Ochita masewera amafunika kugona kwabwino kuti achite bwino.
Ochita masewera ambiri amadziwa kuti mpumulo ndi kupuma ndizofunikira kwambiri kuti zitheke. Mapulogalamu ndi ndondomeko zidzangokhala ndi masiku opumula, ndipo othamanga nthawi zambiri amangodziwa nthawi yomwe akufunikira kutenga masiku ochepa kuti apeze. Komabe, ambiri mwa othamanga omwewo, ngakhalenso makosi awo, amalephera kuzindikira kuti kugona kwabwino ndi gawo lalikulu la njira yochizira monga kutenga masiku ovuta a maphunziro.
Ndipotu, kafukufuku wambiri wasonyeza kuti ngakhale kuchepa kwazing'ono kungathe kuchepetsa mpikisano wothamanga. Zifukwa izi siziri bwino; Komabe, kafukufuku amasonyeza kuti ntchito ya shuga ndi shuga (stress hormone) ndi chinthu chachikulu.
Zotsatira za kafukufuku wokhudzana ndi kugona tulo timapeza kuti atsikana ena omwe amalephera kugona amakhala osagwiritsidwa ntchito bwino kwambiri, ndipo amakhala ndi cortisol, yomwe imagwirizanitsa ndi vuto la kukumbukira, kusamalidwa kwa insulin, komanso kusachiritsika. Vuto lina lomwe lingakhalepo chifukwa cha kugona tulo tomwe timataya timadzi timene timataya timadzi timene timataya timadzi timene timayambitsa njala komanso kusunga mafuta a thupi.
Gwiritsani ntchito mwambo wanu wa kugona usiku ndikutsatira malangizi othandizira ndi oona owona kuti mupindule kwambiri.
1 - Yesetsani Kuwonetseratu kapena Kuchita Zosangalatsa
Kutenga mphindi zochepa kuti mupange mpumulo kapena kupuma mokwanira kapena kukuwonetserani kungakuthandizeni kugona mofulumira. Kugwiritsa ntchito nthawi yopuma mpweya musanagone kungakuthandizeni kuchepetsa kuthamanga kwa mtima wanu, kuthamanga kwa magazi, kupsinjika maganizo, ndi zina zambiri. Kungakuthandizeninso kugona mofulumira. Nayi njira yophweka yomwe mungagwiritse ntchito mukagona.
(1) Lembani kupyolera mu mphuno yanu kuti muwerenge asanu ndi limodzi
(2) Gwiritsani ntchito inhalation kwa chiwerengero cha zitatu
(3) Exhale kupyolera mu mphuno yanu kwa chiwerengero cha zisanu ndi chimodzi
(4) Gwiritsani ntchito exhale pa zifukwa zitatu
(5) Bwerezani izi zowonjezera zinai
2 - Yambani Zida
Ndibwino kutseka makompyuta onse ola limodzi (kapena kuposa) musanagone. Kuchotsa zokopa - kuphatikizapo televizioni, nyimbo zomveka, malonda, makompyuta, ndi zododometsa zina - zimathandiza maganizo anu kumasuka. Kuphatikizanso apo, makompyutawa amatulutsa kuwala komwe kumapangitsa kuti thupi lanu liziganiza kuti lili masana ndipo limaletsa kupanga homoni yamatope yakugona. Perekani thupi lanu osachepera ora kuti muyamike chifukwa cha tulo popanda kuwala konse kofiira ndi zosokoneza zamagetsi.
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3 - Pitirizani Kukhala Mdima
Kugwiritsira ntchito khungu, mithunzi, ndi zenera zowoneka bwino, kumathandiza kuti pakhale malo abwino ogona. Kuwala kwakukulu kungakhale zododometsa, ndipo koloko yowala kapena yowala, kapena kuwala kwina kuchokera ku magetsi kungathandizenso kugona tulo usiku.
