Kutanga kutsva kweA/L...

Nhasi ndasangana nemusikana. Akati ari kugadzirira A/L... asi anorara kwemaawa maviri chete pazuva! Ndakashamisika uye ndakasuruvara kunzwa izvozvo. Mwana anganyora sei bvunzo mushure mekudzidza nesimba kudaro uye asingawani hope dzakakwana?

Asi haisi hanzvadzi iyi chete, hama dzedu dzakawanda dziri kuita A/L uye dzichienda kukambasi muSri Lanka dzakafanana newe. Dzinorara kusvika mambakwedza dzichigadzirira bvunzo, dzichikanganwa nezvekurara. Tinofunga kuti kana tikagara takamuka nguva yakawanda, ndipo patinogona kudzidza zvakawanda. Asi ichocho ichokwadi here? Sainzi yazvino inotaura nyaya yakasiyana zvachose!

Kurara zvakakwana hakusi kungobatsira muviri wako chete, asi zvakare kwakakosha kuti "unzwe" zvawakadzidza uye uite zvakanaka pabvunzo! Pane kungozorora chete, kurara inguva iyo uropi hwako hunenge huchishanda zvakanyanya. Ndipo paunobatanidza uye unonzwisisa ruzivo rwawakadzidza mukati mezuva.

Saka, nyaya iyi ndeyevose vanorara semukoma iyeye weA/L. Ngationei kuti mungashandisa sei simba guru rekurara kuti muwedzere ndangariro dzenyu uye mhinduro dzebvunzo. Kunzwisisa hukama hunoshamisa pakati pekurara nekurangarira ndiyo nhanho yekutanga yekuvhura mukana wenyu wekudzidza zvizere.

Kubatana Pakati Pekurara Nekurangarira: Sainzi Iri Mukati Meuropi

Kuti tinzwisise kuti sei kurara kwakakosha kudaro, ngatitangei tatarisa kuti pfungwa dzedu dzinodzidza sei uye dzinoyeuka sei. Kudzidza hakusi chiitiko chinongoitika kamwe chete, asi inzira ine matanho akawanda. Sekureva kwevaongorori vekuHarvard, kune matanho matatu: kuwana, kusimbisa, uye kurangarira. Kuwana ruzivo zvinoreva kuteerera mukirasi, kutarisa bhuku, uye kudzidzira. Kuyeuka zvinoreva kunyorazve mhinduro kubva mundangariro, sepabvunzo. Asi pakati pezvose izvi zviviri, pane danho iro hapana anoteerera zvakanyanya, asi rinokosha zvikuru: kusimbisa! Ndipo panova kurara kunoshamisa.

Kubatanidza pfungwa inzira yekutora ndangariro dzichangowanikwa, dzisati dzanyatsoumbwa, wodzishandura kuita ndangariro dzinogara kwenguva refu. Funga nezvazvo sekuchengetedza faira pakombuta yako. Kana usingarichengetedze, harisisipo. Ndizvo zvazviri. Kurara ndiyo nguva yakanakisa yekudzvanya bhatani rekuti 'chengetedza'. Paunenge wakarara, uropi hwako hausi kungobuda chete, huri kushanda nesimba kugadzirisa zvawakadzidza masikati! Tsvagiridzo muNature Neuroscience inoratidza kuti kubatanidza ndangariro panguva yekurara inzira inoshanda yekudzokorora nekuronga zvawakadzidza. Maitiro ema neuron akashanda panguva yekudzidza anodzoserwa, kunyanya panguva yekurara kwakadzama (slow-wave sleep - SWS). Maitiro aya anotanga mu hippocampus, inova chikamu chakakosha cheuropi pakugadzira ndangariro. Kudzokorora uku kunosimbisa kubatana kwendangariro, uye zvishoma nezvishoma kunoiendesa kune neocortex, raibhurari yenguva refu yeuropi.

