Mukufuna kuti antchito anu akhale odziwika bwino pantchito yawo.AKafukufuku akuwonetsa kuti kupanga kugona kukhala chinthu chofunikira kwambirikukwaniritsa. Kugona mokwanira kumatha kukhala njira yabwino yowonjezerera zotsatira zantchito zambiri, kuphatikiza kugwira ntchito, makhalidwe abwino, kuwona malingaliro abwino, ndi utsogoleri. Ngati mukufuna mitundu yabwino kwambiri ya antchito anu, muyenera kuwafuna kuti azigona mokwanira usiku wonse.
Kodi ndizotheka kukhala ndi njira yotsika mtengo, yosavuta kukhazikitsa kuti muwonjezereanthukugwira bwino ntchito powongolera kugona kwa antchito?
AKafukufuku amene akubwera adayang'ana pa funso iliikuchitidwa. Ofufuzaanamanga pa kafukufuku wam'mbuyomu omwe akuwonetsa kuti kuvala magalasi omwe amasefa kuwala kwa buluu kungathandize anthu kugona bwino. Zifukwa za izi ndi zaukadaulo pang'ono, koma mfundo yayikulu ndi yakuti melatonin ndi biochemical yomwe imapangitsa kugona ndipo imakonda kuwuka madzulo asanagone. Kuwala kumalepheretsa kupanga melatonin, zomwe zimapangitsa kuti zikhale zovuta kugona. Koma si kuwala konse komwe kumakhala ndi zotsatira zofanana - ndipo kuwala kwa buluu kumakhala ndi zotsatira zamphamvu kwambiri. Chifukwa chake, kusefa kuwala kwa buluu kumachotsa mphamvu zambiri zopondereza za kuwala pakupanga melatonin, kulola kuwonjezeka kwa madzulo kwa melatonin kuti kuchitike ndikupangitsa kuti munthu agone.
Kutengera kafukufukuyu, komanso kafukufuku wam'mbuyomu wolumikiza kugona ndi zotsatira zantchito,ofufuzaadatenganso gawo lotsatira kuti awone zotsatira za kuvala magalasi osefera a buluu pazotsatira zantchito. Mu maphunziro awiri a ogwira ntchito ku Brazil,guluadawunika zotsatira zambiri zantchito, kuphatikiza kugwira ntchito, machitidwe othandizira, machitidwe oyipa pantchito (monga kuzunza ena monga ntchito), ndi momwe ntchitoyo ikuyendera.
Kafukufuku woyamba adafufuza oyang'anira 63, ndipo kafukufuku wachiwiri adawunika oyimira makasitomala 67. Maphunziro onse awiriwa adagwiritsa ntchito kafukufuku wofanana: Ogwira ntchitowo adakhala sabata imodzi atavala magalasi osefera a buluu kwa maola awiri asanagone usiku uliwonse kwa sabata. Ogwira ntchito omwewo adakhalanso sabata imodzi atavala magalasi a "sham" kwa maola awiri asanagone usiku uliwonse. Magalasi a sham anali ndi mafelemu omwewo, koma magalasi sanasefe kuwala kwa buluu. Ophunzira analibe chifukwa chokhulupirira kuti padzakhala zotsatira zosiyana za magalasi awiri a magalasi pa tulo kapena ntchito, kapena momwe zotsatirazo zidzachitikira. Tidatsimikiza mwachisawawa ngati aliyense amene adatenga nawo mbali adakhala sabata yoyamba akugwiritsa ntchito magalasi osefera a buluu kapena magalasi a sham.
Zotsatirazo zinali zogwirizana modabwitsa pamaphunziro awiriwa. Poyerekeza ndi sabata yomwe anthu ankavala magalasi a sham, mu sabata yomwe anthu ankavala magalasi owonetsera kuwala kwa buluu omwe adachita nawo adanena kuti akugona kwambiri (5% motalika mu phunziro la oyang'anira, ndi 6% motalika mu phunziro la oimira makasitomala). ndi kupeza tulo tapamwamba (14% bwino mu maphunziro oyang'anira, ndi 11% bwino mu kafukufuku woimira makasitomala).
Kuchuluka kwa tulo ndi ubwino zonse ziwiri zinali ndi zotsatira zabwino pazotsatira zonse zinayi za ntchito. Poyerekeza ndi sabata yomwe ophunzira adavala magalasi a sham, mu sabata yomwe anthu adavala magalasi owonetsera kuwala kwa buluu, ophunzirawo adanena kuti akugwira ntchito kwambiri (8.51% apamwamba mu maphunziro a oyang'anira ndi 8.25% apamwamba mu kafukufuku woimira makasitomala), khalidwe lothandizira kwambiri (17.29% ndi 17.82% zambiri mu phunziro lililonse, motsatira), ndi makhalidwe oipa ocheperapo (11.78% ndi 11.76% ochepa, motsatira).
Mu kafukufuku wamamanejala, omwe adatenga nawo gawo adanenanso kuti machitidwe awo adakwera ndi 7.11% atavala magalasi osefera a buluu poyerekeza ndi magalasi a sham. Koma zotsatira za ntchitoyo ndizofunika kwambiri pa kafukufuku woimira makasitomala. Mu kafukufuku woimira makasitomala, kuwunika kwamakasitomala kwa wogwira ntchito aliyense kunawerengedwa tsiku lonse lantchito. Poyerekeza ndi pamene ogwira ntchito makasitomala ankavala magalasi a sham, kuvala magalasi osefera a buluu kunapangitsa kuti chiwerengero cha makasitomala chiwonjezeke ndi 9%.
Mwachidule, magalasi osefa a buluu amawongolera kugona ndi ntchito.
Chochititsa chidwi kwambiri pazotsatirazi ndi kubweza komwe kumachokera pazachuma. Ndikovuta kuwerengera mtengo wa wogwira ntchito yemwe ali ndi 8% yotanganidwa kwambiri, 17% apamwamba pothandizira khalidwe, 12% otsika mu khalidwe loipa la ntchito, ndi 8% apamwamba pa ntchito. Komabe, chifukwa cha kuwononga ndalama za anthu, izi zitha kukhala zochulukirapo.
Pakafukufuku wa ogwira ntchito zamakasitomala, mwachitsanzo, kuchuluka kwa magwiridwe antchito kunali kuwerengera kwamakasitomala kukhutitsidwa kwawo ndi ntchitoyo, zomwe ndi zotsatira zovuta kwambiri. Mosiyana ndi zotsatira zamtengo wapatalizi, magalasiwa akugulitsidwa pakali pano $69.00, ndipo pakhoza kukhala magalasi ena ofanana omwe angapangitse zotsatira zofanana (chitani kafukufuku wanu, ngakhale - magalasi ena ndi othandiza kwambiri kuposa ena). Ndalama zazing'ono ngati izi zopezera phindu lalikulu ngati izi zitha kukhala zopindulitsa kwambiri.
Pamene sayansi ya kugona ndi circadian ikupita patsogolo, padzakhala njira zambiri zogwiritsira ntchito njira zothandizira kugona zomwe zimabweretsa zotsatira zopindulitsa za ntchito. Ogwira ntchito ndi mabungwe pamapeto pake adzakhala ndi mndandanda wazomwe mungachite kuti apititse patsogolo kugona kwa ogwira ntchito, kuti aliyense apindule. Koma magalasi osefera a buluu ndi gawo loyamba losangalatsa chifukwa ndi losavuta kugwiritsa ntchito, osasokoneza, ndipo - monga momwe kafukufuku wathu amasonyezera - ogwira mtima.