Malangizo 13 Akatswiri Ovomerezeka Ogona

Zamkati

• Pezani Nthawi Yogona
• Sungani Ndandanda Yokhazikika
• Pangani Mwambo Wogona
• Sinthani Ukadaulo
• Limbikirani Tsiku Lanu Musanagone
• Pezani Zochita Zolimbitsa Thupi
• Tulukani Pabedi Pamene Simukugona
• Tengani Nap
• Gwirani Minyezi Imodzi
• Lankhulani
• Pewani Mowa ndi Kafeini Pafupi ndi Nthawi Yogona
• Valani Bwinobwino
• Gwiritsani Ntchito Mapepala Osiyana
• Onaninso za

Kodi chinsinsi chogona mokwanira usiku ndi chiyani? Zikanakhala zosavuta.

Ngakhale tikudziwa kuti zizolowezi zingapo zaukhondo zingapangitse kugwa-ndi kugona-kugona pang'ono pang'ono, ngakhale mutatsatira malamulo onse, mukhoza kukhumudwa powerenga nkhosa.

Chifukwa chake kuti tikuthandizeni kugona ngati katswiri, tidafunsa akatswiri 16 okonda kugona kuti atiuze: Ngati mungangopereka upangiri umodzi wogona, zikadakhala zotani? Dinani kupyola mu chiwonetsero chazithunzi pansipa kuti awone mayankho. Ndi ati omwe amakugwirirani ntchito?

Pezani Nthawi Yogona

"N'zosavuta kunena kuti kugona bwino usiku kulibe kanthu, kapena kuyimitsa kwa ola lowonjezera la TV kapena kugwira ntchito. Koma kugona kuli ngati kuchita masewera olimbitsa thupi kapena kudya bwino: Muyenera kuika patsogolo ndikumanga. Kugona ndikofunikira, ndipo ndichimodzi mwazinthu zofunika kwambiri zomwe mungachite kuti mukhale ndi thanzi labwino komanso thanzi lanu. "

-Dr. Scott Kutscher, Pulofesa Wothandizira Kugona ndi Neurology ku Vanderbilt University Medical Center

Sungani Ndandanda Yokhazikika

"Khalani ndi chizoloŵezi chokhazikika. Yesetsani kugona ndi kudzuka nthawi yomweyo usiku uliwonse."

-Dr. Susan Redline, MPH, Peter C. Farrell Pulofesa wa Sleep Medicine ku Harvard Medical School

"Kaya muli ndi usiku wabwino kwambiri wogona kapena usiku womwe mumagwedezeka ndi kutembenuka, chinsinsi cha kugona kwa nthawi yayitali, m'malingaliro mwanga, ndikukhala ndi nthawi yogona m'mawa uliwonse. Ngati mungathe kugwirizanitsa nthawi yodzuka ndi kuwala. (kaya zenizeni kapena zopangira-ndimagwiritsa ntchito bokosi lowala) ndikuchita masewera olimbitsa thupi, ndibwino kwambiri."

-Dr. Christopher Winter, Mkulu wa Zachipatala ku Martha Jefferson Hospital Sleep Medicine Center

"Ndondomeko yokhazikika. Ndondomeko yokhazikika. Nthawi zonse! Khazikitsani nthawi yanu kuti mugone."

-Dr. Russell Sanna, Harvard Medical School's Division of Sleep Medicine

Pangani Mwambo Wogona

"Pangani mwambo wopumula pa nthawi yogona, monga kusamba ndi kutentha kapena kuwerenga magazini. Ndikofunika kuti mupumule musanagone."

-Dr. David Volpi, woyambitsa EOS Sleep Centers

Sinthani Ukadaulo

"Dimitsani magetsi ola limodzi musanagone ndikuzimitsanso zowonera ola limodzi musanagone. Kuwala, kuphatikiza komwe kumachokera pamakompyuta, ma iPads, ma TV ndi mafoni anzeru, ndiko kuyambitsa kwamphamvu kwambiri kuti ma neurotransmitters athu asinthe kupita ku 'on' .Ngati anthu ali ndi chizolowezi chogona tulo, amatha maola ambiri akuyembekezera kuzimitsa. "

-Dr. Lisa Shives, yemwe anayambitsa The Linden Center for Sleep and Weight Management ku Chicago

Limbikirani Tsiku Lanu Musanagone

Ngati mukuvutika 'kutembenuza' mukangogona, zitha kutanthauza kuti simunadzipatse nthawi yokwanira yothanirana ndi tsikulo. Mwina munachita ntchito zina zapakhomo, kuwagoneka ana, kuonera TV—imene inali nthawi yokwanira yoti mufooke, sichoncho? Chabwino, zambiri mwazochitazo zimasokoneza kwambiri kuposa kupumula. M’malo mothetsa maganizo ndi nkhawazo, munaika maganizo anu otanganidwa kuchita zina. Chifukwa chake, tsopano popeza mukugona, mulibe china chilichonse choti mungaganizire, malingaliro amenewo amabweranso. Njira yabwinoko ingakhale kutenga nthawi yamadzulo kuti mugwire ntchito tsiku lonse, kupanga mindandanda kuti muchite mawa ndikuchotsa zodandaula zanu zonse zomwe muyenera kuziganizirabe. Kenako, lowa pabedi."

