ʻ Sciencelelo ka ʻepekema ʻO ke ala ʻana ma mua e hiki ke hoʻololi i kou ola

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Ua loaʻa iā ʻoe: Ke moe nei ʻoe i kou wahi moe, e uē ana, ke wehe ʻoe i kāu hānai Instagram. Ma waena o ka ʻōwili, paʻi ka mihi iā ʻoe: he kiʻi i kau ʻia e kāu hoaaloha mai ka papa spin āu e hele ai. Inā hiki iā ʻoe ke haʻalele i ke pihi snooze a hoʻokuʻu iā ʻoe iho mai lalo o kēlā mea hōʻoluʻolu ʻoluʻolu. ʻAʻohe endorphins kakahiaka nou.

Huli, aia nā kumu maoli e ala koke ai, ma mua o kēlā 7:00 a.m. wili selfie. Ua hōʻike ka poʻe i hoʻohiki iā lākou iho i ka hauʻoli a me ke olakino ma mua o nā pueo pō, e like me kahi noiʻi i paʻi ʻia ma ka puke pai. Manaʻo manaʻo.

Eia kekahi, ua hōʻike nā pūʻulu o nā Luna Nui o nā ʻoihana kaulana i ka hopu ʻana i ka ilo ma ka ʻaoʻao mua. E nīnau wale iā Tamara Hill-Norton, ka mea hoʻokumu a me ka luna hoʻokumu o Sweaty Betty. Ma ka hola 8:15 ua hana ʻo ia i kāna mea leʻaleʻa punahele me ka milo, nā hua hua hau, nā hua chia, a me ka avocado, i ninini ʻia, a ma waho o ka puka ma kāna ala pōʻaiapuni 5-mile ma ke kahawai i kona keʻena. "ʻO ka ala ʻana i ke kakahiaka e manaʻo wau ua mākaukau wau e hoʻoponopono i ka lā," wahi āna.

A laila aia ʻo Eric Posner, cofounder o NYC-based spin studio Swerve Fitness. Ma ka hola 9 o ka hapanui o nā lā, ʻaʻole ia i hana i ka mea mānoanoa a snuck i ka hou kakahiaka, akā ua ʻauʻau hoʻi, hoʻomākaukau i ka ʻaina kakahiaka, a kākau ʻia i loko o nā puke pai ʻelua. "Ua ʻoi aku koʻu hauʻoli, ʻoi aku ka maikaʻi, a ʻoi aku ka nānā ʻana i nā mea aʻu e makemake ai e hana a hoʻokō," wahi āna.

Ma mua o kou noʻonoʻo e pili wale ana kēia i ka elite fitness, aia ke kumu e manaʻoʻiʻo ai kou kino (ʻae, ʻoe) i manaʻo ʻia e hana i ke kakahiaka. Hoʻoikaika ko mākou mau wati olaola iā mākou e neʻe i ke kakahiaka, e komo i kēlā ʻano lā maikaʻi i mea e pale ai i nā maʻi olakino e like me ka nele o ka vitamin D, ka maʻi ʻeha o ka wā, ka momona, a me nā mea hou aku. A ʻoiai he mega kūleʻa kekahi poʻe i ka pō, ʻaʻole ia ka hihia no ka hapa nui. "He mau mea ola ke kanaka," wahi a Mike Varshavski, D.O., e hoʻomaʻamaʻa ana i ka lāʻau lapaʻau ʻohana ma Overlook Medical Center ma Summit, NJ. "ʻO ia hoʻi, luhi loa mākou i ka hola 2 a me ka 2 o ke ahiahi."

