Njira 10 Zowononga Kugona Mgonero Ndi Chifukwa Chosowa Chisoni ndi Zizolowezi Zoipa

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Kudya Chakudya Chachikulu Musanakwatire

Palibe chinthu ngati chikhodzodzo kapena mimba kuti chisokoneze tulo lanu. Kuthamanga kukasokoneza kupumula kwapumulo, kotero kumwa mowa kwambiri musanagule kumatanthawuza maulendo angapo kupita ku bafa usiku. Kudya chakudya chachikulu pafupi ndi nthawi ya kugona kungayambitse zizindikiro za kupweteka pamene mugona pansi zomwe zingakuchititseni kukhala osasangalala. Kupewa kugona tulo kungachititsenso kuti asamveke komanso asokonezeke usiku.

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Kunama Mukadzuka M'bedi

Ngati muli ndi vuto kugona, chinthu chofunika kwambiri kuti muchite ndichogona. Ngati izi zimachitika mwakuya, monga momwe zingachitikire ndi kugona , mungaphunzire kusonkhanitsa bedi lanu ndi nkhawa ndi kusagona. M'malo mozembera ndi kutembenuka, yesani kuchita zosangalatsa monga kuwerenga. Ngati mukupitirizabe kulimbana, tulukani pabedi kuti mukonzeretu tulo .

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Kuyesa Kugona Kwina Kwambiri Kwambiri, Kwambiri Kwambiri, Kapena Phokoso

Sizothandiza kugwiritsa ntchito kuyesa kwinakwake komwe kumalimbikitsa maganizo athu. Ngati stereo ikuwombera, magetsi akugwedezeka, ndipo akung'ung'udza, mungayang'ane bwanji kuti mugone? Kusiyanasiyana kwachinsinsi pa mutu umenewu kumapangitsa kuti zikhale zovuta kugwira zochepa. Sungani chipinda chogona bwino ndi kutsika pang'ono, phokoso, ndi kutentha.

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Kutenga mapapu aatali

Izi zingakhale zovuta kwambiri. Mitundu ina imalimbikitsa usana ndi usiku, ndipo anthu ambiri amalumbirira ndi iwo. Ngati mumagona usiku, sikungakhale kovuta. Komabe, ngati mukuvutika kuti mugone, ndiye kuti chinthu chofunika kwambiri kuchita ndi kuwonjezera mafuta pamoto mwa kugona ena masana. Kuphulika kumachepetsanso kuti mumatha kugona usiku, ndipo kugona kwa tsiku ndi tsiku kumatanthawuza matenda a kugona monga kugona kwa mpweya .

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Kugwiritsira Ntchito Chipinda Chanu Monga Malo Owonetsera Malo Ambiri

Kuzaza chipinda chanu ndi makanema, masewera a masewera, makompyuta, matelefoni, ndi zipangizo zina zidzatsimikiziranso kuti kulimbikitsana kwakukulu kudzakhala pafupi. Mwamwayi, palibe mwa izi zomwe zingakuthandizeni kugona bwino. Kuwala kumene kumawoneka kungakhale kovulaza kuti ugone. Kugwiritsa ntchito iwo asanagone pabedi kungachititse kuti ubongo wanu ukhale wogwira ntchito, ndipo ichi ndi chinthu chomaliza chimene muyenera kugona. Limbikitsani foni yanu ku khitchini ndikutsitsa luso lamakono ku malo anu ogona.

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Kumwa Mowa, Khofi, Kapena Kusuta Chiguduli Musanakwatire

Ngakhale agogo angakhale akumwa mowa "usiku" kuti agone, izi sizothandiza. Mowa ukhoza kukupangitsani kuti mumveke pang'ono, koma zimagawaniza masitepe anu ogona ndipo zimapangitsa kuti zisokonezeke kwambiri. Zingawonongeke kwambiri ndi kupuma kwa kugona ngati kugwiritsidwa ntchito pafupi ndi nthawi yogona. Zakumwa zakumwa za khofi monga khofi, tiyi, poda soda, ndi zakudya monga chokoleti monga zolimbikitsa kuti mukhale maso kwa maola ambiri. Caffeine iyenera kupeŵa maola 4 mpaka 6 musanayambe kugona kapena poyamba ngati mukumvera zotsatira zake. Mofananamo, chikonga cha ndudu chidzasokoneza luso lanu la kugona, ndipo chikhumbo chokhudzana ndi kuchotsedwa chingadzutse iwe usiku.

