Momwe Mungagwiritsire Ntchito Kusinkhasinkha Kugona Kuti Muthetse Kugona

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Ndizosatsutsika kuti kuchuluka kwa kugona komwe timagona usiku uliwonse kumakhudza thanzi lathu, malingaliro athu, ndi m'chiuno mwathu. (M'malo mwake, nthawi yathu yogwira ma Z ndiyofunikira ngati nthawi yathu yochitira masewera olimbitsa thupi.)

Koma kugona mokwanira (komanso kugona) ndikosavuta kunenedwa kuposa kuchita: Theka la anthu amakhala ndi vuto la kusowa tulo (15% osachiritsika) ndipo gawo limodzi mwa atatu mwa anthu aku America sakugona mokwanira, malinga ndi lipoti lochokera ku CDC. Lowani: Kutchuka kwa kusinkhasinkha kwa tulo.

Ngakhale kuti chithandizo chamaganizo ndi njira yoyamba yothandizira anthu odwala kusowa tulo, chithandizo chamaganizo chikuwonjezeka, akufotokoza motero Shelby Harris, Psy.D., katswiri wa zamaganizo yemwe ali ndi chilolezo chothandizira mankhwala ogona.

"Ndikuwona kuti makasitomala anga akagwiritsa ntchito kulingalira, zimawathandizanso kupsinjika ndi nkhawa-zifukwa ziwiri zazikulu zomwe zimapangitsa kuti anthu azivutika kugona usiku," akutero. Imathandizidwa ndi sayansi, nawonso-kafukufuku wofalitsidwa mu JAMA Mankhwala Amkati adapeza mphindi 20 zakusinkhasinkha mwamaganizidwe patsiku kwakuthandizira kugona bwino kwa akulu omwe ali ndi vuto losagona pang'ono. Ngakhale simukuvutika ndi kusowa tulo, kusinkhasinkha musanagone (komanso tsiku lonse) kumatha kuthandizira kugona mokwanira komanso mtundu wabwino, atero Harris. (Zogwirizana: Maubwino Onse Akusinkhasinkha Omwe Muyenera Kudziwa)

Ndiye zimagwira ntchito bwanji? Ngati simunamvepo za kusinkhasinkha tulo m'mbuyomu, ndikofunikira kudziwa kuti si njira "yoti mugonetse," akutero Harris. M'malo mwake, kusinkhasinkha kumathandizira kupatsa ubongo wanu mwayi wokhala chete kuti tulo tibwere mwachilengedwe, akufotokoza."Kugona kumabwera m'mafunde ndipo kumachitika pomwe ikufuna - muyenera kungoyambitsa maziko ake." (Osasinkhasinkha? Gwiritsani ntchito kalozera woyamba uyu kuti muyambe.)

Chinsinsi cha kusinkhasinkha kugona ndikuyambiranso mukayamba kukonzekera mndandanda wazomwe mukuchita kapena zovuta zina za moyo, zomwe zimalepheretsa thupi ndi malingaliro kuti asatseke kugona, Harris akuti. "Anthu ambiri amaganiza kuti akuyenera kuyang'ana kwathunthu - siwo luso," akutero. "Malingaliro adzangoyendayenda; izi ndizabwinobwino. Luso ndikudziuza kuti ubwerere pantchito ukayamba kuganiza, ndikukhala wokoma mtima kwa iwe wekha."

Lamulo loyamba la kusinkhasinkha kwa kugona: Ikani wotchi (kapena iPhone) kutali! Ngati ili 3 koloko m'mawa ndipo simungathe kugona, kuwerengera maola mpaka mutadzuka kungokupangitsani kukhala omangika komanso kupsinjika, Harris akuti. Kukhala osagwirizana ndi nthawi yomwe mumagona (ngakhale kumapeto kwa sabata) kukupatsaninso mwayi wopambana, akutero. (Pano, malamulo ena 10 oti mugone bwino.)

Kuti muyambe, khalani ola limodzi mukumasuka ndikuganizira za kugona kwanu. (Zachidziwikire, kugwiritsa ntchito zamagetsi musanagone nthawi zambiri kumakhala kopanda ayi, koma mutha kuvala mosinkhasinkha ndikuzimitsa foni yanu, Harris akuti.) Malingaliro a Harris, omwe amapezeka kudzera pulogalamu ya Gaiam, Meditation Studio (yomwe ili ndi malingaliro kusinkhasinkha motsogozedwa kopitilira 160 m'mitundu yosiyanasiyana, aphunzitsi, ndi miyambo) kumaphatikizanso kuchita masewera olimbitsa thupi komanso kusinkhasinkha komanso kusinkhasinkha komwe kumapangidwira kuti muchepetse kupsinjika kwa minofu yanu ndikupangitsa kuti mukhale omasuka. Kapena, yesani chimodzi mwazinthu zina zosawerengeka zomwe zilipo kuti muzitha kusinkhasinkha motsogozedwa kuti mupeze masitayilo omwe angakuthandizireni bwino.

Ngati mukuvutika kugona, Harris amalimbikitsanso kuyesa kupuma kwakatikati kuti muthandize kutonthoza mtima ndi thupi:

Ikani dzanja limodzi pamimba ndi dzanja limodzi pachifuwa chanu ndikupuma mozama, kuonetsetsa kuti mimba yanu ikuyenda kwambiri kuposa chifuwa chanu. Werengani mpaka 10 ndikubwerera kumodzi. Chinyengo ndi chakuti, simungapite ku nambala yotsatira pokhapokha mutatha kuika maganizo anu pa izo kwathunthu. Ngati malingaliro anu ayamba kuyendayenda muyenera kukhalabe pa nambalayo mpaka mutakonza malingaliro anu. Khulupirirani kapena ayi, izi zitha kutenga mphindi 10 mpaka 15, akutero Harris. Mukapeza kuti mphindi 20 zapita, dzukani pabedi ndikupitiliza zolimbitsa thupi kwina, akutero.

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