Hiki iā ʻoe ke hoʻomaikaʻi i kāu uaki biological circadian maoli, a i ʻole ka ʻōnaehana kino e hoʻoponopono i ka manawa o ka luhi a me ka makaʻala a puni ka lā, no kēia. ʻO ka nūhou maikaʻi? Inā ua hiamoe ʻoe iā ʻoe iho i kahi hiamoe paʻa, ʻoi aku ka nui o ka ikaika o nā dips circadian, ʻo ia ke kumu e ʻike ʻole ai ʻoe i ka hapanui o nā mākua e hāʻule ana i kā lākou pākaukau i ke awakea. (Psst...Ua ho'āʻo anei ʻoe i nā meaʻai maikaʻi loa no ka hiamoe hohonu?)

ʻO ka pilikia, hiki i ke ola hou ke hoʻolei i kāu uaki kūloko. "ʻO nā mea e like me nā loli o ka pō, ka pāpaho kaiaulu, nā hoalauna walaʻau, ke koi ʻana i nā luna, a me ke kīwī o ke aumoe e kiaʻi mau ana iā ʻoe, ʻaʻole kāu mele maoli," wahi a Varshavski. ʻ Thatlelo ʻia, inā ʻoe e hiamoe maikaʻi ana a ʻoi aku ka maikaʻi o ka hana i ka pō, ʻaʻohe pono e ala mua inā ʻaʻole ʻoe e makemake, haʻi ʻo Varshavski iā mākou i kahi hanana Kala Sleep hou.

Akā eia mākou ma aneʻi e ʻōlelo e hiki paha iā ʻoe ʻoiaʻiʻo makemake e. ʻO ka poʻe e ala aʻe ma ka hola 7:00, ʻoi aku ka liʻiliʻi o ke kaumaha, ke kaumaha, a me ka momona, e like me ke aʻo ʻana o ke Kulanui o Lākana. Hoʻokahi o nā noi mai ke Kula Kaiapuni ʻo Northwestern University Feinberg i ʻike ʻia ʻo ka poʻe i leʻaleʻa i waho o ke kakahiaka ua ʻoi aku ka haʻahaʻa o ka BMI ma mua o ka poʻe i hele i waho i ka lā (ʻoiai ʻo ka hoʻoilo!). Hoʻohui, ehia mau manawa āu i haʻalele ai i kahi hana ahiahi no ka mea ua piʻi aʻe kahi mea ʻē aʻe? Hana lohi. Ke paʻi nei i kahi hola hauʻoli kūloko. ʻO ka maloʻo loa ma hope o kēlā hui ʻana me kāu luna. Aia kekahi mau mea liʻiliʻi e kū i kou ala i ke kakahiaka. Koe no kēlā pihi hiamoe hōʻino, ʻo ia.

Makemake e lilo i kanaka kakahiaka akā ʻaʻole hiki ke kau (akā)? ʻAʻole ʻoe hoʻokahi. "Ke paʻakikī nei au me ia, akā ʻaʻole au e mihi i ke ala ʻana i ka wanaʻao," wahi a Posner. "Pono ka manawa e komo ai i ka hana maʻamau, akā ke hele ʻoe ma laila, he gula ʻoe, no ka mea ʻike ʻoe i ka maikaʻi o kou manaʻo i ka lā āpau." ʻO ka ʻōlelo aʻoaʻo a Posner no ka hoʻokumu ʻana i kahi hana maʻamau a ʻoi aku, kekahi mau mea paʻa, kahi mea a Varshavski i hiki ai ke kau pū me ia. "ʻO ka hoʻokumu ʻana i kahi mele paʻa ka mea nui i koe," wahi a Varshavski. "Ke hoʻāʻo nei kahi kuhi hewa maʻamau e 'hopu' i ka hiamoe i ka hopena pule. Inā ʻaʻole ʻoe e hāhai i kahi hiʻohiʻona i kou ʻano hiamoe ʻaʻole hiki i kou kino ke hoʻopili pono, a he mea ia e pōʻino ai kāu hana o ke kakahiaka." E hiamoe-a ala aʻe! -I ka manawa like i kēlā me kēia pō o kēia pule a ʻike i ka weliweli. E hele a hoʻonohonoho i kēlā alarm.

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