Uku hakusi kungobatanidza ndangariro chete. Uropi hunosarudza panguva iyoyo kuti, "Zvakanaka, izvi zvakakosha, ngatirambei nazvo. Izvi hazvina kukosha, ngatibvise zvimwe." Kureva kuti, zvinosimbisa kubatana kwakakosha uye zvinoderedza kusakosha kusingakoshi. Izvi zvinoda kuti zvikamu zvakasiyana zveuropi zvishande pamwe chete, uye mafungu europi akakosha anoshandiswawo. Kurara kwakadzama (SWS) nekurara kweREM, uko uropi hunorota nekumhanya, zvine mabasa akasiyana. SWS yakakosha pakubatanidza chokwadi nezviitiko (declarative memory), nepo REM ichibatsira kubatanidza ndangariro dzine chekuita nehunyanzvi (procedural memory) nemanzwiro. Izvi zvinosimbiswazve neongororo yakakura yakaburitswa muPsychological Bulletin. Inoti kana ukarara mushure mekudzidza, ndangariro yako ichaparadzwa zvechokwadi. Saka, kurara haisi 'nguva yekuzorora' chete, ishamwari inokosha, inoshanda zvikuru yekudzidza nekufunga (cognitive function)!

Sei kurara kuchichinja zvinhu kwauri semudzidzi?

Sainzi iyi pakati pekurara nekurangarira haisi dzidziso chete; ine simba guru kune mudzidzi wese anotarisana nebvunzo nebasa raanoita. Paunonzwisisa kuti kurara kunokanganisa sei kudzidza, uchaona kuti kurara zvakanaka hakusi kushaya simba, asi inzira yakanaka yekunyora bvunzo dzekupasa. Zvinoitika kana usingawane hope dzakakwana zvinokukanganisa usati wadzidza uye wapedza kudzidza.

Fungidzira kuti wakarara husiku hwese usati watombovhura bhuku kana kuenda kukirasi. Ongororo imwe chete yandambotaura yakaratidza kuti pane dambudziko guru rekurara husiku hwese usati wadzidza. Sei? Nekuti uropi hwakaneta hahugone kupedzisa danho rekutanga rekudzidza, iro riri kuwana ruzivo. Sezvinotaurwa nevanhu vekuHarvard, kana usingawani hope dzakakwana, pfungwa dzako dzinodzikira kusvika pazero. Saka zvinotaurwa mukirasi hazvipindi mumusoro mako, zviri mubhuku hazvina musoro, uye zvakaoma kunzwisisa chimwe chinhu chitsva. Izvi zvinoreva kuti unofanirwa kuchaja uropi hwako usati watanga kushanda nemazvo, kana pasina kuchaja ikoko, data idzva harizochengetedzwi!

Kurara mushure mekudzidza chinhu chimwe chete, pamwe zvakatoipisisa. Ungafunga kuti, "Oh, ndakadzidza kusvika mambakwedza, ikozvino zvese zviri mumusoro mangu." Asi zvauri kuita chaizvo kukanganisa maitiro akanaka ekubatanidza ndangariro. Masero etsinga anofanira kunge achidzokorora uye kubatana kunofanirwa kugadzirwa panguva yekurara hazviitike. Nemamwe mashoko, zvakafanana nekubvisa zvinhu zvawakashanda nesimba kuti udzidze nemusoro! Harvard anoti kurara kwekutanga mushure mekudzidza ndiyo nguva inonyanya kukosha yekugadzira ndangariro, uye kana ukarasikirwa nemukana iwoyo, haugone kuigadzirazve nemazvo. Saka, kudzidza usina kurara kwakafanana nekunyora rondedzero woivhara usina kuichengetedza, kushanda nesimba kwese kwapera!

