Kusintha kuchokera ku Standard mpaka Daylight Saving Time m'chaka ndi kubweranso mu kugwa kungasokoneze kachitidwe kako ka tulo. Kotero adzayenda kudutsa nthawi zingapo.
Thupi lanu lidzasintha pakapita nthawi, koma zakudya ndi zakumwa zomwe mumadya zimakuthandizani kupeza tulo ta usiku. Pano pali nsonga zisanu zopititsa kugona, kuphatikizapo zomwe mungapewe ndi zomwe mungawonjezere ku zakudya zanu. Dinani mzere wojambula zithunzi kuti muwone zambiri.
1 - Pitani pa Easy pa Coffee, Soda ndi Zakumwa Zakumwa
Caffeine ndi chinthu choyamba kuganizira ngati mukuvutika kugona. Ngakhale simukudutsa nthawi, kumwa khofi kwambiri madzulo kapena madzulo kungasokoneze tulo.
Kusiya chizolowezi cha khofi sikumakhala kosavuta kapena kosavuta. Anthu ambiri amavutika ndi zizindikiro za kuthawa monga kupweteka mutu, kugona, kumverera ngati chimfine , kukwiya komanso kusalabadira pamene akusiya kutentha kwa khofi.
Mukhoza kupewa zizindikirozi pang'onopang'ono kuchoka. Yesetsani kusakaniza khofi yotentha ndi khofi nthawi zonse. Zonjezerani kuchuluka kwake kwa madzi masabata angapo - musanayende.
2 - Musamamwe mowa kwambiri
Ngakhale pang'ono moledzeretsa kungakupangitseni kukhala omasuka ndi ogona, mobwerezabwereza mumadzimadzi omwe mumawakonda kwambiri amachititsa kuti musakhale wosasamala usiku. Mutha kugona mokwanira, koma kugona kawirikawiri kumasokonezeka pakati pa usiku, chomwe ndi chinthu chomaliza chomwe mukufuna pamene mukuyesera kusintha nthawi.
Gwiritsani ku zakumwa chimodzi. Zili zofanana ndi maola 12 a mowa, ma ounces asanu a vinyo kapena chowombera chimodzi. Kapena tambani zida zamphamvu zonse.
3 - Idyani Kuwala pa Chakudya Chamadzulo
Chakudya chamadzulo chomwe chimadetsa mafuta ndi mapuloteni chingapangitse kudzikweza ndi kutsekemera, ndipo sizingatheke kugona tulo tosangalatsa. Pewani masukisi okoma, zakudya zakuya kwambiri ndi kudula kwakukulu kwa nyama. Sungani magawo mbali yaying'ono - musadzipangire nokha.
Sankhani chinachake chowala ngati phula ndi sipinachi, zomwe zonsezi zili pamwamba pa tryptophan, zomwe thupi lanu liyenera kutulutsa serotonin, hormone yomwe imalimbikitsa kupuma. Chickpeas ndipamwamba mu tryptophan.
Zosankha zina zimaphatikizapo saladi monga chakudya, mbale yaying'ono ya msuzi ndi chidutswa cha mkate wonse wa tirigu, kapena mbale ya masamba osakaniza.
4 - Imwani Madzi a Cherry
Madzi a chitumbuwa amtengo wapatali mu melatonin - chinachake chomwe thupi lanu limapanga mwachibadwa kuti azilamulira tulo. Ma melatonin owonjezera kuchokera mu madzi a chitumbuwa angathandize kusintha khalidwe la kugona komanso nthawi.
Simukukonda yamatcheri a tart? Walnuts ndi apamwamba kwambiri mu melatonin. Kapena mungathe kupita kukagula mwamsanga ndikunyamulira botolo la supplement melatonin s - onetsetsani kuti mukutsatira malangizo a ma label, ndipo ngati mukudwala, chonde lankhulani ndi dokotala poyamba.
5 - Idyani Zakudya Zamadzimadzi Zambiri Zogonapo Mphaka
Chotupitsa chaching'ono chokhala pabedi chomwe chiri chokwanira kwambiri m'zakudya chimatha kulimbitsa mazenera anu a serotonin, ndikuthandizani kuti muzitha kupumula. Nkhoma ndi mkaka, kapu mkaka ndi masangweji odzola, kapena tchizi, zipatso, ndi opanga ndizo malingaliro abwino onse, bola ngati mutasankha mwanzeru. Mwachitsanzo, sungani mafuta a mandimu opangidwa kuchokera ku zonona, zakudya zopangidwa kuchokera ku chipatso, ndi mkate wambiri. Samalani kuti musankhe zosankha zowonongeka .
> Zotsatira:
> Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. "Zotsatira za madzi a chitumbuwa (Prunus cerasus) m'magulu a melatonin komanso khalidwe la kugona." Eur J Nutriti. 2012 Dec; 51 (8): 909-16.
> Gulu Loyamba la Kugona. "Malangizo Othandiza Ogona."
> Ozsungur S, Brenner D, El-Sohemy A. "Makina khumi ndi anayi ofotokozedwa bwino a caffeine amachokera ku masango atatu." Psychopharmacology (Berl). 2009 Jan; 201 (4): 541-8.
> Thakkar MM, Sharma R, Sahota P. "Mowa umasokoneza kugona kwa homeostasis." Mowa. 2014 Nov 11. pii: S0741-8329 (14) 20115-7.