Sɛ wopɛ anɔpa pa a, sesa nea woyɛ wɔ 7 p.m.

Anɔpa a Wopɛ no, Wɔasi Anadwo a Edi Ansa

Produivity guru biara atɔn wo daeɛ korɔ no ara: sɔre ntɛm, keka wo nipadua, kyerɛw wɔ wo journal mu, dwene ho simma du, na hwɛ w’asetena a ɛsakra. Woasɔ ahwɛ. Ebia wobataa ho dapɛn biako, ebia abien. Afei client frɛ a ɛbaa akyiri no maa wo nna fii kwan so, anaasɛ Netflix kraman tokuru bi piaa bere a wode bɛda anadwo fã, na mpofirim ara wo 5:30 a.m. alarm no yɛɛ te sɛ w’ankasa ntua. Nokware a ɛyɛ katee ne sɛ wo anɔpa fi ase 7 p.m. — ɛnyɛ bere a wo alarm no bɔ. Nnɔnhwerew a edi anwummere aduan akyi no ne baabi a wɔreboaboa wo ɔkyena ano komm, sɛ eye anaasɛ enye. Sɛ wopɛ sɛ awiei koraa no wopaapae mmara no mu wɔ anɔpa a ɛsow aba na ahoɔden wom a, gyae wo owia apuei amanne no mu nsakrae na fi ase yɛ w’anwummere no foforo.

Nea Enti a Anwummere Suban Wɔ Leverage Pii Sen Anɔpa De

Nyansahu a ɛwɔ ha no yɛ nea emu nna hɔ. Dae ho nhwehwɛmufo Matthew Walker adwuma a ɔyɛe wɔ UC Berkeley kyerɛ sɛ mpanyimfo a wɔkura mframa a wɔde siw ano a ɛkɔ so daa ansa na wɔada mu no nya nna a emu dɔ 23% na wɔbɔ amanneɛ sɛ wɔn adwene mu yɛ den kɛse anɔpa a edi hɔ no. W’amemene no ntumi ndum te sɛ kanea switch — ɛde nkakrankakra brɛ ase wɔ dɔnhwerew biako kosi abien mu, na ɛnam sakre so fa akwan horow a ɛma w’ani da hɔ ansa na ayɛ krado ama nna a ɛsan de ma. Nea woyɛ wɔ saa nsakraeɛ mfɛnsere no mu na ɛkyerɛ biribiara a ɛdi akyire no su.

Nnipa dodow no ara bu anwummere sɛ bere a aka — ntrɛwmu a enni nsusuwii a ɛda adwuma awiei ne adwenem naayɛ ntam. Wɔkyinkyin sohyial media so, wɔhwɛ television fã, bua email kakraa bi bio, na wosusuw nea enti a wɔsɔre a wɔn ho adwiriw wɔn na wɔayɛ basaa no ho. Anwummere no nyɛ bere a aka. Ɛyɛ prime time ma wo ɔkyena. Sɛ wosa wɔn a wɔyɛ post-7 p.m. nnɔnhwerew a wode w’adwene asi so no, wobɔ nea nna ho nyansahufo frɛ no "da nhyɛso" — abɔde mu abɔde mu nneɛma a ɛma wokɔ nna a emu dɔ, a ɛma wosan nya mu ntɛmntɛm na ɛma wotra hɔ kyɛ.

Dwene ho saa kwan yi so: wimhyɛn a ɛbɛsi fam yiye no gyina sɛnea ɛbɛn no so, ɛnyɛ bere a ɛbɛkɔ fam no nkutoo. Wo anɔpa ne bere a wode besi fam. Wo anwummere no ne ɔkwan a wɔfa so yɛ no nyinaa.

Digital Sunset: Twitwa Hann Bruu ne Dede

Hann ne wo circadian rhythm ho nhyehyɛe a tumi wom sen biara — na screens a wohwɛ no denneennen bere a ade asa akyi no di atoro kyerɛ w’amemene wɔ bere a ɛyɛ ho. Nhwehwɛmu a wotintimii wɔ Journal of Applied Physiology mu kyerɛ sɛ hann bruu a telefon, laptop, ne television de ba no siw melatonin a wɔyɛ no ano bɛyɛ 50%. Saa nhyɛso no ma wo nna a efi awosu mu no kyɛ simma 90 sɛ wɔkyekyem pɛpɛɛpɛ a, a ɛkyerɛ sɛ "10 p.m. nna" a wode nnɔnhwerew abien de screen di dwuma no te nka ankasa, wɔ abɔde mu, te sɛ anadwo fã nna.

