Konzani Patsogolo, Bweretsani Zipangizo Kuti Muonetsetse Mpumulo Wathanzi
Kuyenda kungakhale kovuta, makamaka mukatopa. Ngati mukuyenda ulendo wautali, makamaka ulendo waulendo wofiira usiku, mungadabwe kuti mungagone bwino motani paulendo wa ndege. Kuchokera pakusankha mpando wangwiro kubweretsa zipangizo zokhala bwino monga mapiritsi ndi masikiti a maso, ndizotheka kudzibwezeranso nokha pandege ndikufika ndikukumva pang'ono.
Phunzirani momwe mungagone bwino pa ndege ndi zosavuta zisanu.
Kukonzekera Patsogolo pa Ulendo Wanu
Ntchito yoyamba ndiyo kudziyika nokha kuti mupambane ndi kukonzekera kochepa kusanachitike. Musanayambe kuyenda pamtunda, pali zosankha zomwe mungachite kuti mutha kugona bwino paulendowu. Zambiri mwa izi zimadalira nthawi yomwe mwasankhidwa.
Kawirikawiri, mutha kugona pamene ndege yanu ikuchitika panthaŵi ya kugona kwanu. Ino si nthawi yoti mudandaule za kutuluka kwa jet kapena momwe mungasinthire ku malo anu atsopano; M'malo mwake, izi zidzadalira chitsanzo chanu chakugona tulo m'masiku oyambirira ulendo wanu. Chizindikiro chanu chozungulira chidzakupangitsa kukhala kosavuta kugona usiku wonse, ndi maola 7 mpaka 9 mutatha kudzuka m'mawa (kwa anthu ambiri, amamveka mosamala zomwe zimachitika pakati pa masana masana zomwe zimathandiza kuti zikhale zosavuta kutenga kupuma).
Chinthu chinanso chothandizira kuti mugone kugona ndi m'mene mukugona. Ngati mwadzuka molawirira kuti mukafike ku eyapoti, mungapeze kuti mukugona pang'ono. N'chimodzimodzinso mutakhala mochedwa mutanyamula sutukesi yanu. Kawirikawiri, kuchepetsa kuchuluka kwa kugona usiku kapena ziwiri usanayambe kuthawa kukuthandizani kugona bwino ndege.
Chosankha cha Mpando Chidzalamulira Malo Anu ogona
Chimodzi mwazimene zimapangitsa kuti mukhale ogona paulendowu ndizomwe mungasankhe. Ngati ndalama sizinthu, mungakonde kusangalala ndi zosangalatsa komanso zomwe zilipo m'kalasi yoyamba kapena gulu la bizinesi. Makamaka pa maulendo apadziko lonse, izi zingakhale zamtengo wapatali komanso zimathandiza kuti mugone kugona. Zipando zingakhale zowonjezereka, kapena zongokhala pansi. Zomwe izi zimawoneka mtengo-zosaloledwa, mungasiyidwe ndi chisankho choposa: window kapena mpando wapampando?
Kaya mumasankha kuti mukhale pawindo kapena maulendo a ndege ndizofunika kuziganizira, koma zimadalira kwambiri zomwe mumakonda. Mpando wazenera ungakupangitseni kuti musadalire malo osungirako ena. Komabe, ngati muli claustrophobic, izi zingakhale malo okhumudwitsa. Mosiyana ndi zimenezi, kukhala pamsewu kumakupatsani mtolo wochulukirapo kuti mutambasule, koma okwera ndege ndi ogwira ntchito angakugwetseni mobwerezabwereza pamene akuyenda pamsewu, ndipo mwina mungasokonezeke pamene ena mumzere wanu akuyenera kuchoka pa mipando yawo kupita kuchipinda kapena ngakhale kuyenda mu kanjira. Ngati ndiwe woyenera kuimirira kawirikawiri, mwina simungasokoneze ena omwe akuyesera kugona, kotero muyenera kulingalira zosowa zanu ndi zokonda zanu mu chisankho chofunika kwambiri.
Mzere wodutsa wamtunduwu umatha kukupatseni kanyumba kakang'ono kochepa, koma kumbukirani kuti ngati mutakhala patsogolo pawo, simungathe kukhala pansi.
