Kambiranani ndi Zofunikira Zanu Zogona, Wongolerani Zomwe Zingatheke, Konzekerani Kwambiri Kugona
Palibe chokoma kuposa kuchepetsa anyezi obisala podziwa phokoso ndikupita mofulumira kukagona kwa mphindi zisanu ndi zinayi-mpaka itayambiranso, kusokoneza tulo.
N'chifukwa chiyani zingakhale zolakwika kugwiritsira ntchito batani la snooze? Ndi liti pamene muyenera kuika alasi yanu kuti mugone bwino? Kodi mungagone bwanji bwino mwaika nthawi yowonjezera?
Phunzirani momwe mungasiyire kugunda phokoso ndi momwe mungakwaniritsire nthawi yanu ya olaki kuti muthandizidwe kukwaniritsa zosowa zanu.
Kodi Muyenera Kugwiritsa Ntchito Alarm Clock?
Mu dziko lokongola, kodi mungadzutsepo ndi alamu? Yankho ndilo ayi. Kodi mumayika alamu kuti ndikuuzeni kuti ndi nthawi yoti musiye kudya? Inde sichoncho. Mumamvetsera zizindikiro za thupi lanu kuti mumudziwitse mukamamva bwino ndipo mudya mokwanira.
Zingakhale zabwino ngati titha kumvetsera kuti thupi lathu likhazikitse kugona mofananamo. Kodi sizingakhale bwino ngati titaima tulo tikadzuka tikakumana ndi zosowa zathu? Izi zingatheke bwanji?
Dziwani Zosowa Zanu Zogona
Taganizirani za posachedwapa momwe kugona, moyenerera, mumafunikira kudzimvera. Ambiri akuluakulu amafunika nthawi yogona ya maola asanu ndi awiri mphambu asanu ndi anayi kuti asapewe zotsatira za kugonja. Pakati pa zaka 65, tulo tomwe tikufunikira likhoza kuchepa maola asanu ndi awiri kapena asanu ndi atatu.
Zonse zomwe zingatheke, izi ziyenera kukumana usiku uliwonse. Ngati tulo tating'onoting'ono tomwe timapeza usiku umodzi, zingakhale zofunikira kuti tipeze nthawi yayitali pabedi kapena pogona.
Ngati nthawi yochulukirapo yayendetsa bedi, kusowa tulo kumachitika. Izi ziyenera kupeŵedwa, ngati n'kotheka. Pemphani kuti muwononge nthawi.
Pitirizani Kugonana Nthawi Zonse
Thupi lathu limayankha bwino kwambiri nthawi zonse. Izi zimagwiritsidwa ntchito pa nthawi ya chakudya (timakhala ndi njala ndikudya chakudya nthawi yomweyo tsiku lililonse) komanso zizoloŵezi za kugona ndi kugalamuka.
Mukagona pa nthawi yomweyo usiku uliwonse, mudzagona nthawi yomweyo. Pambuyo pozindikira kugona kwanu kufunika, ndi nthawi yanji yomwe mukufuna kuimirira, onetsetsani kuti mukugona pa nthawi yoyenera.
Pitani ku Bedi Pamene Mukuona Kuti Mukugona
Mwayi ndikuti mumakhala pansi mukamadya njala. Mofananamo, muyenera kugona mukamagona tulo. Musangoyenda pa kama 10 koloko masana chifukwa mukufuna kugona. Ngati simungathe kuchita nthawi yomweyo, kugona kungayambitse nkhawa komanso kusowa tulo.
Mmalo mwake, dikirani mpaka kumverera kwa tulo kumabwera ndikugona pabedi ndiye. Chizindikiro ichi chikhoza kulimbikitsidwa mwa kusunga nthawi yokhazikika.
Wake Pa Nthawi Imodzi Tsiku ndi Tsiku Ndipo Pezani Kuwala kwa Mmawa
Ndikofunika kwambiri kuti nthawi yotsala ikhale yosasunthika, ngakhale kumapeto kwa sabata. Izi zimathandizira kukhazikitsa machitidwe athu ogona.
Pogwiritsa ntchito kuwala kwa dzuwa kwa mphindi 15 mpaka 30, ndizotheka kuyendetsa chizunguliro , kukulitsa luso lanu la kugona mu mdima.
Mwa kusunga nthawi yake nthawi yake, zimakhalanso zosavuta kugona ndi kugona nthawi zonse. Ngati kuli kofunika, makamaka ngati mukuyenera kuti muthe msinkhu kuposa inu nokha, zingakhale zofunikira kugwiritsa ntchito alamu.
Mmene Mungagwiritsire Ntchito Ololeza ndi Snooze Osasamala
Pali nthawi zambiri pamene ola la olamu limakhala lofunika kuti mukhale ndi nthawi. Popanda izo, kugona tulo kungabweretse mavuto aakulu, kuphatikizapo kuchepetsa sukulu kapena ntchito. Ngati kawirikawiri, izi zikhoza kuopseza ntchito yothandizira ntchito ndikupangitsa mavuto ena azachuma ndi azachuma. Ngati mukufuna kugwiritsa ntchito alamu, mutha kugwiritsa ntchito bwino.
Monga tafotokozera pamwambapa, sankhani nthawi yomwe ingagwiritsidwe ntchito tsiku lililonse, ngakhale kumapeto kwa sabata. Poika alamu yanu, yesetsani kuiyika nthawi yatsopano yomwe mungathe kudzuka ndikuchita zomwe mukufunikira kuchita.
Ngati mukuyenera kuti muzigwira ntchito nthawi ya 8 koloko ndipo zimakupatsani mphindi 90 kuti mukonzekere, kudya chakudya cham'mawa, ndi kuyendetsa galimoto, mutha kuika alamu yanu nthawi ya 6:30 m'mawa. Kuonetsetsa kuti mukufulumira komanso kuteteza kugona kosasokonekera.