A "digital sunset" — ahyɛ bɔ sɛ wobɛma screen ahorow no anyinam ahoɔden so anaasɛ wobɛdan akɔ ɔhyew-toned, low-brightness modes so ansa na 8 p.m. — yɛ nsakrae a ɛkorɔn sen biara a wubetumi ayɛ no mu biako. Eyi nhwehwɛ sɛ obi nya ɔpɛ kɛse te sɛ adansi ho nimdeɛ. Charge wo fon no wɔ dan foforo mu. Fa honam fam nhoma, nkɔmmɔbɔ, anaa nantew tiawa si wo anwummere nhoma mmobɔwee a woahyɛ da ayɛ no ananmu. Ɛkame ayɛ sɛ frictions nketewa a ɛpia wo fi screens ho no nhia nteɛso biara bere a wɔasiesie no sɛ default.

Wɔ nnwuma wuranom ne nnwumayɛfo a wɔhwɛ adwumayɛ a nkitahodi a emu yɛ duru so no, eyi te nka sɛ ɛyɛ den titiriw. Sɔhwɛ a ɛne sɛ wobɛhwɛ adetɔfo nkrasɛm biako bio anaasɛ wobɛsan ahwɛ amanneɛbɔ biako bio mu no yɛ nokware. Nanso sɛ wobɛhyehyɛ wo adwumayɛ nnwinnadeɛ ama kɔkɔbɔ a egye ntɛmpɛ ankasa nko ara aba — ɔkwan a platforms te sɛ Mewayz ma wo kwan ma woboaboa amanneɛbɔ ahodoɔ ano wɔ CRM, invoicing, ne team management nyinaa mu ma ɛnyɛ dashboard baako sɛdeɛ ɛbɛyɛ a biribiara renkɔ mu — kyerɛ sɛ wobɛtumi de ahotosoɔ ato laptop no mu wɔ 7:30 p.m. nim a wunim sɛ sɛ biribi a ɛho hia ankasa si a, wubehu. Wɔn a wɔaka no betumi atwɛn.

Simma 20 Nhwehwɛmu a Ɛyi Anɔpa Dadwen Fi hɔ

Ade biako a wɔmfa nyɛ hwee a ɛma obi nna yiye ne adwene a ɛnyɛ komm. Woda fam na ntɛm ara w’amemene no fi ase sua ɔkyena nneɛma a ɛsɛ sɛ woyɛ, asɛyɛde ahorow a woakae fã, ne nneɛma a wɔantumi anyɛ ho dadwen a emu nna hɔ. Nhwehwɛmufo a wɔwɔ Baylor Sukuupɔn mu hui sɛ simma anum pɛ a wɔde kyerɛw ɔkyena nnwuma a wɔahyehyɛ ansa na wɔada — wɔ nsɛm pɔtee a wobetumi de adi dwuma mu — boaa wɔn a wɔde wɔn ho hyɛɛ mu no ma wɔdaa ntɛmntɛm simma akron sɛ sɛ wɔkyekyem pɛpɛɛpɛ a, sen wɔn a wɔkyerɛw nnwuma a wɔawie nnansa yi ho asɛm no. Adeyɛ a ɛne sɛ wobɛma w’adwene mu adesoa no akɔ akyi no ma w’amemene no tumi gyae.

Trɛw saa nnyinasosɛm no mu ma ɛnyɛ simma 20 anwummere nhwehwɛmu na woabɔ biribi a tumi wom mpo. Fa simma anum kyere nneɛma a ɛho hia ɔkyena. Fa simma anum hwɛ nea woatumi ayɛ ankasa nnɛ — ɛnyɛ sɛ wubebu wo ho atɛn, na mmom sɛ wobɛma woate nka sɛ woatoto mu. Fa simma du a aka no siesie honam fam anaa nhyehyɛe mu nneɛma biara ma anɔpa no: hyehyɛ wo apɔw-mu-teɛteɛ ntade, siesie wo kɔfe yɛfo, si wo bere a edi kan a wubehyiam no so dua. Saa amanne yi kyerɛ wo ntini ahorow sɛ da no awie. Biribiara nni hɔ a ɛsɛ sɛ wosiesie anadwo yi.

a wɔde ahyɛ mu

"Adwennwene a ɛma woda no ntaa mfa ɔkyena haw ho — ɛfa nnɛyi adwuma a wonwiei ho. To nnɛ mu koraa, na ɔkyena bɛyɛ biribi a ɛsɛ sɛ wohwɛ kwan sen sɛ wobɛsuro."

