The 2m2k3r
Mazuva ano kune akawanda maapplication e kurara kutarisa izvo zvinotibatsira kuziva zvakawanda nezvenguva dzekuzorora uye kunyangwe zvishandiso zvinovimbisa kuita zvine hungwaru kutsvaga. Asi unoziva here kuti kutevera kunorara ne Apple Watch Kana kuti imwewo smart watch modhi haisi iyo yakanyanya kukurudzirwa nenyanzvi? Uye zvakafanana zvinoenda kune maapplication ari muchikamu ichi. 6451r
Zvinogona kuita sezvisinganzwisisike, asi chinhu chimwe chete chinobvumiranwa nenyanzvi ndechekuti: hapana mudziyo wekutevera kurara unokupa ruzivo rwakawanda kupfuura muviri wako. Muchokwadi, kushandiswa kwezvinhu izvi uye mashandisirwo anogona kugadzira izvo zvinodaidzwa nocebo (hongu, pane hukama ne placebo effect). Nzwisisa kurara zvirinani izvozvi.
Kurara kutarisa michina z6g69
Sezvinoratidzwa nezita racho, maapplication ekutarisa kurara uye zvishandiso zvakagadzirirwa kukupa iwe ruzivo nezve nguva dzako dzekuzorora uye, saka, uve nesimba rakawanda rekuita. Indasitiri iyi yega yakaita mari inodarika US$80 bhiriyoni muna 2020. MuUSA chete, pane data yekuti vanosvika mamirioni makumi manomwe vane matambudziko ekurara zviri nani uye 70% yavo vane matambudziko asingaperi.
(Mufananidzo: Getty Images)
Nekudaro, maapplication ekutarisa kurara uye mamwe maturusi, nevanhu vanosarudza kutarisa kurara nazvo smartwatch (smart watch), vari kutipa data risingagaro kugadzirwa nemunhu. Basa ravo guru rinozadzikiswa: kutarisa kurara usiku uye kukupa data mangwanani.
(Mufananidzo: FreePik)
Dambudziko guru ndere nocebo effect, zvichikonzerwa nemameseji anotumirwa nemaapps ekutarisa kurara. Sezvo munhu wese achida kuve nemhedzisiro yakanaka, izvi zvinogona kuita kuti vashandisi vazvidye moyo pakunorara. Nekuti hausi kugara wakarara kana uri pamubhedha, handiti?
Kana Kurara Mepu Kunokonzeresa Matambudziko 1rv3a
Zvinoenderana ne Dr. Kelly Baron, chiremba wepfungwa uye nyanzvi muhutano hwekurara mushonga pa Yunivhesiti yeUtah, kugadzira mepu kungave kwakakosha kutipa rumwe ruzivo nezvenguva dzekuzorora, asi chikuru ndechekuti vanhu havasi kuishandisa sechinhu chinobatsira muhupenyu hwavo.
Kunyangwe midziyo inotipa ruzivo nezve kutenderera kwehope yakanaka, unoita sei neruzivo urwu? Vanhu vanonyanya kutarisa kuve nemhedzisiro yakanaka pane kutsvaga rubatsiro kubva kuna nyanzvi.
Mubvunzo mukuru ndewokuti: vanhu vanoita sei nazvo? Chishandiso ichi hachipi marapirwo anotsigirwa zvine simba kana marapiro anotsigirwa netsvakiridzo anovandudza kurara kwako. Pamwe ivo havana chokwadi chekuita nedata kana data iri kuita kuti vawedzere kunetseka.
Dr. Kelly Baron, chiremba wepfungwa uye nyanzvi yemishonga yekurara paYunivhesiti yeUtah
Kupinda zvakadzama muchidzidzo nerutsigiro rwenyanzvi: ongororo yakaratidza kuti kusimba maapplication uye maapplication ekutarisa kurara ane 70% anoshanda. Kutanga kutaurwa muna 2017 mukati Journal of Clinical Kurara Mushonga, pamwe Dr. Kelly kuva munyori-mubatanidzwa, orthosomnia ndiko kusagadzikana kunokonzerwa neruzivo kubva kuhope dzekutarisa maapplication. Vanhu vari kutarisa kune nyanzvi kuti vaone kuti chii chakakanganisika nenguva yavo yekudzikira. Sezvo zvikumbiro hazvisi sekusimbisa uye zvinogona kukonzera matambudziko.
