Momwe Mungayang'anire Nanu Kugona Mukugwiritsa Ntchito Fitbit Yanu
Sikuti onse ogona amapangidwa mofanana. Tonsefe tikudziwa kuti pali kusiyana kwakukulu pakati pa maola asanu ndi atatu ogona tulo, ndi maola asanu ndi atatu ogona tulo pamene mukukhala okonzeka, ndikukumverera ngati simukupita ku dreamland. Kwa kanthawi, kufotokoza momwe munagonera usiku usanachitike kunali kochepa ndi zomwe munakumbukira, komanso momwe munamvera tsiku lotsatira.
Tsopano pali matani a zipangizo zosiyana kuti akuthandizeni kufufuza momwe mumagonera, ndipo ena ogwira ntchito zolimbitsa thupi, kuphatikizapo zipangizo zingapo za Fitbit, angathe kuchitanso ntchitoyo. Akayamba kugula pamsika, zipangizozi zimangokuuzani nthawi yayitali (kapena osasunthira) komanso pamene mudayendayenda (ndipo mwina mukuwuka). Izo ndi zabwino ndi zonse, koma izo sizinachite mochuluka mwa kukudziwitse zabwino zonse zomwe inu mukugona mukupeza zinali.
Tsopano zipangizo zamakono zakhala bwino kwambiri. Mwachitsanzo, ena oyendetsa nyimbo za Fitbit, sangakuuzeni nthawi yayitali yomwe munagona, koma mukugona kotani mukakhala pansi pa mapepala. Mukudziwa momwe zimagwirira ntchito? Pano pali phokoso pachithunzi, ndi momwe mungamvetsetse magawo osiyanasiyana ogona omwe amatsata.
Kodi Ndikufunikira Chipangizo Chiti?
Kuti mugwiritse ntchito Pulogalamu ya Kugona, muyenera kugwiritsa ntchito chipangizo chochirikiza. Pakalipano, ndiwo otchuka a Fitbit omwe amadziwa kale kuchuluka kwa mtima wanu, makamaka Fitbit Alta HR, Fitbit Blaze, ndi Fitbit Charge HR. Zonsezi ndizitsulo zowonongeka, ndipo muyenera kuzisunga usiku wonse - zomwe zimatanthawuza kuyambira pamene mukugona mpaka mutadzuka m'mawa - kuti gawolo lizigwira ntchito. Kwa ine, kuvala tracker usiku kunayamba kuchepa pang'ono (ndimakonda kuchotsa maulonda ndi zodzikongoletsera musanayambe kugona), koma kamodzi ndikachita izo kwa masabata pang'ono ndimachotsa.
Momwe Ikugwirira Ntchito
Ngati mukanapita kwa dokotala kuti mukaphunzire tulo, mapulogalamu anu ogona angayesedwe ndi electroencephalogram, yomwe ingamvetsetse ubongo wanu. Mwinanso mungagwiritsidwe ntchito ndi makina ena omwe amayang'ana minofu yanu.
Ngakhale kuti Fitbit yanu siimaloledwa kupita kukawona katswiri wa kugona, imatengera zina mwa zinthu zomwezo mwa kufufuza momwe mumayendera mtima komanso kuyenda kwanu pamene mukugona (kapena mukugona). Pogwiritsa ntchito miyeso imeneyi, yatha kupanga malingaliro oyenera. Mwachitsanzo, ngati chiwerengero cha mtima wanu chikhalabe chimodzimodzi ndipo simusunthira ola limodzi, ndiye kuti mwayi uli bwino.
Fitbit imatha kuyang'ana kusiyana kwa kusiyana kwa mtima wanu (HRV) pamene mukugona, zomwe zimathandiza kuti mudziwe ngati mukuyenda pakati pa magulu osiyanasiyana ogona. Mwachiwonekere, ziwerengero zomwe mumapeza sizingakhale zolimba ngati zomwe mungapeze kuchokera kwa dokotala, koma ngati mukungofuna zambiri zokhudza inu nokha ndi momwe munagonera usiku watha ndiye kuti akhoza kuchita chinyengo.