Wɔ akuo a wɔreyɛ adwuma wɔ Mewayz's integrated business OS so no, saa da biara da nhwehwɛmu yi bɛyɛ adwuma yie kɛseɛ berɛ a wo CRM updates, invoice tebea, booking confirmations, ne HR nnwuma nyinaa te beaeɛ baako. Ɛnyɛ sɛ worebɔ abɔmmɔ wɔ nnwinnade anum so de asi so dua sɛ biribiara anhwe ase wɔ mpaapaemu no mu. Anwummere dashboard nhwehwɛmu biako to loop no mu — na ɛto laptop no mu — a ahotoso wom.

Nea Wodi (ne Bere a Wodi) Wɔ 7 p.m.

W’aduan a etwa to ne ne bere de nipadua mu nneɛma a ɛsakra ho nsɛnkyerɛnne a tumi wom a ɛkyerɛ wo nna nhyehyɛe kɔma. Aduan kɛse a emu yɛ duru a wubedi wɔ nnɔnhwerew abien akyi bere a woada no hyɛ wo aduan mu nhyehyɛe no ma ɛyɛ adwuma a ɛyɛ nnam bere a wo nipadua no rebɔ mmɔden sɛ ɛbɛkɔ fam no ara pɛ, na ɛma nipadua no mu hyew titiriw kɔ soro wɔ bere a ɛsɛ sɛ ɛkɔ fam no pɛpɛɛpɛ. Nhwehwɛmu a efi American Journal of Clinical Nutrition mu no daa no adi sɛ anwummere a wɔde calorie pii di — titiriw nnuan a asikre pii wom — ne nna a emu apaapae kɛse ne bere pii a wɔde di dwuma wɔ nna a emu yɛ hare mu no wɔ abusuabɔ.

Akwankyerɛ a mfaso wɔ so no nyɛ nea ɛfa adehwere ho. Ɛfa bere a wɔde yɛ adwuma ho. Fa yɛ wo botae sɛ wubewie w’aduan a etwa to a ɛho hia no ansa na 7:30 p.m. Sɛ ɔkɔm de wo ankasa akyiri yi a, aduan ketewaa bi a protein ne srade wom — almond nsa kakraa bi, Helafo yogurt bi — renhaw nna sɛnea pasta kuruwa anaa pizza slice bɛyɛ no. Ɛfata sɛ yɛka nsa ho asɛm titiriw: bere a ɛma obi da no, esiw REM nna ano kɛse, na ɛno ne bere a w’amemene no hyɛ nkae mu den na ɛyɛ nkate ho adwuma. Nsã abien mpo betumi atew REM nna so 20%, na ama woayɛ basaa na woayɛ nkate mu adekyee anɔpa a nnɔnhwerew dodow a woakyerɛw no mfa ho.

Wo Mframa-Ase Stack a Ɛnyɛ Nkitahodi a Wobɛkyekye

Anwummere nhyehyɛe a etu mpɔn sen biara no nyɛ nea ɛyɛ den. Wɔyɛ nea ɛkɔ so daa. Amemene no yɛ afiri a ɛma wohu nhwɛso, na sɛ woyɛ dwumadi ahorow a ɛnyɛ den a ɛtoatoa so koro no ara wɔ nhyehyɛe koro mu anadwo biara a, wo ntini ahorow no fi ase de saa nnidiso nnidiso no bata nna ho. Wɔ adapɛn abien kosi abiɛsa mu no, adeyɛ no ankasa bɛyɛ ade a ɛkanyan nna — wufi ase bɔ yaw wɔ anammɔn a ɛto so abiɛsa no so ansa na woakɔda mpo.

Sɛnea mframa-ase stack a mfaso wɔ so, a ɛwɔ ahoɔden kɛse te ma adwumayɛfo anaa adwumayɛfo a onni adagyew ni:

1. 7:00 awiabere. — Bɔ adwuma no mu koraa. To adwumayɛ tab nyinaa mu, to amanneɛbɔ a ɛnyɛ ntɛm so, na yɛ wo simma 20 da awiei nhwehwɛmu.
2. 7:30 awiabere. — Di anwummere aduan a emu nyɛ duru sɛ wunnya nnii dedaw a,na kwati nsa sɛ nna pa ne ade titiriw a.
3. 8:00 awiabere. — Digital sunset. Sesa screen ahorow no kɔ ɛnne a ɛyɛ hyew so anaasɛ fa to nkyɛn koraa. Eyi yɛ w’abusua bere, akenkan bere, anaa adebɔ mu anigyede mfɛnsere.
4. 9:00 awiabere. — Kankyee a ɛyɛ hare anaa simma 10 nantew. Ɛnyɛ apɔw-mu-teɛteɛ a emu yɛ den (a ɛma cortisol kɔ soro), na mmom kankyee brɛoo a ɛkyerɛ nsakrae na ɛma mogya mmoroso so tew.
5. 9:30 awiabere. — Shower anaa bath. Shower a ɛyɛ hyew ma wo nipadua titiriw no hyew so tew bere a worefi adi no, na ɛma nipadua mu nsakrae kɔ nna tebea mu ntɛmntɛm.
6. 9:45 awiabere. — Wɔ mpa so a akenkan anaa hann journaling. Asɛm biara nni hɔ, email biara nni hɔ, social media biara nni hɔ. Honam fam nhoma, aseda adeyɛ, anaasɛ akyerɛw a ɛnyɛ den.
7. 10:15 awiabere. — Kanea dum. Wo nipadua no ayɛ primed. Ɛnyɛ sɛ woreko atia nna — woakyekyere akɔ hɔ nnɔnhwerew abiɛsa ni.

