Nako e Ntle ea ho Etsa Tsohle Mosebetsing

Litaba

• 6 a.m.: Tsoha
• 7 hoseng: Fumana Java Jolt ea hau
• 7:30 a.m.: Tobetsa Send
• 8:00 a.m.: Fihla Motho e Moholo
• 9:30 hoseng: Tšoara Seboka sa Sehlopha
• 10:30 ho isa 11:30 a.m.: Sebetsa Kabelo e Thata
• 2pm: Tsoela Pele, Sheba Facebook
• 2:30 thapama: Tsamaea ka Potlako
• 3:00 thapama: Rata Puisano ea Jobo
• 4pm: Tweet!
• 4:30 thapama: Lentsoe Tletlebo
• Mantsiboea a 5: Kopa ho phahama
• 6 mantsiboea: E-ba le Cold
• 7 mantsiboea: Rata lijo tsa mots'eare tsa khoebo
• Tlhahlobo bakeng sa

Ebang ke ho fofa kapa ho ema, ha ho pelaelo hore nako e phetha karolo ea bohlokoa bophelong ba hao ba letsatsi le letsatsi. Saense-le lefats'e le re potileng-li e bontša: Bongaka bo ka sebetsa ka makhetlo a mane ho isa ho a mahlano hoseng haholo, joala bo na le tšusumetso e kholo ho bokhoni ba hau ba ho khanna ka 12 hoseng ho feta ka hora ea botšelela mantsiboea, 'me litlaleho tse ling tsa Liolimpiki li behiloe Lihora tsa shoalane ho feta hoseng ha mocheso oa 'mele o phahame le mesifa e le matla.

Hoo e ka bang eng kapa eng eo u e etsang e na le litlamorao tse fapaneng 'meleng ho latela hore na ue etsa neng, ho bolela Matthew Edlund, MD, le motsamaisi oa Setsi sa Circadian Medicine. Ke hobane ho bapala ka matla a morethetho oa circadian-kapa oache ea tlhaho ea 'mele oa hau-ho ka matlafatsa ts'ebetso ea hau.

Bothata: “Bophelo ba kajeno bo re thatafaletsa ho lula kemisong ea morethetho eo ka tlhaho ’mele ea rōna e reretsoeng ho e latela,” ho bolela Steve Kay, Ph.D., setsebi sa liphatsa tsa lefutso le moprofesa oa saense ea baeloji Univesithing ea Southern California. Tsela e 'ngoe eo theknoloji ea kajeno e sitisang boroko: Ho sebelisa smartphone ea hau pele u robala. Phuputso ea morao tjena Univesithing ea Michigan State e bontšitse hore ho sebelisa smartphone ka mor'a 9pm. khaola nako ea ho robala mme barupeluoa ba ne ba khathetse haholo mosebetsing letsatsing le hlahlamang.

Litaba tse monate? U ka sebelisa matla a nako ka ho ikamahanya le lioache tsa tlhaho tsa tlhaho, Kay o re. Latela kemiso ena ho etsa bonnete ba hore letsatsi la hau la ho sebetsa le le molemo ka ho fetisisa.

6 a.m.: Tsoha

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Liphuputso li bonts'a hore li-CEO tse atlehileng haholo, bo-ralipolotiki le bo-rakhoebo ba tsoha lihoreng tsa pele ho mafube. Linonyana tsena tsa pele, ho kenyeletsoa Mopresidente Obama, Margaret Thatcher, Mookameli oa AOL Tim Armstrong, le Gwyneth Paltrow, ba tlaleha hore ba tsoha ka 6 hoseng kapa esita le ka 4:30 hoseng.

Kay o hlalosa hore linako tsena tsa ho tsoha pele tsa batho ba atlehileng haholo li ka ’na tsa susumetsoa ke khatello ea sechaba ea hore lintho li etsoe, empa ho bonahala hore ho boetse ho na le melemo ea tlhaho ea ho tsoha hoseng. Ho ea ka Edlund, ho pepesetsoa khanya ea mafube ho ka ba le tšusumetso e ntle maikutlong, 'me ho ka ba ha etsa hore ho be bonolo ho tsoha kaha lioache tsa rona tsa ka hare tsa' mele li ka suthisoa pejana ke ho eketseha ha khanya ea hoseng.

