Zochitika Zogona Zosalekeza Zimalimbikitsa Circadian Rhythm, Pangani Galimoto Yogona
Ngati mwatsimikiza kugona bwino, mungadabwe ndi kumene mungayambe. Pamene mavuto akugona mu moyo wanu, zingakhale zovuta kudziwa zovuta zomwe zimakhudzidwa ndikuyika zinthu bwino. Mwayi wake ndikuti vuto lanu lagona sanagwire mwathunthu, kotero dzipatseni nthawi yomwe mukufuna kuti mugone mokwanira. Ngati mutenga nawo mbali pa "Momwe Mungagone Moyenera M'masiku 30", pamapeto pa masiku 30 otsatirawa mudzasintha kusintha komwe mungapange kuti mugone bwino.
Malingana ndi zosowa zanu, mungathe kudutsa ndi ndemanga popanda lingaliro lachiwiri. Komabe, chifukwa cha uphungu umene umakhudza pafupi ndi kwanu, chitani nthawi yomwe mukufunikira kuthetsa vutoli. Tonse tiyeni tiyambe kuyenda panjira yopita ku tulo tapamwamba!
Kufunika Kukhazikitsa Nthawi Yowonjezera
Chovuta choyamba chingamawoneke ngati chopanda phindu, koma chimapereka zotsatira mwamsanga: Dzukani nthawi imodzimodzi tsiku lililonse, kuphatikizapo sabata kapena masiku. Mwamtheradi, mungathe kugona mokwanira monga momwe mukufunira komanso simungadzutse ndi ola limodzi, koma kuyamba ndi inu mukhoza kugwiritsa ntchito imodzi. Muyenera kusankha nthawi yomwe mungathe kusunga tsiku lililonse, kuphatikizapo masabata ndi mapeto a sabata. Kwa anthu ambiri, izi zikutanthauza kusankha nthawi yomwe ingakulole kuti mufike kuntchito kapena kusukulu mkati mwa sabata ndikukwera nthawi yomweyo Loweruka ndi Lamlungu.
Mutasankha nthawi yanu, ganizirani ngati zingatheke.
Izi sizikukhudza kudzipanga nokha mbalame yoyamba ngati mukuyamba ngati usiku. Ngakhale kuti anthu angakulimbikitseni kuti mukhulupirire kuti kukwima kale kumakhala kosavuta-kukhala ndi makhalidwe abwino, kufotokozera chikhalidwe cholimbika, ndi zina zotero-ndi umboni wanji pa izi? Anthu ambiri opambana amakhala mpaka 2 AM ndipo amagona mpaka 10 AM, kotero musagwere mumsampha umenewo.
Taganizirani thupi lanu ndi zosowa zanu. Sankhani nthawi yodzuka yomwe mungathe kusunga ndipo musalole kuti ifike mofulumira kapena yosagwirizana ndi zomwe mumakonda, zakuthambo m'mbuyomo.
Kuyika Circadian Rhythm ndi Morning Sunlight
Nchifukwa chiyani kuli kofunika kudzuka nthawi yomweyo? Ganizirani za nthawi yanu yopuma ngati nangula ku tsiku lanu. Thupi lathu limatsatira nyimbo zozungulira ndipo izi zimadalira kusasinthasintha. Pali zinthu zambiri zomwe mumachita pafupi nthawi yomweyo tsiku lililonse, osati zomwe zimagona. Kuyika nthawi yanu yokhala ndi malo (kapena zegegeber ) ku thupi lanu pamene mukuyenera kukhala maso komanso pamene mukugona.
Mbali yaikulu youka pa nthawi imodzi tsiku lirilonse ingakhale ikugwiritsanso ntchito kwa mphindi 15 mpaka 30 za dzuwa pa kuwuka. Izi zimalimbitsa thupi la circadian komanso zimayambitsa kudzuka m'mawa. Ngati ndi kotheka, ganizirani kugwiritsa ntchito bokosi lowala m'miyezi yozizira.
Kudzuka panthawi imodzimodzi tsiku lililonse kudzakuthandizani kugona bwino usiku. Nthawi yokhazikika imathandiza kumanga chilakolako champhamvu cha kugona nthawi zonse. Kugona kumeneku kumapangika pang'onopang'ono, ndipo kuchepetsanso mwa kugona mkati kumakhala kovuta kuti tigone usiku wotsatira.
Ngati mumagona maola awiri Lamlungu mmawa, zimakhala ngati kuyesa kugona 2 maola usiku womwewo. Izi zingachititse kusagona kwa usiku Lamlungu usiku . Nthawi yowonongeka ndi yofunika kwambiri kwa anthu omwe amagwa mofulumira kapena akugona, omwe amakhala osowa tulo .
Pewani Kumenya Kudandaula ndikudzilimbikitsanso Kuti Mudzuke
Ndikofunika kuti pamene alamu yanu ikuchoka nthawi yanu yosankhidwa, mumadzuka. Simungakhoze kugunda snooze ndikugona pabedi kwa ora kapena ngakhale mphindi 9. Mukufuna kusagwirizana, ndipo izi zimafuna kudzilamulira nokha ndi chida chachitsulo. Mukhoza kuika ola lanu mu chipinda ngati mutha kugunda snooze pamene mukugona tulo.
Zingakhale zofunikira kukhazikitsa ma alarms ambiri kapena poyamba kulembetsa wina kuti akuthandizeni. Kuti muwone zotsatira za kupambana kwanu, mukhoza kulembetsa nthawi yanu yogona komanso kukweza nthawi yogona . Dziwani izi zidzakuthandizani pamene mukugwiritsa ntchito kusintha kwina kuti mukhale ndi tulo.
Mawu Ochokera
Ngati kumamatira pa nthawi yokhazikika tsiku ndi tsiku kumakhala ntchito yovuta kwa inu, dzipatseni milungu isanu ndi iŵiri yosasinthasintha mu nthawi zanu zowona musanayambe kusintha kuti mugone bwino. Kuti mudziwe zambiri kuti mugwirizane ndi kugona kwanu ndikugonjetsa kugona, ganizirani kuti mukuchita nawo njira yothetsera vuto la kusowa tulo (CBTI) yomwe ikupezeka pa intaneti kapena kudzera mwa katswiri wa zamaganizo.
> Chitsime:
> Kryger MH, ndi al . "Mfundo ndi Zochita za Kugona Mankhwala." Elsevier , 6th edition, 2017.
Onani mndandanda wonse wakuti, " Momwe Mungagone Moyenera M'masiku 30. "