Chiyambi chatsopano cha A/L...

Lero ndakumana ndi mtsikana. Anati akukonzekera A/L ... koma amagona maola awiri okha patsiku! Ndinadabwa kwambiri komanso ndinamva chisoni kumva zimenezo. Kodi mwana angalembe bwanji mayeso ataphunzira molimbika komanso osagona mokwanira?

Koma si mlongo uyu yekha, abale ndi alongo athu ambiri omwe akuchita mayeso a A/L ndikupita ku sukulu ku Sri Lanka ali ngati inu. Amagona mpaka mbandakucha kukonzekera mayeso, kuiwala za tulo. Timaganiza kuti nthawi yochuluka yomwe timakhala maso, timaphunzira zambiri. Koma kodi zimenezo n’zoona? Sayansi yaposachedwa ikufotokoza nkhani yosiyana kwambiri!

Kugona mokwanira sikuti ndi kwabwino thupi lanu lokha, komanso n'kofunika kuti "muzindikire" zomwe mwaphunzira ndikupambana mayeso! M'malo mongopuma, kugona ndi nthawi yomwe ubongo wanu umagwira ntchito kwambiri. Ndi nthawi yomwe mumaphatikiza ndikumvetsetsa zomwe mwaphunzira tsiku lonse.

Kotero, nkhaniyi ndi ya onse amene amagona ngati mlongo wa A/L. Tiyeni tiwone momwe mungagwiritsire ntchito mphamvu ya tulo kuti muwonjezere kukumbukira kwanu ndi zotsatira za mayeso. Kumvetsetsa kulumikizana kodabwitsa kumeneku pakati pa tulo ndi kukumbukira ndi sitepe yoyamba kuti mutsegule luso lanu lonse lophunzira.

Kugwirizana Pakati pa Kugona ndi Kukumbukira: Sayansi Yamkati mwa Ubongo

Kuti timvetse chifukwa chake kugona n'kofunika kwambiri, choyamba tiyeni tiwone momwe ubongo wathu umaphunzirira ndi kukumbukira. Kuphunzira si chinthu chomwe chimachitika kamodzi kokha, koma njira yochitika m'magawo ambiri. Malinga ndi ofufuza ku Harvard, pali magawo atatu: kupeza, kuphatikiza, ndi kukumbukira. Kupeza chidziwitso kumatanthauza kumvetsera m'kalasi, kuyang'ana buku, ndikuchita. Kukumbukira kumatanthauza kulembanso mayankho kuchokera mumtima, monga pa mayeso. Koma pakati pa awiriwa, pali gawo lomwe palibe amene amaliganizira kwambiri, koma ndilofunika kwambiri: kuphatikiza! Pamenepo ndi pomwe kugona kumakhala nyenyezi.

Kuphatikizana ndi njira yotengera zokumbukira zatsopano zomwe sizinapangidwe bwino, ndikuzisandutsa zokumbukira zokhazikika komanso zokhalitsa. Taganizirani ngati kusunga fayilo pa kompyuta yanu. Ngati simukusunga, imangopita. Umu ndi momwe zilili. Kugona ndi nthawi yabwino kwambiri yodina batani la 'kusunga'. Mukakhala mtulo, ubongo wanu sumangochoka, umagwira ntchito molimbika kuti mugwiritse ntchito zomwe mwaphunzira masana! Kafukufuku wa Nature Neuroscience akuwonetsa kuti kuphatikiza kukumbukira panthawi yogona ndi njira yogwira ntchito yobwerezabwereza ndikukonza zomwe mwaphunzira. Ma neurons omwe adayambitsidwa panthawi yophunzira amayambiranso kugwira ntchito, makamaka panthawi yogona kwambiri ( kugona pang'onopang'ono - SWS). Njirayi imayamba mu hippocampus, yomwe ndi gawo lofunika kwambiri la ubongo popanga zokumbukira. Kubwerezabwereza kumeneku kumalimbitsa kulumikizana kwa kukumbukira, ndikusamutsa pang'onopang'ono ku neocortex, laibulale yaubongo ya nthawi yayitali.