Chimwe chinhu chakakosha kugara wakarara nguva dzose. Hazvina basa kuti unorara zvakanaka here husiku husati hwaitwa bvunzo, kana usingarare zvakanaka vhiki kana mwedzi usati waitwa. Tsvagiridzo muSainzi yeKudzidza yeNpj yakawana kuti maitiro aunoita kurara vhiki kana mwedzi usati waitwa bvunzo ane chekuita nemagiredhi ako kupfuura husiku hwapfuura. Izvi zvinoreva kuti mabhenefiti ekurara zvakanaka zuva rega rega anowedzera nekufamba kwenguva. Chikanganiso chinowanzoitwa nevadzidzi ndechekurara kusvika pakati pevhiki kuti vadzidze uye vozorara kusvika masikati pakupera kwevhiki. Izvi zvinonzi "social jetlag." Zvakafanana nekuenda kune imwe nyika uye wachi yemuviri wako inokanganiswa. Iyi roller coaster yekurara inovhiringidza uropi uye inokanganisa ndangariro. Chidzidzo ichi chakawana kuti kunaka kwekurara kunokanganisa chikamu chimwe muzvina (25%) chemamagiredhi evadzidzi. Fungidzira mhedzisiro yacho!

Mudzidzi anoda kurara kwenguva yakareba sei?

Zvakanaka, kana kurara kwakakosha kudaro, unofanira kurara zvakadii? Kunyange zvazvo paine mutsauko mudiki pakati pevanhu, kune mamwe masangano makuru ehutano anoti ndiyo yakanakisisa. Sekureva kweCDC (muUS), vana vezera rechikoro, kureva kuti, avo vari pakati pemakore 13-18, vanoda maawa ari pakati pe8 ne10 ekurara pazuva (pamaawa makumi maviri nemana) kuti vave neutano hwakanaka. NSF (National Sleep Foundation) inotaurawo zvakafanana (maawa 8-10 kune avo vane makore 14-17).

NSF inokurudzira kuti vechidiki (vane makore 18-25) vari pakoreji vawane maawa ari pakati pe7 ne9 ekurara husiku. Kunyange zvazvo huwandu uhwu hwakaderera zvishoma pane hwevari kuchikoro, zvichiri kukosha kuzadzisa chinangwa ichi zuva rega rega kuti urambe wakamuka, uchidzora mafungiro ako, uye muviri wako uine hutano paunenge uchitarisana nematambudziko epakoreji. Aya haasi mazano chete, ichi chinodiwa mumuviri kuti uropi hwako hushande zvakanaka, kunyanya kurangarira zvawakadzidza. Kungofanana nekuchaja foni yako, uropi hwako hunoda kuchajwa zuva rega rega kuburikidza nekurara!

Asi chokwadi ndechipi? Vazhinji vehama nehanzvadzi dzedu havarari zvakanyanya sezvavanotaura. Data reHarvard rakaratidza kuti 11% chete yevadzidzi vekuAmerica vanorara zvakanaka mazuva ese. Vanenge 40% vanonzwa vakasununguka mazuva maviri pasvondo! Hazvifanirwe kunge zvakasiyana zvakanyanya munyika medu, handiti? Kushaya hope uku hakungokonzere kuneta chete, asiwo kunoderedza kugona kudzidza nekurangarira. Saka tinoda kudzidza zvakawanda, asi hatigone kuzviita nemazvo nekuda kwekuneta. Saka, kuziva kuti tinoda kurara zvakadii uye kunzwisisa kuti hatina hope dzakakwana sei ndiyo nhanho yekutanga yekubudirira muhupenyu hwevadzidzi.

Mazano Anoshanda: Ngativandudzei kurara kwedu kuti tiwedzere kurangarira kwedu!

Zvakanaka, ikozvino wava kuziva kukosha kwekurara. Asi unoita sei kuti zvishande pakati pezvidzidzo, mabasa epamba, uye nguva neshamwari? Hazvina basa. Kana ukaita zvigadziriso zvidiki zuva rega rega, unogona kuvandudza mhando uye huwandu hwekurara kwako. Ipapo uchayeuka zvawakadzidza zviri nani, uye muviri wako uchava neutano hwakanaka. Heano mamwe matipi akakunakira. Edza zvinhu izvi...

