Malangizo 6 Apamwamba Othandiza Ogwira Ntchito Pakati Pa Nthawi Zonse
Kuphinda kungakhale njira yabwino yotsitsimutsa malingaliro anu ndi thupi lanu, kuonjezera zokolola, ndi kukulitsa luntha lanu. Kuphinda kumapangitsa thupi kukhala lotetezeka, lomwe limatsutsa zotsatira za kupsinjika kwa tsiku ndi tsiku. Kafukufuku wasonyeza kuti kusungunuka kungachepetse chiopsezo chanu cha matenda aakulu monga chiopsezo chofa ndi matenda a mtima. Koma kugwirana bwino kwambiri ndi luso lofanana ndi sayansi.
Osati chabe pakati pa tsiku la pakati pa tsiku limapereka ubwino wambiri wa thanzi limene mumamva nthawi zonse.
Kudumphira ndi magawo asanu a Kugona
Sikuti onse ogona amapangidwa mofanana. Ichi ndi chowonadi chifukwa cha magawo asanu a tulo , omwe ali ndi maonekedwe osiyanasiyana. Ponena za kukolola ubwino wa kupopera, ndizo zokhudzana ndi momwe mungagone mokwanira. Mwachitsanzo, ngati kupatula kwanu kumakutengerani ku tulo 1 (kugwedezeka) kupita ku gawo 2 (pamene ntchito ya ubongo ikucheperachepera), mudzuka kudzamva kuti mulimbikitsidwa ndi kukhala ochenjera. Ngati kupitako kumakufikitsani magawo 3 ndi 4 ( tulo tofa nato ), komabe simudzatha kudzuka mosavuta ndipo mwinamwake mudzamva groggy ndi kutopa. Gawo lakulera 1 limatha pafupifupi maminiti 10 pamene siteji yachiwiri imatenga mphindi 10. Izi zimapangitsa kuti mphindi 20 kuti "pulogalamu yamagetsi" ikhale yoyenera kwa anthu omwe akuyang'ana kuwonjezereka ndi luso la kuphunzira. Koma kodi muyenera kukonzekera bwanji mphindi 20?
Mmene Mungagwiritsire Ntchito Mwamtendere
Pali kutsutsana kwina komwe kulipo njira yabwino yothera. Chimene chikugwera ndikuti aliyense ali wosiyana. Mwachitsanzo, pamene kutalika kwa siteji 1 ndi 2 kugona ndi pafupi maminiti 20, sikuti aliyense amayenda mopanda mphamvu kuchokera pa siteji imodzi kupita kwina nthawi yofanana.
Kuonjezerapo, palinso zinthu zina zomwe zingakhudze mmene thupi lanu likuyendera mpaka pakatikati patsiku, ngati mukugona mokwanira kapena ngati mutagona usiku wonse madzulo.
Mphamvu 6 Zam'mwamba Nap Zokuthandizani
Kugona bwino kwambiri ndi komwe mumagona mwamsanga ndikugona tulo kwa nthawi yayitali, pamene mukulimbikitsanso. Mukhoza kuyesa njira zowoneka pansipa kuti muone zomwe zikukuthandizani. Nazi njira zisanu ndi chimodzi zothandizira kukhala wamphamvu:
- Sankhani Nthawi Yabwino Yomwe Mungapangire Pakati: Podziwa kuti mumakhala ndi nthawi yogona usiku, nthawi yochulukirapo ya mpweya nthawi zambiri imakhala pakati pa 1 koloko madzulo mpaka 3 koloko masana pamene mphamvu yanu imathamanga chifukwa cha kuwuka kwa hormone melatonin . Yesetsani kukhazikitsa nthawi yanu yopatulira nthawi imeneyo.
- Pewani Kugona Musanayambe Kugona: Simungakhoze nthawi zonse kuti mutha kulowa pansi mkati mwa maola awiri, ndipo ndizo zabwino. Koma ngati mukusowa mawindo anu apamwamba omwe mumakhala nawo nthawi yambiri, onetsetsani kuti simukutsatirani mkati mwa maola atatu akugona chifukwa zingathe kusokoneza tulo tofunika kwambiri usiku.
