- Kugwiritsa ntchito foni yanu ola limodzi musanagone kumawonjezera chiopsezo cha kusowa tulo ndi 59% ndikuchepetsa kugona pafupifupi mphindi 24 usiku uliwonse.
- Ziribe kanthu zomwe zikuchitika pazenera; Chomwe chimatsimikizira ndi nthawi yowonekera kwa chipangizocho pabedi.
- Kuwala kwa buluu ndi zidziwitso zimakhudza mwachindunji kayimbidwe ka circadian, kulepheretsa kupanga melatonin komanso kusokoneza kugona.
- Akatswiri amalangiza kupewa zowonera ola limodzi musanagone ndikusunga foni yanu kutali ndi thupi lanu usiku.
Ndi zachilendo kutsiriza tsiku kuyendayenda pa malo ochezera a pa Intaneti, kuonera mavidiyo, kapena kuyankha mameseji pafoni yanu mutangogona. Ngakhale kuti chizoloŵezichi chikhoza kuwoneka ngati chosavulaza, Kafukufuku wochulukirachulukira akuwonetsa kuti mchitidwewu ukhoza kukhala ndi zotsatirapo zoyipa pakugona komanso thanzi lathu. ambiri
Kugwiritsa ntchito foni yam'manja pabedi kumakhudza mwachindunji mtundu ndi nthawi yomwe mumapuma usiku. Kafukufuku waposachedwapa wasonyeza kuti khalidweli silimangochedwetsa kugona, komanso limachepetsa nthawi yake ndipo likhoza kuwonjezera mwayi wa kugona.
Ola la nthawi yowonekera likhoza kusintha
Kafukufuku wina wamkulu kwambiri mpaka pano, wothandizidwa ndi Norwegian Institute of Public Health, adafufuza anthu opitilira 45.000 azaka zapakati pa 18 ndi 28 kuti aunike momwe amagwiritsira ntchito foni pogona komanso momwe amakhudzira kugona. Zotsatira zake zinali zochulukirapo: kugwiritsa ntchito foni yanu pabedi kwa ola limodzi Zimawonjezera chiopsezo cha kusowa tulo ndi 59% ndipo zimachepetsa nthawi yopuma ndi pafupifupi mphindi 24 usiku uliwonse..
Osati zokhazo, koma Zotsatira zake zinali zosagwirizana ndi mtundu wa ntchito yomwe idachitidwa ndi chipangizocho. Kaya kuwonera makanema, kusakatula intaneti, kugwiritsa ntchito malo ochezera a pa Intaneti, kapena kuwerenga, machitidwe onse okhudzana ndi skrini amawonetsa ubale wofanana ndi kugona bwino. Izi zikugogomezera kufunika kowunikanso zizolowezi za digito.
Nthawi yochulukirachulukira imasinthira nthawi yogona, zomwe zimachepetsa nthawi yogona popanda kukulitsa kugalamuka kapena kukhala tcheru. Ndiko kuti, sitipeza kalikonse koma mpumulo wochepa.
Njira zomwe mafoni am'manja amawononga kupuma kwathu
Pali zinthu zingapo zomwe zimafotokoza chifukwa chake kugwiritsa ntchito foni yam'manja pabedi kumakhudza kwambiri kupuma kwathu.. Choyamba, pali kuwala kwa buluu wopangidwa ndi zowonera, yomwe imasokoneza kupanga kwachilengedwe kwa melatonin, timadzi tambiri tomwe timayendetsa kugona. Yambitsani mitundu ngati "Osasokoneza" usiku zingathandize kuchepetsa vutoli.
Kuwonjezera apoZidziwitso zanthawi zonse zimatha kusokoneza kugona kwanu usiku., kuchititsa kudzutsidwa kwazing'ono zomwe nthawi zambiri sizidziwika koma zimakhudza ubwino wonse wa kupuma. Izi zimakhala zovulaza makamaka ngati foni ili patebulo lapafupi ndi bedi kapena pansi pa pilo.
Zomwe zili nazo zimagwiranso ntchito, monga Nthawi zambiri zimakhala zolimbikitsa kapena zimabweretsa kuyankha kwamalingaliro (monga mavidiyo, mauthenga kapena zokambirana za pa intaneti), zomwe zimapangitsa kuti ubongo ukhale wogwira ntchito pamene uyenera kuyamba kumasuka. Zonsezi zimachedwetsa kuyamba kwa tulo ndipo zimapangitsa kuti zikhale zovuta kudumpha.
Kodi zilibe kanthu zomwe timachita pa mafoni athu tisanagone?
Limodzi mwamafunso akulu ndilakuti ngati mtundu wa ntchito zomwe timachita ndi foni yathu yam'manja zimakhala ndi zotsatira zosiyana. Malinga ndi zomwe timu yaku Norway yapeza, Palibe kusiyana kwakukulu komwe kunawonedwa pakati pa zotsatira za malo ochezera a pa Intaneti, kuonera, kusewera masewera, kapena kungowerenga kuchokera pa foni yam'manja. Kugwiritsa ntchito kulikonse kwa nthawi yayitali kunali ndi zotsatira zoyipa. Izi zikuwonetsa kuti kugwiritsa ntchito zowonera nthawi yayitali ndiye vuto lenileni.
Izi zikusonyeza kuti Vuto lenileni ndi nthawi yayitali kutsogolo kwa chinsalu, osati zomwe timachita nazo.. Chifukwa chake, ngakhale zowoneka ngati zopumula monga kuwerenga pa foni yam'manja zitha kukhala ndi vuto ngati zichitika kutsogolo kwa chophimba chowala komanso musanagone.
