Simugone? Yesani malangizo awa

Aliyense amavutika kugona nthawi zina. Koma ngati zimachitika kawirikawiri, kusowa tulo kumatha kukhudza thanzi lanu ndikupangitsani kuti musavutike tsikulo. Phunzirani maupangiri amoyo omwe angakuthandizeni kupeza zina zomwe mukufuna.

Anthu ena amavutika kugona. Ena amadzuka pakati pausiku ndipo sagonanso. Mutha kusintha zizolowezi zanu komanso nyumba yanu kuti kugona kungopitilira nthawi.

Tsatirani nthawi yogona:

• Pita ukagone ndi kudzuka nthawi yomweyo. Kugona nthawi yofananira usiku uliwonse kumaphunzitsa thupi lanu ndi ubongo kutsitsimuka ndikukonzekera kugona.
• Dzukani ngati mukulephera kugona. Ngati mutagona kwa mphindi 15, dzukani pabedi ndikupita mbali ina ya nyumbayo. Mwanjira imeneyi bedi lanu silingakhale malo opanikizika.
• Chitani china chamtendere ndikusangalala ngati kuwerenga buku. Izi zitha kuthandizanso kukumbukira kuti simukugona. Mukayamba kusinza bwererani kukagona.

Pangani chipinda chanu chogona kukhala chabwino:

• Pezani matiresi omasuka. Ngati matiresi anu ali otupa, ofewa kwambiri, kapena ovuta kwambiri, zidzakhala zovuta kuti mukhale omasuka mokwanira.
• Sungani bwino. Kutentha kwa thupi lanu kumatsika mukamagona. Onetsetsani kuti kuchipinda kwanu kuli kozizira bwino koma osati kozizira bwino kotero kuti mumadzuka ozizira. Yesetsani kutentha ndi zofunda kuti mupeze kutentha komwe kumakugwirirani ntchito.
• Sungani kuwala. Kuunika kochokera mumsewu, TV, kapena chipinda china kungapangitse kuti zikhale zovuta kugona. Gwiritsani ntchito makatani ndi zitseko kuti chipinda chanu chikhale chamdima kuti mugone. Muthanso kuyesa kugwiritsa ntchito chigoba chogona.
• Control phokoso. Pangani chipinda chanu kukhala chete momwe mungathere. Mutha kugwiritsa ntchito zimakupiza, nyimbo zofewa, kapena makina omvera kuti apange phokoso loyera lomwe mungagone.
• Bisani wotchi. Kuwonera nthawi yomwe ikudutsa kumatha kukupanikizani. Tembenuzani nthawi kuti musaziwone pamtsamiro.
• Ikani zamagetsi. Chete chilichonse chomwe chingakukumbutseni maimelo omwe muyenera kutumiza kapena zinthu zomwe muyenera kuchita. Mudzakhala bwino kuchita zinthuzo mutagona bwino usiku.

Yesetsani Kupumula

Yesani njira zosiyanasiyana kuti mupumule. Pezani zomwe zikukuthandizani. Monga:

• Imwani china chotentha komanso chosamwa khofi ngati mkaka wofunda kapena tiyi wazitsamba.
• Sambani kapena kusamba mofunda.
• Werengani buku kapena magazini.
• Mverani nyimbo zofewa kapena audiobook.
• Werengani mmbuyo kuchokera 300 mpaka 3.
• Sinkhasinkhani.
• Kuyambira pamapazi anu ndikufika mpaka pamutu panu, tsitsani gulu lililonse la minofu kwa sekondi imodzi kapena ziwiri kenako ndikupumulitsani.
• Chitani kupuma m'mimba. Ikani dzanja lanu pamimba. Tengani mpweya, kulola kuti litulutse dzanja lanu m'mimba mwanu mukamatuluka. Chifuwa chanu sichiyenera kusuntha. Gwirani chiwerengero cha 5, kumasulidwa kuti muwerenge 5. Kubwereza.

Khalani ndi Moyo Wogona

Zinthu zomwe mumachita masana zingakhudze momwe mumagonera usiku. Muyenera:

• Chepetsani zochitika zamadzulo. Mukathawa, tsiku lanu mwina silingathe mpaka madzulo. Yesetsani kuchepetsa kukonzekera kwamadzulo masiku angapo pa sabata. Dzipatseni nthawi yochita mwambo wotonthoza pogona kuti mukonzekere kugona, monga kusamba kofunda kapena kuwerenga pabedi.
• Chitani masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi nthawi zonse kudzakuthandizani kugona bwino. Onetsetsani kuti mukukonzekera zolimbitsa thupi. Kudzikongoletsa kapena kuchita masewera olimbitsa thupi osakwana maola atatu musanagone kumatha kukupangitsani kuponyedwa ndi kutembenuka.
• Malire pang'ono. Ngati mukuvutika kugona, dulani zidutswa. Mudzagona bwino usiku.
• Malire a caffeine. Kungakhale kunyamula kothandiza m'mawa, koma mutha kupita kukagona ngati mumamwa khofi, tiyi, kapena ma sodas masana kapena madzulo.
• Chepetsani mowa. Zitha kukuthandizani kuti mugone koyamba, koma mowa umakulepheretsani kuzama, ndikubwezeretsanso tulo usiku.
• Ikani chizolowezi. Kodi mukufuna chifukwa china chosiya kusuta? Chikonga cha mu ndudu chimatha kusokoneza tulo.
• Idyani mwanzeru. Pewani chakudya cholemera musanagone. Yesetsani kudya 2 kapena 3 maola musanagone. Ngati mukumva njala musanagone, idyani zakudya zazing'ono zopatsa thanzi ngati mbale yaying'ono ya yogurt kapena chimanga chochepa cha shuga.

Itanani woyang'anira zaumoyo wanu ngati kusowa tulo kukusokonezani zochitika zanu za tsiku ndi tsiku.

[Adasankhidwa] Berry RB, Wagner MH. Khalidwe lothandizira kusowa tulo. Mu: Berry RB, Wagner MH, olemba. Mankhwala Ogona Mapale. Wachitatu ed. Philadelphia, PA: Elsevier Saunders; 2015: mutu 38.

Morin CM, Davidson JR, Beaulieu-Bonneau S. Njira zodziwitsa anthu za kugona tulo: njira ndi magwiridwe antchito. Mu: Kryger M, Roth T, Dement WC, olemba. Mfundo ndi Zochita za Mankhwala Ogona. Lachisanu ndi chimodzi. Philadelphia, PA: Elsevier; 2017: mutu 85.

Tsamba la National Sleep Foundation. Kugona mokwanira. kugona.org. Inapezeka pa October 26,2020.

Tsamba la National Sleep Foundation. 2014 Kugona ku America Kafukufuku: Tulo m'banja lamakono. www.sleepfoundation.org/professionals/sleep-america-polls/2014- kugona-modern-family. Idapezeka pa Ogasiti 13, 2020.

Vaughn BV, Basner RC. Matenda ogona. Mu: Goldman L, Schafer AI, olemba. Mankhwala a Goldman-Cecil. 26 wa. Philadelphia, PA: Elsevier; 2020: chap 377.

• Kugona Kwathanzi
• Kusowa tulo