Matakan barci

Menene Matakan Barci?

Barci ba yanayi iri ɗaya ba ne amma yana kewaya ta matakai daban-daban tare da nau'ikan igiyar kwakwalwa daban-daban, halaye na jiki, da ayyuka. Ilimin barci na zamani ya gane matakai hudu:

Yadda HealthKit ke Auna Matakan Barci

Apple Watch yana amfani da sigina da yawa don ganowa da rarraba barci:

• Accelerometer:Yana gano motsin jiki da nutsuwa
• Na'urar bugun zuciya:Yana bin tsarin jujjuyawar bugun zuciya halayen matakai daban-daban
• Hanyoyin numfashi:Yawan numfashi yana canzawa a duk matakan barci
• Koyon inji:Algorithms da aka horar akan bayanan polysomnography (labarin barci).

Bayanan Kimiyya

Me Yasa Aikin Gine-ginen Barci ke Da Muhimmanci

Barci ba kawai game da tsawon lokaci bane-datsarina abubuwan barci don sakamakon lafiya. Kowane mataki yana aiki daban-daban ayyukan nazarin halittu:

N3 (Barci mai zurfi):- Sigar hormone girma (80% yana faruwa a lokacin N3) - Gyaran nama da aikin rigakafi - Ƙwaƙwalwar ƙwaƙwalwa (ƙwaƙwalwar ƙira) - Tsarin metabolism

REM Barci:- sarrafa motsin rai da tsari - Tsari da haɓaka ƙwaƙwalwar sararin samaniya - Ci gaban kwakwalwa - Ƙirƙira da warware matsala

Abubuwan Binciken Alamar Kasa

Duk Shirin Binciken Mu (Maganin Halitta, 2024)

Binciken mai ban sha'awa ta amfani daainihin-duniya wearable datadaga Shirin Bincike na Duk Mu na NIH ya biyo baya6,785 mahalartasama da matsakaicin na4.5 shekaru.

Mahimmin Bincike:

• Zurfin Barci (N3):Ƙananan kashi na barci mai zurfi mai alaƙa da mafi girman rashin daidaituwar abin da ya faruatrial fibrillationkumakiba.
• REM Barci:Ƙananan kashi na barci na REM mai alaƙa da ƙarin rashin daidaituwa na abin da ya farubakin cikikumarashin damuwa.
• Rashin Ka'ida Bacci:Canjin lokacin bacci an annabtacututtukan zuciya da jijiyoyin jini.

"Matsalolin barci da na yau da kullun, fiye da tsawon lokaci, an danganta su da abubuwan da suka faru na kiba da yawan cututtukan zuciya da jijiyoyin jini." - Brittain et al., Magungunan yanayi, 2024

JAMA Neurology: REM Barci da Mutuwa (2020)

Nazarin2,675 maza mazabincikar barci REM da mace-mace.

Mahimmin Bincike:- Kowanne5% raguwa a cikin barcin REMhade da13% mafi girma duk-dalili mace-mace. - Ƙungiyar ta kasance mai mahimmanci bayan daidaitawa don tsawon lokacin barci.

Muhimmancin asibiti

Canje-canje masu alaƙa da shekaru

Gine-ginen barci a zahiri yana canzawa da shekaru:

Lura:Rage barci mai zurfi a cikin tsofaffi yana ba da gudummawa ga barci mai sauƙi, mafi rarrabuwa.

Abubuwan Da Suka Shafi Matakan Barci

Masu Rage Zurfin Barci:- Barasa (har ma da matsakaicin adadin) - Caffeine (musamman a ƙarshen rana) - Matsalar barci (apnea) - Shekaru - Damuwa na yau da kullun

Masu Rage Barcin REM:- Barasa - Cannabis - Wasu antidepressants (SSRIs) - Rashin barci (yana haifar da "sake dawowa" daga baya) - Agogon ƙararrawa suna katse zagayowar yanayi

Shawarwari

Inganta Gine-ginen Barci

1. Daidaituwa:Lokacin barci iri ɗaya da farkawa, har ma a ƙarshen mako (± 30 mintuna).
2. Hasken safiya:Minti 10-30 na haske mai haske a cikin awa 1 na farkawa.
3. Dimming maraice:Rage hasken haske 2-3 hours kafin barci.
4. Zazzabi:Bedroom mai sanyi (18-20°C / 65-68°F mafi kyawu).
5. Iyakance masu kawo cikas:Barasa da maganin kafeyin suna ƙasƙantar da ingancin bacci ko da tsawon lokacin bai shafe ba.

Magana

1. Brittain EL, et al. (2024) Tsarin bacci da haɗarin cuta na yau da kullun kamar yadda aka auna ta hanyar saka idanu na dogon lokaci tare da na'urorin sawa na kasuwanci.Magungunan yanayi, 30, 2648-2656.
2. Leary EB, et al. (2020) Ƙungiyar Rapid Motsin Ido Barci Tare da mace-mace a Tsakanin Shekaru da Manya.JAMA Neurology, 77 (10), 1241-1251.
3. Cibiyar Kula da Cututtukan Jijiya da bugun jini ta ƙasa. (2023) Basics Brain: Fahimtar Barci.