12 Zikhulupiriro Zogona Zofala, Zotopetsedwa

Zamkati

• Bodza: ​​Aliyense Amafunika Kugona Maola 8
• Nthano: Mukamagona mokwanira, zimakhala bwino
• Zabodza: ​​Mutha Kupanga Tulo Losagona Sabata mwa Kugona Chakumapeto kwa Sabata
• Bodza: ​​Ngati Simungathe Kugona, Ingogona M'bedi Mpaka Mukagwire
• Bodza: ​​Kuonera TV Kungakhale Njira Yabwino Yogona
• Zopeka: Kunong'ona Nkosautsa Koma Kulibe Vuto
• Chikhulupiriro chabodza: ​​Mowa Udzakuthandizani Kuti Musasinthe
• Chikhulupiriro: Khofi Wamadzulo Sangakusokonezeni Kugona Kwanu
• Bodza: ​​Chipinda Chanu Chogona Chiyenera Kukhala Chofunda ndi Chokoma
• Bodza: ​​Kugona Kwamadzulo Kudzasokoneza Kugona Kwako Kwausiku
• Bodza: ​​Kuchita masewera olimbitsa thupi Usiku Kudzakuthandizani
• Nthanthi: Zili bwino kwa Pet Wanu Kugawana Bedi Lanu
• Onaninso za

Kugona sikuyenera kukhala kovuta kwambiri. Ndi iko komwe, anthu akhala akugona kwa zaka mazana masauzande - sizili ngati kuwuluka ndege kapena kuchita opaleshoni ya laparoscopic. Kugona ndikokwera pamwamba pamndandanda wazinthu zofunika kuti mukhale ndi moyo, komanso kudya ndi kupuma. Ndipo komabe, mwayi ulipo, zikafika pakugona, timachitabe zolakwika.

Kaya mukugona muli ndi TV, kulola Fido kudzipinda nanu pabedi kapena kutsanulira kapu ina khofi mochedwa masana, zambiri zomwe timakhulupirira kuti ndizovomerezeka nthawi yogona sizili choncho. Pa slideshow pansipa, tapeza nthano khumi ndi ziwiri zomwe timakhulupirira, ndipo tidafunsa akatswiri kuti awunikire chowonadi.

Bodza: ​​Aliyense Amafunika Kugona Maola 8

Zoona: Zomwe zimakuchitirani mwina sizingagwire ntchito kwa mnansi wanu. "Kugona kwa munthu kumatsimikiziridwa ndi majini," akutero Michael Decker, Ph.D., pulofesa wothandizira pa yunivesite ya Georgia State komanso wolankhulira American Academy of Sleep Medicine. "Anthu ena amafunikira pang'ono, ndipo ena amafunikira pang'ono pang'ono."

Ndiye mumadziwa bwanji kuchuluka kwa zosowa zanu? Chizindikiro chimodzi chodziwikiratu kuti simukupeza mokwanira ndikugona mukangogona, atero a Robert Oexman, mkulu wa Sleep to Live Institute. "Ndizofala kwambiri kuti anthu amandiuza kuti, 'Ndimagona tulo tofa nato, ndimagona mutu wanga ukangogunda pilo," akutero. "Ichi ndi chizindikiro chakuti mwina simukugona mokwanira." Kuyenda pang'onopang'ono kuyenera kutenga pafupifupi mphindi 15 ngati mumakwaniritsa zosowa zanu nthawi zonse, akutero. Ndipo ngati mudzuka mukumva kutsitsimutsidwa komanso amphamvu? Mukuchita chinachake molondola, akutero Decker.

Komabe, anthu omwe amati ali bwino ndikugona maola asanu ndi limodzi okha usiku atha kukhala okonzekera mavuto amtsogolo. Kafukufuku akuwonetsa kuti kugona nthawi zonse ochepera maola asanu ndi limodzi usiku kumatha kuwonjezera chiopsezo cha sitiroko ndi matenda ashuga, kuwononga mafupa ndi kuvulaza mtima, mwazovuta zina zoyipa.

Nthano: Mukamagona mokwanira, zimakhala bwino

Zoona: Khulupirirani kapena ayi, pali chinthu ngati kugona kwambiri. Monga anthu omwe amangogona maola ochepera asanu ndi limodzi usiku, anthu omwe nthawi zonse amawotchera maola opitilira 9 kapena 10 usiku amakumananso ndi zovuta zingapo, atero a Michael A. Grandner, Ph.D., mphunzitsi wazamisala ndi membala wa pulogalamu ya Behaeveal Sleep Medicine ku University of Pennsylvania. Sitikudziwabe ngati kugona kwambiri ndi nkhuku kapena dzira, akutero, koma tikudziwa kuti pali chinthu chabwino kwambiri!