Ngati mutayika kachipangizo ka 5:45 m'mawa koma mutatha mphindi 45 mukugwedeza batolo la snooze, mphindi yanu yomaliza yokhala ndi mphindi makumi asanu ndi mphambu zisanu ndi zisanu (45) zogona zidzasokonezeka kwambiri ndi malamulo. Ngakhale mutayambiranso kugona, izi zimachepetsa khalidwe la kugona. Zingasokoneze kugona mofulumira kwa maso (REM) , malo ogona omwe amatha maola ochepa mmawa usanafike ndipo ndizofunikira kuthetsa mavuto ndi kusakumbukira kukumbukira.
Pali makina ndi mapulogalamu atsopano omwe amayang'anira kusuntha mu tulo. Alamu awa akhoza kumveka pamene awona kuti wayamba kale kusintha. Izi zikhoza kukuthandizani kuti mutsirize mokwanira maulendo anu ogona. Inunso mungadzutse mosavuta kusiyana ndi ngati alamu akuwomba ndikukutsutsani ku tulo tofa nato.
Kotero, musati mugwedeze batani snooze. Ikani nthawi ya alamu kudutsa m'chipindacho, choncho muyenera kuchoka pa bedi kuti muchotse, ndipo musabwerere mukakwera. Mwinanso malowa ndi ozizira kwambiri m'mawa, ndipo ngati mutayang'ana kutsogolo, simudzagona. Ngati muli ndi vuto lodzuka m'mawa, ngakhale kufuna ma alarm ambiri, izi zingasonyeze kuti chinthu china chikukuchititsani kuti mukhale ogona kwambiri .
Zomwe Zikutanthawuza Ngati Mukumva Kumva Kugona Kwambiri
Pali zinthu zingapo zomwe zingayambitse kugona m'mawa kwambiri. Kawirikawiri ndikumagona pang'ono.
Ngati mutalephera kukwaniritsa zofunikira zanu, thupi lanu lidzayesa kukugonjetsani m'mawa. Njira yothetsera vuto lanu ndi kuyesa kuwonjezera nthawi yanu pabedi kuti mukwaniritse zosowa zanu.
Kugona mu inertia , kapena chilakolako chogona, kungakhalenso kolimba kwambiri pakakhala mavuto ena ogona. Mwachitsanzo, kutsekeka kwa kugona kwa kugona kungawononge khalidwe la kugona. Ngakhale kuti mumapezeka maola okwanira, sizitsitsimutsa. Izi zingachititse kuti usana usana.
Matenda ozungulira Circadian, monga kuchedwa kwa matenda a matenda ogona , angakhalenso ovuta kudzuka m'mawa. Kusagona kwadzidzidzi kumachitika usiku ngati nthawi yoyamba yogona ikuyesedwa ndipo ndi kovuta kudzuka m'mawa (makamaka pambuyo poti maola ochepa chabe ogona akupezeka).
Ngati mankhwala, mowa, kapena mankhwala ena akugwiritsidwa ntchito kuti apititse kugona, zotsatira zovulaza zingakhalenso zovuta kudzuka m'mawa. Makamaka, mapiritsi sangagone bwinobwino m'mawa ndipo izi zingachititse kuti zikhale zovuta kuwuka pa nthawi.
Njira Zowonjezera Ubwino Wogona
Makhalidwe ogona akhoza kupitsidwanso mwa kutsatira ndondomeko yosasinthasintha, kudzuka nthawi imodzimodzi tsiku lililonse, kugona pamene mukugona, ndikupeza nthawi yokwanira yogona kuti mukwaniritse zosowa zanu. Pali zochepa zofotokozera zomwe zingakhale zothandiza, nanunso:
- Musakhale ndi chiyembekezo chabwino posankha nthawi yowuka. Ndi bwino kukhazikitsa alamu ku cholinga chopezeka.
- Ngati ndi kotheka, tithandizeni kuti mukhale ndi nthawi yambiri poika ma alarm ambiri, wina atakuimbireni foni, ndikufunsani ena kuti akudzutseni, kapena ngakhale kugwiritsa ntchito zipangizo zamakono zomwe zimakupangitsani kuchoka pa bedi kuti muzimitsa.
- Kuwunika kwa dzuwa kwa tsiku ndi tsiku n'kofunika kwambiri, komabe zingakhalenso zabwino kukweza kumveka phokoso kapena nyimbo zabwino.
- Dzipatseni nokha kuyembekezera mukadzuka, kaya ndi ntchito yosangalatsa, khofi yokondedwa, kapenanso kadzutsa wapadera.
- Ngakhale mutapuma pantchito ndipo simukufunikira kudzuka nthawi yina, yesetsani kusunga nthawi yeniyeni ndipo musagwiritse ntchito nthawi yochuluka pabedi kuti musapewe tulo.
- Musalole kuti mugone mokwanira pamapeto a sabata, chifukwa izi zikhoza kuchititsa kuti usiku wa sabata usagone .
- Ngati mutapeza nthawi yochezera usiku, yikani alamu, tembenukani kapena mutseke nthawi, ndipo musayang'ane usiku. Ngati ili nthawi yoti ugalamuke, alamu idzawomba, mwinamwake ingoyambiranso ndi kubwerera kukagona.
Ola la ola limodzi lingakhale gawo lofunikira la kudzuka m'mawa, koma pewani kugunda snooze mwa kutsatira zotsatirazi. Ngati mukusowa thandizo linalake lodzuka kumverera, musazengereze kufunafuna thandizo kuchokera kuchipatala chovomerezeka chabedi.
> Chitsime:
> Kryger MH, ndi al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , 6th edition, 2016.