7 hoseng: Fumana Java Jolt ea hau

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Ho na le lebaka leo ka lona re noang kofi hoseng: E ​​hlile e re thusa ho tsoha, ho bolela Kay. Caffeine e tla tsamaisana le mokhoa oa tlhaho oa ho tsoha oa 'mele oa hau, kaha e etsa hore tsamaiso ea hau ea kutlo e nang le kutloelo-bohloko e be e susumelletsa ho lokolloa ha norepinephrine, neurotransmitter e ikarabellang bakeng sa ho tsepamisa mohopolo le ho falimeha kelellong.

7:30 a.m.: Tobetsa Send

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Mark Di Vincenzo, setsebi sa nako le sengoli sa Reka Ketchup ka Mots'eanong le ho fofa motšehare, e eletsa ho romela mangolo-tsoibila a bohlokoa ka Labobeli, Laboraro, kapa Labone. Ho beha mabaka? Mantaha a atisa ho nkoa ke liboka, ’me batho ba ka ’na ba hlahlobisisoa likelellong kapa ba le phomolong ka Labohlano. Hape, mangolo-tsoibila a rometsoeng hamorao motšehare ha a rate ho baloa ho fihlela thapama kapa le letsatsi le hlahlamang, ka hona, thunya ea hau e ntle ea motho ea bulang lengolo tsoibila ke ho e romella karolong ea pele ea letsatsi.

8:00 a.m.: Fihla Motho e Moholo

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U tla ba le monyetla oa ho thunya tafoleng ea hae haeba u ka letsetsa hoseng haholo, hobane bangoli mohlomong ha ba so fihle ka nako eo, kahoo batho ba phahameng ba ka araba lifono tsa bona ka nako eo, ho hlalosa Di Vincenzo . Ntle le moo, haeba o letsetsa moeletsi oa lichelete, letsatsi le letle ho etsa joalo ke Labohlano, kaha matsatsing a beke hangata ho etsoa liboka tsa bareki. Tloaelo: Founela ramolao motšehare oa mantsiboea, joalo ka ha ba lula ba ts'oara lihora tsa hoseng, ha ba le khotla kapa libokeng, mme ba na le monyetla oa ho letsa le ho letsetsa thapama, Di Vincenzo oa eketsa.

9:30 hoseng: Tšoara Seboka sa Sehlopha

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Hloma likopano tsa sehlopha hoo e ka bang metsotso e 30 kamora hore basebetsi ba fihle, ho bolela Di Vincenzo. Malebela a bonase: Liphuputso tse ling li bonts'a hore ho khetha nako e makatsang-10: 35 hoseng kapa 2:40 mantsiboea-ho ka sebetsa hantle ho netefatsa hore basebetsi ba fihla ka nako kaha ba tla shebisisa nako. Haeba kopano e qala ka 11 hoseng, bahiruoa ba ka nahana hore e qala ka "ho pota 11" ka hona ho nepahetse ho fihla ka 11:05 hoseng, Di Vincenzo oa hlalosa.

10:30 ho isa 11:30 a.m.: Sebetsa Kabelo e Thata

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Liphuputso li bonts'a hore ho hlaphoheloa kelellong ho fihla sehlohlolong hoseng haholo, kaha mocheso oa 'mele oa hau o ntseng o phahama o etsa hore ho falimeha ho phahame, ho bolela Edlund. Sena se etsa hore nako ena e be e loketseng ho qala mosebetsi ofe kapa ofe o hlokang boiteko ba kelello - ekaba ke ho buisana ka tšebetso e rarahaneng, ho lokisetsa nehelano, kapa ho ngola tlaleho e thata.

2pm: Tsoela Pele, Sheba Facebook

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U se ke ua beha sandwich ea hau ea Turkey molato bakeng sa ho theoha ha hao ka mor'a lijo tsa motšehare. Kay o re: "Morero oa 'mele oa rona o etsa hore matla a be teng ka mor'a lijo tsa mots'eare, e leng se etsang hore thapama e be nako e ntle ea ho etsa lintho tse fokolang kelellong tse kang ho sheba mecha ea litaba ea sechaba. Sebelisa nako ena ea kamora lijo tsa mots'eare ho nka khefu (e potlakileng!) Ho phetla #TBT lipapatso ho Instagram kapa sheba albamo ea hau ea lechato la motsoalle oa hau ho Facebook. 'Me ha ho hlokahale hore u ikutloe u le mobe ka hona: Liphuputso li bontša hore ho lumella basebetsi ba nang le monyetla oa ho kena liwebsaeteng tsa sechaba motšehare ho sebetsa hantle ka liperesente tse 10.