Kumene Mungayesere Kuwerenga
Kuti muwone zotsatira zanu zakugona, muyenera kulowa mu pulogalamu ya Fitbit ndikugwirizanitsa chipangizo chanu - zomwe zikutanthauza kuti mufunikira kukhala ndi pulogalamuyi pa chipangizo chanu cha iOS kapena Android. Pulogalamu yowona tulo yako ndi yomweyo yomwe mumagwiritsa ntchito kuti muwone masitepe anu. Mukatero, mudzawona mwachidule zotsatira zanu mu tayi yakugona (Mudagona maola 7!). Muyenera kugona maola osachepera atatu kuti Maseŵera ogona asagwire ntchito. Iyenso sichitha kugwira ntchito ngati iwe ukuvala kuvala kwako kutayika pa dzanja lako, kapena ngati uli wotsika kwambiri pa mphamvu ya batri.
Ngati mukufuna kuona zomwe mukuwerenga, gwiritsani nambala ya nthawi yogona kuti mupite ku dashboard yogona. Kuchokera kumeneko, mudzatha kuona malo alionse ogona akuyimira fomu ya graph kuthetsa nthawi yochuluka yomwe munagwiritsira ntchito Pulogalamu iliyonse ya Kugona ndi momwe munali pafupi ndi cholinga chanu chogona pa tsiku.
Pezani pansi, ndipo mudzawona zotsatira zanu za kugona kwa tsikulo, komanso momwe mumagonera msinkhu wa sabata. Mukhoza kugwiritsira ntchito gawo lirilonse la kugona lomwe mukufuna kufotokozera maola ndi ola ndondomeko za momwe mudagona komanso malo ogona omwe mudali nawo nthawi yeniyeni. Mukhozanso kufotokozera momveka bwino monga momwe mumawerengera masiku makumi atatu ndi makumi asanu ndi atatu komanso momwe zizindikiro zanu zimagwirizanirana ndi anthu ena omwe ndi amuna kapena akazi anu.
Mitundu Yosiyanasiyana ya Kugona
Pofuna kufufuza, Fitbit inagwira ntchito ndi ochita kafukufuku ogona komanso National Sleep Foundatio n kuti asankhe mitundu ina ya tulo. Izi ndi zomwe mudzaziwona powerenga m'mawa mukadzuka. Pano pali kuwonongeka kwa wina aliyense, pamodzi ndi kufotokoza kwa Fitbit pazomwe gawo lirilonse limatanthauza:
Galamukani
Ponena za kukhala maso usiku, ambirife timaganiza kuti kudzuka ndi nkhani zoipa. Kutembenuka, kudzuka usiku ndi gawo labwino kwambiri la kugona. Ndipotu, kudzuka paliponse mu ballpark nthawi 10 mpaka 30 usiku umodzi wokha. Kotero, ngati ndinu mmodzi wa anthu omwe amapitirira maulendo angapo usiku, kapena amadzuka mpaka pee kamodzi kapena kawiri, muli ngati wina aliyense. Palibe chinthu chokhala ndi nkhawa kwambiri.
Kuwala Kuwala
Kuwala ndikogona pamene thupi lanu limayamba kuchepetsedwa usiku, ndi nthawi yomwe mumayamba kugona, koma mumatha kukonzanso mosavuta. Chitsanzo chabwino kwambiri ndi nthawi yomwe mukuyenda ndikugona mu sitimayo kapena pampando wonyamula galimoto ya mnzanuyo. Pamene mukugona tulo, mumatha kudziwa zomwe zikuchitika kuzungulira inu, ndipo wina akhoza kukudzutsani mosavuta - koma mudagona. Pa nthawi yogona imeneyi mtima wanu umachepa pang'ono kuchokera pamene uli maso. Chifukwa chakuti mungathe kukhala okonzeka mosavuta sizikutanthauza kuti izi sizothandiza - kugona tulo kumakuthandizani kuti mukhale ndi vuto la kuganiza komanso mwakuthupi, kotero kuti mutha kukhala ocheperapo patatha ora lagona tulo kuposa momwe munayambira musanayambe kuti snooze. Kwa ine, ndimakhala nthawi yambiri ndikugona, komanso maola ochepa ndisanadzuke m'mawa.
Kugona Kwambiri
Kugona tulo tofa nato ndi mtundu wa tulo umene mumafuna kukhala nawo usiku uliwonse. Mukadzuka m'mawa ndikuganiza kuti "Gosh, usiku umenewo, ndimakhala ndikugona tulo tofa nato". Mukamagona tulo tofa nato, zimakhala zovuta kukudzutsani kusiyana ndi nthawi yogona tulo. Thupi lanu limakhala lochepa kumvetsera ku zovuta, kupuma kwanu kumakhala pang'onopang'ono, ndipo minofu yanu imayamba kumasuka. Pa nthawi yogona imeneyi mtima wanu umakhala wokhazikika. Panthawi imeneyi thupi lanu limayamba kuchira mwakuthupi kuyambira tsiku lomwelo. Gawo ili limathandizanso chitetezo chanu cha mthupi, ndipo chingathandize ndi kukumbukira ndi kuphunzira. Mwamwayi, okalamba timapeza, tulo tofa nato tomwe timapeza; ngakhale kuti kugona kumasiyana pakati pa munthu ndi munthu.
