Momwe Usiku Ulili Amakhudzidwira
Ndicho chimangidwe chachikulu cha nkhuku ndi dzira: Kugona kungakupatseni mphamvu, kukonzanso minofu yanu, kuchepetsa mahomoni anu, kuyendetsa ntchito yanu, ndikutengerani tsikulo pamene mukugwira ntchito kungathandize kuti mukhale ogona, kulimbikitsa mphamvu zanu, kulimbitsa mtima wanu , ndi kulimbitsa thupi lanu. Kotero ngati muli ndi mphindi 30 zokha kuti mudzipereke kugona kapena kuchita masewera olimbitsa thupi, muyenera kusankha chiyani?
Choyamba, ndikofunika kufotokoza kuti izi "chosankha chimodzi" sizingakhale zovuta kwenikweni, makamaka kwa anthu ambiri masiku ambiri. Chowonadi ndi chakuti, anthu ambiri amachita, ali ndi nthawi ya maola asanu ndi awiri mpaka asanu ndi atatu ogona ogona usiku uliwonse komanso nthawi yokwanira yopita ku mphindi 30 mpaka 60 masiku ambiri. Ngati simukutero, kungakhale nthawi yokhala ndi luso lokonzekera zolinga . Koma chifukwa cha kutsutsana, ndinafunsa funsoli kwa Dr. Robert S. Rosenberg, Wodziwa Bungwe la Sleep Sleeping and Writer of Sleep Soundly Every Night, Ndikumva Wokongola Tsiku Lililonse .
Kodi mungaganize yankho lake?
Ngakhale zingakhale zodabwitsa, dokotala wogona akulimbikitsa kuti apite patsogolo ... kugona. Ndipo kuunika kwake ndikumveka bwino. "Kulephera kuchita masewera olimbitsa thupi kungabweretse kunenepa ndi matenda a mtima, komabe kuwonongeka kwa nthawi yaitali kumabweretsa mavuto monga matenda a mtima, matenda a cerebrovascular, kunenepa kwambiri ndi shuga," adatero Rosenberg.
"Pamene tipewa tulo tokwanira, thupi lathu limatulutsa oyimira odwala monga puloteni yogwira ntchito, komanso cortisol yochuluka komanso adrenaline. Timafunikira tulo kuti tipewe poizoni zomwe zimamanga mu ubongo patsiku, monga beta amyloid ndi Matenda a TAU, omwe amamangidwa ndi matenda a Alzheimer's. "
Ndikofunika kuti nthawi zonse muzichita masewera olimbitsa thupi kuti mukhale ndi moyo wautali komanso wathanzi, koma masiku amenewo simungathe kutsegula maso anu, musamadzimvere chisoni posiya masewera olimbitsa thupi ndikukantha udzu. Kugona kungakhale imodzi mwa ntchito zabwino kwambiri zomwe mumapatsa thupi lanu, zomwe zimathandiza kuti mupumule ndi kupumula mokwanira kuti mulowe masewera olimbitsa thupi tsiku lotsatira.
Ngati mukufuna kuti mchitidwe wanu ugone kwambiri, tsatirani malangizo awa kuchokera kwa Dr. Rosenberg.
1. Pewani Zamagetsi Pasanagule
"Makompyuta, mafoni a m'manja, iPads, ndi ma TV ndizovuta kwambiri," adatero Rosenberg. "Anthu sazindikira kuti kuwala kobiriwira komweku kumachotsa mahomoni otchedwa melatonin." Melatonin ndi mahomoni omwe amapangidwa ndi thupi lomwe amayamba kuwuka m'mawa mpaka madzulo kuti athe kulimbikitsa kugona. Magetsi opanga magetsi omwe amachititsa kuti pulogalamu ya melatonin ikhale yosatsekedwa, imatseka thandizo lopanda kugona. Yesani kuchotsa zipangizozo ndikunyamula bukhu maola angapo musanayambe kugona kuti thupi lanu likhale lotha kugona bwino.
2. Idyani Mwachidwi, Makamaka Musanagone
Kudya phukusi la makeke musanagone sizowoneka moipa pakhomo lanu, kungapangitse kuti mugone.
Nthawi iliyonse imene mumadya, thupi lanu limayankha mwa kupanga mahomoni omwe amachititsa kuti mankhwalawa athe kuwonongeka, kukumba, ndi kuonetsetsa kuti zakudyazo zikhale zofunikira m'thupi lanu. "Anthu amafunika kuzindikira kuti kudya zakudya zomwe zili ndi chiwerengero cha glycemic high zimapangitsa kuti munthu asapangidwe ndi insulini yambiri, kenako amachititsa kuti adrenaline asamangidwe kwambiri, kenako shuga ya magazi. Zosatheka kugwa kapena kugona, "adatero Rosenberg.
Mwa kuyankhula kwina, peŵani caffeine, mowa ndi shuga wambiri, zakudya zamtundu wa m'magazi maola oyamba asanagone.
Ngakhale zakudya zoledzeretsa komanso zowonjezera zingakuthandizeni kugona tulo, kuchepetsa kupatsa mphamvu mankhwalawa kumayambitsa nkhawa yanu yomwe ingakulimbikitseni-komanso kukhalabe maso-usiku.