-Michael A. Grandner, Ph.D., wophunzitsa zamisala pa pulogalamu ya Behaeveal Sleep Medicine ku University of Pennsylvania

Pezani Zochita Zolimbitsa Thupi

"Muzichita masewera olimbitsa thupi nthawi iliyonse patsiku. Ngakhale kuyenda mphindi 10 mpaka 15 tsiku lililonse kungakuthandizeni kugona bwino."

-Dr. Russell Rosenberg, Mpando, National Sleep Foundation

Tulukani Pabedi Pamene Simukugona

"Anthu ambiri omwe ali ndi vuto la kugona amathera nthawi yochuluka pabedi poyesa kugona. Ngati mukutha maola asanu ndi atatu pabedi ndikugona maola asanu ndi limodzi osapumula, bwanji osagona maola asanu ndi limodzi m'malo mogona maola asanu ndi atatu? , koma ndikupangira kuti ambiri mwa odwala anga osagona amatha kugona pang'ono (kapena mochuluka) pambuyo pake. "

em> -Dr. Kelly Glazer Baron, pulofesa wothandizira wa neurology ndi mkulu wa Behavioral Sleep Medicine Programme ku yunivesite ya Northwestern University.

"Ngati uli pabedi ndikugwedezeka, osagona, dzuka pabedi. Umangowonjezera zinthu pogona. Osabwereranso pabedi mpaka kuganiza kuti ukhoza kugona."

Tengani Nap

"Kugona kungathandize kuchepetsa kutopa chifukwa chosagona mokwanira usiku. Kukhoza kuonjezera kuzindikira kwanu mwa kupititsa patsogolo kukumbukira kukumbukira komwe kumafanana ndi kugona usiku wonse. Kumakuthandizani kuti musamangokhalira kuganiza bwino komanso kuti mumve bwino. Ndibwino kuti anthu agone kwa mphindi zisanu kapena 30 kapena mphindi 60 mpaka 90 pafupipafupi momwe zingathere. Nthawi imeneyo ikutsitsimutsani popanda kukulolani kuti mudzuke ndi groggy. "

-Dr. Sara Mednick, mlembi wa Take a Nap

Gwirani Minyezi Imodzi

"Onetsetsani kuti mumapeza kuwala kwa dzuwa kwa mphindi 15 m'mawa uliwonse."

-Dr. Michael J. Breus, Ph.D., Wachipatala wama psychologist; Board Certified S sleep Katswiri

Lankhulani

"Ndikadapereka malangizo ang'onoang'ono, kukanakhala 'kumvera' mnzanu wapabedi. Ngati mnzanuyo akufwena, kupuma pang'onopang'ono kapena akukankhira miyendo panthawi yogona, mumudziwitse za izo! Matenda ogona nthawi zambiri samadziwa. Mwa 'kumamverana' wina ndi mnzake, mwachiyembekezo tonse titha kugona bwino. "

-Michael Decker, Ph.D., pulofesa wothandizana naye ku Frances Payne Bolton School of Nursing ku Case Western Reserve University komanso wolankhulira American Academy of Sleep Medicine

Pewani Mowa ndi Kafeini Pafupi ndi Nthawi Yogona

"Ngakhale mukuganiza kuti akukuthandizani kugona poyamba, mowa ndi mankhwala omwe amakupangitsani kugona amatha kusokoneza kugona kwanu usiku wonse. kugwira ntchito molimbika kotero kuti thupi lanu lizindikire kuti ndi nthawi yogona."

-Dr. Matthew Mingrone, dokotala wamkulu wa EOS Sleep Centers ku California

Valani Bwinobwino

"Ganizirani za zovala zoyamwira za chinyezi! Zimapangitsa kusiyana kwakukulu kwa aliyense amene amakonda kutuluka thukuta usiku."

-James Maas, Ph.D., mnzake wakale, pulofesa komanso wapampando wama psychology ku University of Cornell

Gwiritsani Ntchito Mapepala Osiyana

"Panga kama wako ndi mapepala ndi zofunda zosiyana. Ndikungosintha pang'ono ndi phindu lalikulu. Izi zichepetsa kusokonekera kwa anzanu poyenda komanso kusokonezeka chifukwa cha kutentha. Gwiritsani ntchito pepala limodzi lokha loyenera kuti muyambe. Kenako pangani mphasa pamwamba pake saizi malata athyathyathya ndi zofunda zokwaniritsa zosowa za munthu aliyense. Ngati mukuda nkhawa kuti izi ziziwoneka bwanji - palibe vuto - mutha kubisa izi ndi womtonthoza m'modzi mukavala bedi m'mawa uliwonse. "

-Dr. Robert Oexman, mkulu wa Sleep to Live Institute

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