• Ngatigadzirei nguva: Ichi ndicho chinhu chakakosha! Jairai kuenda kunorara panguva imwe chete zuva nezuva uye kumuka panguva imwe chete. Musaite shanduko huru kunyangwe pakupera kwevhiki. Saka dambudziko rekuti "social jetlag" harizomuki. Wachi yemuviri (circadian rhythm) inoshanda nemazvo, uye zvichave nyore kurara nekumuka.
• Ita kuti imba yako yekurara ive nzvimbo yekurara: Imba yako yekurara inofanira kuva nzvimbo yekurara. Ita kuti ive yakasviba, yakanyarara, uye inotonhorera zvishoma. Shandisa maketeni asina kudzima, maearplugs , uye muchina weruzha chena kana uchida. Ita shuwa kuti matiresi nemapillow zviri nyore. Ipapo uropi hwako hunoziva kuti, "Yasvika nguva yekurara."
• Tanga Nguva Yekurara : Ita chimwe chinhu chinozorodza maminitsi makumi matatu kusvika makumi matanhatu usati warara. Izvi zvinogona kusanganisira kuverenga bhuku chairo (kwete pafoni yako!), kugeza nemvura inodziya, kana kutambanudza muviri zvishoma.Ita chimwe chinhu, teerera rwiyo runonyaradza, kana kuti dzidzira kufunga/kufungisisa. Usadzidze kana kukurukura matambudziko panguva yekurara!
• Sikirini ine njodzi: Bvisa chikara ichocho chechiedza chebhuruu... Chiedza chebhuruu chinobva kumafoni, mapiritsi, makomputa, uye maTV chinoparadza hormone inokonzera kurara inonzi melatonin . Saka, zviise parutivi kweinenge awa imwe usati warara. Kana usingakwanise kuzvirega, vhura mode iyoyo yeusiku.
• Chenjerera zvaunodya uye zvaunonwa: Dzivisa kunwa zvinwiwa zvine caffeine zvakaita sekofi, tii, zvinwiwa zvinopa simba, uye cola manheru/husiku. Nicotine (fodya) inomutsawo muviri. Inomutsa muviri. Kudya kusvika waguta dumbu rako rava pedyo nekurara uye kunwa hafu yegirazi remvura hazvina kunakawo. Zvinogona kukonzera kusagadzikana uye kukumutsa husiku.
• Kurara zvine hungwaru: Kurara kwenguva refu masikati kana kwenguva yakareba kunogona kuita kuti zviomere kurara husiku. Asi kurara kwenguva pfupi (inenge maminetsi makumi maviri kusvika makumi matatu) masikati kunogona kukubatsira kuvandudza pfungwa dzako uye kuwedzera mashandiro ako pasina kukanganisa kurara kwako husiku. Edza kuona kana zvichikunakira.
• Ngatidzorei kushushikana: Kumanikidzwa pabvunzo, matambudziko neshamwari, nyonganyonga kumba... Kana zvinhu izvi zvese zviri kufamba mupfungwa dzako, haugone kurara. Saka, dzidzira nzira yekuderedza kushushikana zuva nezuva. Nzira yekuchenesa pfungwa dzako... Nyora dhayari, ita maekisesaizi ekufema zvakadzama, ita yoga, kana kutaura nemunhu waunovimba naye. Kana ukachenesa pfungwa dzako masikati, hazvizokanganisi kurara kwako husiku.
• Maekisesaizi, asi chenjerera nguva yako: Kuekisesaiza zuva nezuva kwakaipa pakurara zvakanaka. Asi usaite maekisesaizi akasimba mukati memaawa mashoma ekuenda kunorara. Zvinogona kukurudzira muviri wako uye kunonoka kurara kwako. Edza kurovedza muviri mangwanani kana manheru.

