10 Mankhwala Opambana Kuti Athandizeni Pewani Kugona Pamene Kugona Kunachotsedwa

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Kodi Chithandizo Chabwino Kwambiri Choti Akugona N'chiyani?

Ngati simukugona mokwanira ndipo mukupirira zotsatira za kuwonongeka kwa kugona , mungakhale ndi chidwi chophunzira njira zabwino kwambiri zothandizira mankhwala ndi mankhwala omwe alipo chifukwa cha vutoli. Mwamwayi, pali zinthu zambiri zomwe zingakuthandizeni. Zambiri zachilengedwe zingathetsere zotsatira za kugona tulo, kugwira ntchito kuti tizitsatira dongosolo la ubongo. Zina ndi zomveka ndipo ena angakudabwe. Tikuyembekeza, mudzapeza njira yothetsera kugona kwanu kosalekeza komwe kungadziteteze zotsatira zovuta chifukwa cha kudandaula komweko.

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Kugona

Izi zingawoneke zovuta kwambiri ngakhale kuziganizira, koma chithandizo chabwino kwambiri chothandizira kugona ndichinthu chophweka: kugona kwambiri. Kugona mokwanira kumachitika pamene sitikugona mokwanira. Izi zikhoza kuchitika mosalekeza, ndi kugona mokwanira kwa nthawi yaitali, kapena zingakhale zovuta, monga pamene "tikukoka zonse." Tonsefe timakhala ndi zofunikira payekha, ndipo kuchuluka kwa tulo kumasintha pa moyo wathu wonse. Kugona kumene kumakhala kosauka, komwe kumachitika m'mabvuto ogona monga kusowa tulo kapena kugona tulo , kungachititsenso kuti munthu asagone.

Mwina simukusowa kugona mokwanira kuti mukhale bwino. Pambuyo pa kuwonongeka kovuta kwagona, usiku umodzi wokha wa maola 8 ogona akhoza kukhala wokwanira. Panthawi ya kuwonongeka kosalekeza, kugona usiku kungakhale kutalika, ndipo zina zowonjezera patsiku zingathandizenso. Achinyamata angatenge nthawi yayitali kuti ayambe kupuma kwa nthawi yaitali.

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Ntchito

Njira yotsatira yothandizira kugona tulo ndizosiyana ndi tulo: ntchito. Nthawi yaying'ono yogwira ntchito ingakuthandizeni kukhala ochenjera kwambiri, makamaka pamene mukusowa kochepa. Kafukufuku wasonyeza kuti kuyenda kwa mphindi zisanu kungapangitse tulo tomwe timakhalapo tsiku ndi tsiku monga momwe zimayesedwa ndi mayesero ambiri ogona (latland test testing) . Mwatsoka, kuwonjezeka kumeneku kungakhale phindu lotha msinkhu limene likubwera ndipo limapita mofulumira. Kuonjezerapo, ngati mukuvutika chifukwa chosowa tulo taubongo, simungapeze madalitso ambiri chifukwa chokhala achangu. Malingana ndi msinkhu wa ntchito, mukhoza kuyamba kutopa (kusiyana ndi kugona bwino) komwe kungapangitse phindu la kukhala ochenjera kwambiri.

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Kuwala Kuwala

Kuwonekera kwa kuwala kumakhala ndi zotsatira zofunika pa thupi lanu la circadian rhythm . Mtundu wa circadian ndi chitsanzo cha ntchito za thupi, kuphatikizapo kugona ndi kudzuka, zomwe zimapangidwira nthawi ya usiku. Pali zinthu zina monga vuto la nyengo (SAD) ndi zovuta zogonana zomwe zimathandizidwa ndi kuwonetseredwa kwa nthawi yoyenera. Kuwonjezera apo, kuwala kowala kungakuthandizeni kuti mukhale ocheru kwambiri ngati muli m'tulo.

Zotsatira za kafufuzidwe za kafukufuku zimaphatikizapo zokhudzana ndi momwe izi zingakhalire zogwira mtima. Ena amasonyeza kuti kuwala kumawathandiza kusintha kayendedwe ka circadian, zomwe zingakupangitseni kukhala maso nthawi yaitali. (Izi zimatchedwanso kuti kuwonjezeka kwa kugona kwagona .) Komanso, kafukufuku wina amasonyeza kuti ntchito yabwino ikuchitika usiku, makamaka ndi ntchito yosinthana, pamene mdima ulipo.