Zokhudza thanzi labwino komanso thanzi
La Ubale umene ulipo pakati pa kusagona bwino ndi matenda a maganizo ndi wodziwika kwambiri., makamaka pakati pa achichepere ndi ophunzira akuyunivesite, kumene milingo ya kupsinjika m’maphunziro, nkhaŵa, ngakhalenso kupsinjika maganizo kungachuluke popanda kupuma mokwanira. Kugona mokwanira n’kofunika kwambiri kuti tipewe mavuto amenewa..
Ofufuza a kafukufukuyu adasindikizidwa mu Frontiers in Psychiatry Iwo amatsindika zimenezo Kusowa tulo pafupipafupi kumatha kusokoneza kukhazikika, kukumbukira komanso ngakhale maphunziro.. Zonsezi zimaipiraipira ngati kusowa tulo kumabwerezedwa usiku ndi usiku chifukwa cha foni yam'manja.
Izi sizimangokhudza malo ophunzirira, komanso moyo wabwino wamalingaliro ndi thupi, kuwonjezereka kwa kutopa kwa masana, kukwiya, komanso kutengeka kwambiri ndi matenda.
Malangizo a akatswiri
Ngakhale kuti anthu ambiri amadziwa kuopsa kogwiritsa ntchito foni pabedi, sikophweka nthawi zonse kusintha makhalidwe amenewa. Chifukwa chake, akatswiri amapereka malangizo angapo othandiza kuti asinthe kugona ukhondo.
- Pewani kugwiritsa ntchito zowonetsera osachepera mphindi 30 mpaka 60 musanagone.
- Siyani foni yanu kunja kwa chipinda chogona kapena kutali ndi mita imodzi. kuchokera pa kama.
- Yambitsani mitundu ngati "Osasokoneza" usiku kupewa zosokoneza.
- Khazikitsani chizoloŵezi chausiku kuti musagwirizane ndi zamakono kukonza thupi ndi maganizo kuti zigone.
- Gwiritsani ntchito wotchi yachikhalidwe m'malo mwa foni yanu, kupeŵa chiyeso choyang’ana pa zenera.
Palinso ena amene Amalimbikitsa kuyamba kusintha kosalala kuti mupumule osachepera ola limodzi musanagone., kuzimitsa nyali zowala, kupeŵa kukambirana mozama ndi kuchoka pang'onopang'ono ku chilengedwe cha digito.
Zimakhudzanso akuluakulu
Ngakhale kuti kafukufuku wambiri amakhudza achinyamata, Akuluakulu nawonso amavulazidwa ndi mchitidwewu. Kafukufuku wina wokhudza akuluakulu opitilira 120.000 aku US adapeza kuti kugwiritsa ntchito zenera pafupipafupi musanagone Zimachepetsa ubwino wa kugona ndipo zimakhala ndi zotsatira zomveka bwino kwa iwo omwe amakonda kukhala otanganidwa kwambiri usiku. (chronotype yamadzulo). Sinthani kugona kwanu ndi mapulogalamu Kungakhale chisankho chabwino.
Mwa omwe atenga nawo mbaliwa, Kugwiritsa ntchito foni yam'manja kumapangitsa kuti munthu asagone pang'ono mphindi 50 pa sabata, komanso chizoloŵezi chachikulu chochedwetsa kugona. Umboni wakuti ili si vuto la mibadwo yatsopano yokha.
Kusintha zizolowezi ndizotheka
Kusintha kachitidwe kanu ka usiku kungafunike kuyesetsa poyamba, koma akatswiri amaumirira kuti n'zotheka ndipo kusintha kumawonekera mwamsanga. Nthawi zambiri, kukhazikitsa malire pakugwiritsa ntchito foni yam'manja sikumangokuthandizani kugona bwino, komanso kumalimbikitsa kudziletsa komanso kukhala ndi moyo wabwino. Chepetsani nthawi yowonekera ndi njira yothandiza.
Anthu ena amaona kuti n’zothandiza Khazikitsani ma alarm omwe amakuuzani nthawi yoti musiye kugwiritsa ntchito zida kapena kugwiritsa ntchito mapulogalamu omwe amaletsa kugwiritsa ntchito malo ochezera a pa Intaneti usiku.. Manja ang'onoang'ono awa angapangitse kusiyana kwakukulu pakupuma kwanu kwa tsiku ndi tsiku.
Umboni wowonjezereka wa sayansi umasonyeza zimenezo Kugwiritsa ntchito foni yanu pabedi kuyenera kuonedwa kuti ndi chizolowezi choyenera kuwunikiridwa. ngati mukuvutika kugona. Sikuti kungopewa kuwala kwa buluu, koma kutengeranso nthawi yopumula ndikulola thupi kulowa mumpumulo weniweni.
Ndine wokonda zaukadaulo yemwe wasandutsa zokonda zake za "geek" kukhala ntchito. Ndakhala zaka zoposa 10 za moyo wanga ndikugwiritsa ntchito ukadaulo wotsogola komanso kusewera ndi mitundu yonse yamapulogalamu chifukwa cha chidwi chenicheni. Panopa ndaphunzira luso la pakompyuta komanso masewera a pakompyuta. Izi zili choncho chifukwa kwa zaka zoposa 5 ndakhala ndikulembera mawebusaiti osiyanasiyana pa teknoloji ndi masewera a pakompyuta, ndikupanga nkhani zomwe zimafuna kukupatsani zambiri zomwe mukufunikira m'chinenero chomwe chimamveka kwa aliyense.
Ngati muli ndi mafunso, chidziwitso changa chimachokera ku chilichonse chokhudzana ndi makina opangira Windows komanso Android pama foni am'manja. Ndipo kudzipereka kwanga ndi kwa inu, nthawi zonse ndimakhala wokonzeka kuthera mphindi zochepa ndikukuthandizani kuthetsa mafunso aliwonse omwe mungakhale nawo pa intaneti.