Nā mea 4 a kāu leka uila i ʻōlelo ai e pili ana i kou olakino

Anter

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Ua hala loa (no ka hapanui) nā lā i noho ai kahi uaki ala helehelena maoli ma luna o kāu papa moe, e hoʻoliʻiliʻi hou ana i kāna hāmare ma waena o nā bele e hoʻāla ai iā ʻoe i ke ala maʻalahi loa.

I kēia manawa, e ala paha ʻoe i ka pū waikaua ma kāu kelepona, e hoʻopili ʻia ai paha ma kahi kokoke o kahi moe a i ʻole hoʻopili ʻia ma kou ʻaoʻao pono. Maʻalahi ka hana o kāu polokalamu uaki, ʻaʻole hiki ke maʻalahi ka interface, a hiki ke hoʻolālā ʻia i ke kani i ʻole ʻoe e hoʻowahāwahā iā ia a ala aʻe me ka huhū (hello, ringtone ripples). ʻAʻole hiki ke hoʻohana hou aku, ʻeā?

ʻĀ, hiki i nā hoʻonohonoho uaki o kāu kelepona ke hoʻomālamalama i kāu ʻano moe maʻamau. ʻO Daniel A. Barone, MD, kahi loea hiamoe ma ka Weill Cornell Center no Sleep Medicine o ka haukapila ʻo New York-Presbyterian, e wehewehe nei i ke ʻano o ka manaʻo o kēlā mau hoʻonohonoho no kou olakino. (A ʻike pehea ka hopena o kāu papa hana hiamoe i kāu loaʻa o ke kaupaona a me ka maʻi.)

1. Ua paʻakikī ʻoe e ala aʻe. Hoʻonohonoho ʻoe i nā pū waikaua no ka hola 7:00, 7:04, 7:20 a me 7:45, e ʻike nei ʻaʻole lawa ka pū waikahi e ala ai? A laila kamaʻāina paha ʻoe me ke kī ʻana i ke pihi hiamoe, a ʻike paha ʻoe ʻaʻole maikaʻi loa ia iā ʻoe.

"Ma kahi o hoʻokahi hola e ala lohi, e pili ana i nā neurotransmitters o kou lolo," wahi a Barone. "Inā ʻoe e kāpae i kēlā hana, hoʻonoho hou nā neurotransmitters. Ke ala ʻoe i ka hola 7:30 a, huhū loa ʻoe a ma waho o ia mea." ʻAʻole ʻoe e loaʻa ana he kanakolu mau minuke keu o ka hiamoe-no ka mea ʻaʻohe maikaʻi o ka hiamoe ʻana-a ala ʻoe i ka crankier ma mua o kou hoʻomaka. (Ma kēlā palapala, ʻoi aku ka maikaʻi o ka hiamoe ʻana a i ʻole ka hana ʻana?

ʻAʻole ia ou ka hewa inā ʻoe e aloha i ka snoozing, ʻoiaʻiʻo. "Maikaʻi ke kuʻi ʻana o ka hiamoe hiamoe! Hoʻokuʻu ia i ka serotonin ke hoʻi ʻoe i ka hiamoe," i ʻōlelo ʻo Barone, o ka neurotransmitter e pili pinepine ana me ka hauʻoli. No laila e hōʻoluʻolu, e nā snoozers: ʻaʻole moloā ʻoe, ke hana wale nei ʻoe i ka makemake o kou kino e hana.

2. Aia kāu papa kuhikuhi ma nā wahi āpau. Hoʻonohonoho ʻia paha kāu kelepona no 6:00 a i kēlā me kēia pule "Paipai mākou i ka hiamoe mau a me nā manawa ala," wahi a Barone, no ka hana ʻoi loa. ʻ saidlelo kēlā, "inā ʻaʻole pilikia ʻoe, a laila ʻaʻole pilikia nā manawa like ʻole.