Zabodza: ​​Mutha Kupanga Tulo Losagona Sabata mwa Kugona Chakumapeto kwa Sabata

Zoona: Ngati mukung'ung'udza komanso mukuchita nkhanza chifukwa chongogona sabata yonse, kenako ndikugona maola owonjezera Loweruka m'mawa, mupeza zotsatira zakanthawi kochepa zakugona kutha msanga, atero Grandner. Koma zomwe zingachitike kwakanthawi ndizowopsa. "Vuto [lodalira kugona mokwanira] ndikuganiza kuti palibe zotsatira zakusagona mokwanira sabata yonse," akutero Oexman. "Pali zovuta ngakhale usiku umodzi wosagona mokwanira."

Komanso, ngati mumagona mochedwa kwambiri Loweruka ndi Lamlungu, mukudzipangitsa kuti mukhale ndi vuto logona Lamlungu usiku. Kenako, alamu akalira Lolemba m'mawa, mudzadzipezanso mutayambiranso, atero Oexman.

Bodza: ​​Ngati Simungathe Kugona, Ingogona M'bedi Mpaka Mukagwire

Zoona: Kutembenuka, kugona pansi ndikuyang'ana nthawi ndikuyembekeza kuti kugona ndi chimodzi mwazinthu zoyipa kwambiri zomwe mungachite, akatswiri akuti. Decker anati: “Kugona pabedi n’kumaganiza kuti n’chifukwa chiyani sitikugona kumawonjezera nkhawa komanso kumapangitsa kuti munthu asamagone. Ngati mumangokhalira kudya nthawi yayitali, mutha kuphunzitsa ubongo wanu kuti ugwirizanitse kugona pabedi ndikudzuka, atero Oexman.

M'malo mwake, dzuka pabedi ndikupanga china chake kwakanthawi kwakanthawi kuti zikuthandizeni kuweruka. Kusintha kwa chilengedwe kungakuthandizeni kuti musamagwirizane ndi chipinda chanu chogona, malinga ngati sichinthu chosangalatsa kwambiri komanso kutali ndi kuwala kulikonse. Patatha theka la ola, yesani kubwereranso pabedi, akutero Grandner.

Bodza: ​​Kuonera TV Kungakhale Njira Yabwino Yogona

Zoona: "Pali kusiyana pakati pa kupumula ndi zosokoneza," akutero Grandner. Mukamasuka, kupuma kwanu komanso kugunda kwamtima kwanu kumatsika, minofu yanu imamasuka, malingaliro anu amakhala odekha-ndipo palibe zomwe zimachitika mukamaonera TV. "TV usiku kulibe kukuthandizani kugona, ilipo kuti ikugulitseni zinthu," akutero.

Osanena kuti kuwala kwa buluu kotulutsidwa mu TV kumapangitsa ubongo wanu kuganiza kuti yakwana nthawi yoti mukhale maso komanso atcheru. Akatswiri amavomereza kuti muyenera kuzimitsa zida zonse zamagetsi osachepera ola limodzi musanagone.

Kuwerenga bukhu (lomwe siliri losangalatsa kwambiri) lingakuthandizeni kuti mupumule, koma zolemba zogona zimafulumira kunena kuti ziyenera kukhala zenizeni. Ma iPads ndi owerenga ena amagetsi a backlight amatulutsa mtundu womwewo wa kuwala kolimbikitsa ngati TV yanu.

Zopeka: Kunong'ona Nkosautsa Koma Kulibe Vuto

Zoona: Ngakhale kuli kovutirapodi kwa mnzako wakugonako, kukodola kungakhale kowopsa ku thanzi lanu kuposa mmene mungadziŵire.

Kugwedezeka kwa minofu yofewa ya njira zanu zopita kumtunda komwe kumabweretsa kumawu odula mitengo kumatha kupangitsa nthawi yowonjezera. Pamene kutupa kukucheperachepera mpweya wanu, zimakhala zovuta kuti mpweya wokwanira udutse, akutero Oexman.

Ngati sakupeza mpweya wokwanira, ubongo umapangitsa oyimba kuti adzuke, atero a Grandner. Anthu ambiri amene amagona kapena akugona nthawi yomweyo amagonanso, koma akatswiri ena amalingalira kuti kukwera njinga nthawi zonse pakati pa tcheru ndi kugona kumabweretsa kupsinjika kwakukulu m'thupi, makamaka pamtima, akutero Grandner. Izi zitha kufotokoza chifukwa chake kukopera komanso kupuma movutikira kumalumikizidwa ndi kuwopsa kwa mtima.

Chikhulupiriro chabodza: ​​Mowa Udzakuthandizani Kuti Musasinthe

Zoona: Zitha kukuthandizani kugona, koma zimakhala zowononga kwambiri diso lanu lotseka pambuyo pake usiku. Ndi ubale wovuta kwambiri kuposa "mowa umakupangitsani kukomoka," akutero Grandner. Thupi lanu likamamwa mowa, umatha kuyamba kuchita zinthu zolimbikitsa, zomwe zimadzetsa tulo tating'onoting'ono komanso kupumula nthawi ina usiku.

Omwe amamwa amathanso kudzuka pakati pausiku ndikukhala ndi vuto logonanso. "Mowa umasokoneza tulo kupitilira ndipo umabweretsa tulo tating'onoting'ono komanso kugona bwino," akutero a Decker. "Imwani tsopano, perekani pambuyo pake."

