Mmene Mungadzutse Panali Mmawa

Monga aliyense angatsimikizire, zimakhala zosavuta kudzuka pambuyo pokugona tulo. Chilakolako chobwerera ku tulo (chomwe chimatchedwa kuti sleep inertia ) chidzachepa kwambiri ngati mutapuma mokwanira. Avereji akuluakulu amafunika kugona maola asanu ndi atatu, koma ndalama zomwe mukufunikira zimasiyanasiyana, ndipo kugona kwanu kumafunikira mosavuta. Ndizothandiza kutsata malangizo othandizira kugona bwino .

Nawa njira zina zowuka kudzakhala m'mawa.

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Imwani Caffeine

Mamiliyoni a ife timayamba tsiku lathu ndi chakumwa cha khofi ndipo ichi ndi njira yabwino kwambiri yodzuka. Kaya zimakhala ngati khofi, tiyi, chokoleti yotentha, popu ya soda, kapenanso kumwa mowa, mankhwala ophera tizilombo amatha kukhala ndi zida zothandiza. Caffeine imaletsa mankhwala otchedwa adenosine omwe amachititsa ife kugona tulo. Ngakhale kuti pangakhale mavuto ena chifukwa cha kugwiritsa ntchito caffeine, izi ndizosautsa. Chifukwa cha miyendo yake yaifupi, zotsatira zake zambiri zidzatha m'maola asanu kapena asanu ndi limodzi.

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Kutaya Alarm Clock

Ngakhale kuchokera kumayendedwe apamwamba kwambiri, ola laola lidzakubwezeretsanso ku chidziwitso. Monga gawo la malangizo abwino ogona , zingakhale zolimbikitsidwa kuti musagwiritse ntchito maola alamu . Kwa anthu ambiri, mawotchi amachititsa kuti asagone. Komabe, monga ambirife tili ndi udindo wa m'mawa (ndipo sitingathe kudzuka nthawi zina) nthawi yothandizira imakhala mbali yofunikira pazinthu zathu zamasiku ndi tsiku.

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Pezani Kuunika Kwa Kuunika

Ngakhale zikhoza kukhala zovuta malingana ndi nthawi ya chaka ndi malo anu, kuunika kwa m'mawa kungakhale ndi zotsatira zopindulitsa kuuka. Thupi lathu limatsatira chikhalidwe chachilengedwe ndipo kuwala kumakhala ndi zotsatira zamphamvu kwambiri pa nthawi yotereyi. Ndi bwino kusangalala ndi kuwala osati kulunjika dzuwa. Kugwiritsa ntchito mabokosi owala ndi phototherapy akhoza kutsanzira zotsatirazi zabwino.

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Gwiritsani ntchito Zopatsa Malemba

Kwa anthu omwe ali ovuta kwambiri, ogona mofulumira kwambiri usana ndi tsiku, kugwiritsa ntchito mankhwala osokoneza bongo kungakhale kofunikira kuti amadzutse ndikugwira ntchito tsiku lonse. Kugona kwakukulu muzogona za kugona monga matenda osokoneza bongo kapena kupopera koyambitsa tulo tingathe kuchitidwa ndi zolimbikitsa izi. Zopatsa mphamvu zingagwiritsidwe ntchito ntchito ogwira ntchito usiku. Zosankhazi ndi monga Ritalin , Provigil, ndi Nuvigil ndipo angakhale othandiza pazochitika zosiyana.

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Pitirizani Kugonana Nthawi Zonse

Matupi athu amasankha kutsatira zowonongeka nthawi zonse ndipo khalidwe lathu lingalimbikitse miyendo yozungulira yachilengedwe. Kugona ndi kudzuka nthawi yomweyo tsiku lililonse tikhoza kulimbitsa chikhumbo chathu chogona. Kwa anthu omwe ali ndi vuto la kugona kwa circadian , izi zingakhale zovuta kwambiri. Komabe, ngati mutadzuka nthawi yomweyo - kuphatikizapo mapeto a sabata - izi zidzakhala zosavuta kuchita.

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Tsatirani Kuvutika Kwanu Kogona

Ngati mukudwala matenda osiyanasiyana ogona , izi zingakulepheretseni kuwuka m'mawa. Izi zikhoza kuchitika ngati muli ndi tulo tofa nanu usiku wonse womwe ungakhalepo chifukwa cha kusowa tulo kapena kugona tulo . Mwinanso, ngati muli ndi vuto loyendetsa kugonana monga kuchedwa kwa matenda ogona, mukhoza kukhala ndi chilakolako chogona ndi kugona. Pofuna kuyesa ndikuyenera kuchiza matenda alionse ogona, mungapezeko mosavuta kudzutsa m'mawa.

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Yesetsani Kuchita Zinthu Mogwira Mtima

Ngati muli ndi vuto lochotsa tulo m'maganizo mwanu ndikudumpha-kuyamba tsiku lanu, mungafunike kugwira ntchito yoyamba m'mawa. Kukonzekera nthawi yochepa yochita masewera olimbitsa thupi kudzuka kudzazindikira thupi lanu ndi malingaliro anu. Yesani kutuluka panja ndikupeze mpweya wabwino. Mudzakhala bwino tsiku lonse ndipo mudzagona bwino usiku.

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Idyani Kadzutsa

Zikuwoneka ngati malangizo osavuta, koma kudya chakudya cham'mawa ndi njira yabwino yodzimutsira. Ngakhale chakudya cham'mawa cham'mawa chingakupatseni mphamvu zowonjezera kuti mupite tsiku lanu. Ngati mumaphatikizapo kutumikila kwa khofi, mungapeze phindu lapadera kuchokera ku kadzutsa. Pali umboni wabwino kuti chakudya chingatidzutse.

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Dzuka Pawekha

Njira yabwino yodzuka m'mawa ndizovuta kwambiri: mudzipatse nokha. Izi zimafuna kupuma mokwanira usiku (popanda kuwonongedwa kwa kugona). Momwemo, tikhoza kudziwa momwe timafunikira kugona ndi kukonzekera ndondomeko zathu kuti tipeze izi nthawi zonse usiku uliwonse. Izi zingafunike nthawi yabwino imene ambiri a ife sitingathe, komabe, ndibwino ngati mutha kukwaniritsa.