Zifukwa Zisanu Zomwe Munali Ndi Zolota

Zamkati

• Mudawotchera
• Munagona Kwinakwake Kwatsopano
• Mumadya Chakudya Chamadzulo pa 10 PM
• Wapanikizika Kwambiri
• Onaninso za

Zoipa zolota sizongokhala zazing'ono chabe: Nthawi ndi nthawi, tonsefe timakhala kuti ndife wamba. Ndipotu bungwe la American Sleep Association limati anthu 80 mpaka 90 pa 100 alionse amakumana ndi vuto limodzi pamoyo wathu wonse. Ndipo makanema owopsa sindiwo okha omwe amachititsa. Tidalankhula ndi akatswiri pazifukwa zisanu (zodabwitsa) zomwe zitha kukhala chifukwa chomwe mudadzukira mwamantha.

Mudawotchera

Usiku tawuniyi ukhoza kubweretsa usiku wopanda pake pakati pamashiti (... osati zoterezi). Mowa ndi chifukwa chachikulu cha maloto owopsa, akuti W. Christopher Winter, M.D., katswiri wa kugona komanso mkulu wa zachipatala pachipatala cha Martha Jefferson ku Charlottesville, VA. Choyamba, mowa umapondereza kugona kwa maso othamanga (REM) - zomwe ndi pamene timalota, akutero. Kenako, pamene thupi lanu limagwiritsa ntchito zakumwa zanu, kulota kumabweranso mobwerezabwereza-nthawi zina kumapangitsa maloto owopsa, akufotokoza.

Mowa umatsitsimutsanso njira yanu yakumtunda. Mukamamwa musanagone, njira yanu yapaulendo ikufuna kugwa kwambiri, akutero. “Kuphatikizika kwa kulota ndi kulephera kupuma mokhazikika kungapangitse mkhalidwe wolota maloto—kaŵirikaŵiri kumaphatikizapo kumira, kuthamangitsidwa, kapena kudzimva kukhala wolephera kupuma,” iye akutero. Thupi lanu limatengera kumverera kovutikira kupuma (zomwe mwina zikuchitika) ndikupanga nkhani mozungulira - ngati nkhandwe ikuthamangitsani. (Dziwani momwe mowa umasokoneza kugona kwanu.)

Munagona Kwinakwake Kwatsopano

Tadzuka tonse mu bedi la hotelo pakati pausiku osadziwa komwe tili. Kusintha kokhazikika kumatha kudzetsa nkhawa-ndipo chinthu chosokoneza chikhoza kulowa m'maloto anu, akutero Winter. Kugona m'malo akunja nthawi zina kumatanthauzanso kuti mukudzuka pakati pausiku, zomwe zingasokoneze kusilira kwanu ndikupangitsa kuti muzilota, akuwonjezera.

Mumadya Chakudya Chamadzulo pa 10 PM

Kugona pansi pamimba modzaza kungayambitse acid reflux, yomwe ingasokoneze kugona, akutero Winter. Ndipo ngakhale kafukufuku wina akusonyeza kuti zakudya zina (monga zokometsera) ndizo zimayambitsa maloto oipa, chifukwa chachikulu cha maloto osamvetsetseka ndikuti kugona kwanu kukusokonezedwa. Pamenepo, chirichonse zomwe zimayambitsa kusokoneza tulo-ana aang'ono kukudzutsani, chipinda chomwe chikutentha kwambiri, kapena galu ngati mnzanu wogona-angayambitse maloto oipa, anatero Winter. Thupi lanu likakhala lotanganidwa kuyesera kudziziziritsa, kugaya chakudya, kapena kusefa mwamuna kapena mkazi amene akukodola, tulo lanu limachotsedwa, zomwe zingapangitse maloto owopsa ndi kudzuka usiku wonse. (Onetsetsani kuti mwadzaza zovala zanu ndi The Best Foods for Sleep Sleep.)

Wapanikizika Kwambiri

Mukagona ndi mantha komanso nkhawa, mudzapeza kuti maloto anu ali ndi zofanana, akutero Winter. M'malo mwake, kafukufuku wina akuti anthu 71 mpaka 96 peresenti ya omwe ali ndi vuto la kupsinjika pambuyo pa zoopsa (PTSD) amatha kukhala ndi maloto olota. Koma maphunziro ena amationetsanso kuti zopanikiza zazing'ono monga chiwonetsero chomwe chikubwera, mpikisano wothamanga, kapena kukhudzidwa ndi zoopsa kudzera pazankhani zitha kusokoneza malingaliro athu tikamagona. (Kodi Melatonin Ikuthandizadi Kugona Bwino?)

Munagona Chagada Chanu

Ngati mungasunthire kumbuyo kwanu, mutha kukhala ndi zosokoneza kupuma - motero, kuthekera koopsa kwa zoopsa zambiri, akutero Zima. "Nthawi zambiri, kugona chagada kumapangitsa kuti msewu wapaulendo usakhale wolimba ndipo ungathe kugwa," akutero. Ndipo monga ndikumwa, kufunikira kwa mpweya kumatha kutanthauziridwa ku zithunzi zowopsa m'malingaliro anu. (Palinso njira zina zachilendo zogonera zimakhudzanso thanzi lanu.)

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