🎶 2022-03-11 20:16:02 - Paris/France.
Anthu ambiri amatha pafupifupi gawo limodzi mwa magawo atatu a moyo wawo wonse akugona, koma kwa ambiri zochitikazo sizongochitika mwachilengedwe kapena zotonthoza momwe zingakhalire.
Malinga ndi kunena kwa bungwe la American Sleep Association, akuluakulu okwana 70 miliyoni ku United States amadwala matenda amene amasokoneza tulo, zomwe zimawononga ndalama zokwana madola 16 biliyoni chaka chilichonse. Kusowa tulo ndi vuto lofala kwambiri, lomwe limakhudza munthu wamkulu mmodzi pa atatu aliwonse panthawi inayake pamoyo wawo komanso 1 mwa 3 aliwonse. Kusagona mokwanira kwachititsa kuti pakhale matenda osiyanasiyana monga matenda a shuga a mtundu wachiŵiri, kulephera kwa mtima, kuthamanga kwa magazi, kuvutika maganizo, kunenepa kwambiri, kufooka kwa chitetezo cha m’thupi, ndiponso kuchepa kwa chilakolako cha kugonana.
Ngati mungagwirizane ndi kulimbanako, mungafune kulingalira kuyesa njira yopanda mankhwala: kumvetsera nyimbo.
Kafukufuku wazaka makumi angapo akuwonetsa kuti mitundu yambiri ya nyimbo imatha kuthandiza anthu kugona mwachangu ndikuwongolera kugona bwino. Kafukufuku wapa intaneti wa 2018 wa akuluakulu 615 omwe adasindikizidwa mu nyuzipepala ya PLOS One adapeza kuti 62% adati amamvera nyimbo nthawi ndi nthawi usiku kuti awathandize kugona, 35% adazigwiritsa ntchito kamodzi pa sabata ndipo 4% adazigwiritsa ntchito usiku uliwonse. (Ofufuzawo adawona kuti zitsanzo zawo sizingakhale zoyimira anthu wamba.)
Tinayesa zathu (zosagwirizana ndi sayansi) kafukufuku wa Twitter kuti tiwone kuti ndi anthu angati omwe amagwiritsa ntchito nyimbo kuti awathandize kugona. Ponseponse, 28% (mwa ofunsidwa 218) amagwiritsa ntchito nthawi zonse, pomwe 12% adanena kuti adayesapo, koma sizinawathandize.
Ngati kumvetsera nyimbo musanagone kumamveka ngati njira yosangalatsa yogona, pali akatswiri - omvera nyimbo - omwe angakuthandizeni kugwiritsa ntchito njirayi bwinobwino.
"Chithandizo chanyimbo ndi kafukufuku wake wa kugona zikukulirakulira ngati buku, lokhudzidwa ndi chikhalidwe, lopanda mtengo, komanso lotetezeka," Joanne Loewy, katswiri wanyimbo komanso woyambitsa wamkulu wa Louis Armstrong Center of Music and Medicine pa Mount Sinai Beth Israel in New. York, adauza BuzzFeed News. "Ubongo wathu umakonda kuneneratu ndipo umachita bwino pamapangidwe. Chifukwa chake, ndi nyimbo ndi chithandizo chanyimbo, tili ndi njira zapadera zothanirana ndi tulo pothandiza anthu kuti azitha kumasuka.
Ngakhale kuti nyimbo sizingalowe m'malo mwa mankhwala operekedwa ndi dokotala kapena mankhwala oletsa kugona, simuyenera kukhala ndi vuto la kugona kapena kukhala wokonda kuimba kuti muyese kugona bwino.
N’chifukwa chiyani nyimbo zimathandiza anthu ena kugona?
Kumvetsera nyimbo tsiku lonse kungathandize anthu kumva bwino ndi kuwasokoneza ku zovuta zomwe zingayambitse nkhawa kapena kuvutika maganizo. Zimakhalanso chimodzimodzi usiku, ndipo nyimbo zimatha kuthandiza anthu ena kugona mwachangu komanso kugona bwino.
Malinga ndi kafukufuku wa 2012 wofalitsidwa mu International Journal of Nursing Studies, akuluakulu 25 omwe ali ndi vuto la kusowa tulo omwe amamvetsera nyimbo "zotsitsimula" kwa mphindi 45 asanagone kwa masiku anayi anali ndi kupuma kwabwino, kuchepetsa kugona siteji yachiwiri (gawo lopepuka mu non -somniacs). Kugona kwa REM) ndi kugona kwa REM kwautali poyerekeza ndi gulu lolamulira lomwe silinamvere nyimbo. Kugona kwa REM kumalumikizidwa ndi maloto ndi kugona kwambiri, zomwe ndizofunikira pakugwira ntchito kwachidziwitso, kukumbukira, kukonza malingaliro, ndi kuphunzira.
Kafukufuku wa 2014 wofalitsidwa mu Journal of Alternative and Complementary Medicine anapeza zofanana zomwezo mwa achinyamata omwe ali ndi nthawi yayitali yogona, kutanthauza kuti anatenga pafupifupi mphindi 10 kapena kuposerapo kuti agone.
Chimodzi mwa zifukwa zomwe kumvetsera nyimbo kungakuthandizeni kugona ndi chifukwa kumachepetsa kupanikizika kwa hormone cortisol, kutulutsa chisangalalo ndi kukhutira kwa ma neurotransmitters monga dopamine, ndikudumpha dongosolo lanu lamanjenje. malinga ndi kunena kwa Dr. Michael Jaffee, mkulu wa chipatala cha Neurology Sleep Clinic pa yunivesite ya Florida.
Kuphatikiza apo, kupuma kwanu ndi kugunda kwamtima kumatha kulumikizana ndi nyimbo pakapita nthawi. Chodabwitsa ichi, chotchedwa entrainment, chimalimbikitsa kupuma. Jaffee adauza BuzzFeed News kuti nyimbo zambiri zomwe zimathandizira kugona bwino nthawi zambiri zimasewera mozungulira 60 mpaka 80 kumenyedwa pamphindi, zomwe zili pafupi ndi kugunda kwamtima kwapamtima kwa munthu wamkulu wazaka 60. (Nyimbo zasonyezedwanso kuti zimakhudza adani, kuwongolera kadyedwe kawo ndi zizolowezi zoyamwa.)
Kumvetsera nyimbo musanagone kungakusokonezeninso phokoso lina monga magalimoto akunja, ofanana ndi makina a phokoso oyera. Mosiyana ndi nyimbo, komabe, phokoso loyera (lingaliro la mafani a whirring kapena static radio) limatulutsa maphokoso osasinthasintha, nthawi imodzi pa ma frequency omwewo omwe amatha kulepheretsa phokoso lakumbuyo komanso losokoneza. Ofufuza za tulo nthawi zambiri amaona kuti kumveka kwa chilengedwe ngati mvula kapena mathithi ndi phokoso loyera.
Phokoso loyera silimaphunziridwa bwino ngati nyimbo zogona, koma yoyambayo ingakhale yopindulitsa kwambiri kwa anthu ena chifukwa kusasinthasintha kwake kungakhale kosokoneza kwambiri kuposa nyimbo, malinga ndi Thomas Dickson, katswiri woimba nyimbo yemwe amagwira ntchito ku Empirical Musicology Laboratory. Yunivesite ya New South Wales ku Australia. Komabe, phokoso loyera litha kukhala chida chosathandiza kwambiri kwa anthu omwe amawakwiyitsa, adawonjezera.
Mitundu ya nyimbo zomwe zimathandiza anthu kugona zimasiyana mosiyanasiyana. (Dickson adanena kuti kafukufuku wake adapeza kuti chirichonse kuchokera ku nyimbo zachikale kupita ku nyimbo zozungulira mpaka nyimbo za pop ndi zamtundu zikhoza kugwira ntchito.) Muyenera kuyesa mtundu uliwonse wa nyimbo zomwe zingakuthandizireni, koma zingakhale zabwino kwa inu. sankhani nyimbo zambiri musalimbikitse kuvina. , kukhala ndi mawu ofewa komanso opanda mawu.
Ndipo mudzafuna kupewa kuvala mahedifoni mukugona, Jaffee adati, chifukwa amatha kuwononga makutu kapena kumutu; Angathenso kukulepheretsani kumva ma alarm kapena mavuto m'nyumba mwanu.
M'malo mwake, akatswiri amalangiza kuimba nyimbo pa sipika yokhala ndi chowerengera chodziwikiratu kuti zisasewere usiku wonse. Izi zati, kumvetsera nyimbo zanu kungakhale kovuta ngati mugawana bedi ndi munthu amene amaona kuti ndi zosasangalatsa. Kukambirana kwina ndi mnzanu kungakhale kofunikira.
Kumbukirani, uyenera kudekha, akuchenjeza Dickson. Nthawi zambiri, kafukufuku akuwonetsa kuti zimatenga pafupifupi milungu itatu kapena inayi kumvetsera mosalekeza nthawi yogona nthawi imodzi usiku uliwonse kuti nyimbo ziwongolere kugona.
Jaffee amalimbikitsa kumvetsera nyimbo masana kaye kuti awone ngati zimathandizira kupumula ndi chisangalalo zomwe zingakuthandizeni kugona usiku. (Pewani nyimbo zomwe zingayambitse kutengeka maganizo kwamphamvu, zomwe zingakhale zotsutsana ndi kupumula.)
Voliyumu ndi yofunikanso. Yesetsani kuchita chilichonse chochepera ma decibel 50 (mofuula ngati firiji yabata kapena mvula yochepa), adatero Dickson, kapena ingoyambani ndi voliyumu "yokhala chete momwe mungathere."
Nazi zina mwazochita zogona bwino zomwe muyenera kutsatira:
- Pewani zipangizo zamagetsi, kuwerenga, kuonera TV, kapena kugwira ntchito pabedi
- Imwani kafeini masana asanakwane
- Sungani chipinda chanu chamdima momwe mungathere
- Kuchita masewera olimbitsa thupi isanakwane 14 koloko masana - apo ayi ma endorphin angapangitse kuti zikhale zovuta kugona
- Muzigona nthawi yomweyo usiku uliwonse, ngakhale Loweruka ndi Lamlungu
- Sungani ziweto m'chipinda chanu, makamaka amphaka
- Khalani ndi cholinga chogona maola 12 mpaka 12 usiku ngati mungathe (ana azigona maola 16 mpaka XNUMX; makanda azigona maola XNUMX mpaka XNUMX)
Kumbukirani kuti nyimbo zilizonse zachisawawa zitha kukuchitirani chinyengo kapena sizingakulepheretseni. Mapulogalamu otchuka ogona komanso opumula monga Calm, Headspace, ndi BetterSleep atha kukhala njira yabwinoko; amapereka nyimbo zojambulidwa kapena kukulolani kuti mupange nyimbo zanu.
Kuti mupeze njira yosinthira makonda anu, akatswiri oimba nyimbo amatha kusankha kapena kupanga nyimbo ndi ma protocol omwe amakwaniritsa zosowa zanu.
Kodi akatswiri oimba nyimbo ndi chiyani?
Othandizira nyimbo amaphunzitsidwa zama psychology, zamankhwala, ndi nyimbo ndipo amagwira ntchito ngati asing'anga odziyimira pawokha limodzi ndi madotolo, akatswiri amisala, omvera, akatswiri azaumoyo, ndi akatswiri azaumoyo, kutchula ochepa.
Kwa zaka zambiri, akhala akugwiritsa ntchito nyimbo m’malo monga zipatala ndi m’nyumba zosungira anthu okalamba kuti atonthoze akuluakulu amene ali ndi vuto la maganizo, kuwongolera luso lolankhulana ndi ana amene ali ndi vuto la autism, komanso kuchepetsa ululu kwa odwala m’chipatala.
Othandizira nyimbo amathandizanso anthu omwe amavutika kugona ngakhale kuti ali ndi mankhwala kapena chithandizo chamaganizo, zomwe zimathandiza anthu kusintha momwe amaganizira za kugona ndikukhala ndi zizolowezi zabwino pogona.
Aliyense akhoza kuyimba foni ndi kupanga nthawi yokumana ndi katswiri wanyimbo kuti athetse vuto la kugona, koma anthu nthawi zambiri amatchulidwa kwa akatswiri ndi madokotala ena monga akatswiri amisala, anatero Loewy, katswiri wa nyimbo wa New York. York.
Poyamba, katswiri wanyimbo "adzapereka" zizolowezi zothandiza za kugona, Loewy adati, monga kupewa kudya osachepera maola awiri asanagone. Magawo ena amakhudzanso chifukwa chomwe simungagone, ubwana wanu, zowawa pamoyo wanu, zizolowezi zapanthawi yogona, ndi zomwe mumakonda ndi zomwe simukonda pankhani ya mawu ndi zida zosiyanasiyana. Chotsatira: iwo akhoza kupanga mwambo njanji kapena playlists basi.
Pogwiritsa ntchito nyimbo zolimbitsa thupi zomwe adapanga, Loewy amayamba ndikuyimba nyimbo kapena nyimbo zodziwika bwino kapena zomwe zimapangitsa kuti anthu azikhala otetezeka. Kenako amachotsa mawu onse, ngati odwala akufuna, ndikusintha mita (kumenyedwa ndi mipiringidzo). Kenako amatha kugwiritsa ntchito zida zoimbira ndi kukonzanso kamvekedwe kake, kugwirizana, ndi nyimbo kuti zigwirizane ndi kupuma kwa munthuyo.
Zolemba zomaliza ndi gulu lapadera koma losavuta la mawu odziwikiratu, obwerezabwereza komanso otonthoza, "zomwe ubongo umayang'ana kuti usungunuke," adatero Loewy. Pambuyo pa magawo angapo akumvetsera nthawi yeniyeni kuchipatala kuti awone momwe odwala amayankhira nyimbo, amatha kulembera mndandanda wa nyimbo kuti azimvetsera kunyumba kuyambira theka la ola asanagone.
Kwa ena, mndandanda wamasewerawa utha kukhala mphindi 15 mpaka 20, koma kwa ena omwe ali ndi nkhawa kwambiri, mwachitsanzo, amatha kukhala pafupifupi mphindi 40, adatero Loewy.
Komabe palibe njira yopangira magawo kapena chithandizo chanyimbo, kuphatikiza kutalika kwa ulendo uliwonse; mapulani a chithandizo amatha kuyambira miyezi itatu mpaka zaka zisanu. Zimangotengera mkhalidwe wapadera wa munthu, adatero. Mwachitsanzo, munthu wina wazaka 60 amene akuda nkhawa kuti mwana wawo wachotsedwa ntchito posachedwapa angafunike nthawi yotalikirapo kusiyana ndi wazaka 25 amene akusamalira mnzake wa m’chipinda cham’mwamba waphokoso.
Ngakhale mapulogalamu ogona angathandize anthu ena, Loewy si wokonda.
"Ndimakhulupirira kuwunika kwa munthu payekha chifukwa mapulogalamuwa amalingalira kuti anthu amakonda nyimbo zamtundu wina, zomwe zimakhala zachilendo komanso zopanda chikhalidwe komanso kusintha kwa tempo. Sindimawapeza omasuka kwambiri,” adatero Loewy. Poyerekeza ndi zomwe akatswiri oimba nyimbo amapereka, "zili ngati kusiyana pakati pa kupita kumalo odyera ndi kupita kumalo odyera achi French enieni".
Momwe mungapezere woyimba nyimbo
Pakadali pano pali akatswiri oimba ovomerezeka 9, olankhulira Music Therapist Certification Board adauza BuzzFeed News. Pa chiwerengerochi, 712 amagwira ntchito ku United States.
Kafukufuku wa 2019 wopangidwa ndi American Music Therapy Association adapeza kuti anthu opitilira miliyoni imodzi adalandira chithandizo chanyimbo mu 2018, kutengera mayankho a akatswiri pafupifupi 3. Komabe, sizikudziwika kuti ndi anthu angati omwe amalandila chithandizo chanyimbo pazokhudza kugona, makamaka.
Kafukufukuyu adawonetsanso kuti chindapusa chapakati pa magawo opangira nyimbo ku United States ndi $77 pa ola limodzi. magawo amagulu amawononga pafupifupi $88 pa ola limodzi.
Kutengera komwe mukukhala, chithandizo chanyimbo ndi ntchito yobweza Medicare kapena Medicaid. Makampani ena a inshuwaransi ngati Blue Cross Blue Shield, United Healthcare, Cigna ndi Aetna azilipira ntchitoyi, malinga ndi AMTA. Nthawi zambiri, chithandizo chanyimbo, monga mitundu ina, chimabwezedwa chikavomerezedwa kale ndipo "chimawonedwa ngati chofunikira pamankhwala kapena pamakhalidwe kuti akwaniritse zolinga za wodwalayo," malinga ndi bungweli.
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SOURCE: Ndemanga za News
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