Pakhoza kukhala zifukwa zambiri zokhala mochedwa. Mwina mwakhala usiku watha kukonzekera phwando lapadera kapena kupita ku phwando. Mukhoza kupita ku konsati, kupita ku zisudzo, kapena kutuluka kumadamsana. Ana kapena achinyamata angakonde kukhala pamwamba pamanja. Pafupifupi aliyense amakhala mochedwa kamodzi pachaka pa Chaka Chatsopano. Ophunzira angafunikire kukhala usiku kuti amalize ntchito ya kunyumba ndipo angayambe "kuyandikira kwambiri" kuti agwire ntchito isanakwane mayesero aakulu kapena polojekiti itatha.
Ngati mulibe chiwombankhanga usiku, izi zingakhale zovuta kwambiri. Kodi ndi njira zina ziti zomwe zingakhazikike mosavuta komanso kupewa kugona tulo? Dziwani momwe mungakhalire usiku kwambiri ndi mfundo zisanu ndi zinayi zokhazokha.
Pezani Usiku Wabwino wa Kugona Kapena Kugona
Zidzakhala zovuta kuti mukhalebe mochedwa usiku ngati mulibe ngongole . Ngati mutagona kale chifukwa cha kuwonongeka kwa kugona, mudzakhala ndi nthawi yovuta. Onetsetsani kuti mukugona mokwanira musanayambe kukhala mochedwa.
Ngati mukukonzekera mtsogolo mwambo wapadera mukakhala kuti mukudzuka, yesetsani kukwanira kugona kwathunthu komwe mumalandira sabata lisanayambe. Ambiri achikulire amafunika maola asanu ndi awiri mphambu asanu ndi anayi akugona kuti amve kupumula. Achinyamata angafunike kugona kwambiri. Ngati simukudziwa ngati muli m'tulo, ganizirani njira yogona nthawi nthawi zonse ndikudzigonjetsa.
Pambuyo maola ogona, mufunanso kukumbukira khalidwe lanu la kugona. Kugona kosavuta kumachitika kawirikawiri chifukwa cha kupsa mtima koti asagone . Kugonana kofiira kumaphatikizapo kugawidwa mobwerezabwereza kwa tulo chifukwa cha kusokonezeka kwa kupuma. Kuwukitsidwa uku kungawononge ubwino wa tulo. Pamene kugona kwa apnea kumachitika, kugona kwa masana kungayambitse, ndipo izi zingakhale zovuta kuti mukhalebe mtsogolo.
Kuchiza matenda okhudza kugona kumathandiza kugona.
Ganizirani kuti nthawi zambiri mumakhala maso kwa maola pafupifupi 16 pa nthawi ya maola 24. Pogona mu ola limodzi kapena awiri, mungakhale kosavuta kuti mukhale ndi nthawi yochepa kuposa nthawi zonse.
Tengani Chipani
Pambuyo popititsa kugona tulo tisanayambe kugona, ndi kotheka kubwezeretsa mabatire anu podziwa . Kugona kulikonse kumene kumapezeka-kuphatikizapo nthawi yochepa masana yomwe idzafotokozedwe ngati kupuma-kumachepetsa kugona tulo ndikupangitsa kuti akhalebe maso. Kugona kumatulutsa mankhwala a ubongo omwe amachititsa kuti munthu asagone, kuphatikizapo adenosine . Kutalika kwa pulogalamu kungasinthe zotsatira zake; Mphindi 20 mpaka 30 ikhoza kuthandiza ena, koma kupuma kwa ola limodzi mpaka maola awiri kungakhale ndi phindu lalikulu potsalira pambuyo pake. Ngati pulogalamuyi ikuchitika pafupi ndi mapeto a tsikulo, ikhoza kukhala yothandiza kwambiri.
