10 Ubwino wa Usiku Wabwino Umagona

M'mbuyomu, madokotala ankanyalanyaza kugona ndipo ankakhala ndi zinsinsi . Tsopano, tsopano tikuyamba kumvetsa kufunika kwa kugona kwa thanzi labwino ndi moyo wabwino. Mwachitsanzo, taphunzira kuti anthu akamagona maola oposa 6 mpaka 7 usiku uliwonse, amakhala pachiopsezo chachikulu chotenga matenda.

Chifukwa chachikulu chogonera, chabwino? Nazi zifukwa 10 zomwe muyenera kuitanira usiku uno.

1 -

Kugona Kumateteza Mtima Wanu Kukhala Wathanzi

Kuwopsa kwa mtima ndi zilonda zimakhala zochitika m'mawa kwambiri, zomwe zingakhale chifukwa cha kugona komwe kumakhudzana ndi mitsempha ya magazi. Kulephera kugona kumakhudzidwa ndi kuwonjezereka kwa magazi ndi cholesterol, zomwe zimayambitsa matenda a mtima ndi kupweteka. Mtima wanu udzakhala wathanzi ngati mutagona maola 7 mpaka 9 usiku uliwonse.

2 -

Kugona Kumathandiza Kuteteza Khansa

Kodi mumadziwa kuti anthu omwe amagwira ntchito mochedwa kwambiri amakhala ndi chiopsezo chachikulu chokhala ndi khansara ya m'mawere? Ochita kafukufuku amakhulupirira kuti kuwala kwapang'onopang'ono kumachepetsa mlingo wa melatonin . Melatonin, mahomoni omwe amayendetsa kugona kwa kugona, amaganiza kuti amateteza kansana pamene ikuwoneka kuti ikuletsa kukula kwa zotupa. Onetsetsani kuti chipinda chanu ndi chakuda ndipo musagwiritse ntchito zamagetsi musanagone kuti muthandize thupi lanu kutulutsa melatonin yomwe ikusowa.

3 -

Kugona Kumachepetsa Kupanikizika

Pamene thupi lanu likugona, limakhala lovuta. Ntchito za thupi zimayikidwa bwino, zomwe zimayambitsa kuthamanga kwa magazi komanso kupanga mahomoni opanikizika. Kuthamanga kwa magazi kumawonjezera chiopsezo cha matenda a mtima ndi kupwetekedwa, ndipo mahomoni opanikizika amachititsa kuti kukhale kovuta kugona. Phunzirani njira zochepetsera kuti muthane ndi zotsatira za kupsinjika ndi kugona mofulumira.

4 -

Kugona Kumachepetsa Kutupa

Mahomoni owonjezera opanikizika chifukwa chosowa tulo amachititsa kukula kwa kutupa thupi lanu. Izi zimayambitsa chiopsezo chachikulu chokhudzana ndi mtima, komanso khansa ndi shuga. Kutupa kumalingalira kuti thupi liziipire pamene tikukalamba.

5 -

Kugona Kumakuchititsani Kukhala Ochenjera Kwambiri

Kugona kwabwino usiku kumakupangitsani kumva kukhala olimbikitsidwa ndikudziwitse tsiku lotsatira. Kuchita nawo ntchito komanso kugwira ntchito sikumangokhalira kumangokhalira kugona tulo. Mukadzuka mutatsitsimutsidwa, gwiritsani ntchito mphamvu kuti mutuluke masana, chitani zinthu zogwira ntchito, ndikugwirizanitsa ndi dziko lanu. Mudzagona bwino usiku wotsatira ndikuwonjezera mphamvu yanu ya tsiku ndi tsiku.

6 -

Kugona Kumathandiza Kuti Muzikumbukira

Ochita kafukufuku samvetsa bwino chifukwa chake timagona ndikumalota, koma apeza kuti kugona kumathandiza kwambiri pochita zinthu monga kukumbukira kukumbukira. Pamene mukugona, thupi lanu likhoza kupumula, koma ubongo wanu uli wotanganidwa kukonza tsiku lanu, kupanga kugwirizana pakati pa zochitika, zozizwitsa, maganizo, ndi kukumbukira. Kugona mokwanira ndi nthawi yofunika kwambiri kuti ubongo wanu uzikumbukira ndikugwirizanitsa, ndipo kupeza kugona moyenera kumakuthandizani kukumbukira ndi kukonza zinthu bwino.

7 -

Kugona Kumakuthandizani Kutaya Kunenepa

Akatswiri ofufuza apeza kuti anthu amene amagona maola oposa 7 usiku amakhala ochepa kwambiri kuposa ena. Zimaganizidwa kuti kusowa tulo kumakhudza kuchuluka kwa mahomoni m'thupi lomwe limakhudza chilakolako. Mahomoni ghrelin ndi leptin , omwe amalamulira chilakolako, apeza kuti akusokonezeka chifukwa chosowa tulo. Ngati mukufuna kusunga kapena kulemera, musaiwale kuti kupeza nthawi yokwanira yogona ndilo gawo lalikulu la equation.

8 -

Kupanda Pakati Kumakupangitsani "Kusasuntha"

Usiku si nthawi yokha yomwe mungagwire z. Kugona pakati pa tsiku ndi njira yowonjezera, yotsitsimula yokhala ndi tiyi ya khofi yomwe ili yabwino kwa thanzi lanu lonse ndipo ingakupangitseni kukhala opindulitsa kwambiri. Kuphunzira kwa anthu akuluakulu achi Greek 24,000 kunawonetsa kuti anthu amene anagona kangapo pamlungu anali ndi chiopsezo chochepa chofa chifukwa cha matenda a mtima. Anthu omwe amagwira ntchito kuntchito amasonyeza mavuto ambiri. Kuphatikizanso kumathandizanso kukumbukira, kulingalira bwino, ndi maganizo.

9 -

Kugona Kukhoza Kuchepetsa Vuto Lanu la Kuvutika Maganizo

Kugona kumakhudza zambiri mwa mankhwala m'thupi lanu, kuphatikizapo serotonin. Anthu omwe ali ndi vuto la serotonin amakhala ovutika maganizo. Mukhoza kuthandizira kuchepetsa nkhawa poonetsetsa kuti mukugona mokwanira: pakati pa maola 7 ndi 9 usiku uliwonse.

10 -

Kugona Kumathandiza Thupi Kudzikonzekera Lokha

Kugona ndi nthawi yopuma, koma imakhalanso nthawi imene thupi limakhala lovuta kugwira ntchito yokonzanso mavuto omwe amabwera chifukwa cha kupanikizika, kuwala kwa ultraviolet, ndi zina zovulaza. Maselo anu amapanga mapuloteni ambiri pamene mukugona. Mamolekyu awa amapanga mawonekedwe a maselo, kuwathandiza kukonzanso kuwonongeka.