Pokhapokha ngati mukuyenda ndi woyenda nawo, banja lanu, kapena gulu, simungayambe kusankha kuti mumakhala ndi ndani (ndipo, mukuganiza, kugona). Izi zingachititse kuti malo anu ogona asakhale osatsimikizika. Ana ndi makanda ang'onoang'ono akhoza kulira kapena kukhala opanda mtendere. Munthu wonyamula wodula amatha kukhala pansi. Zinthu izi ziri kunja kwa ulamuliro wanu, ndipo pokhapokha ngati mutasankha mpando mumzere wopanda kanthu kapena gawo lopanda kanthu la ndege, palibe zambiri zoti zichitike pa izo.
N'zotheka kubweretsa zozizwitsa zochepa kuti mugone kugona, komabe.
Zogona Zogona Zingakhale Pamaso, Zojambula Zaso, ndi Zojambula Zojambula
Ngati munayamba mwasindikiza magazini yomwe ikuyenda kapena mukuyendetsa sitolo ku ofesi ya ndege, mwina mwawona kuti pali zipangizo zambiri zomwe zingakuthandizeni kugona tulo pandege pa ndege. Izi zikhoza kukhala zosawonongeka (monga mapulogalamu a ndalama) mpaka mtengo (ngati mawu ochotsa phokoso). Ndi njira ziti zomwe zingakuthandizeni kugona tulo?
Ndege zambiri zimapereka mtolo kapena bulangeti, makamaka ngati muli paulendo wofiira usiku. Mungathe kubweretsanso mapiritsi ang'onoang'ono ngati mutha kuziyika pamtolo wanu. Anthu ambiri amakonda kugwiritsa ntchito chingwe chowoneka ngati c chomwe chikugwirizana kumbuyo kwa khosi ndikukhala pamapewa. Izi zingakhale zotupa, zopangidwa ndi kukumbukira, kapena zikhoza kukhala ndi microbeads. Zambiri mwazi ndizochepa mtengo ndipo zingayambe kuchoka pa $ 10 mpaka $ 40. Palinso mapiritsi akuluakulu, omwe amathandiza kuti muziwatsamira patsogolo.
Pambuyo posankha mtsuko woyenera, mungafune kutsegula kuwala kosayenera. Zingakhale zothandiza kuika mithunzi yamawindo, makamaka ngati ndiwe amene amawatsogolera. Popewera kuwala kuchokera kwa makompyuta, mafoni, ndi zojambula zina, mukhoza kuchepetsa zotsatira za nthawi yanu ya circadian. Mwinanso mutha kuvala chophimba cha diso chomwe chimapangidwa ndi zinthu zakuthupi kuti athetseretu kusokonezeka kwa kuwala.
Chigawo chomaliza cha kukhazikitsa malo ogona paulendo wanu ndi kuchepetsa zotsatira za phokoso. Mutha kupeza chimbudzi cha injini zotonthoza; ngati palibe kanthu, kadzamveka phokoso la anthu ena pa ndege. Kuti mukhale ndi zina zowonjezereka, mungathe kuvala makutu. Mutu wamakono amatha kutenga madola mazana angapo, koma akhoza kuchepetsa kwambiri phokoso pozungulira iwe. Ngati mumatha kugona mosavuta, simungachite mantha ndi kuchepetsa phokoso.
Malangizo Osavuta Kukuthandizani Kugona Bwino pa Ndege
Mudzatha kugona pamene ndege yanu ikuchitika panthawi yomwe mumakhala mukugona, kapena mutakhala maso nthawi yaitali kuti mukhale ogona. Chitani zonse zomwe mungathe kuti mukhale malo abwino, osangalatsa komanso ogona. Mukaloledwa, khalani pansi pang'onopang'ono. Sungani bedi lanu lachitetezo kuti muwonetsetse kuti simukudzutsidwa ndi wantchito wamba kapena wovulala panthawi ya chisokonezo chosadziwika.