Nocebo effect 5z1f9
Mienzaniso yakafanana My bandkana Google Fit uye mamwe mawachi akangwara anotipa ruzivo rwekuti patinorara ndeapi chaiwo, asi ari kukonzera zvinodaidzwa nenyanzvi nocebo effect. Kana mishonga uye majekiseni ayo akarongwa se Kurapa kunonyaradza pfungwa uye havana zvinhu zvakakosha zvekurapa dambudziko, asi vanogona kuramba vachikonzeresa kuporeswa nekuda kwehuropi hwako uchitenda kuti yawana mhinduro, izvi ndizvo chaizvo zvakapesana mukuita kwenocebo.
(Mufananidzo: FreePik)
Tinozvidaidza nocebo effect (kubva muchiLatin "kukuvadza" kana "Kukuvadza"), apo mamwe mamiriro ezvinhu, kana mune iyi nyaya yekutenderera kwekurara, zvikumbiro kana zvishandiso zvinokonzeresa matambudziko akawanda kupfuura zvaanobatsira chaizvo. Nekuda kwekuti iri dambudziko retsinga, murwere anobva atanga kushushikana nekuti hazvienderane nezvaitsanangurwa se "zvakanaka" nevagadziri vekutarisa kurara.
Zvose zvinonzwa sechikamu chimwe chikuru che Black Mirror, uye chaizvoizvo, the nocebo effect zvichikonzerwa nezvikumbiro, zvinogona kutariswa munhevedzano mumwaka mutsva unobvira. Zvinonyatsoitika kune avo vane matambudziko neizvi ndezvekuti munhu anotanga kuda kuchinjika kune izvo zvakatsanangurwa sezvakanaka neavhareji yevanhu vezera rakafanana navo.
(Mufananidzo: Google Fit)
Chinhu chikuru ndechekuti havasi vanhu vese vakafanana uye sezvaungafungidzira, muyero wakafanana haugone kushandiswa kune wese. Zvinoita sezviri nyore, asi izvi zvakaburitsa matambudziko mazhinji kune vepfungwa nevarapi.
Kushandiswa kwakanaka kwekutarisa kurara e6y1e
Pasinei nematambudziko ose angaunzwa newachi yekutarisa kurara, zvishandiso izvi hazvifanirwe kuraswa zvachose. Ruzivo rwakatorwa isu takarara runogona kushandiswa, asi chinonyanya kukosha chinobvumiranwa nenyanzvi ndechekuti: hapana chikonzero chekuzvipira kufadza bhenji rekuyeresa kurara kana app yawakaisa munguva pfupi yapfuura.
(Mufananidzo: Mutungamiriri waTom)
Chinhu chinonyanya kufadza ndechekuti makambani mazhinji ari kugadzira zvigadzirwa zvinoratidza nguva yakakodzera yekurara zvakanyanya, asi maawa masere ekuzorora ane mukurumbira ayo munhu wese anokuudza nezvawo haasisiri kushandiswa sehwaro hwekuzorora. O Google ndeimwe yemakambani ari kuisa mari yakawanda mumusika uyu uye akatotanga modhi kuti atarise kurara kwako.
Mazhinji ekutarisa kurara maapplication akatarisana nekushandisa maikorofoni yako kunyatso kubata kufema uye, hongu, kuridza ngonono. Ruzha rwunoitwa nemunhu panguva yehusiku hunogona kuve chiratidzo chedambudziko uye ipfungwa iyi iyo maapplication anoita ongororo.
O Google Nest Hub Inopa kutarisa kwakazara kwehusiku hwako hwese uye data rinochengetwa muchigadzirwa, pasina kambani kuwana. Kuburikidza ne processor yayo, ongororo yekufembera kwako uye humwe ruzha rwaungaite iwe uri mune imwe yematanho ekurara inoitwa. Hunhu hwekuvheneka kwekamuri uye tembiricha zvinoongororwawo. Zvese kuitira kuti iwe ugone kugamuchira yakanyanya ruzivo nezve kunaka kwekurara kwako.