Imwani Caffeine (Koma Samalani ndi Zotsatira Zosatha)
Caffeine ikhoza kuyambitsa mochedwa usiku, koma mungafunikire kuigwiritsa ntchito mosamala. Caffeine ndizochokera ku khofi, tiyi, popula soda, zakumwa zakumwa, chokoleti, ndi zina. Mu ubongo, amachititsa kuti adenosine ayambe kugwiritsidwa ntchito, zomwe zimasokoneza chizindikiro cha kugona. Zotsatira za caffeine zimatha maola anayi kapena asanu (kapena kuposa anthu ozindikira).
Ngati agwiritsidwa ntchito mopitirira muyeso (mwina amadya kwambiri kapena mochedwa), zingakhale zovuta kugona ndi kusowa tulo . Kugwiritsidwa ntchito mobwerezabwereza kungapangitsenso kuleza mtima komwe zotsatira zake zimachepetsedwa.
Khalani ndi Chotukuka Chakumapeto kwa Usiku
Pali umboni wakuti kudya madzulo kungakhale kothandiza kukhala mochedwa. Ngakhale kuti anthu ena adzakhala ndi chotupitsa cha pakati pa usiku asanayambe kugona monga gawo la nthawi yawo yogona, kafukufuku amasonyeza kuti kutuluka kwa insulini kumatha kukhalitsa. Pewani zakudya zolemetsa, koma kudya zakudya zopatsa phokoso kungakuthandizeni kuti mukhalitse pang'ono. Kudya masamba atsopano (kaloti, timitengo ta udzu, broccoli, kolifulawa, etc.) akhoza kukhala ndi thanzi labwino kusiyana ndi zakudya zopatsa thanzi zamchere, maswiti a shuga, kapena zakudya zapamwamba.
Matupi athu angakonde zakudya zakuthamanga zakubongo ndi kusowa tulo, koma pewani kudya mopitirira muyeso ndi kupindula kwa kulemera kwake.
Pewani Kusiyanitsa Mofanana ndi Mowa
Mowa ndi chinthu china chomwe timadya chomwe chimakhudza mphamvu zathu zokhala maso. Mwamwayi, zimapangitsa kuti tigone tulo. Ngati mupita kumapeto kwa phwando, kapena mutangoyamba kuvina ku gulu, yesani kuchuluka kwa mowa ndi gawo la madzulo anu.
Monga lamulo (ndi zosiyana siyana zomwe zimachokera ku thupi lanu), zingatenge ola limodzi kuti muzimwa mowa umodzi. Mukamamwa mowa mungamve ngati muli oledzera (kapena kumwa mowa), komabe ndizotheka kuti mukhale ogona kwambiri. Izi zingakupangitseni kuti mupite-ndipo motero zingatheke madzulo anu madzulo. Limbikitsani kumwa, kusinthanitsa ndi madzi, ndipo mungakhale kosavuta kuti mukhalebe (ndi kunja) mtsogolo.
Palinso mankhwala ena omwe amagwiritsidwa ntchito ndi mankhwala komanso omwe amachititsa kuti agone ngati zotsatira. Izi zimaphatikizapo antihistamines (yogwiritsidwa ntchito kwa chifuwa) ndi benzodiazepines (chifukwa cha nkhawa, kupweteka, ndi mavuto ena). Onaninso zolemba za mankhwala anu ndikukambirana udindo wawo ndi wamisiri wanu kapena dokotala.
Onani Kuwala
Kuwala kungakhale ndi zotsatira zamphamvu pa kugona kwathu. Ubongo wathu uli ndi dongosolo lovuta kwambiri kuti nthawi zina tigone ndi kugalamuka ku chilengedwe cha kuwala ndi mdima m'malo athu. Izi zingagwiritsidwe ntchito phindu lathu kuti tikhale patapita kanthawi pang'ono.
Dzuŵa la m'mawa lingathandize ubweya wa usiku kuti ugone tulo ndikudzimva kuti umatsitsimula. Mazira a m'mawa, anthu omwe angagone ndikumuka mofulumira kwambiri, angapindule madzulo usiku. Aliyense amene akufuna kukhala usiku mochedwa angapeze kuwala kuti zikhale zothandiza. Palinso umboni wochuluka wosonyeza kuti kuunika kwazithunzi kungabweretse vuto kugona usiku.