REM
Mukadapambana pa gawo lanu loyamba kugona tulo madzulo, mumalowa mu REM. Nthawi zambiri mumakhala mukugona kwa REM nthawi yayitali pamene mukugona pafupipafupi. Mukakhala mu sleep sleep, ubongo wanu umayamba kugwira ntchito. Nthaŵi zambiri, maloto amapezeka panthawiyi. Pakati pa kugona kwa REM, mtima wanu umakhala mofulumira kwambiri, ndipo maso anu ayenda mofulumira. Mitundu pansi pa khosi nthawi zambiri imalephera kugwira ntchito panthawi imeneyi, gawo limodzi kuti likulepheretseni kuchita zomwe zikuchitika mu maloto anu. Kugona REM kumakuthandizani kuphunzira, kusintha maganizo anu, ndi kukumbukira. Panthawiyi ubongo wanu umagwirizananso ndi zomwe zinachitika tsiku lomwelo, ndikugwirizanitsa zochitika zanu kuti zisungidwe kukumbukira kwanu kwa nthawi yaitali.
Mmene Mungakulitsire Kuwerenga kwanu
Mosiyana ndi kutenga njira zina kuti zikuthandizeni kuti mukhale oyenerera, palibe njira yodziwika yowonjezeretsera kuŵerenga kwanu. Mu sabata; Komabe, Fitbit imapereka malingaliro angapo omwe mungathe kuwongolera manambala awo.
- Musamamwe mowa kwambiri. Pamene kumwa mowa musanagone kungakuthandizeni kugona, kungakuthandizeninso kudzuka usiku.
- Pangani nthawi yogona ndi nthawi yowuka. Ngati kukhala ndi nthawi yogona ndi nthawi yodzuka ndizovuta kwa inu, mukhoza kuika Fitbit yanu kuti ikukumbutseni kuti mugone kukagona nthawi yomweyo usiku uliwonse, kenako akudzutsani mmawa ndikumveka kuwala .
Ndikudziwa za ine, kungoika ma alamu awiriwo kunandichititsa mantha kwambiri. Nthawi zambiri ndimagwira ntchito mochedwa usiku, ndikuyang'ana Netflix, kapena kuchita zinthu zina kuzungulira nyumba. Pokhala ndi dzanja langa mwaulemu kundiuza kuti ndi nthawi yoti ndiganizire kugona ndi chikumbutso chabwino, ngakhale sindimatsatira malangizo ake nthawi zonse.
Pakati pa mizere yomweyi, popeza ndimagwira ntchito kunyumba, ndimakhala ndi "kuwuka pamene mukufuna". Kuyenda kwanga kuli mamita 10, sindikusowa kusamba kapena ngakhale kusintha zovala zanga ndisanayambe kugwira ntchito (ndizo zomwe zimasokoneza chakudya chamadzulo!), Ndipo ndimakhala ndikudzuka nthawi zonse 7 koloko tsiku lililonse. Izo zinati, nthawizina ine ndimadzuka pa 7 koloko ndikumaganiza kuti ndikhale patali pang'ono. Pamene izi zichitika zanga 7:30 kudzuka zingakhale pafupi ndi 8:30 ndimayamba ndikuyamba tsiku la ntchito. Ndi Fitbit yanga, ndaiyika pang'onopang'ono pa 8 am ngati sindisamuke ndikusuntha. Ndili ngati batani lomaliza lakummawa kuti mundiuze kuti inde, ndi nthawi yoti muyambe kugwira ntchito.
Ngati nthawi zonse mumakhala ndi vuto loti mugone mokwanira, ndiye kuti mwinamwake mungathe kukaonana ndi dokotala. Kuwerenga kwanu kuchokera ku Fitbit wanu kungakhale chithandizo chothandizira dokotala wanu kuti ayang'ane ndikupeza lingaliro loyambirira la zomwe mukukumana nazo, kotero iye akhoza kulangiza maphunziro oyenera kapena chithandizo kuti mupite patsogolo.