2:30 thapama: Tsamaea ka Potlako

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Maikutlo ao a hulang a lema kamora lijo tsa mots'eare? E phophole ka potlako feela ka ho fumana moea o hloekileng. Edlund o re: "Ho ikoetlisa ho ka hlola mokhathala oa kelello ka ho nka metsotso e 10 feela, ho u siea u le matla." Haeba ho ea ka ntle e se khetho, leka ho pota-pota ofisi ea hau ha u ntse u bua ka mohala kapa u eme pel'a deske ea mosebetsi-'moho ho botsa potso ho e-na le ho romela mangolo-tsoibila.

3:00 thapama: Rata Puisano ea Jobo

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Ka nako ena, uena le motho ea botsang lipotso le na le monyetla oa ho ba seli joalo ka ha maqhubu a kelello a boetse a nyoloha thapama ea morao, ho hlalosa Di Vincenzo. (Ho lokisetsa kopano bakeng sa 11 a.m. ho ka ba le phello e tšoanang.) Feela qoba ho kena hang ka mor’a lijo tsa motšehare nakong eo batho ba ka ’nang ba ferekana.

4pm: Tweet!

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Haeba sepheo sa hau ke ho ba le vaerase, tšoara tweet eo ho fihlela hora ea bone. Liphuputso li bonts'a ena nako e ntle ea ho tweet haeba u ts'epa ho bala le ho pheta-pheta, Di Vincenzo o re. Ha letsatsi le ea malikelong, batho ba qala ho hlahloba kelellong le ho hohella mecheng ea litaba tsa sechaba pele ba tsoa mosebetsing.

4:30 thapama: Lentsoe Tletlebo

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Thunya Labone kapa Labohlano: "Saense ea boits'oaro e fana ka maikutlo a hore mookameli oa hau o tla ba le monyetla oa ho u mamela ha mafelo-beke a atamela," ho bolela Di Vincenzo. Le ho feta: "Litempere tsa tšepe li tloaetse ho ntlafala thapama," ho bolela Edlund. Empa hopola hore sena se fapana ho latela mofuta oa letsatsi leo mookameli oa hau a neng a e-na le lona, ​​ka hona boloka botho ba hae le kemiso ea kelello.

Mantsiboea a 5: Kopa ho phahama

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Liphuputso li bontša hore linako ke 4:30 kapa 5 thapama ka ho khetheha. (hape, mafelong a beke) e ka ba molemo ka ho fetisisa. Hase feela hore mookameli oa hau o tla ba le maikutlo a matle, empa o tla be a fetile lethathamong la boholo ba lintho tseo a lokelang ho li etsa mme o tla khona ho tsepamisa maikutlo ho uena, ho bolela Di Vincenzo.

6 mantsiboea: E-ba le Cold

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Hoa hlaha, ho na le lebaka la mahlale leo hobaneng hora ea thabo e re etsang hore re ikutloe re le joalo, hantle, re thabile. Kay o re: "Mantsiboea ke nako e ntle ea ho thabela botsoalle ho latela lioache tsa rona tsa tlhaho." Thempereichara ea 'mele oa hau e qala ho theoha mesebetsing ea letsatsi e le hore u phutholohe 'me u fokotsehe khatello ea maikutlo, empa tlhahiso ea melatonin (k'hemik'hale e bakang boroko) ha e e-s'o kene kahoo ha u e-s'o utloe boroko.

7 mantsiboea: Rata lijo tsa mots'eare tsa khoebo

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Di Vincenzo o fana ka tlhahiso ea ho nka moreki ka Labobeli bosiu hobane lireschorente li tloaetse ho nka nako, mme o tla fumana lintlha tse ngata tafoleng ebe o ba le li-server tse mamelang. Hape, ho isoa ha lijo hangata ho fihla mafelong a beke kapa ka Mantaha, ka hona lijo li kanna tsa ba monate le ho feta letsatsing leo.

Tlhahlobo bakeng sa