:
- Qoba caffeine ka mor'a 3pm. Ke ntho e tsosang maikutlo e ka senyang boroko ba hau le ho lula tsamaisong ea hau nako e telele ho feta kamoo u nahanang kateng; bophelo ba eona halofo ke lihora tse 'nè ho isa ho tse tšeletseng!
- Haeba u sa batle ho qeta nako e telele, beha alamo.
- Haeba ha u na nako ea ho robala ka matla, kapa u ikutloe u phutholohile ha u le motšehare, leka ho thuisa ; e etsa hore 'mele oa hao o phomole' me o hlahisa maqhubu a bokobe a liehang ho tšoana le ho robala.
Bala ho eketsehileng mabapi le hore na u ka robala hantle joang ha u imetsoe kelellong, le hore na u ka robala hantle joang ka kakaretso.
Lisebelisoa:
Hamilton NA, Catley D, Karlson C. Ho robala le ho ama maikutlo ho khatello ea maikutlo le bohloko. Bophelo ba Psychology. May 2007. Hamilton NA, Catley D, Karlson C. Ho haelloa ke matla a ho bopa lintho tse ncha tsa ho hopola ntle le ho robala. Nature Neuroscience . Mar. 10, 2007.
Hayashi M, Watanabe M, Hori T. Liphello tsa ho ba le metsotso e 20 ho ea bohareng ba motšehare oa mantsiboea ka nako ea bosiu, ts'ebetsong le ts'ebetso ea EEG. Clinical Neurophysiology. February 1999.
Kingshott RN, Cowan JO, DR DR, Flannery EM, Smith AD, Herbison GP, Taylor DR. Boikarabelo ba ho robala ho sitoa ho robala, ho robala ha motšehare, le ho senyeha ha koloi ho holofala-ho hlahloba linyeoe. Ho robala le ho hema. June 2004.
Varkevisser M, Kerkhof GA. Ho robala ka nako e telele le ts'ebetsong ho ithuta ka linako tsohle tse 24-h. Lenaneo la Lipatlisiso Tsa Boroko . March 2005.