Wo bere pɔtee no bɛsesa a egyina wo nhyehyɛe so, nanso architecture — active wind-down, digital cutoff, physical transition, quiet reflection — ne nea ɛho hia. Nneɛma a ɛkɔ so daa di pɛyɛ so nkonim bere biara. Saa adeyɛ yi fã a ɛnyɛ pɛ kakra a wɔyɛ no anadwo asia wɔ ason mu no bɛma aba pa asen nea "ɛyɛ pɛ" a wubetumi adi ho dwuma mprenu pɛ dapɛn biara.

Anɔpa a Wobɛsɔre akɔ

Sɛ woatu mmirika ankasa wɔ sɔhwɛ no mu — adapɛn abien a edi mũ a wode bɔ w’anwummere ho ban — anɔpa nsakrae no nyɛ anifere. Wogyae snooze a wobɛbɔ efisɛ woada ankasa. Wontwe wo ho nkɔ dɔnhwerew a edi kan no mu bio. Journaling, apɔw-mu-teɛteɛ, adwuma a wɔde wɔn adwene si so a kan no na ɛte sɛ adwumayɛ no awiei koraa no te nka sɛ ɛyɛ adebɔ mu ade, efisɛ ɛnyɛ sɛ woretu mmirika wɔ nna a ɛho nhia ne cortisol spike so. Worefi ase afi mfiase a ɛkyerɛ sɛ wo ho bɛtɔ wo ankasa.

Wɔ nnwumayɛfoɔ ne nnwuma nketewa wuranom titire no, yei yɛ compounds ntɛmntɛm. Stanford nhwehwɛmu bi daa no adi sɛ mpanyimfo a wɔagye wɔn ahome yiye sisi gyinae ntɛmntɛm 30% na wɔde asiane ho nhwehwɛmu a eye sen wɔn mfɛfo a wontumi nna. Sɛ w’anɔpa bɛyɛ nea ɛsow aba ankasa sen sɛ ɛbɛyɛ nkwagye kwan a, saa nnɔnhwerew abien a edi kan ansa na wiase no ahia w’adwene no bɛyɛ nnɔnhwerew a ɛsom bo sen biara wɔ w’adwuma dapɛn no mu — ma ɔkwan a wɔfa so susuw nneɛma ho, ɔhaw ahorow ano aduru a wɔde yɛ adebɔ, anaasɛ adwumayɛ ho nsɛm a nnwinnade te sɛ Mewayz pue ma wo no ho dwuma ara kwa a enhia sɛ woyɛ nnɔnhwerew abien akontaabu wɔ nhyiam ase a wɔatwa mu.

Anɔpa dwumadi a eye sen biara no nyɛ nea woayɛ ho mfonini afi podcast mu. Ɛyɛ nea wokura mu ankasa — na ɛnyɛ nteɛso a ɛboro nnipa de so na ɛkura mu, na mmom esiane sɛ anwummere a woyɛɛ ho nhyehyɛe no ma ɛte sɛ nea wontumi nkwati nti.

Fi ase Anadwo Yi, Ɛnyɛ Ɔkyena Anɔpa

Aseresɛm a wɔatow wɔ "anɔpa dwumadi" nkɔmmɔbɔ biara mu ni: afotu no twe adwene si nea ɛsɛ sɛ woyɛ bere a woasɔre no so bere nyinaa, a ɛkyerɛ sɛ bere biako pɛ a wubetumi ayɛ ho adwuma no yɛ nnɔnhwerew pii, wɔ bere a woabrɛ dedaw na woayɛ w'ade. Anwummere no yɛ soronko. Ɛyɛ mprempren. Wubetumi asi gyinae anadwo yi, ansa na wubebue app foforo anaasɛ woabue screen foforo, sɛ 7 p.m. ne bere a ɔkyena fi ase.