Izi si kungophatikiza kukumbukira kokha. Ubongo umasankha panthawiyo, "Chabwino, izi ndizofunikira, tiyeni tisunge izi. Izi sizofunika kwenikweni, tiyeni tichotse zina." Izi zikutanthauza kuti, zimalimbitsa kulumikizana kofunikira ndikufooketsa kosafunikira. Izi zimafuna kuti magawo osiyanasiyana a ubongo agwire ntchito limodzi, ndipo mafunde apadera a ubongo amagwiritsidwanso ntchito. Kugona tulo tating'ono (SWS) ndi REM, komwe ubongo umalota ndi kuthamanga, zimakhala ndi maudindo osiyana. SWS ndi yofunika pophatikiza zenizeni ndi zochitika (kukumbukira kofotokozera), pomwe REM imathandiza kuphatikiza zokumbukira zokhudzana ndi luso (kukumbukira kwa njira) ndi malingaliro. Izi zatsimikiziridwanso ndi kusanthula kwakukulu komwe kunafalitsidwa mu Psychological Bulletin. Imati ngati mutagona mutaphunzira, kukumbukira kwanu kudzawonongeka. Chifukwa chake, kugona si 'nthawi yopuma' yokha, ndi bwenzi lofunika kwambiri, logwira ntchito kwambiri pophunzira ndi kuganiza (ntchito yozindikira)!

N’chifukwa chiyani kugona kumasintha kwambiri moyo wanu monga wophunzira?

Sayansi iyi pakati pa kugona ndi kukumbukira si chiphunzitso chokha; ili ndi mphamvu yaikulu kwa wophunzira aliyense amene akukumana ndi mayeso ndi ntchito zina. Mukamvetsetsa momwe kugona kumakhudzira kuphunzira, mudzazindikira kuti kugona bwino si kufooka, koma njira yabwino yopezera mayeso opambana. Zomwe zimachitika mukapanda kugona mokwanira zimakukhudzani musanaphunzire komanso mutatha kuphunzira.

Tangoganizani kuti munagona usiku wonse musanatsegule buku kapena kupita ku kalasi. Kusanthula komweko komwe ndatchula kale kunapeza kuti pali vuto lalikulu ndi kugona usiku wonse musanaphunzire. Chifukwa chiyani? Chifukwa ubongo wotopa sungamalize bwino gawo loyamba la kuphunzira, lomwe ndi kupeza chidziwitso. Monga momwe anthu aku Harvard amanenera, mukapanda kugona mokwanira, kuganizira kwanu kumatsika kufika pa zero. Choncho zomwe zanenedwa mkalasi sizilowa m'mutu mwanu, zomwe zili m'buku sizimveka, ndipo zimakhala zovuta kumvetsetsa china chatsopano. Izi zikutanthauza kuti muyenera kuyitanitsa ubongo wanu musanayambe kugwira ntchito bwino, apo ayi popanda kuyitanitsa, deta yatsopano sidzasungidwa!

Kugona tulo titamaliza kuphunzira ndi chinthu chomwecho, mwina choyipa kwambiri. Mungaganize kuti, "O, ndinaphunzira mpaka mbandakucha, tsopano zonse zili m'mutu mwanga." Koma chomwe mukuchita ndikusokoneza njira yabwino kwambiri yolumikizira kukumbukira. Maselo amitsempha omwe ayenera kubwereranso ndi kulumikizana komwe kuyenera kupangidwa panthawi yogona sizichitika. Mwanjira ina, zili ngati kuchotsa zinthu zomwe mwagwira ntchito molimbika kuti mukumbukire! Harvard akunena kuti kugona koyamba mutamaliza kuphunzira ndi nthawi yofunika kwambiri yopanga kukumbukira, ndipo ngati muphonya mwayi umenewo, simungathe kuwupanganso bwino. Chifukwa chake, kuphunzira popanda kugona kuli ngati kulemba nkhani ndikutseka popanda kuisunga, khama lonse ndi lopanda pake!

