Malamu, dzuwa lam'mawa, caffeine, ndi matenda opatsirana pogona angathandize
Zingakhale zopweteka kwambiri kuti udzikulire wekha pa bedi pa ora lapitalo kale kusiyana ndi momwe umadzuka. Nthawi zina zimakhala zofunikira kuti zidzutse ndi kudzuka m'mawa kwambiri. Kodi njira zabwino kwambiri zochitira zimenezi ndi ziti? Dziwani momwe mungakwaniritsire izi ndi kusintha kosavuta-monga maola alamu, dzuwa lam'mawa, ndi caffeine-zomwe mungathe kuchita panthawi yomweyo kuti mupindule.
Kusintha Mimba Yanu Nthawi Ingathe Kudalira pa Cholinga
Lingalirani ngati mukufunikira kudzuka msanga kamodzi, monga kugwira ndege yoyamba, kapena ngati mukutsatira ndondomeko yatsopano yomwe idzapitirira. Izi zidzakuthandizani kupeza njira kapena njira zomwe muyenera kuziganizira kuti zikuthandizeni. Zingakhalenso zothandiza kulingalira za momwe ubale wanu ndi alamu yanu imatanthawuzira za umunthu wanu. Kukhwima kovuta kungasonyeze vuto lalikulu ndi kuchuluka kwa kugona.
Kupanga Kusintha Kwanthaŵi Zakale Kumapeto kwa Kugona
Ngati n'kotheka, makamaka ngati izi zikusinthira nthawi yayitali, yesetsani kusintha pang'onopang'ono. Kwa ana kapena achinyamata akukonzekera kuyambiranso sukulu nthawi ya chilimwe ikufika poyandikira, zimakhala zosavuta kukonzekeretsa ndikuyamba kudzuka masabata awiri kapena awiri musanafike tsiku loyamba.
Yambani mwa kuyika alamu m'mawa omwe ali pafupi ndi nthawi yanu yamakono.
Ndiye, tsiku ndi tsiku, yambani nthawi yowuka kale maminiti 15. Izi zikhoza kusinthidwa mofulumira ngati zofunikira kapena pang'onopang'ono ngati zosangalatsa. Monga lamulo, pamafunika tsiku limodzi kuti musinthe maola oyamba pa nthawi yogona (monga jet lag ). Nthawi yowonjezereka ikhoza kusunthidwa bwino m'mbuyomu masiku angapo, mwachitsanzo.
Yesetsani kukhala ndi nthawi yogona komanso kugona mukamagona tulo kuti musapewe tulo . Sizitha kuyendetsa kugona msanga popanda kugona tulo: kumangotenga nthawi yaitali kuti tigone. Chikhumbo cha kugona chidzasintha pang'onopang'ono mu zozizwitsa, komanso. Mvetserani thupi lanu, muzikhala ndi nthawi yopuma mu ola lanu musanakagone, ndipo mugone pamene mwachibadwa mumamva kugona. Zosinthazi zikhoza kukuthandizani kuti mugone tulo ndikumadzuka mosavuta.
Kuti mukhale ogona, sungani nthawi yogona ( nthawi zonse zogona ndi nthawi zowuka) ngakhale masabata kapena masiku otsiriza. Pofuna kulimbikitsa nthawi yowuka, tenga mphindi 15 mpaka 30 m'mawa dzuwa litadzuka. Ngati n'kotheka, tulukani pabedi, ponyani zovala, ndipo mutuluke panja. Musati muzivala magalasi kapena chipewa; mulole kuwala kukugwedeze inu pamaso (makamaka maso anu). Mpweya wabwino udzakuukitsani ndipo kuwala kudzawathandiza kulumikiza nyimbo yanu yozungulira ndi kugona. Ngati nkofunika chifukwa cha komwe mukukhala, ganizirani kugwiritsa ntchito bokosi lapadera. Kupeza kuwala kwa m'mawa kungakhale kothandiza makamaka usiku wa ziphuphu ndi matenda ochedwa kugona .
Mmene Mungadzutse ndi Kukwera Kumayambiriro Ndi Zothetsera Zosavuta
Pokhapokha kupanga kusintha pang'ono ndi kulimbitsa chiyankhulo cha circadian ndi kuwala, pangakhale njira zina zosavuta zomwe zingathandize kudzuka ndikudzuka msanga.