Paw nsakrae biako fi mframa-ase stack a ɛwɔ atifi hɔ no mu na fa anchor to biribi a woayɛ dedaw anadwo yi so. Ɛno ne no. Ɛnyɛ adeyɛ no nyinaa — nsakrae biako. Ebia ɛyɛ wo fon a wobɛbɔ wɔ dan foforo mu. Ebia ɛyɛ simma 15 nantew bere a wɔadi anwummere aduan awie no. Ebia ɛyɛ wo da awiei nhwehwɛmu ansa na woato wo laptop mu nea etwa to. Ɛkame ayɛ sɛ nsakrae nketenkete a ɛba nneɛma a atwa yɛn ho ahyia mu a wɔyɛ anwummere no nhia ɔpɛ biara sɛ wɔbɛhwɛ so, na ɛsen kɔ anɔpa a ɛte sɛ mfiase foforo a woadi akyi ankasa.

Anɔpa a wopɛ no nyɛ nteɛso ho haw. Ɛyɛ ɔhaw a ɛfa sɛnea wɔyɛ nneɛma ho. Na design adwuma no si wɔ 7 p.m.

Nsɛmmisa a Wɔtaa Bisa

Dɛn nti na me anwummere dwumadi nya sɛnea m’anɔpa kɔ so nkɛntɛnso?

Wɔyɛ wo nipadua nna nhyɛso ne cortisol rhythm nnɔnhwerew ansa na woato w'ani. Screen ahorow a ɛhyerɛn, nnuan a emu yɛ duru, ne nkɔmmɔbɔ a ɛkanyan adwene wɔ 7 p.m. twentwɛn melatonin a ɛba no ase na ma wo ntini ahorow no ani ntew. Edu bere a awiei koraa no wobɛda no, na woatwa wo nna a emu dɔ mfɛnsere no so — na ɛma wo ho yɛ wo yaw ɛmfa ho sɛnea wɔde wo alarm no asi hɔ ntɛm.

Su pɔtee bɛn na ɛsɛ sɛ mesesa wɔ 7 p.m. akyi?

Fa w’adwene si nneɛma abiɛsa so: hann, aduan, ne adwene mu adesoa. Dim wo screens anaa dan kɔ night mode, kwati nnuan akɛse anaa caffeine, na gyae adwuma email a wobɛhwɛ. Sɛ wode akenkan, hann trɛw, anaa ɔkyena nneɛma a ɛho hia ho nhyehyɛe si saa su ahorow no ananmu a, ɛkyerɛ w’amemene sɛ da no rekɔ fam — na saa sɛnkyerɛnne no yɛ kɛse ma ɛda adi sɛ ɛyɛ nna pa wɔ nna bi mu.

Mɛyɛ dɛn atumi abɔ adwuma nnwuma mu a mentra me laptop so anwummere nyinaa?

Safoa no ne sɛ wobɛto loop a wɔabue mu ansa na 7 p.m. mmom sen sɛ wɔbɛsoa wɔn akɔ anadwo. Adwinnadeɛ te sɛ Mewayz — 207-module adwumayɛ dwumadie nhyehyɛeɛ a ɛfiri aseɛ wɔ $19/mo wɔ app.mewayz.com — ma wotumi de nnwuma, afɛfoɔ updates, ne nhyehyɛeɛ si beaeɛ baako. Sɛ wode simma dunum a wode w’adwene si so bɛbɔ wo ho ban wɔ hɔ a, ɛkyerɛ sɛ w’adwene nnyɛ adwuma a wonwiei bio bere a worebɔ mmɔden sɛ wobɛda.

Bere tenten ahe ansa na mafi ase ahyɛ anɔpa a eye sen biara nsow?

Nnipa dodow no ara hu nsonsonoe a ntease wom wɔ nnansa kosi anum mu wɔ nsakrae a ɛkɔ so anwummere a ɛkɔ so daa no mu. Dae a wobɛda — sɛnea woda ntɛmntɛm — taa tu mpɔn kan, na ɛno akyi no, adwene ne ahoɔden di akyi bere a woanyane no. Nsunsuanso a ɛma nneɛma yɛ kɛse no yɛ kɛse wɔ adapɛn abien kosi abiɛsa mu. Akwanside kɛse no nyɛ ɔpɛ a obi wɔ; ɛyɛ nneɛma a atwa yɛn ho ahyia. Nsakrae nketenkete a wohyɛ da yɛ wɔ wo anwummere atenae ne nhyehyɛe mu no ma ɛyɛ mmerɛw koraa sɛ wobɛkɔ so ayɛ pɛpɛɛpɛ.