Chikhulupiriro: Khofi Wamadzulo Sangakusokonezeni Kugona Kwanu

Zoona: Caffeine amakhala ndi theka lotalika modabwitsa, kutanthauza kuti pali theka la caffeine yoyambirira yomwe mudadya m'magazi patatha maola 12, akutero Oexman.

Kafeini si nthawi zonse zodziwikiratu za kuba kugona, komabe. "Nthawi zambiri ikafika nthawi yogona, mumangokhala ngati osakonzekera," akutero a Grandner. "Simukumva kugwedezeka kwa caffeine, simungathe kutha, ngakhale simukudziwa kuti akhoza kukhala wolakwa."

Ngakhale nthawi yachakudya cham'mawa imatha kuyambitsa vuto ngati mumakonda kwambiri caffeine, koma pewani khofi kapena tiyi mukatha kudya.

Bodza: ​​Chipinda Chanu Chogona Chiyenera Kukhala Chofunda ndi Chokoma

Zoona: Ngakhale kuti timamvetsetsa bwino kukhudzika kwa kukumbatirana ndi mabulangete ambiri, malo ozizira ndi abwino kwambiri kugona bwino. Chifukwa pali kusintha kwapadera kwa kutentha kwa thupi pamene tikukonzekera kugona, chirichonse chomwe chimakweza kutentha kwanu mkati chingapangitse kugona kukhala kovuta, akutero Grandner. Anthu ena amangokhalira kusunga magetsi ndikuzimitsa AC usiku, koma ngati mukuvutika kuti mugone nyengo ikamayamba, yesetsani kuti zimakupangitsani kuthamanga, akutero.

Nthaŵi zambiri, akutero Oexman, kukhala ndi mutu wanu ku mpweya wozizira kumathetsa zotsatira za mabulangete ochuluka, koma kwa ogona nawo omwe ali ndi zosowa zosiyanasiyana za kutentha, amalangiza kugona ndi mapepala awiri ndi mabulangete, ngakhale mutakhala m'nyumba. bedi limodzi.

Bodza: ​​Kugona Kwamadzulo Kudzasokoneza Kugona Kwako Kwausiku

Zoona: Nthawi yoyenera, siziyenera! M'malo mwake, pali kafukufuku wambiri yemwe akuwonetsa kuti nappers adakwanitsa kukumbukira, kukhala tcheru, ndikugwira ntchito patangopita nthawi yochepa. Onetsetsani kuti simukugona pafupi kwambiri ndi nthawi yogona, ndipo iduleni mpaka mphindi 30 kapena kuchepera apo, apo ayi mumakhala pachiwopsezo chogona tulo tofa nato ndikumva groggier mukadzuka.

Chenjezo kwa anthu omwe amavutika kugona: Ngati mukuvutika kuti mugone, galamukani kangapo usiku wonse, kapena mutadzuka molawirira kwambiri, mwina ndibwino kudumpha pang'ono, atero Oexman.

Bodza: ​​Kuchita masewera olimbitsa thupi Usiku Kudzakuthandizani

Zoona: Osati kwenikweni. Kuganiza kumeneku mwina kumachokera ku maphunziro a anthu omwe amachita masewera olimbitsa thupi kwambiri pafupi ndi nthawi yogona kuposa momwe ambiri a ife timachitira, akutero Grandner. Ngati mulibe nthawi ina kuposa usiku kuti mukafike ku masewera olimbitsa thupi, musadumphe masewera olimbitsa thupi, onetsetsani kuti sikumakhala kolimba kwambiri komanso kuti mumadzipatsa nthawi yokwanira kuti muzizilala musanadumphe pabedi, akutero Grandner.

Komabe, ngati mukuvutika kale kugona usiku, kulimbikitsa kutentha kwa thupi lanu chifukwa cha masewera olimbitsa thupi kumatha kuwonjezera mafuta pamoto, akutero Oexman. Anthu omwe ali ndi vuto logona ayenera kuyang'ana kuti azichita masewera olimbitsa thupi osachepera maola atatu kapena anayi asanagone, akutero.

Nthanthi: Zili bwino kwa Pet Wanu Kugawana Bedi Lanu

Zoona: Anzanu aubweya siabwenzi abwino kwambiri pabedi. "Anthu ena amaganiza kuti kukhala ndi chiweto chawo m'chipindacho kumawathandiza kugona bwino," akutero a Decker, "koma ngati Fido akulira ndipo Fluffy akuyenda mozungulira pabedi momwe amphaka amachitira, zimatha kusokoneza kwambiri!"

Zambiri pa Huffington Post Living Healthy Living:

Zipatso ndi Zamasamba Zomwe Zili ndi Mankhwala Ambiri Ophera Tizilombo

Bra Sports Yabwino Kwambiri Kwa Inu

6 Mulole Zakudya Zakudya Zambiri M'nyengo Tsopano

Onaninso za