(Mufananidzo: Google)
Zvisinei, nyanzvi dzinoramba dzichiti sarudzo yakanakisisa yekutarisa ndeye ani zvake ari kuverenga chinyorwa ichi. Ndizvo, kunyange iwe! Chiremba Leonardo Goulart, chiremba wetsinga nyanzvi pakurara Chipatara Israelita Albert Einstein, inotaura kuti mapurogiramu anogona chaizvo kutiudza zvakawanda nezvekurara kwatinoita, asi tichitarisa pachokwadi, iwe chete ndiwe unonyatsoziva kuti kurara kwako usiku kwakaita sei. Nekuti, kana ukamuka uchinzwa kuneta kwemazuva mazhinji, unoziva kuti hausi kurara sezvaunofanirwa, handiti?
Chiratidzo chakanakisa chekurara kwakanaka kana kwakashata manzwiro atinoita zuva rese. Dambudziko nderekuti vanhu vanopedzisira vabatwa neruzivo rwepamusoro rwunopihwa neaya maapplication, vanonetsekana, vachishushikana uye vasingatarise zvavari kunzwa.
Leonardo Goulart, chiremba wetsinga anorapa kurara paChipatara Israelta Albert Einstein
Fungidzira kuti kune zviitiko zvakati kuti zvinogona kukonzeresa kurara kwakashata uye mishumo inogona kubatsira, asi pakupera kwezuva, iwe chete unoziva kuti uri kurara sei.
Ndeapi matanho ekurara? 3h1i2q
Waiziva here kuti kurara hakuna yunifomu, asi kuti inoumbwa nezvikamu zvakati wandei? Sainzi inotaura kuti kune zvikamu zvina zvekurara uye panguva yehusiku, munhu anogona kuva pakati pematanho mana kusvika matanhatu, uye panogona kuva nekudzokorora. Kufona Kurara hope huru, iyo yakawanda yekurara yekutarisa mapurogiramu inotaura nezvayo zvakanyanya, ndiyo iyo muviri wedu unoenda mukuzorora mode zvakanyanya.
(Mufananidzo: FreePik)
Izvi zvisati zvaitika, zvakakosha kuti unzwisise chii REM. Inogona kuturikirwa ichinzi Rapid Eye Movement, ou kukurumidza kufamba kweziso, nechiratidzo ichi kuti nyanzvi dzinoyera kuti wakarara sei. Ngatitaure nezve imwe neimwe yenhanho yekurara.
Nhanho yekutanga yekurara isiri-REM 182p35
Kupfupikiswa senguva iyo muviri wedu uri kuzvigadzirira, iyo stage 1 kurara inotora maminetsi mashoma uye inoratidzirwa se hope dzakareruka. Panguva ino ndipo apo mwoyo wedu unotanga kurova zvishoma nezvishoma, kufema kunotanga kuderera uye mhasuru dzedu dzinotangawo kuzorora. Masaisai ehuropi anotangawo kushanduka panguva iyi.
Nhanho yekutanga yekurara isiri-REM 182p35
Kana muchikamu chekutanga, muviri wedu unotanga kugadzirira, iyo nhanho 2 Ndiro zambuko rehope huru. Tsandanyama dzinowedzera kugadzikana uye kufema kunowedzera kupera simba, sezvo tembiricha yemuviri inotanga kuderera uye maziso edu anowanzo kuvhurika zvishoma nezvishoma. Kazhinji, danho rechipiri rinotora pakati pe2 ne10 maminetsi, asi zvinozivikanwa kuti kana iwe ukamuka pakati pehusiku nekuda kwechimwe chikonzero, unogona kudzokera kunhanho yekutanga yekurara.
Basa remagetsi rehuropi rinodzikira pano, asi panogona kunge paine maspikes anobatsira pakusave nemusoro muchiitiko chekumuka. O Kurara Institute inoratidza kuti tinopedza hafu yeusiku tiri muchikamu ichi chekurara tiri toga.
Nhanho yekutanga yekurara isiri-REM 182p35
Zvakare kunzi hope huru, pano ndiyo nguva yokuti muviri upedze simba shoma sezvinobvira. Kufema kwedu kudiki sezvinobvira uye tsandanyama dzedu zvakare dzakadekara. Masaisai ehuropi anononoka panguva yekurara 3. Izvi ndizvo zvatinogona kumuka mune zvakanaka mangwanani uye chete nazvo tichava nezuva rakanaka. Saka, kana iwe wakambonzwa sekuti hauna kana kuzorora, zvinogona kunge zviri nekuti hausati wasvika pahope huru.
