Ndi malangizo angapo ophweka, mukhoza kukhala ndi tulo tapamwamba usikuuno. Panthawi inayake pamoyo wathu, pa zifukwa zosiyanasiyana, pafupifupi tonsefe tidzakhala ndi zovuta komanso tidzakhala ndi vuto lalikulu la kugona . Izi zingachititse kukhumudwa kwakukulu koma osawopa. Pali njira zosavuta kuti mutenge zomwe zingakuthandizeni kugona bwino usiku uno.
Nyamuka ndi Kugona pa Nthawi Yomweyo Tsiku Lililonse
Mufuna kudzuka ndi kugona nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata.
Ndife olengedwa chizoloŵezi, ndipo tulo tathu sizomwezo. Mukazindikira kuti mukugona , muyenera kuyesetsa kukwaniritsa zosowa zanu tsiku ndi tsiku. Poti tigone ndikumadzuka nthawi yomweyo, timayesetsa kuti thupi lathu lizitsatira nthawi zonse. Izi zimathandiza kuti thupi lathu lachilengedwe, lotchedwa circadian rhythm , liwathandize kuyambitsa ndi kugona tulo.
Pangani Malo Ogona Ogona
Onetsetsani kuti malo anu ogona ali chete, amdima, ozizira, komanso omasuka. Kafukufuku akupeza kuti kugona m'malo ozizira kumakhala kovuta kwambiri kugona. Mwa kuthetsa phokoso lowonjezera ndi kuwala, tikhoza kuchepetsa kusokonezeka kumene kungatikweze. Kuphatikizanso, chipinda chogona chiyenera kukhala malo opumula-osati chifukwa chodandaula.
Gwiritsani Ntchito Chipinda Chanu Chogona Nokha
Malo ogona ndi ogona ndi kugonana, osati kuonera TV, kupatsa ziweto zanu, kapena kugwira ntchito. Mwanjira ina, tatha kupanga chipinda chipinda chokhala ndi zipinda zambiri.
Magetsi onse ayenera kuchotsedwa. Ma TV, maseŵera a masewera, makompyuta, matelefoni, ndi zipangizo zina zosiyanasiyana zimakhumudwitsa komanso zimasokoneza kugona. Musalole kuti azigona m'chipinda chanu ndipo musagwiritse ntchito panthawi yochepa musanakagone. Ngakhale kuwala kochepa kuchokera pa kompyuta pakutha maola madzulo kungachititse kuti ubongo wanu kuganiza kuti ndi nthawi yokhala maso.
Ndikofunikira kuchotsa ziweto zanu kuchokera kuchipinda momwe zingasokoneze tulo lanu. Pomalizira, musagwiritse ntchito chipinda chogona ngati malo ogwirira ntchito, chifukwa izi zimalimbikitsa komanso zimasokoneza tulo.
Yang'anani Zimene Mumadya Madzulo
Peŵani caffeine, mowa, ndi chikonga 4 mpaka 6 maola asanagone. Caffeine ikhoza kupezeka m'malo oyembekezeka monga khofi, popoda soda, kapena tiyi, komanso zakudya zosayembekezereka monga chokoleti. Monga zolimbikitsa, zidzakupatsani maso, ngakhale zitagwiritsidwa ntchito pafupi maola asanu musanagona. Mofananamo, chikonga chimasokoneza tulo. Ndipo mosemphana ndi chizoloŵezi chofala, chidakwa "usiku" chingapangitse kuti tulo tenu tiwonjezere. Ngakhale kuti zingakuchititseni kuti mugone tulo, mowa umasokoneza nthawi imene mukugona ndipo imapangitsa kuti musokonezeke.
Osati Nap
Lembani pansi. Nthaŵi yomwe mumadzuka imaphatikizapo ku chinachake chomwe chimatchedwa "sleep drive." Tikakhalabe maso, timafuna kuti tigone. Mwa kugona, titha kuthetsa chilakolako chogona-koma tidzakhalanso ndi nthawi yovuta kuti tigone. Akulu ayenera kukhala ndi nthawi yogona usiku popanda kuwonjezera zina. Ngati pali kugona kwa tsiku ndi tsiku komanso kulakalaka kupuma, ngakhale kuti nthawi yogona ikutha, izi zingapangitse kuti matenda a kugona akuyenera kupitilira.
Yesetsani-Koma Pa Nthawi Yoyenera
Yesetsani kuchita masewera olimbitsa thupi tsiku ndi tsiku, koma pewani kuchita zimenezi maola 4 musanagone. Kukhalabe wathanzi ndi thupi mwakuthupi ndi njira yabwino kwambiri yowonetsetsera kugona kwabwino usiku. Komabe, kuyesayesa kwambiri pafupi ndi nthawi yogona kungayambitse mavuto, pamene thupi lanu lidzasinthidwa.
Pangani miyambo yogona
Pangani miyambo ya kugona, kuphatikizapo zinthu zotsalira monga kuwerenga, mphindi 15 musanagone. Monga momwe timasungirako ana, akulu amafunikira miyambo ya kugona tsiku lililonse asanakagone kuti atilole kuti tisagwedezeke ndikukonzekera kugona. Zikondwererozi zimaphatikizapo zinthu zotsalira monga kuwerenga, kumvetsera nyimbo zosangalatsa, kapena kutenga zabwino, kusambira.
Musamavutike Kugona mu Bedi
Ngati mukuvutika kuti mugone, monga mukupezeka ndi kugona , musagone , mukugona pabedi-thupi lanu lingayambe kuganiza kuti ndilo vuto. Anthu omwe ali ndi vuto loyambitsa tulo nthawi zambiri amagwedeza ndi kugona pabedi, kuyesa kukakamiza kugona kuti abwere. Ngati izi zichitika usiku ndi usiku, mukhoza kuyamba kugonana ndi bedi lanu ndi nkhawa yoti simungathe kugona. Ngati simukutha kugona musanafike pa mphindi 15, pitani ku malo ena amtendere ndikugona mpaka mutakonzekera kugona, kenako mubwerere kuchipinda chanu kuti mugone.
Pewani Zinthu Zowononga Kugona
Pali zinthu zambiri zomwe zingasokoneze tulo lanu , ndipo muyenera kupewa kudya kapena kumwa mu maola angapo musanakagone, chifukwa izi zingapangitse kukhumudwa kwanu. Kusasokonezeka ndi kupweteka kwa mpweya kapena asidi reflux, komanso kufunikira kudzuka kangapo kukodza, kungasokoneze kwambiri kugona kwabwino usiku. Ndi bwino kupeŵa izi mwa kusadya kapena kumwa m'maola angapo musanagone.
Pangani Kugona Kukhala Chofunika Kwambiri
Musapereke tulo kuti mugone kuchita masana. Malangizo ofunikira kwambiri ndi kulemekeza thupi lanu kuti lizigona. Nthaŵi zambiri, timalola kuti nthawi yathu yogona iphwanyidwe pamene maudindo athu a tsiku ndi tsiku amatenga nthawi yaitali kuposa momwe timayembekezera. Kuonjezerapo, mwayi wochita zinthu zosangalatsa-kuchezera abwenzi, kuyang'ana TV, kusewera pa intaneti, kudya kunja, ndi ena onse-nthawi yomweyo timadula ngati tiwalola. Ndikofunika kukhazikitsa nthawi yanu yogona ndikutsatira ndondomeko imeneyo, ziribe kanthu zomwe zingabwere masana.