He aha nā ʻano pilikia? "ʻAʻole hiki ke hana, a i ʻole ke hele i kou lā, me ka loaʻa ʻole o kahi makemake nui e hiamoe," i wehewehe ai ʻo Barone. "Inā hāʻule ʻo [kahi mea maʻi] ma kā lākou pākaukau ma ka hana, ʻaʻole hoʻomaha iki lākou. Inā pono lākou i ʻumi ʻapu kope e ola ai, ʻaʻole hoʻomaha maikaʻi lākou." E ʻike iā ʻoe iho a me ke ʻano o kāu hana kiʻekiʻe loa e ʻike ai ua lawa ka hiamoe e kiʻi ai iā ʻoe ma laila. (ʻOiaʻiʻo leʻaleʻa: ʻōlelo ka ʻepekema ʻo ka hapa nui o mākou e lawa ana ka hiamoe.)

3. Hele nui loa ʻoe. ʻO ka hapa nui o nā kelepona i kūkulu ʻia i ʻōnaehana liʻiliʻi e ʻae iā ʻoe e nānā i nā wahi o ka manawa a puni ka honua. ʻOiaʻiʻo, inā ʻoe e ʻōlapa a puni i waena o lākou a hoʻonohonoho i kāu manawa ala ala no nā hola wacky, e uku ana kou kino i ke kumukūʻai. "He mea nui ka Jet lag," wahi a Barone. "He maʻa mau ka lā a i ka pō paha e hoʻoponopono hou iā ʻoe iho i nā loli i hoʻokahi manawa manawa." No laila inā ʻoe e hele mai New York a Bangkok, no ka wā hoʻomaha (laki ʻoe!), 12 paha paha mau lā ma mua o kou hoʻomaka ʻana e like me ke kanaka

4. He paʻakikī kou mana ʻana ma ka hope o ka lā. Hāʻawi kāu kelepona i mau ʻano leʻaleʻa miliona, ma laila i kou lima: nā ʻatikala, nā mele, nā leka mai kāu mau hoaaloha, nā pāʻani, nā kiʻi, a me nā mea hou aku. No laila hiki iā ʻoe ke noho a kūlia me ia ma hope o kou hoʻonoho ʻana i kāu kāhea ala-ʻo ia, ke hiamoe ʻoe.

"Hoʻololi kāu kelepona i ka pinepine uila polū. Hoʻowalewale ia i ka lolo i ka noʻonoʻo ʻana ua puka ka lā," e wehewehe ana ʻo Barone. "Hoʻopili kou lolo i ka melatonin [hormone], kahi e paʻakikī ai ka hiamoe." ʻAʻole wale ia i kāu kelepona e kulu ana i kēlā kukui i kou mau maka, kuhikuhi ʻo Barone, akā ʻo kēlā me kēia meahana i backlit, e like me ka TV a me ka mea heluhelu.

Hoʻomaopopo kahi polokalamu e like me Checky iā ʻoe i nā manawa āu e nānā nei i kāu kelepona, no laila hiki iā ʻoe ke ʻike inā e mālama ana kāu iā ʻoe i ka pō. ʻO ka ʻaoʻao huali kamahaʻo? Inā ʻolokaʻa ʻoe i ke kakahiaka a hele i loko o Instagram a i ʻole kāu mau leka uila e ala ai iā ʻoe iho, ua ʻae ʻia ke kauka.

"Inā ʻoe e hoʻohana i kāu kelepona i ka mea mua ke ala ala, ʻaʻole ia he pilikia. ʻO ka ʻoiaʻiʻo, ʻo ia nō kaʻu e hana nei," i hōʻoia ʻo Barone. "ʻOiai ʻaʻole ʻoe e noho a puni i kahi moe no nā hola ʻekolu, e kaʻa hele wale ana, a ʻaʻole e hele i ka hana." Pau kēlā ʻē aʻe hoʻopuka, kahi āu e hana pū ai me ASAP. (I kēia manawa, e hoʻāʻo i kēia mau ala 3 e hoʻohana ai i ke ʻenehana ma ka Po-a Hiamoe mau nō ka hiamoe.)

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