Kupatula kuunikira kwanthawi zonse monga momwe mungapezere kuchokera ku magetsi a pamwamba kapena kuwala kwa chilengedwe monga dzuwa, zingakhale zopindulitsa kudziwonetsera nokha ku bokosi lowala .

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Mkokomo

Ngati munayamba mutasintha wailesi kuti mukhalebe maso, mungadabwe ngati izi zikuthandiza kugona kapena zotsatira zina za kuwonongedwa kwa tulo. Mwina pangakhale phindu lina, koma mwatsoka, ndilo lodzichepetsa.

Tikamamva chinachake, ubongo wathu umatipangitsa kukhala tcheru kwambiri. Izi zingakhale zovuta tikakhala ndi malo ogona tulo , koma zingakhale zothandiza ngati tikuyesera kukhala maso.

Nthawi zambiri timayesetsa kuchita nawo chidwi. Mwa kuyankhula kwina, ife timayimba phokoso lakumbuyo pamene tilandirira kwa nthawi yaitali. Mwachitsanzo, mkokomo wa mlengalenga ukuyenda kudzera m'matope, ntchentche yofewa ya pakompyuta, kapena phokoso lina lililonse limangoyamba kumbuyo. Komabe, kumveka kwatsopano kumatithandiza. Choncho, phokoso likhoza kukhala lothandiza potichenjeza. Ngati muimba limodzi, zikhoza kukhala zopindulitsa kwambiri.

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Kutentha

Ngati munagudubuza mawindo a galimoto yanu pofuna kuyesetsa kukhala osamala pamene mukuyendetsa galimoto, mungathe kukhumudwa kuti mudziwe za ntchito yake yochizira kugona. Mwamwayi, pali umboni wochepa wosonyeza kuti kutentha kusintha kumatithandiza kukhala maso komanso kuchepa kwambiri. Maphunziro a kutentha kwakukulu (kaya otenthedwa kapena ozizira kwambiri) ali ndi zotsatirapo kwa mphindi zingapo chabe. Thupi lathu limasintha mpaka kutentha kotentha kumeneku, ndipo sichigwira ntchito kuti tidziwitse maganizo athu. Choncho, kugwiritsa ntchito kutentha kuti muwononge zotsatira za kugona kwanu kosalekeza sikunalangizidwa.

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Makhalidwe

Ndithudi ndi kovuta kugona pamene mukuimirira, kotero kuwonetsa momveka bwino kungakhale ndi zotsatirapo zabwino pa kuwonongeka kwa kugona. Zoonadi, kukhala wokhazikika kungakhale ndi zotsatira zofanana. Izi zikugwirizana ndi kukhazikitsidwa kwa chinachake chomwe chimatchedwa kuti wachifundo dongosolo la mitsempha. Mankhwala omvetsa chisoni amachititsa kuti thupi lizigwira ntchito mofanana, monga kuthamanga kwa mtima komanso kupatula mwana. Monga chitsanzo chosayembekezereka, ndi dongosolo lomwe limapita kuntchito mwachibadwa mukamenyedwa ndi mkango. Choncho, zimakhala zothandiza pakuwonjezereka ndikusokoneza zotsatira za kuwonongeka kwa kugona.

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Caffeine

Kuwonjezera pa kugona tulo, njira yabwino kwambiri yothandizira kuti munthu asagone mokwanira akhoza kukhala caffeine. Izi zimapangitsa kuti anthu azidya zakudya ndi zakumwa zambiri, kuphatikizapo khofi, tiyi, soda, zakumwa zozizwitsa, ndi chokoleti. Ndizowonjezereka kwambiri kukulitsa chidwi. Pakhoza kukhala zotsatira zina zazing'ono, monga kupweteka mutu kapena nthawi zina pamene mukugwiritsa ntchito mopitirira muyeso, koma caffeine imalekerera bwino kwambiri. Amapezeka kwambiri ndipo ndi otchipa kwambiri, ndipo imakhala yodalirika komanso yogwiritsidwa ntchito nthawi zambiri kuti asagone. Kawirikawiri, caffeine imagwiritsidwa ntchito mochepa pang'onopang'ono zomwe zimadya nthawi zambiri panthawi yopuma.