- Khalani ndi Mphindi 30 Mphindi: Pamene mutagona pang'ono kuposa mphindi 30, mumayika kugona tulo tofa nato, zomwe zingakulepheretseni kukhala otopa ndi groggy. Anthu ambiri amapeza kuti kupambana kwawo kwapadera kumachitika kwinakwake pakati pa 20-30 mphindi. Anthu ena amatenga nthawi yayitali ngati 1 mpaka 2 mphindi kuti agwire ntchito. Yesetsani ndi mphamvu zapakati za nthawi zosiyana kuti mupeze zomwe zikukuyenderani bwino.
- Ikani Alamu: Mukatopa, zikhoza kukhala zosavuta kugona kupitirira mphindi yanu yokwana 30. Kuti mupewe kugona (ndi kugwidwa komwe kumatha kutsatira), khalani ndi alamu kuti akudzutseni. Ngakhale anthu ambiri odzipatulira okhaokha atanena kuti adziphunzitsa okha kupatula nthawi yochulukirapo, nthawi zonse ndi bwino kukhala ndi ndondomeko yosungirako zinthu.
- Sankhani Mdima: M'madera ambiri padziko lapansi, pakati pa masana ndi tsiku amachitika m'mawa a dzuwa, zomwe sizomwe zimapangitsa kuti tulo tigwire bwino. Kuti mukhale ndi mdima wambiri masana, gwiritsani ntchito maski kapena nkhope yolowa. Kusankha mdima sikungokuthandizani kugona mofulumira, koma kungachititse kuti tulo lanu likhale labwino kwambiri.
- Pezani Malo Otetezeka: Monga momwe mdima ungapangidwire kuti ukhale wopambana, malo ogontha amakhala chete. Anthu ena amapeza kuti amafunika kukhala chete mwamtendere, pomwe ena amakondwera ndi phokoso loyera limene silingathe kukhala chete, koma lingathandizenso kusokoneza zina. Ndibwino kuti mutsimikizire kuti simungasokonezedwe kwa nthawi yanu yonse.
Yesani Mafuta a Caffeine Nap
Ngakhale akatswiri ambiri amavomereza kuti kupuma bwinoko kungakhale njira yabwino kuposa kudalira kapu ina ya khofi, anthu ena amalumbirira pogwiritsa ntchito mphamvu yowononga mofulumira komanso ena a khofi pamodzi. "Kafeine nap napine," kapena monga ena amati "nappuccino, Chiphunzitso cha caffeine naps ndikuti kuonetsetsa kuti mphamvu ya caffeine imathamanga pakati pa mphindi khumi ndi makumi asanu ndi limodzi mphindi makumi asanu ndi limodzi mphindi makumi asanu ndi limodzi mutatha kutuluka nthawi yowonjezera nthawi yeniyeni ya pulogalamu yamagetsi.
Othandiza za caffeine naps amanena kuti amamva mphamvu zowonjezera kuchokera ku nap komanso caffeine kuchokera ku khofi. Ofufuza a ku Japan adapeza kuti nkhani zomwe zimagwiritsidwa ntchito ndi tiyi ya caffeine zimakhala zocheperapo kwambiri ndipo zimakhala zochepa kwambiri poyerekeza ndi nkhani zomwe zimagwira pansi ndi kutsuka nkhope zawo kapena kugona ndi kuyang'ana kuwala.
Kuti muyese khofi la mphamvu ya caffeine, onjezerani mofulumira khofi ya caffeinated kapena espresso (makamaka imodzi yomwe ili ndi shuga wosaphatikizapo) kumapangizo apamwamba apamwamba apamwamba pamwamba pazomwe musanayambe kukhazikika. Ngakhale kuti mungapeze kuti mphamvu ya caffeine imakuukitsani, timapitirizabe kuika alamu kuti mukhale ndi nthawi yabwino kwambiri.
Zotsatira:
Naska A, Oikonomou E, Trichopoulou A, Psaltopoulou T, Trichopoulos D. Siesta ali ndi thanzi labwino komanso imfa ya anthu ambiri. Arch Intern Med. 2007 Feb 12; 167 (3): 296-301.
National Institutes of Health; National Heart, Lung ndi Magazi Institute. Chitsogozo Chake Chokhala ndi Thanzi Labwino . NIH Publication No. 06-5271.
Hayashi M, Masuda A, Hori T. Kuwonetsa zotsatira za caffeine, kuwala kowala ndi kusambitsana nkhope patatha kamphindi kochepa. Clin Neurophysiol. 2003 Dec; 114 (12): 2268-78.