Malebela a 13 a Boroko bo Amoheloang ke Litsebi

Litaba

• Iphe Nako ea ho Robala
• Boloka Kemiso e Lumellanang
• Etsa Tloaelo ea ho robala
• Fokotsa Theknoloji
• Kelello Matha Letsatsi la Hao Pele U robala
• Fumana Boikoetliso
• Tsoa betheng ha u sa khone ho robala
• Nka Nap
• Tšoara Mahlaseli a Mang
• Buisana
• Qoba Joala le Caffeine Haufi Haufi le Ho Robala
• Apara Hantle
• Sebelisa Maqephe a Arohileng
• Tlhahlobo bakeng sa

Sephiri sa ho robala hantle bosiu ke sefe? Hoja feela ho ne ho le bonolo joalo.

Le hoja re tseba mekhoa e mengata ea bohloeki ba ho robala e ka etsa hore ho oela-le ho robala-ho robala hanyenyane hanyenyane, esita le haeba u latela melao eohle, u ka iphumana u tsielehile u bala linku.

Kahoo ho u thusa ho robala joalo ka setsebi, re kopile litsebi tsa rona tsa boroko tse 16 tseo re li ratang haholo ho re joetsa: Haeba u ka arolelana feela temoso e le 'ngoe ea boroko, e ka ba eng? Tobetsa ka slideshow e ka tlase bakeng sa likarabo tsa bona. Ke life tse u sebeletsang?

Iphe Nako ea ho Robala

"Ho bonolo ho bolela hore ho robala hantle bosiu ha ho na taba, kapa ho e behella hora e eketsehileng ea TV kapa ho ts'oara mosebetsi. Empa boroko bo tšoana le boikoetliso kapa ho ja hantle: U hloka ho li beha pele 'me u hahe Boroko bo bohlokoa, 'me ke e' ngoe ea lintho tsa bohlokoahali tseo u ka li etsang molemong oa bophelo bo botle ba 'mele le kelello. "

-Dr. Scott Kutscher, Motlatsi Moprofesa oa Boroko le Neurology Setsing sa Bongaka sa Vanderbilt University

Boloka Kemiso e Lumellanang

"Latela mokhoa o tloaelehileng. Leka ho robala 'me u tsohe ka nako e tšoanang bosiu bo bong le bo bong."

-Dr. Susan Redline, MPH, Peter C. Farrell Moprofesa oa Sleep Medicine Sekolong sa Bongaka sa Harvard

"Hore na o na le bosiu bo monate ka ho fetisisa ba boroko kapa bosiu moo o lahlang le ho reteleha, senotlolo sa katleho ea boroko ea nako e telele, ka maikutlo a ka, ke ho ba le nako e ts'oanang ea ho tsoha hoseng ho hong le ho hong. Haeba u ka kopanya nako eo ea ho tsoha le khanya (ebang ke ea sebele kapa ea maiketsetso-ke sebelisa lebokose le khanyang) le ho ikoetlisa, ho molemo le ho feta."

-Dr. Christopher Winter, Motsamaisi oa Bongaka oa Setsi sa Bongaka sa Boroko sa Martha Jefferson

"Lenaneo le lumellanang. Lenaneo le lumellanang. Lenaneo le lumellanang! Seta alamo ea hau ea ho robala."

-Dr. Russell Sanna, Karolo ea Sekolo sa Bongaka sa Boroko

Etsa Tloaelo ea ho robala

"Etsa moetlo o khathollang oa nako ea ho robala, joalo ka ho hlapa ka mofuthu kapa ho bala makasine. Ke habohlokoa hore u phomole pele u kena betheng."

-Dr. David Volpi, mothehi oa Litsi tsa Boroko tsa EOS

Fokotsa Theknoloji

Fokotsa mabone hora pele u robala 'me u tima li-skrini hora pele u robala. Leseli, ho kenyelletsa le tse tsoang lik'homphieutha, li-iPads, lithelevishene le lithelefono tse bohlale, ke sesosa se matla ka ho fetisisa sa hore li-neurotransmitters tsa rona li fetohele boemong ba 'on'. Haeba batho ba tloaetse ho hlobaela, ba ka ema lihora tse ngata ba emetse ho tima. "

-Dr. Lisa Shives, mothehi oa Setsi sa Linden sa Boroko le Boima ba Boima ba Chicago

Kelello Matha Letsatsi la Hao Pele U robala

Haeba u thatafalloa ke ho `` tima likelello tsa hau '' hang ha u robala, ho ka bolela hore ha u so iphe nako e lekaneng ea ho sebetsana le mathata a letsatsi leo. Mohlomong u kile oa etsa mesebetsi e meng ea ntlo, oa robatsa bana, oa shebella TV-eo e neng e le nako e ngata ea ho hema, na? Ha e le hantle, mesebetsi e mengata e ferekanya ho feta ho phomola. Ho e-na le ho sebetsana le mehopolo le matšoenyeho ao, u ile ua boloka kelello ea hao e tšoarehile ka ho etsa ntho e ’ngoe. Joale, ha u se u robetse, u se na letho le leng leo u ka tsepamisang maikutlo ho lona, ​​menahano eo e tla hape. Mokhoa o motle e ka ba ho nka nako e itseng mantsiboea ho sebetsa letsatsi lohle, ho etsa manane a ho etsa hosane le ho hlakola komporo ea hau ea kelello ka lintho tsohle tseo o ntseng o lokela ho nahana ka tsona. Joale, kena likobong. "

-Michael A. Grandner, Ph.D., morupeli oa mafu a kelello lenaneong la Behavioral Sleep Medicine Univesithing ea Pennsylvania.

