Whakamahia tenei Whakaoho Pene Takatapuhi 90-Meneti Hei Whakaoho i To Ata

Toka Te Manawa

• Te ra tuatahi
• Te ra tuarua
• Te ra tuatoru
• Te ra tuawha me te tuarima
• Te ono o nga ra
• Te ra whakamutunga
• Ka kii atu ahau kua mahi?

Ko te whakaoho i te whakaoho 90 meneti i mua i to ara ake ka awhina i a koe mai i to moenga me te kaha ake?

Ko maua ko te moe kei roto i te whanaungatanga tauhou, pono, aroha. He pai ki ahau te moe, me te aroha ka hoki mai ki ahau - he uaua. Ko te raru, i a maatau e noho ana i te waru haora pea i te po, me te kore tautohetohe, ka tae mai te ata kaore e taea te wehe atu i taku kaitautoko (er, urunga), ahakoa he hangarau kua roa taku moe.

Engari, ka moe au (ka tiimata, ka moe) tae noa ki taku tiimata, ka akiaki i taku mahi o te ata ki roto i nga kopae kanohi, nga kaukau hautai, te kawhe tere haere, me nga ra kati ka tata mai. No reira i taku rongotanga tera pea he huarahi pai ake mo te wean i a au mai i taku hononga moata o te ata me te moe - me te hiamoe hiamoe 90-meneti - I rata ahau.

Anei te kaupapa nui: Engari ki te whakapau haurua ki te haora katoa mo te moe, ka pa tonu te paatene moe ka moe tonu ki te karanga a nga kairangahau ko te "moe whatiwhatinga" (mo to kaha ki te mahi puta noa i te ra), kua whakatauhia e koe etahi whakaoho e rua.Kotahi te mea kua whakaritea mo te 90 meneti i mua i to hiahia ki te ara ake me tetahi atu mo a koe mau e hiahia ana ki te ara ake.

Ko te kaupapa, e whakamarama ana a Chris Winter, MD, te kaiwhakahaere hauora o te Whare Moemoea Moe i te Whare Hauora o Martha Jefferson i Virginia, ko te 90 meneti o te moe e moe ana koe i waenga i nga moe moe, ko te huringa moe katoa, ka taea ai e koe te ara ake i muri i to ahua REM. Tuhinga o mua. Kia ora te hiamoe.

Ka taea e nga whakaoho e rua te awhina i a au ki te wehe i taku hononga (kaitautoko) me te moe? I whakatau ahau ki te whakamatau mo te wiki.

Te ra tuatahi

I te po i mua, ka whakatauhia e au he whakaoho mo te 6:30 i te ata, me tetahi atu i te 8:00 i te ata - e iwa haora tonu i muri i taku patunga i te tarutaru. I te wehenga o taua whakaoho tuatahi, ka marere au i te moenga i te mea he pee taku.

I taku hokinga whakamuri i waenga i nga moenga ka moe, mena 90 meneti te roa o taku ahua REM, he 86 noa iho oku meneti ki te huri i taku huringa. Akene koira te take i te 8:00 i te ata ka pouto taku whakaoho, he ahua taku paru

Hei painga mo te whakamatautau i whakatika ahau ka uru ki te kaukau, ko te tumanako ka memeha te haurangi i kitea e au. Engari kaore noa i oti taku kapu kawhe tuarua.

Te ra tuarua

He hui parakuihi ahau i taua ra, no reira i whakatauhia e au taku whakaohooho tuatahi mo te 5:30 i te ata ko taku tuarua mo te 7:00 i te ata Ko te tiimata i te 7:00 i te ata he hau; I peke atu au i taku moenga, he tere te hora i runga i taku moenga yoga, ana he wa ano ki te whakatika i aku makawe i mua i taku haerenga ki waho i te kuaha ki taku hui.

Anei te mea ... Kaore oku mahara ki te whakarongo me te kati i te tangi o te 5:30 o te ata (he pono, kore), ahakoa ko au takatika naaku i whakatu. Ahakoa, he kaha ahau i te toenga o te ata, ana te ahua he manu wawe A +.

Te ra tuatoru

Pēnei i te rā tuatahi o taku whakamātautau, i te poututanga o taku whakaohooho tuatahi, me pee au. He pai taku ahua (hei ki, a 6 mai i te 10) ka whakahaerea kaore I pa te moe i te wa i mate ai taku whakaoho tuarua i te 8:00 i te ata Engari i te awangawanga ahau kei te raru ahau i te whakamatau ma te hoatu noa i ahau ki te 80 ki te 85 ki te 85 meneti ki te REM engari kaua ki te 90, na reira ka karanga ahau ki te tohunga moe o te takurua hei awhina.

Ka huri, 90 kaore ko te tau makutu.

