يشتكي واحد من بين كل 3 أشخاص من مشاكل الحصول على قسطٍ كافٍ من النوم.
تقنية تنفس تدعى تقنية4-7-8 ، تجعلك تنام فى أقل من دقيقة. ومن السهل القيام بها لكنها تستلزم تدريباً لتصبح مرتاحاً بالكامل معها.
اتخذ وضعية مريحة، بالجلوس أو الاستلقاء. تأكد أن ظهرك مستقيم. وطرف لسانك على سنانك العلوية الأمامية. تنفس من خلال فمك، ثم احبس أنفاسك وعد لـ 7. ثم أخرج الهواء عبر فمك، ثم عد إلى 8 قبل أن تستنشق مجدداً. كرر الدورة أربع مرات ومن المفترض أن تكون نائماً قبل الإعادة الأخيرة.
إذا هل تعمل التقنية؟
يضيف التوتر يوماً بعد يوم، الأدرينالين للدم. مما يجعل قلبك ينبض بشكل أسرع وأنفاسك أقصر وأسرع. ويقوم التمرين بالإطالة من تنفسك، بمعنى أنك تتنفس أكسجين أكثر وتبطىء من نبضك قليلاً. مما يساعد بشكل طبيعى على إرخاء جسدك.
اضطراب القلق أثناء النوم
ولكن السؤال هو: هل رصد جودة النوم أمر مفيد حقاً؟ فبعض مرضى الأرق المزمن يعانون ويدركون أن محاولة النوم أفضل طريقة للبقاء يقظين، في استجابة عسكية وصادمة للجسم!
وقد كشفت دراسة بحثية نشرها موقع The Next Web الهولندي، أن ساعات تتبُّع النوم تزيد الوضع سوءاً؛ إذ أُعطي المشاركون ساعات تتبُّع النوم وطُلب منهم إكمال قياسات الحالة المزاجية، وعمليات التفكير أثناء النهار، والنعاس أثناء فترات منتظمة على مدار اليوم.
مع ذلك، حدث تلاعب بنتيجة النوم وكان مقدار النوم وجودته التي حققها المشاركون متساوية في المجموعتين.
ووجدت الدراسة أن أولئك الذين قيل لهم إنهم يعانون من قلة النوم أثناء الليل يُظهرون مزاجاً سيئاً، ويواجهون صعوبات في عمليات التفكير خلال النهار ويشعرون بالنعاس أكثر.
أما أولئك الذين قيل لهم إنهم يتمتعون بنوم جيد أثناء الليل فأظهروا العكس.
وهذا يوضح أن بيانات أجهزة التتبع من شأنها تغيير حالتك العاطفية ومستويات التركيز خلال اليوم، حتى لو كانت القراءات دقيقة.
ونظراً إلى أن الأشخاص الذين يعانون من قلة النوم ربما كانوا أكثر عرضة لاستخدام هذه الأجهزة، فقد يشكل ذلك مصدراً مزيداً للقلق، لأنه من يؤدي إلى تفاقم المشكلات الصحية.
وأبرز أحد التقارير أن المزيد من المرضى يبحثون عن علاج لصعوبات النوم، بسبب نتيجة أجهزة تتبع النوم، حسب ما نشرته دورية Clinical Sleep Medicine المتخصصة باضطرابات النوم.
ونظراً إلى أن الدراسات أظهرت أن الاستخدام المفرط للأجهزة القابلة للارتداء يزيد من التوهم المرضي والاكتئاب، فثمة مخاوف من أن أجهزة النوم لها التأثير نفسه.
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