Ngati mukufuna, pali mapiritsi ochepa ogona omwe angakuthandizeni kugona bwino paulendo wanu. Mankhwala olembedwa ngati Intermezzo ndi Sonata angasonyezedwe. Mowa ukhoza kubweretsa tulo, koma ukagwa, umagawanika ndikusokoneza tulo. Mlingo wochepa wa melatonin ungathandize ubongo . Mankhwala otha msinkhu odwala mapiritsi ogona angayambe kugona usana kwambiri ngati palibe nthawi yaitali yokwanira yopuma. Izi ziyenera kugwiritsidwa ntchito mosamala, motsogoleredwa ndi dokotala wanu.
Yesetsani kupeŵa caffeine ndi kumwa madzi owonjezera. Zosangalatsa monga caffeine ndi chikonga zingakulepheretseni kugwa kapena kugona, ndipo kumwa mowa kwambiri kungachititse kuti nthawi zambiri muzipita kuchipinda. Musanayambe kugona, pitani mofulumira kupita kumalo opangira zovala ndi kutambasula miyendo yanu pang'ono.
Pambuyo pa ndondomeko zomwe tazitchula pamwambapa, zingakhale zothandiza kumvetsera nyimbo zolimbikitsa kapena kanema. Ngati mukuyenda patali, mukhoza kulingalira nthawi yanu yatsopano komanso momwe mungasinthire nthawi yanu yogona. Ngati simunayambe kupanga kusintha kwa pulogalamu yanu yogona, ndege ingakhale nthawi yomwe mungayambe kuchita zimenezo.
Kuthamanga ndi Mavuto Akugona
Pomalizira, kwa anthu omwe akuvutika ndi zovuta za kugona , kuwuluka pa ndege kungapangitse kulingalira kwake komwe. Kusunga kungakupangitseni kudzidzimva nokha pamene mukugona pakati pa alendo. Ngati mumalira, mungagwiritse ntchito kugwiritsa ntchito mpweya wabwino pamphuno. Ngakhale kuti nthawi zonse sagwira ntchito, akhoza kutsegula mphuno zina ndikuchepetsera. Mwamwayi, phokoso la injini za ndege zingakhale zovuta kwambiri.
Ngati muli ndi vuto la kugona , simungakhale ndi malo ogwiritsira ntchito magetsi kuti mugwiritse ntchito njira yanu yopitilira mpweya wabwino (CPAP) pandege. (Muyenera kuyendetsa pa ndege mosasamala kanthu, komabe, kuti muteteze kuwonongeka kwake.) Kukhala pansi mwakachetechete kudzakuthandizani kuchepetsa chiopsezo ndi kupsinjika kwa mpweya wanu wa kugona. Osasamala chifukwa cha kutha kwa ndege ndi zabwino, ndipo simungathe kuvutika ndi mavuto alionse omwe ali pafupi. Kwa iwo omwe amagwiritsira ntchito chowongolera pakamwa kuti apange apnea, mukhoza kuthandiza izi kuti muzitha kugona.
Anthu omwe ali ndi matenda osapumitsa (RLS) angapeze maulendo ataliatali kuti akhale osokonezeka kwambiri. Pali njira zingapo zothetsera zizindikirozi pandege: Zochitika zosokoneza monga puzzles crossword zingakhale zothandiza, ndikuyendayenda kapena kupundula miyendo kungakupatseni mpumulo. Kugwiritsa ntchito mankhwala monga opioids kapena gabapentin kungathandizenso.
Ngati muli ndi vuto la kugona, mungathe kuyankhula ndi dokotala wanu za njira zomwe mungapangire kuthawa kwanu. Nthaŵi zina, mankhwala opatsirana mankhwala angaperekedwe kuti apereke chithandizo.
Pokonzekera bwino, kuyesetsa kupanga malo ogona ogona, ndi zipangizo zingapo zosankhidwa mosamala, ndizotheka kugona bwino paulendo wochuluka. Izi zikhoza kukuthandizani kuti mutembenukire ku malo anu atsopano mosavuta ndipo muyambe ulendo wanu kumayambiriro.
> Chitsime:
> Kryger, MH et al . "Mfundo Zothandiza Pogona Mankhwala." Elsevier , edition lachisanu.