Chinthu china chofunikira ndi kugona mokwanira. Sizikukhudza ngati mumagona bwino usiku usanachitike mayeso, ngati simugona bwino sabata kapena mwezi usanachitike. Kafukufuku wa npj Science of Learning adapeza kuti momwe mumagona sabata kapena mwezi usanachitike mayeso zimagwirizana kwambiri ndi magiredi anu kuposa usiku watha. Izi zikutanthauza kuti ubwino wogona bwino tsiku lililonse umawonjezeka pakapita nthawi. Cholakwika chomwe ophunzira amachita ndikugona mochedwa mkati mwa sabata kuti aphunzire kenako nkugona mpaka masana kumapeto kwa sabata. Izi zimatchedwa "social jetlag." Zili ngati kupita kudziko lina ndipo wotchi yanu ya thupi imatayika bwino. Kugona kumeneku kumasokoneza kwambiri ubongo ndipo kumasokoneza kukumbukira. Kafukufukuyu adapeza kuti kugona bwino kumakhudza pafupifupi kotala (25%) ya magiredi a ophunzira. Tangoganizirani momwe zimakhudzira!

Kodi wophunzira amafunikira kugona tulo tochuluka bwanji?

Chabwino, ngati kugona n’kofunika kwambiri, kodi muyenera kugona tulo tochuluka bwanji? Ngakhale pali kusiyana pang’ono pakati pa anthu, pali mabungwe akuluakulu azaumoyo omwe amati kugona tulo ndi kwabwino kwambiri. Malinga ndi CDC (ku US), ana azaka zapakati pa 13-18, omwe ali ndi zaka zapakati pa 13 ndi 18, amafunika kugona maola 8 mpaka 10 patsiku (mwa maola 24) kuti akhale ndi thanzi labwino. NSF (National Sleep Foundation) imanenanso chimodzimodzi (maola 8 mpaka 10 kwa iwo azaka zapakati pa 14 ndi 17).

Bungwe la NSF limalimbikitsa kuti achinyamata (azaka 18-25) omwe ali ku koleji azigona maola 7 mpaka 9 usiku uliwonse. Ngakhale kuti nthawi imeneyi ndi yocheperako pang'ono poyerekeza ndi omwe ali kusukulu, ndikofunikirabe kukwaniritsa cholinga ichi tsiku lililonse kuti mukhale ndi chiyembekezo, musamavutike, komanso kuti thupi lanu likhale lathanzi pamene mukukumana ndi mavuto aku koleji. Izi si malingaliro okha, izi ndi zofunika kuti ubongo wanu ugwire ntchito bwino, makamaka kukumbukira zomwe mudaphunzira. Monga momwe mungayankhire foni yanu, ubongo wanu umafunika kudzutsidwa tsiku lililonse mukagona!

Koma zoona zake n’zotani? Abale ndi alongo athu ambiri sagona mokwanira monga momwe amanenera. Deta ya ku Harvard inasonyeza kuti 11% yokha ya ophunzira aku koleji aku America amagona bwino tsiku lililonse. Pafupifupi 40% amamva kukhala otsitsimula masiku awiri pa sabata! Siziyenera kukhala zosiyana kwambiri m'dziko lathu, sichoncho? Kusowa tulo kumeneku sikungoyambitsa kutopa kokha, komanso kumachepetsa luso lophunzira ndi kukumbukira. Chifukwa chake tikufuna kuphunzira zambiri, koma sitingathe kuchita bwino chifukwa cha kutopa. Chifukwa chake, kudziwa kuchuluka kwa tulo komwe timafunikira ndikumvetsetsa momwe timavutikira kugona ndi sitepe yoyamba kuti tipambane m'moyo wa ophunzira.

Malangizo Othandiza: Tiyeni tiwongolere tulo lathu kuti tiwonjezere kukumbukira kwathu!

Chabwino, tsopano mukudziwa kufunika kwa kugona. Koma kodi mungatani kuti zigwire ntchito pakati pa maphunziro, ntchito, komanso kucheza ndi anzanu? Palibe vuto. Ngati musintha pang'ono tsiku lililonse, mutha kusintha ubwino ndi kuchuluka kwa kugona kwanu. Kenako mudzakumbukira bwino zomwe mumaphunzira, ndipo thupi lanu lidzakhala lathanzi. Nazi malangizo ena omwe ndi oyenera kwa inu. Yesani izi...