Yesetsani kutuluka panja dzuwa lisanayambe kuti mupeze kuwala kwachilengedwe. Ngati ntchito yanu ikadali usiku, sungani malo abwino. Kuwala kwapangidwe kungapitirize kudzuka, ndipo mabokosi owala omwe amapanga kuwala kosachepera 10,000 amakhala ndi zotsatira zambiri. Pamene mapeto a tsiku lanu ayandikira, mukhoza kulingalira kutsegula magetsi mu ola lisanafike.
Khalani Achangu Ndipo Pewani Mavuto Osautsa
Pali zinthu zina zomwe zingalimbikitse kugona, ngakhale mutayesetsa kwambiri. Ngati mukuyamba kugona tulo ndikukhala omasuka, pali mwayi waukulu kuti mukugona. Zingakhale zothandiza kuyesa kuti mukhale otanganidwa kwambiri.
Ganizirani nthawi zomwe mumachita masiku omwe mumakhala nawo nthawi zambiri kuti mukhale ogona. Izi zikhoza kuchitika mukakhala kapena kugona pansi, monga momwe thupi likhoza kukhalira ndi mphamvu yakugona. Chilengedwe chingathandizenso chikhumbo chathu chogona. Ngati mukuyesera kuti mukhalebe, mukugona pa bedi lanu, mukugona pogona, kapena mukugona pamgedi akhoza kukutsutsani. Mungafunike kukhala pansi pa mpando wabwino kuti mukhalebe maso.
Ntchito zopanda pake (kuwerenga, kumvetsera, kapena kuyang'ana m'malo molemba kapena kuchita) zingakhale zovuta kukhala maso. Ngati mutayamba kugona tulo, chitani chinthu china choyambitsa (kuyimilira kapena kuyendayenda) kuti mudziwe nokha.
Ganizirani Kugwiritsa Ntchito Zolimbikitsa
Monga mwachidziwitso, mankhwala sayenera kugwiritsidwa ntchito m'malo mwa kugona mokwanira. Ngakhale mankhwala opatsirana angapangitse kukhala osasunthika komanso osamalidwa, pali zoopsa zapadera. Zowonjezedwa kuti zithetse vuto la kuchepetsa chidwi, mankhwala opatsirana amagwiritsidwanso ntchito mwa njira zochepa pakati pa ogwira ntchito ogwira ntchito komanso anthu omwe ali ndi tulo tomwe timakhalapo chifukwa cha matenda ogona monga kugona tulo ndi matenda osokoneza bongo . Malinga ndi chinthucho, pangakhale ngozi zoledzera, mtima wamagayimu, kusintha kwa kulemera, ndi zotsatira za maganizo. Ngati mukukhulupirira kuti mungafunike kugwiritsa ntchito mankhwala kuti mukhale mochedwa usiku, kambiranani ndi dokotala wanu za izi.
Zindikirani Kugona ndi Kutenga Maganizo
Mukakhala mofulumira mofulumira nthawi yogona, mumadziwa bwino kugona. Chikhumbo cholimba cha kugona chimalimbitsa, zimapangitsa kukhala kovuta kukhala maso. Kugona uku kungagwirizane ndi kusokoneza malingaliro pamene maso akutseguka, kusasamala bwino ndi kusokonezeka mosavuta, komanso ngakhale kutentha kwa thupi. Zindikirani malingaliro ameneŵa omwe nthawi zambiri amayamba kugona ndikuchita china chake. Mukhoza kubwereza mndandanda wa malingaliro amasiku ano kuti mupewe kutha msanga usiku wanu. Kuti mutetezedwe kapena nokha ndi ena, musayendetse galimoto mukamachita tulo ndipo mungakhale pangozi yogona.
N'zotheka kukhalabe mochedwa ndi njira zophweka, koma yesetsani kuti mupeze mokwanira usana ndi usiku kuti mugwire ntchito bwino.