Malangizo 10 othandiza kupewa kugona

Zamkati

• 1. Kugona pakati pa maola 7 ndi 9 usiku
• 2. Gwiritsani ntchito kama pokha pogona
• 3. Khazikitsani nthawi yodzuka
• 4. Idyani chakudya nthawi ndi nthawi
• 5. Chitani masewera olimbitsa thupi
• 6. Musagone
• 7. Pitani kukagona kokha mukakhala ndi tulo
• 8. Pangani mwambo wopuma
• 9. Mukhale ndi galasi limodzi la vinyo wofiira
• 10. Pezani katswiri

Anthu ena ali ndi zizolowezi zomwe zimatha kuchepetsa kugona tulo usiku, zimapangitsa kuti asagone bwino ndikuwapangitsa kugona kwambiri masana.

Mndandanda wotsatirawu ukuwonetsa maupangiri 10 othandiza kupewa tulo masana ndikukweza tulo usiku:

1. Kugona pakati pa maola 7 ndi 9 usiku

Kugona maola 7 mpaka 9 usiku kumamupangitsa munthu kupumula mokwanira ndikukhala ndi magwiridwe antchito komanso kugona pang'ono masana. Achinyamata ambiri amafunika kugona maola asanu ndi anayi pomwe akulu amafunikira pakati pa 7 ndi 8 maola.

2. Gwiritsani ntchito kama pokha pogona

Munthuyo akagona, ayenera kupita ndi cholinga chogona ndikupewa kuwonera TV, kusewera masewera kapena kugwiritsa ntchito kompyuta pakama, chifukwa zimatha kupangitsa kuti munthuyo akhale wogalamuka komanso movutikira kugona.

3. Khazikitsani nthawi yodzuka

Kukhazikitsa nthawi yodzuka kumatha kumulangiza kwambiri munthuyo ndikumatha kugona msanga, kuti agone maola 8 osachepera.

4. Idyani chakudya nthawi ndi nthawi

Kudya bwino kumathandizanso kuchepa kwa mphamvu masana, kotero munthuyo ayenera kudya maola atatu aliwonse ndipo chakudya chomaliza chiyenera kutha maola awiri kapena atatu asanagone.

5. Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi mopepuka komanso pafupipafupi kumapereka tulo tofa nato, komabe, sikulimbikitsidwa kuti muzichita masewera olimbitsa thupi usiku, musanagone.

6. Musagone

Muyenera kupewa kugona, makamaka nthawi yamadzulo, chifukwa kugona pang'ono kumatha kukulepheretsani kugona kapena ngakhale kugona.

Umu ndi momwe mungachitire bwino, osakhudza kugona.

7. Pitani kukagona kokha mukakhala ndi tulo

Munthuyo amangofunika kukagona akakhala tulo, kuyesera kusiyanitsa kutopa ndi kusinza, chifukwa kugona ndi choyenera kugona kungapangitse kuti zikhale zovuta kuti munthuyo agone.

8. Pangani mwambo wopuma

Kupanga mwambo wopumula, monga kubweretsa kapu yamkaka wofunda mchipinda, kuchepetsa kuwala, kapena kuyika nyimbo zotsitsimula, zitha kukuthandizani kugona.

9. Mukhale ndi galasi limodzi la vinyo wofiira

Kukhala ndi galasi la vinyo wofiira musanagone kapena kudya kumayambitsa kugona, komwe kumakhala koyenera kuti munthuyo agone mosavuta.

10. Pezani katswiri

Kugona kungakhale ndi zifukwa zambiri, monga kugwiritsa ntchito mankhwala kapena kukhala ndi matenda obanika kutulo kapena narcolepsy, mwachitsanzo. Mankhwala othandizira kupewa kutopa komanso kugona tulo masana atha kuphatikizira mankhwala kapena mankhwala.

Ndikofunikanso kukonza tulo usiku, kuti tipewe kutopa ndi kusinza masana. Onaninso momwe mungagone ndi mankhwala.