• Tiyeni tiike nthawi: Ichi ndiye chinthu chofunikira kwambiri! Zolowerani kugona nthawi yomweyo tsiku lililonse ndikudzuka nthawi yomweyo. Musasinthe zinthu zambiri ngakhale kumapeto kwa sabata. Ndiye vuto la "social jetlag" silidzabuka. Wotchi yachilengedwe ya thupi (circadian rhythm) idzagwira ntchito bwino, ndipo zidzakhala zosavuta kugona ndi kudzuka.
• Pangani chipinda chanu chogona kukhala malo ogona: Chipinda chanu chogona chikhale malo ogona. Sungani mdima, chete, komanso ozizira pang'ono. Gwiritsani ntchito makatani otseka mdima, zotchingira makutu , ndi makina oyera ochitira phokoso ngati mukufuna. Onetsetsani kuti matiresi ndi mapilo zili bwino. Kenako ubongo wanu umadziwa kuti, "Yakwana nthawi yoti mugone."
• Yambani Kuchita Zinthu Zosavuta Pogona : Chitani zinthu zopumula mphindi 30-60 musanagone. Izi zingaphatikizepo kuwerenga buku lenileni (osati pafoni yanu!), kusamba ndi madzi ofunda, kapena kutambasula thupi pang'ono.Chitanipo kanthu, mvetserani nyimbo yotonthoza, kapena yesetsani kuganizira/kusinkhasinkha. Musaphunzire kapena kukambirana za mavuto nthawi yogona isanafike!
• Chophimbacho ndi choopsa: Chotsani chilombo cha buluu... Kuwala kwa buluu kuchokera m'mafoni, mapiritsi, makompyuta, ndi ma TV kumawononga mahomoni opangitsa munthu kugona otchedwa melatonin . Chifukwa chake, ziikeni pambali osachepera ola limodzi musanagone. Ngati simungathe kuzisiya, yatsani mawonekedwe ausikuwo.
• Samalani ndi zomwe mumadya ndi kumwa: Pewani kumwa zakumwa zokhala ndi caffeine monga khofi, tiyi, zakumwa zopatsa mphamvu, ndi cola madzulo/usiku. Nikotini (ndudu) nayonso ndi yolimbikitsa thupi. Zimalimbitsa thupi. Kudya mpaka m'mimba mwanu mutatsala pang'ono kugona komanso kumwa theka la galasi la madzi sikwabwino. Zingayambitse kusasangalala ndikukudzutsani usiku.
• Kugona mochenjera: Kugona mochedwa masana kapena kwa nthawi yayitali kungapangitse kuti zikhale zovuta kugona usiku. Koma kugona pang'ono (pafupifupi mphindi 20-30) masana kungakuthandizeni kutsitsimula maganizo anu ndikuwonjezera mphamvu zanu popanda kusokoneza tulo lanu usiku. Yesani kuti muwone ngati zikugwira ntchito bwino.
• Tiyeni tithetse kupsinjika maganizo: Kupanikizika pa mayeso, mavuto ndi abwenzi, chisokonezo kunyumba... Zinthu zonsezi zikamakugwerani m'maganizo, simungathe kugona. Chifukwa chake, yesetsani njira yochepetsera kupsinjika maganizo tsiku lililonse. Njira yochotsera kupsinjika maganizo... Lembani dayari, chita masewera olimbitsa thupi opumira kwambiri, chita yoga, kapena lankhulani ndi munthu wodalirika. Mukachotsa kupsinjika maganizo masana, sizingasokoneze tulo tanu usiku.
• Kuchita masewera olimbitsa thupi, koma samalani nthawi yanu: Kuchita masewera olimbitsa thupi tsiku lililonse n'koipa pa thanzi la munthu. Koma musachite masewera olimbitsa thupi kwambiri patangopita maola ochepa kuchokera pamene mwagona. Kungalimbikitse thupi lanu ndikuchedwetsa kugona kwanu. Yesani kuchita masewera olimbitsa thupi m'mawa kapena madzulo.