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4 - Pitirizani Kuziziritsa
Kupatula chipinda chogona m'chipinda chanu chokhala ndi madigiri 65 mpaka 68 kungakuthandizeni kugona mofulumira ndikugona mokwanira. Muyenera kuyesa kutentha, kapena kuchuluka kwa zikopa zomwe mumagwiritsa ntchito, koma kusunga kumbali yozizira ndi bwino kugona kusiyana ndi kutentha kwambiri
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5 - kuchepetsa madzulo caffeine
Kudula caffeine kungakuthandizeni osati kugona kokha, koma kungakuthandizeni kugona mofulumira. Kwa anthu ambiri, kumwa kwambiri zakumwa za khofi kumapeto kwa madzulo kapena madzulo kudzasokoneza tulo. Kugwiritsa ntchito mankhwala a caffeine kumabweretsa mahomoni ambiri otchedwa catecholamines. Mahomoni amenewa amachititsa kuti mapulogalamu a mitsempha omwe amachititsa kupirira, kuthamanga kwa mtima, komanso kuyambira kwa magazi. Ichi ndi chimodzi mwazifukwa omwe othamanga amakonda kudya caffeine musanapikisane kapena maphunziro. Inde, pali ena amene amagona tulo pambuyo pa khofi, koma aliyense ndi wosiyana, choncho ndi bwino kuphunzira momwe thupi lanu limamvera ndi mankhwala a caffeine poyesera.
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6 - Pezani Daily Sunshine ndi Air Fresh
Nthaŵi zonse zimakhala zosavuta kupeza kuwala kwa dzuwa, koma kupatula nthawi kunja kumathandiza kuthetsa tulo. Pokhala panja masana, ngakhale atakhala mdima kapena mitambo, ndi njira imodzi yothandiza yothetsera machitidwe a tsiku ndi tsiku. Achinyamata ayenera kukonzekera kutuluka kunja kwa dzuwa kwa mphindi 30 tsiku lililonse. Ngati n'kotheka, dzuka ndi dzuwa kapena gwiritsani ntchito nyali zowala kwambiri m'mawa. Akatswiri ogona amavomereza kuti ngati muli ndi mavuto ogona, muyenera kupeza ola la kuwala kwa dzuwa ndi kutsegula nyali musanagone.
7 - Pitirizani Kugonana Nthawi Zonse
Kugona ndi kudzuka panthawi imodzimodzi tsiku lililonse ndi abwino kwa othamanga. Ndondomeko ya nthawi zonse imapangitsa kuti maphunziro anu azikhala okhwima komanso ozolowereka. Ngati mumagona ndi kumadzuka panthawi imodzimodzi, thupi lanu likhoza kukhala lofanana ndi ndondomeko yamaphunziro komanso zakudya zoyenera. Kuwonjezera apo, kafukufuku amasonyeza kuti chizoloŵezi chogona nthaŵi zonse chomwe chimaphatikizapo 10 koloko madzulo ndi 6 nthawi yodzuka ikuwoneka kuti ndiyo nthawi yabwino yothetsera thupi, komanso kugalamuka masana.
8 - Nthawi Yomwe Mukugwira Ntchito
Kuchita ntchito yanu m'mawa kungakuthandizeni kugona bwino usiku. Ndipo ngakhale patsiku lanu lopuma, kutuluka panja kuti muyende mosavuta kapena kutambasula kapena yoga kapena kugwiritsa ntchito mpukutu wa thovu kungakuthandizeni kugona mofulumira usiku. Ngakhale kuti palibe nthawi yabwino kwambiri yochita masewera olimbitsa thupi, anthu ena amanena kuti kuchita masewera olimbitsa thupi asanakagone kumawathandiza kuti azikhala olimbikitsidwa komanso atcheru, motero akatswiri amalimbikitsa kuti mulole maola 6 pakati pa nthawi yopuma ndi nthawi yanu ya kama.
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9 - Dulani Mowa
Mowa umagwirizanitsa ndi kuchepa kwa REM (kuyenda mofulumira kwa diso), komanso kuyamba kugona tulo. Anthu ambiri amadziwa kuti mowa nthawi zambiri imabweretsa tulo tating'onong'o, nthawi zambiri, kuthamangira, ndi kutembenuka. Anthu omwe ali ndi galasi kapena ziwiri zakumwa zoledzera asanagone amangoti samangomva ngati ali ndi kupuma kwakukulu kwa usiku. Ngati simungathe kugona mokwanira, mungadzitenge nokha kuti mukumva chisoni komanso mutatopa tsiku lotsatira.
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10 - Pitirizani Kutonthozedwa
Palibe chimene chingasokoneze tulo kapena kuchepetsa ubwino wa kugona kusiyana ndi malo osangalala. Ngati mukuyesa kugona pamalo amkokomo - pafupi ndi magalimoto, ndege, sitimayi, kapena kungokhala ndi anthu oyandikana nawo - pewani ndalama zina kuti mutenge chete. Ngati simukukonda makutu, makina amtundu woyera, kapena fanasi yokhala ndi chizungulire nthawi zonse amatha kunyenga.
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