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Mankhwala Osokoneza Bongo

Kupatula caffeine, palinso zina zomwe zimayambitsa mankhwala ndi mankhwala osokoneza bongo omwe angakhale othandiza kuthetsa zizindikiro za kunyalanyaza. Zina mwa mankhwala omwe amagwiritsidwa ntchito kwambiri pamsewu kwenikweni sizimapangitsa kukhala maso; kumwa mowa mopweteka kumayambitsa vutoli, ndipo chikonga sichingakhale ndi mphamvu ngati chikugwiritsidwa ntchito kuti chigonjetse. Zina zomwe zimathandiza kuchepetsa kugona ndi: amphetamine, methylphenidate (Ritalin), modafinil (Provigil), armodafinil (Nuvigil), komanso cocaine.

Mankhwala osokoneza bongo angapangitse kukhala tcheru, koma amakhalanso ndi zotsatira zoyipa (kuphatikizapo zotsatira za mtima ndi chiopsezo), choncho amagwiritsidwa ntchito ngati njira yomaliza kapena muzochitika monga kuchepa kwa matenda osokoneza bongo (ADHD) , ntchito yosinthana , ndi matenda osokoneza bongo .

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Chilimbikitso kapena Chidwi

Mungaganize kuti mumakhala odikira komanso osamala ngati mukusamala za zomwe mukuchita. Nkhani yovuta kapena msonkhano kuntchito ikhoza kukhala chinthu chokhacho kuti mugonere. Komabe, kuthera nthawi ndi okondedwa anu kapena kufuna kuchita zinthu zosangalatsa kungakupangitseni kukhala maso, mwachangu. Zoonadi, kafukufuku wasonyeza kuti anthu omwe amalandira zolimbikitsa monga ndalama zabwino amakhala okhoza kukhala maso. Kusamala kumeneku kunapitirizabe kuwonongeka kwa maola 36 oyambirira. Komabe, idayamba kugwa tsiku lotsatira; Patsiku lachitatu la kutaya tulo, mphothoyo siidapangitse kuti tidziwitse. Choncho, phindu limeneli lingakhale lothandiza polephera kugona, koma kuwonongeka kwa nthawi yayitali kungachepetse zotsatira zake.

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Zotsatira za Gulu

Pomaliza, pali zikhulupiliro pakati pa akatswiri a zaumulungu kuti zotsatira za kuwonongeka kwa kugona zikhoza kuchepetsedwa ngati zikuchitika pambali ya gulu. Mungaganize kuti anthu ochepa omwe ali ndi tulo ogona tulo amatha kuthandizana kuti akhalebe maso. Izi zikhoza kukhala zofunikira ngati zokambirana, momwe maulendo angapo akuchenjeza ndi mayankho akuchitika. Kuwonjezera apo, pakhoza kukhala chikhalidwe cha anthu, monga kukhala ndi winawake pamenepo kuti akudzutse iwe pamene iwe ukuchokapo. Zotsatirazi zingakhale zothandiza makamaka ngati ena mwa gululo apumula bwino. Zotsatira za maguluwa zingakhale zothandiza pakusankha, koma zotsatira zake zingakhale ngati kuperewera kosalekeza kumachitika.

Mawu Ochokera

Dzipereke nokha kuti mukwaniritse zosowa zanu zakugona. Yesetsani kukhala ndi maola 7 kapena 8 ogona usiku uliwonse. Ngati mumakhala mukugona mokwanira ngakhale mutapuma mokwanira, ganizirani kafukufuku ndi dokotala wodziwa kugona. Ndipo nthawi zonse kumbukirani: Musayendetse kugona . Musayambe kuyendetsa galimoto ngati muli m'tulo ndikunyalanyaza ngati mukugona tulo panjira. Sichiyenera kukhala pangozi.

_Chitsime:

_{Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition la 6, 2017.}