Camfe-camfen bacci na illata lafiya- Masu bincike - DWGUNSAU'S BLOG

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Saturday, 20 April 2019

Camfe-camfen bacci na illata lafiya- Masu bincike

Camfe-camfen bacci na illata lafiya- Masu bincike

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Wani rukunin masu bincike daga Jami'ar New York sun bincika shafukan intanet don gano nau'ukan ikirarin camfi game da jin dadin bacci.

Sannan a wata makala da aka wallafa a Mujallar Lafiyar Bacci (Sleep Health) an kwatanta irin nau'ukan ikirarin camfin da managartan hujjojin kimiyya.

An yi su ne da zimmar ganin cewa yin watsi da camfe-camfen zai inganta lafiyar jiki da tunanin mutane.

Shin, ko nau'uka nawa ne kuka damfaru da su?

Camfi na farko - Za ku iya rayuwar baccin kasa da sa'o'i biyar


Hakkin mallakar hoto


Wannan camfi ne da ba za a kawar da shi kawai kai tsaye ba.

Shugabar Jamus Angela Merkel ta yi ikirarin cewa tana iya shafe mako a kowane dare tana yin baccin sa'o'i hudu.

Rage yawan sa'o'in bacci da daddare, na sa a yi bacci a ofis (wurin aiki), ba kuma sabon al'amari ba ne a tsakanin 'yan kasuwa ko hamshakan masu kafa masana'antu.

Duk da haka masu binciken sun ce yarda da yin baccin kasa da sa'o'i biyar na bayar da karin koshin lafiya, sabanin haka ma shi ne mafi munin camfin da ke cutar da lafiyar jiki.

"Muna da dimbin hujjoji da ke nuna cewa bacci sa'o'i biyar ko kasa da haka na tattare da mummunan hadarin illata lafiya," a cewar jami'ar bincike Dokta Rebecca Robbins.

Irin nau'ukan cututtukan da yin hakan ke haifarwa, sun hada da cututtukan zuciya, kamar bugun zuciya da rashin tsawon rai.

Sabanin hakan, ta bayar da shawarar ganin kowa ya yi kokarin yin bacci sa'o'i bakwai ko takwas akai-akai kowane dare.


Camfi na biyu - Shan gahawa kafin bacci na kyautata dadin bacci

Hakkin mallakar hoto

Kwankwadar abin sha mai zafi (kayan maye ko shayin gahawa) kafin kwanciya bacci na cikin camfi a cewar rukunin masu binciken, ko da kofin barasa ne ko giya mai zafi nau'in whisky ko kwalbar giya.

"Zai iya taimakawa bacci ya dauke ku, amma zai yi matukar rage jin dadin hutunku a wannan daren," a cewar Dokta Robbins.

Yin hakan na iya hargitsa hanzarin motsin ido (REM) a yayin bacci, al'amarin da ke da muhimanci ga tunanin kwakwalwa da koyon karatu.

E, a hakan za ku iya yin barci, ta yiwu ma ku yi girgiza da yawa cikin sauki, amma wasu daga alfanun bacci an rasa su.

Barasa na sanya fitsari, don haka za ku yi fama da ta shi tsakar dare don yin fitsari

Camfi na 3 - kallon talabijin lokacin kwanciya na taimakawa wajen samun hutu


Hakkin mallakar hoto

Kun taba yin tunanin cewa "ina bukatar shakatawa kafin in yi bacci, to bari in kalli wasu shirye-shiryen talabijin?

E, to ta yiwu kallon talabijin cikin dare na iya cutar da baccinku.

Dokta Robbins ta bayyana cewa: "In muna yawan kallon talabijin ko da labaran dare ne, wannan lamari ne da ke iya haifar da cutar kasa yin bacci ko damuwa kafin bacci, a lokacin da muke kokarin kwantawa mu huta.

Dangane da fim din fafutikar karagar mulki na Game of Thones, zai yi wuya a ce bikin kawa mai kayatarwa na sanya nishadin hutu.

Wani al'amari da ke tattare da talabijin da wayoyin hannu na alfarma da kananan na'urorin sadarwa, shi ne suna fitar da shudin haske, wanda ke takurewa ya dakile sinadaran barci na 'melatonin' da jiki ke fitarwa.

Camfi na hudu - Idan bacci ya ki zuwa, ku ci gaba da kwanciya kan gado


 Hakkin mallakar hoto

Ku shafe tsawon lokaci kuna kokarin yin bacci, har ku kokarta wajen kidaya yawan tumakin da ke kasar New Zealand - wato kimanin su miliyan 28 kenan.

Ko mene ne ya kamata ku yi? Amsar ita ce ku daina kokarin yin haka.

"Mun fara alakanta gadon kwanciyarmu da cutar rashin yin bacci," inji Dokta Robbins.

"Lafiyayyen bacci ba ya daukar kimanin mintuna 15 kafin a yi shi, lallai a tabbata an tashi daga kan gadon, a sauya wani makwancin, tare da yin abin da zai kawar da damuwa."

Camfi na 5 - Tsawaita karaurawar tashi bacci

Hakkin mallakar hoto

Wane ne bai taba kara lokaci ba bayan wayarsa ta buga masa karaurawa da tunanin cewa karin mintuna shida a kwance na iya kawo sauyin al'amura?

Sai dai rukunin masu bincike ya nuna cewa lokacin da karaurawar tashi bacci ta buga to kawai za mu farka ne.

Dokta Robbins ta ce: "Sanin cewa za ka kasance cikin gajiya - daukacinmu kan jajirce don kin yin barci

"Jikinku zai koma bacci, amma zai yi mara nauyi, wanda ba zai dauki lokaci ana yinsa ba."

Sabanin haka shawarar da ake bayarwa ita ce a bar labulen kofa bude, ku bar kanku cikin haske matuka.

Camfi na 6 - Munshari ba shi da illa


 Hakkin mallakar hoto

Munshari na iya kasancewa tattare da illa, har ma yana iya kasancewa wata alamar illa da ke tattare da baccin, kamar daukewar numfashi (apnoea.)

Wannan na sanyawa kwarkwaron makwoshi ya yi hutun motsin aiki (daina motsi) ya tsuke a lokacin bacci, sannan numfashin mutane na iya tsagaitawa na wani takaitaccen lokaci.

Mutanen da ke tattare da irin wannan yanayin akwai yiwuwar su kamu da hawan jini, da bugun zuciya mara kai, tare da farmakin bugawar zuciya ko ma shanyewar jiki.

Daya daga cikin alamun ankararwar gargadi shi ne munshari da karfi.

Dokta Robbins ta karkare cewa: "Barci na daga cikin al'amura mafi muhimmanci da za mu iya yi a kowane dare don inganta lafiyarmu, da yanayinmu da lumanar jiki don samun tsawon rai.''

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