Tsawon bacci
Menene Tsawon Barci?
Tsawon barci yana auna jimlar lokacin da aka kashe a matakan bacci (N1, N2, N3, REM) yayin babban lokacin barci. Ya kebance lokacin da aka yi barci a farke kafin yin barci ko lokacin tashin dare.
Yadda HealthKit ke Auna Shi
Apple Watch yana bin "Lokacin Barci" vs "Lokaci A Bed": *Lokacin A Bed:Daga lokacin da kuka kunna Hankalin Barci har sai kun kashe shi (ko dakatar da motsi). *Lokacin Barci:Ainihin mintuna na siginar ilimin halittar jikin ku (ƙarfin zuciya, motsi) sun dace da yanayin barci.
"Lokacin Barci" kawai ya ƙidaya zuwa burin tsawon lokacin bacci.
Bayanan Kimiyya
Tsarin Mutuwar U-Siffa
Dangantaka tsakanin tsawon lokacin barci da mace-mace akai-akai tana biye da aLankwasa mai siffar U: duka kadan da kuma yawan barci suna da alaƙa da haɗari mafi girma.
| Tsawon bacci | Hadarin Dangi | Mabuɗin Nazarin |
|---|---|---|
| < 6 hours | 12% ya karu da mace-mace | Cappuccio et al., Barci, 2010 |
| 7-8 hours | Magana (mafi ƙarancin haɗari) | - |
| > 9 hours | 30% ya karu da mace-mace | Cappuccio et al., Barci, 2010 |
> Lura: Dogon barci (> 9 hours) sau da yawa alama ce ta yanayin rashin lafiya (rashin damuwa, kumburi) maimakon dalilin cutarwa kai tsaye.
Kudin Bashin Barci
Nazarin aLafiyar Barci (2015)an tabbatar da cewa ɗan gajeren lokacin barci (< 6 hours) yana ƙaruwa da haɗarin: * Kiba (55% mafi girman haɗari) * Nau'in ciwon sukari na 2 * Hawan jini *Cutar Zuciya * Rashin hankali
Muhimmancin asibiti
Abubuwan Bukatun Shekaru
TheGidauniyar barci ta kasakumaCibiyar Nazarin Magungunan Barci ta Amirkabayar da waɗannan jeri na yarjejeniya:
| Rukunin Shekaru | Nasiha | Zai Iya Kasance Dace | Ba a Shawarar ba |
|---|---|---|---|
| Babban Matashi (18-25) | 7-9 hours | 6 ko 10-11 | <6 ko > 11 |
| Manya (26-64) | 7-9 hours | 6 ko 10 | <6 ko > 10 |
| Manya (65+) | 7-8 hours | 5-6 ko 9 | <5 ko > 9 |
Quality > Yawan?
Tsawon lokaci ya zama dole amma bai wadatar ba. Sa'o'i 8 na rarrabuwa, barci mai sauƙi yana da ƙarancin farfadowa fiye da sa'o'i 7 na ƙarfafawa, barci mai zurfi. Koyaya, ba tare da isasshen lokaci ba, ba zai yuwu a zagaya ta cikin isassun matakan barci na REM da zurfin bacci ba.
Shawarwari
Tagan "Damar Barci".
Don samun7.5 hoursna ainihin barci, da alama kuna buƙatar a8.5h ku"damar barci" taga don lissafin: * Latency Barci (lokacin yin barci): 10-20 mins * Farkawa na dare: 20-40 mins (na al'ada)
Dabarun daidaitawa
- Social Jetlag:Canja jadawalin barcin ku da sa'o'i 2+ a karshen mako ("kamawa") yana rushe rudun circadian da lafiyar rayuwa. Nufin kiyaye lokutan farkawa cikin awa 1.
- Natsuwa:Kwancen bacci (minti 20) na iya taimakawa faɗakarwa amma kar a maye gurbin fa'idodin bacci na dare.
Magana
- Cappuccio FP, et al. (2010) Tsawon barci da duk-dalilin mace-mace: nazari na yau da kullun da meta-bincike.Barci, 33 (5), 585-592.
- Hirshkowitz M, et al. (2015) Shawarwari na tsawon lokacin barcin Gidauniyar Barci: Hanyar da taƙaitaccen sakamako.Lafiyar Barci, 1 (1), 40-43.
- Watson NF, et al. (2015) Adadin Barci da aka Shawarar don Balaga mai Lafiya: Bayanin Haɗin gwiwa na Cibiyar Nazarin Magungunan Barci da Cibiyar Nazarin Barci.Barci, 38(6).