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Kugona Zochepa Pamene Muli Wosasamala

Tonsefe timakhala otanganidwa pa zifukwa zosiyana, ndipo zimakhala zosavuta kupeza nthawi yochuluka tsikulo pogona pang'ono. Nchifukwa chiyani mukuwononga maola 8 pabedi? Kodi simungachite bwino kuonera TV, kusewera pa intaneti, kapena kukhala ndi anzanu kapena achibale anu? Mwatsoka, nthawi yomwe timakhala tcheru imakhudzidwa kwambiri ndi kusapeza mpumulo wokwanira. Ngati mutadula tulo, mungapeze kuti simukupeza zambiri ngati mutagwiritsa ntchito tsiku lamaso ndi maso. Pezani nthawi yokwanira pabedi kuti mukwaniritse zosowa zanu usiku uliwonse.

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Kukhalabe Achangu Mpaka Mayi Asanalowe M'gedi

Kugona ndi ntchito yamtendere, yotsitsimutsa, choncho sichinthu chanzeru kuyesa kusintha mwachindunji kuchokera ku chinthu chosiyana. Thupi lathu silichita bwino ndi kusintha kosasintha. N'chimodzimodzi ndi kukonzekera kugona. Makhalidwe abwino ogona monga kuwerenga, kumvetsera nyimbo zoyipa, kapena kusamba bwino kumatithandiza kukonzekera m'maganizo mwathu ndi kugona. Gwiritsani ntchito mphindi 30 mpaka 60 musanayambe kugona thupi lanu ndi maganizo anu.

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Kuchita Mwachangu Musanagone

Ngakhale kuti ndi bwino kuti muzichita masewera olimbitsa thupi kwa mphindi 30 tsiku lililonse-ndipo izi zidzakuthandizani kuti mugone tulo tosangalatsa. Zimayambitsa mavuto pamene thupi lanu lidzasinthidwa pamene mukuyenera kutsika. Zingathenso kutentha thupi lanu, kuthamanga kwa mtima, ndi kuthamanga kwa magazi. Musamangogona thukuta kuchokera kuntchito yanu. Yesetsani kuchepetseratu masewera olimbitsa thupi musanakagone, kupatula ngati ndi nthawi yokhayo yomwe mungapeze kuti muyambe kuchita.

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Kulepheretsa Kugona Nanu Nthawi Kuyambira Tsiku Limodzi kufikira Lotsatira

Ndife olengedwa chizoloŵezi, ndipo tulo tathu sizomwezo. Mukagona ndi kudzuka nthawi zosiyana tsiku lililonse, thupi lanu silidzadziwika ngati likuyenera kutopa ndi kugona. Izi zimadalira nthawi yathu yachilengedwe yomwe imatchedwa circadian rhythm , ndipo kusiyana nthawi zomwe timagona zimatha kuchiyipitsa. Mwa kusunga ndondomeko yosasinthasintha, timatha kugona bwino. Yambani mwa kukonza nthawi yanu yowonjezera ndi alamu ndikugona pamene mukugona tulo, kutsimikizira kuti mumapeza maola okwanira kuti mukwaniritse zosowa zanu.

Mawu Ochokera

Ngati mwasokoneza tulo lanu, funsani thandizo kuti mubwererenso paulendo mwa kukambirana ndi dokotala wodziwa kugona. Kuchita zinthu zosavuta komanso, ngati n'kofunika, ndondomeko yothetsera vuto la kusowa tulo (CBTI) ingakuthandizeni kuthetsa vuto lanu logona.