5 Ubwino Wathanzi Wogona Wamaliseche

Zamkati

• 1. Mudzagona tulo tofa nato.
• 2. Mudzachepetsa chiopsezo chanu cha sitiroko ndi matenda a mtima.
• 3. Kugona maliseche kumatha, duh, kusintha moyo wanu wogonana.
• 4. Zingachepetsenso kuthamanga kwa magazi.
• 5. Kugona maliseche ndikwabwino pakhungu lako.
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Tonsefe timafuna kugona tulo tabwino. Ndipo ngakhale pali malingaliro osatha a momwe mungachitire izi, zikuwoneka kuti pangakhale yankho limodzi losavuta: kuvula.

"Pali maubwino ambiri ogona maliseche," atero a Chris Brantner, mphunzitsi wotsimikizira za kugona komanso woyambitsa chida chogona pa intaneti SleepZoo. "[Kugona maliseche] kumathandiza kutentha kwa thupi lanu ... kumabweretsa ubale wachimwemwe ... [ndipo] kumatha kubweretsa maliseche athanzi."

Koma awa ndi ena mwa maubwino ochepa ogona maliseche. Apa, akatswiri amafotokoza chifukwa chake muyenera kuganizira zopereka suti yanu yakubadwa ikafika nthawi yoti musunthe.

1. Mudzagona tulo tofa nato.

“Pali umboni wochuluka wosonyeza kuti kutsika kwa kutentha kwa thupi kumathandiza munthu kugona tulo tofa nato,” akutero Alex Dimitrius, M.D., katswiri wa zachipatala ndi matenda amisala. Mwachitsanzo: Pambuyo potsatira anthu 765,000 pakati pa 2002 ndi 2011, kafukufuku wofalitsidwa mu Kupita Patsogolo Kwasayansi adatsimikiza kuti kuwonjezeka kwa kutentha kwausiku kunadzetsa tulo tofa nato. Pamwamba pa izo, phunziro mu Ndemanga Zamankhwala Ogona adapeza umboni wosonyeza kuti kutentha kwakukulu kumasokoneza masinthidwe athu a circadian, zomwe zimapangitsa kuti zikhale zovuta kugona ndi kugona. khalani kugona.

Ngakhale kuti pakhala pali zochulukira zambiri zaukadaulo zomwe zikuthandizira kuchepetsa ziwiya zoziziritsa m'thupi lanu, mafani opangidwa mwapadera, ngakhale kuziziritsa mapilo-kugona maliseche ndi njira yotsika mtengo yopezera tulo tabwino usiku. Phatikizani ndi kusintha kwa thermostat - kafukufuku wochokera La Presse Medicale akuti kutentha kwabwino kwa chipinda kwa usiku wolimba kugona ndi madigiri 65 Fahrenheit ngati mukugona ndi bulangeti; Madigiri 86 ngati mugona pamwamba pa mapepala-ndipo mumakhala ndi mwayi wopeza ma Z akuya. (Zogwirizana: Kodi Padera Matiresi Angakuthandizeni Kugona Bwino?)

2. Mudzachepetsa chiopsezo chanu cha sitiroko ndi matenda a mtima.

Inu mukudziwa mwambi wakale uja, "Ndidzagona ndikafa?" Chabwino, zikuwoneka kuti kusapeza bwino kokwanira kungathe kufulumizitsa kugona kwanu kosatha. Monga zopusa momwe zimamvekera, ngati kugona maliseche kumakuthandizani kuti mupumule mosavuta, kumatha kuonedwa ngati mankhwala oletsa.

Ichi ndichifukwa chake: Ngati simukugona bwino, kafukufuku akuwonetsa kuti muli pachiwopsezo chachikulu cha zovuta zaumoyo. Kafukufuku wa 2010 wofalitsidwa mu Zolengeza za Epidemiology anapeza kuti anthu amene amagona maola ochepera sikisi pa usiku ali ndi chiopsezo chachikulu cha matenda a shuga a mtundu wa 2 ndi matenda a mtima. Kafukufuku wa 2017 wofalitsidwa mu European Journal of Preventive Cardiology Anagwirizananso kusowa tulo ndi stroke ndi mtima. Chifukwa chake, zabwino zakugona maliseche sizongotengera chidwi chakumverera kwamapepala ozizira motsutsana ndi kukuwombani-kungathandizenso kukhala ndi thanzi lalitali.

3. Kugona maliseche kumatha, duh, kusintha moyo wanu wogonana.

Ndizokayikitsa kuti mnzanuyo angakhale ndi zodandaula zambiri ngati mwaganiza zosiya trou, koma ngati mungafunike umboni, nawu: "Kugona maliseche kungapangitse kuti mukhale ogwirizana kwambiri pokhudzana ndi khungu ndi khungu," akutero Brantner. . Zili choncho chifukwa kukhudzana kwa khungu ndi khungu kumayambitsa kutulutsa kwa hormone ya oxytocin, yomwe imapangitsa kuti munthu azikhulupirirana ndipo angayambitse kudzutsidwa. "Ndipo inde, izi zitha kuyambitsanso kugonana kochulukirapo," akutero. (Zogwirizana: Momwe Mungasangalalire Ndi Magulu Awo Onse Ogonana)

4. Zingachepetsenso kuthamanga kwa magazi.

Ngati mwakhala mukumva kuti kukwatirana ndi mnzanu kukupangitsani kukhala chete, sizili m'mutu mwanu: Kafukufuku wofalitsidwa mu Biological Psychology adanena kuti amayi omwe atsala pang'ono kutha msinkhu omwe mlingo wawo wa oxytocin unkawonjezeka chifukwa chokhudzana ndi okondedwa awo anali ndi kutsika kwa mtima wopumula komanso kuthamanga kwa magazi. Mwanjira ina, kutaya zovala kumalola kuti munthu azigwirana ndi thupi kwathunthu, zomwe zimapangitsa kuti mukhale ndi pulogalamu yabwinobwino. (Zogwirizana: Ubwino Wodabwitsa Waumoyo Wa Cuddling)

5. Kugona maliseche ndikwabwino pakhungu lako.

"Khungu ndilo chiwalo chachikulu kwambiri m'thupi lanu ndipo limafuna mpweya," akutero a Octavia Cannon, D.O., Purezidenti wa American College of Osteopathic Obstetricians and Gynecologists. "Palibe njira ina yabwino yoperekera mpweya wokwanira m'thupi lanu kuposa kupita ku commando." Kuphatikiza apo, kugona maliseche kumawonjezera mpweya kumaliseche kwanu, zomwe Brantner akuti zitha kuthandiza kupewa matenda a yisiti. Win-win, amiright? (Ngati mutatenga matenda a yisiti, musachite thukuta - umu ndi momwe mungayesere, komanso choti muchite ngati mayeserowo abwereranso.)

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