Mafi kyawun Watan Barci
Kuna jin kamar ba ku samun isasshen barci? Shin yana da wuya ka faɗi ko barci? Idan haka ne, kuna cikin kyakkyawan kamfani: kusan ɗaya cikin uku manya a cikin rahoton Amurka ba sa samun isasshen barci (National Heart, Lung, and Blood Institute, 2022). Wannan lamari ne mai mahimmanci saboda ba wai kawai barci yana sa mu jin daɗi ba, amma yana da fa'idodi masu yawa na kiwon lafiya na dogon lokaci. Samun barci mai kyau zai iya taimakawa wajen haɓaka tsarin rigakafi, inganta nauyin lafiya, rage yiwuwar kamuwa da ciwon sukari ko cututtukan zuciya, da kuma ba ku da karfi mai da hankali ga muhimman ayyuka kamar tuki (Ma'aikatar Lafiya da Ayyukan Dan Adam, 2022).
Daga kwarewa na sirri, na san cewa barci mai kyau yana da wuya a samu. An gano cewa ina fama da matsalar barci sa’ad da nake matashiya kuma dole ne in koyi halayen barci masu kyau don tabbatar da cewa ina samun kwanciyar hankali. Lokacin da na girma, na yi aiki a asibitin barci a matsayin masanin fasaha don gwada matsalolin barci; wannan ya ba ni wurin zama na gaba don taimaka wa wasu da cututtukan barci. Don haka, don Mafi kyawun Watan Barci, Ina so in raba muku duk wasu shawarwarin barcin da na fi so da na ɗauka tsawon shekaru. Wadannan shawarwari gabaɗaya an yi su ne ga waɗanda ke fama da rashin barci ko kuma tare da ɓarnawar zazzaɓin barci / farkawa (cututtukan rhythm na circadian), amma na yi imani da cewa za su iya amfanar kowa.
- Yi ƙoƙarin tashi a lokaci ɗaya kowace rana. Yawan jin daɗi kamar yadda ake yin barci a cikin ƙarshen mako, farkawa kusan lokaci ɗaya kowace rana yana ba jikin ku damar haɓaka buƙatun barci a ƙarshen rana (Peters, 2023). Jikinmu yana son sifofi da ake iya faɗi, don haka tashi a lokutan da aka saita yana sanya jiki cikin yanayi mai kyau don yin barci da dare.
- Tabbatar cewa kun sami hasken rana lokacin da kuka tashi. Kwayoyin da ke cikin idanuwanmu sun dace da hasken rana musamman kuma za su yi alama ga kwakwalwa don rage samar da melatonin, sinadaran da jiki ke samarwa don taimakawa barci (Pacheco, 2023). Kamar farkawa a lokaci guda yana taimakawa yanayin barci / farkawa jiki, haske kuma yana da ƙarfi don sarrafa barci. Idan kana zaune a wurin da yake da wuya a sami hasken rana da safe, yi la'akari da samun akwatin haske. Akwatin haske shine ainihin fitilar da ke kwaikwayon hasken rana kuma yana da kyau don kunnawa yayin shirye-shiryen da safe (kawai a rubuta "akwatin haske don barci" akan Amazon don nemo zaɓuɓɓuka iri-iri).
- Dim fitilu a lokacin maraice. Ƙarin haske da safe yana da kyau, amma da yamma, akasin haka gaskiya ne. Rage hasken hasken ku da dare, musamman daga allon kwamfuta da wayoyi, zai taimaka wa jikin ku fara samar da sinadarin melatonin, wanda zai inganta lafiyar tukin barci (Ma'aikatar Lafiya da Ayyukan Jama'a ta Amurka, 2022). Yawancin wayoyi na zamani da allon kwamfuta suna da fasalin kayan aikin barci inda allon zai dushe kai tsaye ko canza launuka zuwa orange (mafi kyawun haske don gaya wa jiki lokacin kwanciya). Ko kuma za ku iya yin abin da nake yi: sanya tabarau na lemu kafin ku kwanta (matata tana tsammanin suna da kyan gani, amma suna aiki!).
- Ku ci abinci a daidai lokaci. Cin abinci wani abu ne mai faɗakarwa da ke sanar da zagayowar barci/ farke jikin ku. Cin abinci a lokuta daban-daban a kowace rana na iya rikitar da jiki da kuma jefar da shi a cikin kari (National Sleep Foundation, 2022). Abincin maraice mai kyau yakamata ya kasance awanni biyu zuwa uku kafin kwanciya barci, kuma an fi son abincin dare mai haske ( Gidauniyar Barci ta Kasa, 2022). Kuma babu abincin ciye-ciye na tsakar dare; Cin abinci da yawa da daddare yana hana jikinku shiga cikin kwanciyar hankali (National Sleep Foundation, 2022).
- Idan kun farka da dare, yi aikin shiru don komawa barci. Yana da al'ada don tashi sau da yawa a cikin dare. Duk da haka, idan ka ga cewa ba za ka iya komawa barci bayan kimanin minti 20 ba, ka bar gadon ka yi aikin kwantar da hankali kamar karatu don shakatawa. Wannan zai zama mafi fa'ida wajen samun baccin jikinka maimakon jujjuyawa akan gado (Johns Hopkins, nd). Barci yana daya daga cikin abubuwan da ba za ku iya tilastawa ba; dole ne ka kwantar da hankalinka kuma ka karkatar da hankalinka don barci ya dauke shi.
- Yi la'akari da ganin ƙwararren barci idan matsalolin barci sun ci gaba. Idan ka ga cewa barcinka baya natsuwa, ko kuma cewa yin barci matsala ce mai sake faruwa, yi alƙawari tare da ƙwararren barci. Rikicin barci ya zama ruwan dare sosai, kuma akwai zaɓuɓɓukan magani da yawa waɗanda za su iya taimaka maka komawa ga samun kyakkyawan barci. A lokacin da nake aiki a asibitin barci, na ga rayuwar marasa lafiya da yawa sun canza zuwa mafi kyau da zarar an magance matsalolin barci.
Gwada wasu daga cikin waɗannan shawarwarin, kuma ina fata duk ku sami kyakkyawan barci yayin Watan Barci Mafi Kyau!
Aikace-Aikace
Johns Hopkins Medicine (nd). Sama a Tsakar Dare? Yadda Ake Komawa Barci.
Cibiyar Zuciya, Huhu, da Cibiyar Jini ta Ƙasa (2022, Maris 22). Menene Rashin Barci da
Gidauniyar barci ta ƙasa (2022, Maris 13). Samun Lafiyayyan Barci ta hanyar Cin Abinci daidai akan Jadawalin.
Pacheco, Danielle (2023, Afrilu 6). Maganin Haske don Masu fama da Rashin barci. Gidauniyar barci.
sleepfoundation.org/light-therapy
Peters, Brandon (2023, Janairu 15). Mataki na Farko don Ingantacciyar Barci: Tashi A Lokaci ɗaya Kowanne
Rana. Sosai Lafiya. verywellhealth.com/30-days-to-better-sleep-3973920#:~:text=Waking%20at%20the%20same%20time%20every%20day%20will%20actually%20help,fall%20asleep%20the%20next%20night.
Ma'aikatar Lafiya da Sabis na Jama'a na Amurka (2022, Yuli, 15). Rayuwa Lafiya: Samun Isa
Barci. Ofishin Kare Cututtuka da Inganta Lafiya. health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep