A cewar Hukumar Lafiya ta Duniya, Adadin Ciwon Barci na Duniya shine kashi 27%.

A cikin "National Deep Sleep Exercise White Paper 2022 Sleep Rescue Plan" wanda iResearch Consulting ya fitar, bincike ya nuna cewa,tYa ƙarami mutum, ƙananan ƙimar barcin su, da waɗanda aka haifa bayan 2000 suna da mafi kyawun ingancin barci.

Barci mai kyau yana fitowa daga fahimtar kimiyya. A yau, zan raba muku ilimin sanyi sanyi guda 6:

1.Baccin bacci har yaushe?

Game da naps: barci barci minti 10-30 yana da kyau, tashi cike da tashin jini! Amma barcin barci mai tsawo, ba zai iya mayar da aikin makamashi ba, amma zai ji gajiya, jin rashin iya farkawa, barci ba cikakke ba.

ps: Ba a ba da shawarar yin barci ga masu fama da rashin barci mai tsanani ba.

2.Yaushe ya kamata ku sha madara shayi da kofi?

Bayan 14pm, ba a ba da shawarar shan ruwa da yawa ba! Milk shayi da kofi duka suna dauke da caffeine mai yawa, suna sha da rana, mutanen da ke fama da jinkirin metabolism za su sami matsala barci da dare.

3.Dole ne ku yi barci 8 hours a rana?

Yawan barci na yau da kullun ya bambanta tsakanin mutane masu shekaru daban-daban. A cewar Gidauniyar Barci ta Amurka, shawarar mafi kyawun adadin barci ga manya masu shekaru 18-64 shine kusan awanni 7-9.

Koyaya, mafi kyawun lokacin barcin kowa zai sami bambance-bambancen mutum, muddin ya dace da bukatun rayuwar yau da kullun, karatu da aiki.

4.Me za a yi kafin yin barci zai iya taimakawa barci?

Yi wanka kafin kwanciya barci (wanka shima abin yarda ne, amma don Allah kar a sha ruwan sanyi), ta hanyar haɓaka zafin jiki don faɗaɗa hanyoyin jini, inganta yanayin jini, da taimakawa barci.

Ba a ba da shawarar ayyuka irin su wasan bidiyo da kallon gajerun bidiyoyi waɗanda ke sa mutane su wuce gona da iri kafin su kwanta barci.

5.Kusan barci, girgiza kadan?

Irin wannan tsautsayi nan take, al’amarin faduwa da farkawa ana kiransa “shanyewar barci”, idan bugar fatalwa na lokaci-lokaci ya faru, mai yiwuwa ya nuna cewa aikin kwanan nan da hutu bai isa ba na yau da kullun, aiki ko matsi na nazari, tashin hankali, damuwa ko tsoro.

A cikin "National Deep Sleep Campaign White Paper 2022 Sleep Rescue Plan" wanda iResearch ya fitar, bincike ya nuna cewa ƙaramin ƙimar barci ya ragu, kuma ingancin barci bayan 00 shine mafi muni. Barci don tsarin rigakafi na jiki, tsarin endocrine, kwakwalwa, zuciya da jijiyoyin jini suna da matukar muhimmanci, da sauri kula da hankali!