3. Ganizirani za mateti apamwamba
Mabedi abwino nthawi zambiri amakhala okwera mtengo, koma pokambirana za thanzi lanu, makamaka momwe mumamvera tsiku lirilonse-mphamvu yanu komanso mphamvu yanu yogwira ntchito zomwe mukufuna kuchita-mateti apamwamba ndi ofunika kwambiri. Kafukufuku wina wasonyeza kuti mabedi a nambala ya kugona ndi matepi amatha kukumbukira ubwino wa kugona mofanana ndi bokosi lakale, "adatero Rosenberg.
Izi ndizoona makamaka ngati ndinu wokhazikika. Kugona ndi pamene thupi lanu limapuma, limabwezeretsa, ndipo limabweretsanso. Ndi pamene minofu yanu imamanganso ndi kukonza. Ndi pamene ubongo wanu ndi thupi lanu zimagwirizana ndi zomwe mwazipeza tsiku lonse, ndikupanga njira zatsopano zazithunzithunzi ndi maulumikizano.
Kwenikweni, mu kafukufuku wopangidwa ndi Stanford Sleep Disorders Clinic ndi Research Laboratory, luso la mpira wa mpira wa Stanford linayesedwa chifukwa chokhala ndi mapulogalamu ambiri ogona. Pambuyo pa nthawi yogona, ochita masewerawa adadutsa nthawi yowonjezera yogona. Kumapeto kwa nthawi yopititsa tulo, kutanthauzira kuwombera komanso nthawi zina zimakhala bwino kwambiri, monga momwe zinaliri ndi maganizo a umoyo ndi ubwino.
Chifukwa cha kufufuza komweku, sizodabwitsa kuti makampani ena amatha kutsogolera masewera olimbitsa thupi komanso masewera olimbitsa thupi kuti apange ubwino wokhala ndi tulo kuti apange masewera olimbitsa thupi. Chitsanzo, mwachitsanzo, anapanga bedi la ProCor mwambo pogwiritsa ntchito ndondomeko ya enieni yotchedwa Essentia ID kuti mukhale ndi mattresses makamaka kwa munthu wogula bedi. Kawirikawiri amagwira ntchito ndi othamanga ndi magulu kuti apereke chizoloŵezi chochira kwa othamanga pamene agona.
N'zoona kuti si aliyense amene angakwanitse kupeza mateti apamwamba (ProCor mabedi amalipira mtengo kuchokera pa $ 5,000 kufika pafupifupi $ 10,000, malingana ndi kukula), koma ngakhale mtolo wapamwamba ungathandize. Ganizirani za Essentia Wholebody Pillow ndi kukumbukira chilengedwe kukuwombera ngati mukusowa kukumbatira thupi mwathunthu kapena Kuyamikirako Pakhomo. Zovala zapanyumba zimakonzedweratu kuti zikhale ndi thupi komanso kugona, ndipo zimakhala ndi zida zapamwamba zowonjezera kukwera kwa mpweya ndi kuzungulira mtolo kuti zithetse kutentha kwa thupi ndi kutaya chinyezi kuti zisawonongeke usiku.
4. Ikani Mafuta Ofunika a Lavender
Mwinamwake mwamva kuti lavender imalimbikitsa kukhala ndi mtendere wothandiza kuti agone, ndipo Dr. Rosenberg akutsimikizira izi, "Mafuta a lavender aphunzitsidwa kwenikweni ku ICU ndi m'mabanja okalamba ndipo atsimikiziridwa kukhala ogwira mtima pakugona tulo." Zonse zimafunika ndi madontho ochepa omwe amafunikira kuti apange kusiyana. Mutha kuigwiritsa ntchito ku maofesi anu kapena ma temples, kapena gwiritsani ntchito diffuser kuti chipinda chanu chonse chikhale ngati duwa.
5. Ganizirani Zowonjezera ndi Kusamala
Pali, ndithudi, zowonjezera zambiri pamsika womwe umati umathandizira kugona, koma Rosenberg amayesetsa kuwagwiritsa ntchito mosamala. "Khalani osamala ndi zowonjezereka, ngati pangakhale kafukufuku wochepa chabe, komabe kafukufuku waposachedwa ku UK anasonyeza kuwonjezeka kwa kugona kwa ana omwe anapatsidwa omega-3 mafuta a nsomba. Komanso, mankhwala a melatonin apezeka kuti athandize kugona kwa okalamba achikulire ndi odwala omwe ali ndi mankhwala osokoneza bongo, omwe amachititsa kuti chilengedwe chisapangidwe, "akutero.
Ngati mwasankha kupititsa patsogolo zakudya zowonjezera kuti mugwirizane ndi tulo lanu, fufuzani bwino ndikuonetsetsa kuti pakhala paliponse maphunziro omwe adachitidwa kuti athandizire zowonjezerapo.
> Zotsatira:
Mah Mah, Mah KE, Kezirian EJ, Dement WC. "Zotsatira za Kugona Kwambiri pa Mapikisano Ochita Masewera Osewera mpira wa Basketball." Kugona. https://doi.org/10.5665/SLEEP.1132. July 2011.