"Kei kona tetahi whakaaro ka moe katoa i nga huringa 90-meneti engari he toharite tera, ehara i te ture," e kii ana a Winter. “Te tikanga ko to huringa Rem he roa pea he poto ake ranei i te 90 meneti. No reira kaua e penei ka oho ake koe ka hoki mai ano koe ki te ara ake koe i te rima meneti i muri mai ranei. " Phew.

I nga wa katoa kaore au i te oho ake kua hoha ahau - a kaore au - I kii a Winter kaore e manukanuka mo enei awatea kaukau.

Te ra tuawha me te tuarima

I enei ra, i waenga i nga pere whakaoho e rua, i ahau nga moemoea tino kino, tino taipitopito ka taea e au te mahara i roto i taku koiora. I te Taite ka moemoea au he kaakahu kau ahau, ko Beverly te ingoa, he kaukau Orimipia, he kuri mokai taku ko Fido te korero Russian (tino). Na, i te Paraire, i moemoea ahau ka neke ahau ki Texas hei tangata whakataetae whakataetae CrossFit.

Te ahua nei, kei i ahau etahi pukenga takiputa kaore ano kia herea - me te hiahia ki te torotoro i te taha ki te Tonga - ko aku moemoea kei te akiaki i ahau ki te tirotiro? He mea whakamiharo, i kii mai a Winter kia pupuri au i tetahi puka moe moemoea ki te taha o taku moenga i tenei wiki na te mea i whakaaro ia ka raru pea aku moemoea ki tenei whakamatautau.

Ko te moemoea penei ko te oho ake he tino whakama. I nga ra e rua ka rima meneti taku heke mai i te "moemoea teitei" ka kohi i au.

Engari i taku ara ake, kaore au i hoki ki te moe! Na ko taku whakaaro ka taea e koe te kii kua mahi te hack.

Te ono o nga ra

I rongo ahau i taku whakaohooho tuatahi mo te 7:00 i te ata me taku whakaoho tuarua i te 8:30 i te ata, engari he pai taku hiamoe i te kaimote tae noa ki te 10:30 am - te mea hou ka taea e au te moe mena kei te hiahia tonu ahau ki te mahi, te Rahoroi o te ata 11 : 00 am karaehe CrossFit.

I tino okioki ahau, he pai na te mea kaore oku waa ki te kohi kawhe i taku huarahi ki te mahi. Engari ko ahau i mahi whiua te moe mo nga haora e rua ... korero mo te kore.

Te ra whakamutunga

I te nuinga o te wa ka moe au i nga Ratapu, engari he iti nei nga mea e hiahia ana ahau ki te tirotiro i taku raarangi mahi i mua i taku haere ki te whare takaro. Na, ano, i whakatauhia e au taku whakaoho tuatahi mo te 7:00 i te ata me taku whakaoho tuarua mo te 8:30 i te ata I muri o taku moe a te 10:00 pm i te po i mua, i ara ahau i mua i te wa o te whakaohooho tuatahi!

Kua whakatauhia e au te toa, kei te inu haurangi, me te whakautu ki nga imeera a te 6:30 i te ata Ahakoa ko te hack te take, ka kii ahau he wikitoria whakaaraara.

Ka kii atu ahau kua mahi?

Ko taku whakamana mo te wiki ki te karo mai i te paatene hiamoe kaore i tino nui ki te whakaputa i taku aroha ki a Zzzville. Engari, ko te 90-meneti whakaohooho hack i mahi kaua ahau e whiu i te moe moe i nga ra katoa engari kotahi (ana ko te Rahoroi, no reira kaore au e tino kaha ki ahau).

Ahakoa kaore au i mahi moemoea hei tangata mo te ata i muri i taku whakamatautau i te hack, ka mohio au he painga nui mo te oho ake i te wa tuatahi, tuarua ranei: he waa ake i taku ra ki te mahi mahi!

Ko te haere whakamua, kaore e taea e au te kii ko oku ra moeuri kei muri tonu i ahau. Engari na tenei raru i whakaatu mai ka taea e au te wehe me taku paatene moe me kia mau taku aroha ki te moe.

Ko Gabrielle Kassel he kaitakaro whutupaoro, he rere-paru, he whakaranu whakarei i te pūmua, he whakarite kai, CrossFitting, he kaituhi hauora no New York. Kua whakahaerehia e ia tana hikoi mo nga wiki e rua, ka whakamatau i te wero a Whole30, ka kai, ka inu, ka paraihe, ka horoia, ka horoi ki te waro - ko te ingoa katoa o te kairipoata. I a ia e waatea ana, ka kitea ia e panui ana i nga pukapuka awhina-a-tangata, te peehi i te nohoanga, ki te mahi whakakii ranei. Whaia ia i Instagram.