Fumana Boikoetliso

"Ikoetlise nako efe kapa efe ea letsatsi. Le ho tsamaea metsotso e 10 ho isa ho e 15 ka letsatsi ho ka u thusa ho robala hantle."

-Dr. Russell Rosenberg, molulasetulo, National Sleep Foundation

Tsoa betheng ha u sa khone ho robala

"Batho ba bangata ba nang le mathata a ho robala ba qeta nako e ngata betheng ba leka ho robala. Haeba u qeta lihora tse robeli u le betheng 'me u robala lihora tse tšeletseng feela, hobaneng u sa robale boroko bo tebileng ho feta lihora tse robeli tsa boroko bo arohaneng? , empa ke khothaletsa boholo ba bakuli ba ka ba ho hlobaela ho robala hanyane (kapa haholo) hamorao. "

em> -Dr. Kelly Glazer Baron, motlatsi oa moprofesa oa methapo ea kutlo le motsamaisi oa Behavioral Sleep Medicine Program e Univesithing ea Northwestern

"Haeba u le liphateng u akhotsoa ke letho, u sitoa ho robala, tsoha liphateng. U mpefatsa lintho ka ho robala moo. U se ke ua khutlela betheng ho fihlela u nahana hore u ka robala."

Nka Nap

"Ho robala ho ka thusa ho thibela mokhathala o bakoang ke ho se robale ka ho lekaneng bosiu. Ho ka eketsa temoho ea hau ka ho khothalletsa boemo bo tšoanang ba ho ntlafatsa mohopolo joaloka bosiu bo feletseng ba ho robala. Ho u thusa ho sebetsana le maikutlo a hau e le hore u se ke ua nahana hantle feela empa u ikutloe u le betere. Ke khothaletsa batho ho robala hanyane metsotso e mehlano ho isa ho e 30 kapa metsotso e 60 ho isa ho e 90 khafetsa kamoo ho ka khonehang. Nako eo e tla u khatholla ntle le ho u lumella ho tsoha groggy.

-Dr. Sara Mednick, sengoli sa Take a Nap

Tšoara Mahlaseli a Mang

"Etsa bonnete ba hore o fumana metsotso e 15 ea khanya ea letsatsi hoseng ho hong le ho hong."

-Dr. Michael J. Breus, Ph.D., Setsebi sa kelello sa Tleliniki; Setsebi se Pakiloeng sa Boroko

Buisana

"Haeba nka fana ka keletso e le 'ngoe e nyenyane, e ne e tla ba ho 'mamela' molekane oa hau oa bethe. Haeba molekane oa hau a korotla, a khefutsa ho hema kapa a raha maoto nakong ea boroko, joale mo tsebise ka hona! Ka ho 'mamelana' feela, ho tšepa hore bohle ba tla robala hamolemo.

-Michael Decker, Ph.D., motlatsi oa moprofesa oa Frances Payne Bolton School of Nursing at Case Western Reserve University le 'muelli oa American Academy of Sleep Medicine.

Qoba Joala le Caffeine Haufi Haufi le Ho Robala

"Esita le haeba u nahana hore li u thusa ho robala qalong, joala le meriana e etsang hore u otsele e ka ama boroko ba hau bosiu bohle. Ho fihlela boroko bo utloahalang, bo khathollang, etsa bonnete ba hore lihora tse peli tsa ho qetela pele bethe li se na lintho tsena kapa eng kapa eng mosebetsi o boima e le hore 'mele oa hao o hlokomele hore ke nako ea ho robala."

-Dr. Matthew Mingrone, ngaka e etellang pele Litsi tsa Boroko tsa EOS California

Apara Hantle

"Nahana ka lipijama tse hlatsoang mongobo! E etsa phapang e kholo ho mang kapa mang ea tloaetseng ho fufuleloa bosiu."

-James Maas, Ph.D., molekane oa mehleng, moprofesa le molula-setulo oa thuto ea kelello Univesithing ea Cornell

Sebelisa Maqephe a Arohileng

"Rala bethe ea hao ka maqephe le likobo tse arohaneng. Ke phetoho e nyane ka moputso o moholo. Sena se tla fokotsa tšitiso ea tšebelisano 'moho le motsamao ka lebaka la mocheso. Sebelisa lakane e le' ngoe feela e loketseng ho qala. Ebe u roala bethe ka mafahla boholo ba lishiti tse sephara le likobo ho fihlela litlhoko tsa motho e mong le e mong. Haeba u tšoenyehile ka hore na seo se tla shebahala joang-ha ho na bothata-u ka koahela sena ka motšelisi a le mong ha u apesa bethe hoseng ho hong le ho hong. "

-Dr. Robert Oexman, motsamaisi oa Sleep to Live Institute

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