Taganizirani izi zomwe mungachite:
- Ikani kansalu kofuula, kosasangalatsa komwe kumasokoneza ku tulo.
- Ikani ola lachipinda kudutsa chipindacho kuti mwakuthupi muyimirire. Musabwerere kukagona mukakwera.
- Taganizirani kukhazikitsa ma alarm ambiri pa zipangizo zosiyanasiyana (ola la ola, foni, ndi zina).
- Ikani khungu mofulumira kuti musakhale ndi mwayi wogunda phokoso , koma muyenera kudzuka mwamsanga-kapena kuchedwa.
- Pemphani ena kuti akuthandizeni kudzuka, monga mamembala a nyumba omwe angakhale maso kapena wina angakuitane mpaka mutadzuka.
- Mukakagona, nthawi yomweyo pitani kusamba.
- Kuchita masewera a m'mawa kapena kutuluka kunja kungathandizenso kuti mukhale maso.
- Kudya caffeine kungathetsere kugona m'mawa mpaka mutayamba kuwuka.
- Pewani kugwiritsa ntchito mapiritsi ogona chifukwa izi zingayambitse zotsatira za m'mawa.
Mukakhala maso komanso mutagona, mungakhalebe ndi chikhumbo choti mubwererenso chifukwa chogona mu inertia . Izi zingakhale zovuta ngati mukuwuka kale kwambiri kusiyana ndi nthawi yanu yachizolowezi. Zingamveke ngati pakati pa usiku, ndipo mwina mungafune kubwereranso kugona. Ngati izi zikupitirira, mukhoza kulingalira zifukwa zomwe tulo tawo sizowononga monga momwe ziyenera kukhalira.
Onetsetsani kuti mumakhala ndi maola okwanira ogona kuti mukhale omasuka. Kugona kumasowa , koma akuluakulu amafunika kugona kwa maola 7 mpaka 9. Pamene tikulamba, osapitirira zaka 65, nthawi zambiri tulo tomwe timafunikira kucheperachepera maola 7 mpaka 8. Ngati simukugona mokwanira usiku, zimakhala zovuta kuti muzuke.
Kukhalanso ndi vuto la kugona kungakhalenso kofunikira kuti zitheke kudzuka ndikudzuka kumverera koyamba. Kugonjera kungathe kuchepetsa kugona molakwika, kuchepetsa kuchuluka kwa ndalama ndi kusokoneza ubwino. Matenda a miyendo yopanda chilema (RLS) angakhale kovuta kugona. Kupewa kugona tulo kungathenso kugona tulo, zomwe zimachititsa kuti tulo tomwe timakhalapo tsiku ndi tsiku komanso zizindikiro zina. Ngati chimodzi mwazimenezo zilipo, kuyesa ndi chithandizo zingakhale zofunikira kuthetsa mavuto ovuta.
Nthaŵi zina, kugona kwa m'mawa kungafunike chithandizo chamankhwala. Chifukwa cha vuto la kugona (kugona tulo, kugwiritsira ntchito mankhwala osokoneza bongo , kapena kusinthasintha kwa kugona kwa ntchito) komanso kusokoneza ntchito yamasana, mankhwala osokoneza bongo angagwiritsidwe ntchito. Mankhwalawa angaphatikizepo modafinil (Provigil), armodafinil (Nugivil), kapena ena monga methylphenidate (Ritalin). Lankhulani ndi dokotala wovomerezeka wodwala ogona tulo ngati mukumverera kuti mukuvutika kwambiri kuposa momwe muyenera kukhalira.
Mawu Ochokera
Pamene mukusintha kusinthaku ndikudzuka molawirira, poyamba mukhale ndi dongosolo loperewera. Musangoyamba kuika malamu awiri maola awiri musanayambe kudzuka ndi kuyembekezera kuti muthamangire pabedi; izo sizikhoza kuyenda bwino.
Ganizirani njira zomwe mungasinthire pang'onopang'ono ndikugwiritsa ntchito malingaliro omwe ali pamwambawa kuti muthandizire kusintha kusintha. Pezani thandizo kwa ena, kuphatikizapo dokotala ogona ngati kuli kofunikira, kuti musunge njira yoyenera. Zingakhalenso zothandiza kuvomereza kuti motsimikizirika ndi kuganiza kuti mukhoza kuchita. Musalole kuti mubwerere kukagona. Masiku oyamba adzakhala ovuta kwambiri, koma zidzakhala zosavuta.