Nthawi Yambiri Yabedi Amatha Kuthetsa Kugona Mwachangu
Kuletsa kugona, mankhwala opatsirana, kungakhale chithandizo chomwe mukusowa kuti mukonze kugona kwanu. Zingawoneke zachilendo, koma kuthera nthawi yochuluka pa bedi kungakupangitseni kuti mukhale ndi mavuto ovuta. Pali njira zosavuta zomwe mungathe kuthandizira kuthetsa vutoli.
Momwe Ulili Pa Bedi Zimayambitsa Insomnia
Kugonjetsedwa kumatanthawuza kuti sitingathe kugona mokwanira kuti mukhale ndi moyo ndipo nthawi zambiri mumakhala ndi vuto logwa kapena kugona.
Izi mosakayikira zimabweretsa mavuto ndi ntchito yamasana. Chofunika kwambiri, mavutowa ayenera kuchitika ngakhale ali ndi mwayi wokhala ndi tulo. Komabe, kodi nthawi yochuluka kwambiri pa bedi ingapangitse kuti mukhale ogona?
Monga gawo la malangizo abwino ogona , ngati mukuvutika ndi kusowa tulo, akulangizidwa kuti musagone pabedi ndikuponyera. M'malo mwake, ngati simungathe kugona mkati mwa mphindi 15, ndi bwino kusiya bedi lanu. Muyenera kupeza malo ena ogona kuti mugone mpaka mutakonzekera kugona, kenako mubwerere kuchipinda chanu kuti mugone. Izi zikulimbikitsidwa chifukwa ngati simungaphunzire kugwirizanitsa bedi lanu ndi nkhawa za kusagona.
Ngati muli ndi vuto la kugona, mungadzikhulupirire kuti mukufunikira kukhala pabedi kwa nthawi yaitali kuti mupange. Izi zingakhale zolakwitsa. Kudzala m'mawa kuti mukakhale pabedi kudzakukhazikitsani kuti mukhale ndi zovuta usiku umenewo.
Mudzachititsa kusintha kwa thupi lanu pozungulira ndipo mumachepetsa galimoto yanu kuti mugone. Chifukwa chake, mungapeze mpumulo wowonjezera, koma ndikudandaula kuti simungathe kutopa mokwanira.
Kulimbitsa Thulo Loyenera Kufuna Kuletsa Kugona
Kutaya usiku ndikutembenuka kungakupangitse iwe kugona tulo.
Mwachibadwidwe, thupi lathu limayenda pang'onopang'ono . Ngati, pazifukwa zilizonse, mumadzuka nthawi zonse, izi sizidzachitika bwino ndipo simudzadandaula.
Anthu omwe ali ndi vuto la kusowa tulo nthawi zambiri amanena kuti amangokhala " ogona bwino " maola angapo. Usiku wonsewo umatha kuthamangira mkati ndi kutuluka modzidzimutsa, kuyang'ana ku ola la alamu , ndi kuyesa mosimidwa kuti mubwerere kukagona. Izi zimachititsa kuti asamagone bwino . Kugona mokwanira ndi nthawi imene mumagona tugawanika nthawi imene mumagonera. Ngati mumagona maola asanu ndi atatu mwa asanu ndi atatu omwe mumakhala pabedi, mphamvu yanu yogona ingakhale 75 peresenti. Momwemo, kugona kwanu koyenera kungayandikire 100 peresenti.
Kuletsa kugona ndi njira yothetsera kugona. Zimakuthandizani kuti muzitha kugona mokwanira chifukwa mumachepetsa nthawi yomwe mumadzigonetsa pabedi. Tangoganizani ngati mutakhala usiku wonse ndipo mawa usiku mutangodzigonjetsa maola awiri okha. Mwayi mungakhale mutatopa kwambiri, ndipo nthawi imeneyo mutha kugona mozama. Kuletsa kugona kumagwira ntchito yochepa kwambiri kuti ukhale ndi chilakolako chogona (kutchedwa kugona galimoto). Izi zimabweretsa kugona kwanu, kugona mokwanira, komanso kugona bwino.
Mmene Mungachitire Nkhawa Yanu ndi Kugonjetsa Kwakugona
Choyamba, mungapeze kuti n'kopindulitsa kusunga ndondomeko zanu za kugona ndi chilolezo cha kugona. Izi zidzakumbukira nthawi imene mukugona, nthaŵi imene mumagona, nthawi imene mumagona, komanso nthawi imene mumadzuka tsiku ndi tsiku. Mungafune kusunga zolemba izi kwa milungu ingapo kuti muyambe ndondomeko yanu. Malingana ndi zotsatirazi, onetsetsani kuchuluka kwa nthawi yomwe mumamva ngati mukugona usiku uliwonse.
Mudzagwiritsa ntchito nthawi imene mumagona kuti mupeze nthawi yomwe mungagone pabedi. Mwachitsanzo, ngati mutagona maola asanu pa usiku pokhapokha ngati mumagwiritsa ntchito ndondomeko yanu ya kugona , mumangogona pa maola asanu okha.
Musagwiritse ntchito maola osachepera anayi pabedi, ngakhale mutakhala kuti mukugona pang'ono. Yambani kudziletsa nokha pa nthawiyi pabedi.
Tsiku lirilonse mudzawerengera momwe mukugona. Mukagona nthawi yokwanira 85 peresenti ya nthawi imene mukugona pabedi, mudzawonjezera nthawi yogona pa mphindi khumi ndi zisanu. Mudzapitiriza kuonjezera nthawi pabedi pogwiritsira ntchito kugona kumeneku monga cholinga chanu mpaka nthawi yogona ikukhazikika. Chofunika kwambiri, simukuloledwa kutenga masana patsiku ndipo muyenera kutsatira ndondomeko za ukhondo .
Ngati muli ndi zaka zoposa 65, malamulo anu ndi osiyana kwambiri. Malingaliro anu ogona ogona ndi oposa 80 peresenti ndipo mumaloledwa kukhala ndi mphindi 30 patsiku.
Tikuyembekeza ndi njira yosavuta yothetsera kugona mungathe kukonza kusintha kwanu ndikugonjetsa kugona kwanu.
Zotsatira:
Hoch, CC ndi al . "Kuteteza khalidwe la kugona m'moyo wam'mbuyo: kuyesedwa kwa woyendetsa bedi ndikuletsa ukhondo." J Gerontol B Psychol Sci Soc Sci. 2001; 56: 52.
McCurry, SM et al . "Zochitika zokhudzana ndi maganizo opatsirana chifukwa cha kusowa tulo kwa akuluakulu." Psychol Kukalamba . 2007; 22: 18.
Spielman, AJ et al . "Kuchedwa kwa matenda osapitirira kwa nthawi kumakhala pabedi." Kugona . 1987; 10: 45.