Ngati muchita ngakhale malangizo ochepa awa tsiku lililonse, mudzawona kusiyana kwakukulu pa tulo tanu. Ubongo wanu udzagwira ntchito bwino, mudzakumbukira zomwe mumaphunzira, ndipo mudzatha kuthana ndi mayeso bwino. Choncho, tulo si chinthu chomwe chingadulidwe, koma ndi chofunikira pa maphunziro anu ndi moyo wanu wonse.

Pomaliza

Nkhaniyi ndi yomveka bwino, sichoncho? Kugona si kungoyimitsa kaye moyo wa wophunzira, ndi njira yogwira ntchito kwambiri, yofunika kwambiri yomwe imagwirizana ndi kuphunzira ndi kukumbukira. Kuyambira matsenga omanga kukumbukira a tulo tofa nato, kugona kwa REM, mpaka momwe kugona kumakhudzira zotsatira za mayeso monga momwe kafukufuku wasonyezera, chinthu chimodzi n'chodziwikiratu: kupanga kugona kukhala chinthu chofunikira kwambiri ndi njira yofunika kwambiri yophunzirira mayeso! Kugona poganiza kuti mukufuna nthawi yochulukirapo yophunzirira ndikungotseka njira yopita ku cholinga chimenecho. Chifukwa zimachotsa ubongo wanu mphamvu yophunzira zinthu zatsopano, kusunga zomwe mwaphunzira, ndikuzikumbukira pakafunika kutero.

Chifukwa chake, abale/alongo, ngati mukufuna kuphunzira bwino, kukumbukira, ndikupambana mayeso, muyenera kuyika zizolowezi zabwino zophunzirira ndi kugona patsogolo pa mndandanda wanu wofunikira. Mukamvetsetsa kuti pamene mukugona, ubongo wanu umaphatikiza zokumbukira, kuthetsa mavuto, ndikukukonzekerani tsiku lotsatira, mudzazindikira kuti kugona sikovuta, koma ndalama zabwino kwambiri. Ngati mutsatira malangizo omwe atchulidwa pamwambapa ndikuwongolera tulo lanu, mudzatha kugwiritsa ntchito mphamvu zazikulu za ubongo wanu, kukumbukira kwanu kudzakhala kwanzeru, maphunziro anu adzakhala osavuta, ndipo mudzatha kukonza osati mayeso anu okha komanso moyo wanu. Chifukwa chake, siyani kugona tulo ndipo pangani kugona kukhala bwenzi lanu lapamtima. Ubongo wanu udzakuthokozani!

Zolemba

Okano, K., Kaczmarzyk, JR, Dave, N., Gabrieli, JDE, & Grossman, JC (2019). Ubwino wa kugona, nthawi, ndi kusasinthasintha zimagwirizanitsidwa ndi kuchita bwino kwa ophunzira aku koleji. npj Science of Learning , 4 (1), Nkhani 16. https://doi.org/10.1038/s41539-019-0055-z

Malo Othandizira Kuletsa ndi Kupewa Matenda (CDC). (n.d.). Kugona kwa Ophunzira a Sukulu ya Pakati ndi Yasekondale . Zotengedwa kuchokera patsamba loyenera la CDC (monga, https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Sukulu ya Zamankhwala ya Harvard, Gawo la Mankhwala Okhudza Kugona. (n.d.). Kugona ndi Kukumbukira . Zochokera ku https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-88

Klinzing, JG, Niethard, N., & Born, J. (2019). Njira zogwirizanitsa kukumbukira kwa machitidwe panthawi yogona. Nature Neuroscience , 22 (10), 1598–1610. https://doi.org/10.1038/s41593-019-0467-3

National Sleep Foundation (NSF). (2020, Okutobala 1). Kodi Mukufunikira Maola Angati Ogona? Yachokera ku https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Newbury, CR, Crowley, R., Rastle, K., & Tamminen, J. (2021). Kusowa kwa Tulo ndi Kukumbukira: Ndemanga Zofufuza za Kusowa kwa Tulo Asanayambe ndi Ataphunzira. Psychological Bulletin , 147 (11), 1215–1240. https://doi.org/10.1037/bul0000348 (Yapezeka kudzera pa PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )