E se e ntse e le hora ea pele hoseng, empa letoto le lecha la "Game of Thrones" lea u tšoenya. Hona ke eng e phoso ka ho qeta hora e 'ngoe ka pel'a skrini ha u le betheng? Ho bonahala eka ha ho letho le molemo. Ho robala bosiu haholo ho bolela hore ha u fokotse nako ea ho robala. Ho pepesa 'mele oa hau bosiu bosiu ho ka ba le litlamorao tseo o kanna oa se tsebe le ka tsona. Leseli le hatella homone ea melatonin, eo bo-rasaense ba reng e romela molaetsa bokong hore ke nako ea ho robala, ka hona, boroko ba hao bo liehisoa ke TV (le lisebelisoa tse ling).
Ke bile "owl" bophelo bohle ba ka, lihora tse hlahisang litholoana ka ho fetisisa ho 'na ke ka mor'a 22:00, empa ke ikutloa hore kemiso ea "owl" e ama hampe bophelo ba ka le ponahalo ea ka. Ka hona, e le hore ke susumelletse ’na le “liphooko” tse ling ho robala bonyane pele ho khitla, ke ile ka ithuta liphello tsa lithuto tse fapa-fapaneng ’me ka akaretsa liphello tse bohloko tsa ho robala bosiu haholo le ho sebelisa lisebelisoa tse khanyang bosiu.
Boima bo feteletseng
“Liphooko” (batho ba robalang ka mor’a khitla ebe ba tsoha har’a motšehare) ha ba robale feela “li-larks” tse fokolang (batho ba robalang nakoana pele ho khitla ’me ba tsoha pele ho 8 hoseng). Ba ja lik'hilojule tse ngata. Litloaelo tsa ba tloaetseng ho robala - ho robala nako e khutšoanyane, nako ea ho robala ka morao le lijo tse boima ka mor'a 8pm - ka ho toba li lebisa ho boima ba 'mele. Ho phaella moo, The Washington Post e tlaleha liphetho tsa lipatlisiso tsa 2005 tse bontšang hore batho ba robalang lihora tse ka tlaase ho 7 bosiu ba atisa ho ba botenya (ho itšetlehile ka boitsebiso bo tsoang ho batho ba 10 ba lilemo tse 32 ho ea ho tse 49).
Mathata a pelehi
Tlhahlobo e sa tsoa hatisoa koranteng ea Fertility and Sterility e bontša hore leseli la bosiu le ka ama tsoalo ho basali ka lebaka la phello ea eona tlhahisong ea melatonin. 'Me melatonin ke hormone ea bohlokoa bakeng sa ho sireletsa mahe khatellong ea oxidative.
Mathata a ho ithuta
Nako ea ho robala morao-rao - ka mor'a 23:30 pm nakong ea lihora tsa sekolo le ka mor'a 1:30 hoseng ka lehlabula - e amahanngoa le lintlha tse tlaase tsa maemo le ho ba le monyetla o eketsehileng oa ho ba le mathata a maikutlo, ho latela Journal of Adolescent Health study. 'Me liphuputso tse hlahisitsoeng kopanong ea Associated Professional Sleep Societies ka 2007 li bontšitse hore bacha ba robalang bosiu haholo nakong ea sekolo (ebe ba leka ho lefella ho hloka boroko mafelo-beke) ba sebetsa hampe le ho feta.
Ho imeloa kelellong le khatello ea maikutlo
Lithuto tsa liphoofolo tse hatisitsoeng ka 2012 koranteng ea Nature li fana ka maikutlo a hore ho pepesehela khanya nako e telele ho ka baka khatello ea maikutlo hammoho le ho eketseha ha hormone ea khatello ea kelello ea cortisol. Ha e le hantle, ho thata ho bua ka ho tšoana ha liketso tsena liphoofolong le bathong. Empa Seimer Hattar, moprofesa oa baeloji Univesithing ea Johns Hopkins, o hlalosa hore “litoeba le batho ha e le hantle li tšoana haholo ka litsela tse ngata, ’me ka ho khetheha, ka bobeli li na le li-ipRGC mahlong a tsona. ). Ho phaella moo, mosebetsing ona, re bua ka liphuputso tse fetileng ho batho tse bontšang hore leseli le na le phello tsamaisong ea limbic ea boko ba motho. 'Me metsoako e tšoanang e teng ho litoeba. “
Ho senyeha ha boleng ba boroko
Ho robala ka pel'a k'homphieutha kapa TV - ke hore, ho robala ka leseli le ho ba teng ha leseli nakong eohle ea boroko - ho bontša hore ho robala ka pel'a k'homphieutha kapa thelevishene - ke hore, ho robala ka leseli le ho ba teng ha leseli. nakong eohle ea ho robala ha hao - e u thibela ho robala haholo le ho robala hantle 'me e etsa hore u tsohe hangata.