(Mufananidzo: ShutterStock)
Iyi nhanho yekuzorora inotora kutenderedza 20 uye 40 maminetsi muchikamu chekutanga chehusiku uye nekuda kwemuviri wedu wakasununguka zvakanyanya, kumuka kune madiki ruzha uye zvimwe zvinokurudzira zvinova zvakanyanya kuoma. Unoziva here kana kutove munhu anorara zvakanyanya? Izvi zvinoitika nekuti muviri wako (kana wewaunoziva) unoona zviri nyore kubatwa nehope huru. Iri panguva ino iyo kukura kwehomoni, kusika, njere uye kusadzivirirwa kunogadzirwa.
Danho rechina: REM kurara 5m6u32
Zvichiitika kekutanga kuti tave kurara kweanenge maminitsi makumi mapfumbamwe, kurara REM Iine basa rekupa kuchengetedzwa kwemaitiro ekuziva, pamwe nekuvandudza ndangariro uye kunyange kutitsigira kuti tidzidze zvakawanda nezvechidzidzo. O welfare inowanikwawo panguva ino. Mafungu ehuropi akafanana neatinawo muchikamu chekutanga.
Humwe hunhu hwenhanho yechina yekurara ndeyekuti kurova kwemoyo kwakafanana chaizvo nezvakanyorwa padanho rekutanga rekurara, zvakafanana zvinoenda pakufema. Kumanikidzwa kweropa kuri padyowo nezvinoonekwa padanho rekutanga, asi mhasuru dzakaoma mitezo uye unogona kutoona zvinhu zvakati wandei pasi pemaziso, asi zvinoramba zvakavharwa. Nguva yedanho 4 yekurara inogona kuwedzera kureba sezvo husiku huchienda, uye inogonawo kusvika pakakwirira awa rimwe.
Nzira yekurara nani? 5w1q28
Pane maitiro akanaka anogona kukubatsira kuti unyatsozorora husiku hwako. Chekutanga ndechekuti dzivisa zvikwangwani tisati taenda kunorara, sezvo uropi hwedu huchida kugamuchira chitsama chiduku chokukurudzira kuti chisvike pamatanho akakodzera okurara.
Vanhu vachaburitsa madhora mazana maviri kune imwe mudziyo wekurara, asi isu hatidi kungodzima mafoni edu toenda kunorara.
Dr. Kelly Baron, chiremba wepfungwa uye nyanzvi yemishonga yekurara paYunivhesiti yeUtah
Iwo murairo wekutanga wekare uchiri kushanda: dzivisa kunwa kofi kana zvinwiwa uye kunyangwe zvigadzirwa zvine caffeine muchimiro chazvo. Zvokudya zvakareruka, zvakadai senyama chena uye mupunga wakanaka, zvinogonawo kukubatsira kuwana hope dzakanaka usiku. Kushanda kunze kunobatsira, asi kunogona kuita kuti muviri wako unyanye kunetseka, saka ronga kuita maekisesaizi anenge maawa matanhatu usati warara. Husiku, sarudza zvinhu zvakareruka senge embroidery, yoga, kufungisisa uye kunyange kutamba mimhanzi yakadzikama.
(Mufananidzo: Freepik)
Pakupedzisira, zvakakosha kuti uve nenguva yekurara uye uiremekedze. Hapana chikonzero chekumanikidza kurara: kana nekuda kwechimwe chikonzero iwe wakamuka pakati pehusiku uye ukanzwa usina kurara nokuti waida kuzorora zvakanyanya, ziva kuti izvi zvinogona kuva dambudziko. Sarudze kuona bhaisikopo kana kuita chiitiko chakadzikama.
Uye rangarira: maapplication ekutarisa kurara anogona kushandiswa, asi usatore ichi sechiratidzo chega chemhando yekutenderera kwako kwekurara. Kana uchinzwa wakaneta zvikuru, tsvaka rubatsiro kubva kune nyanzvi panyaya iyi. Iwe unoshandisa maapplication ekutevera kurara? Wakambosangana nazvo here kana kuti unoziva vanhu vakambosangana nematambudziko nekuda kweizvi? Tiudze mashoko!
Onawo: 162z4i
Unoda kuzvironga here kuti uwane hope dzakanaka uye kurara zviri nani? Ona chinyorwa chedu ne 10 maapplication anokubatsira iwe kuve ne "munzira" zuva nezuva:
: Kurara Institute, New York Times, Advisory, Digital Trends, vitology , Twitter e NCBI