Kana ukadzidzira kunyange mamwe emazano aya zuva nezuva, uchaona musiyano mukuru mukurara kwako. Uropi hwako huchashanda zviri nani, uchayeuka zvaunodzidza, uye uchakwanisa kubata bvunzo zviri nani. Saka, kurara hachisi chinhu chinogona kuchekwa, asi chakakosha pakudzidza kwako nehupenyu hwako hwese.

Pakupedzisira

Nyaya yacho yakajeka, handiti? Kurara hakusi kungomira chete muhupenyu hwemudzidzi, inzira inoshanda zvikuru, inokosha yakabatana nekudzidza nekurangarira. Kubva pamashiripiti ekuvaka ndangariro ekurara kwakadzama, kurara kweREM, kusvika pakuita kuti kurara kunokanganisa mhedzisiro yebvunzo sezvakaratidzwa netsvakurudzo, chimwe chinhu chakajeka: kuita kuti kurara kuve chinhu chakakosha inzira yakakosha yebvunzo dzekukunda! Kurara uchifunga kuti unoda nguva yakawanda yekudzidza kungovhara nzira yekuenda kuchinangwa ichocho. Nekuti zvinobvisa pfungwa dzako kugona kudzidza zvinhu zvitsva, kuchengeta zvawakadzidza, uye kuzviyeuka kana zvichidikanwa.

Saka, hama/hanzvadzi, kana muchida kudzidza zvakanaka, kurangarira, uye kupasa bvunzo, munofanira kuisa tsika dzakanaka dzekudzidza nekurara pamusoro pezvinhu zvamunokoshesa. Kana muchiziva kuti pamunenge makarara, pfungwa dzenyu dzinobatanidza ndangariro, dzinogadzirisa matambudziko, uye dzinokugadzirirai zuva rinotevera, muchaona kuti kurara hakusi mutoro, asi mari yakawanda. Kana mukashandisa mazano ataurwa pamusoro apa uye muchinatsiridza kurara kwenyu, muchakwanisa kushandisa simba guru reuropi hwenyu, ndangariro dzenyu dzichava dzakapinza, zvidzidzo zvenyu zvichave nyore, uye muchakwanisa kuvandudza kwete bvunzo dzenyu chete asiwo hupenyu hwenyu. Saka, rega kurara uye itai kuti kurara kuve shamwari yenyu yepamwoyo. Uropi hwenyu huchakutendai!

Mareferensi

Okano, K., Kaczmarzyk, JR, Dave, N., Gabrieli, JDE, & Grossman, JC (2019). Hunhu hwekurara, nguva, uye kugara kwenguva refu zvinobatanidzwa nekubudirira kuri nani muzvidzidzo zvevadzidzi vekukoreji. npj Science of Learning , 4 (1), Chinyorwa 16. https://doi.org/10.1038/s41539-019-0055-z

Nzvimbo dzeKudzora neKudzivirira Zvirwere (CDC). (n.d.). Kurara muVadzidzi veChikoro chepakati nechepasekondari . Zvakatorwa kubva pamapeji akakodzera eCDC (semuenzaniso, https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html )

Chikoro cheHarvard Medical, Chikamu cheMishonga yeKurara. (n.d.). Kurara neKurangarira . Zvakatorwa kubva 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). Maitiro ekubatanidza ndangariro dzemasisitimu panguva yekurara. Nature Neuroscience , 22 (10), 1598–1610. https://doi.org/10.1038/s41593-019-0467-3

National Sleep Foundation (NSF). (2020, Gumiguru 1). Unoda Maawa Mangani Ekurara Chaizvo? Zvakatorwa kubva https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Newbury, CR, Crowley, R., Rastle, K., & Tamminen, J. (2021). Kushaya Hope uye Memory: Ongororo dzeMeta-Analytic dzeZvidzidzo pamusoro peKushaya Hope Usati Wadzidza uye Mushure mekudzidza. Psychological Bulletin , 147 (11), 1215–1240. https://doi.org/10.1037/bul0000348 (Yakawanikwa kuburikidza nePMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC8893218/ )