Kodi Mumagonadi?

Zamkati

• Choyamba, Kodi Ngongole Tulo Ndi Chiyani, Kwenikweni?
• Chifukwa chake, Kodi Mungayambenso Kugona?
• Njira Yabwino Kwambiri Yopezera Kugona
• Onaninso za

Zedi, mukudziwa kufunikira kwa kupuma kwabwino usiku (kulimbitsa chitetezo chamthupi, kukhala ndi malingaliro abwino, kukumbukira bwino, mndandanda umapitilira). Koma kungolemba maola asanu ndi awiri kapena asanu ndi anayi nthawi zambiri kumawoneka ngati maloto, makamaka mukamenya Bridgeton mpaka m'mawa ndimamva bwino kwambiri. Ndipo mukamayang'ana wotchi ikudutsa nthawi yomwe mumayenera kugona, mumaganiza mumtima mwanu, ’Eh, ndimangogona kumapeto kwa sabata ndipo ndipanga ndiye. "

Mwatsoka, komabe, kupanga tulo tataya - kapena zomwe akatswiri amatcha "ngongole ya tulo" - sikophweka. Chifukwa chake, funso lomwe aliyense akudabwa kuti: Kodi ungakwanitsedi kugona? Patsogolo, yankho, malinga ndi akatswiri ndi kafukufuku.

Choyamba, Kodi Ngongole Tulo Ndi Chiyani, Kwenikweni?

Amadziŵikanso kuti vuto la kugona, "ngongole ya tulo imafuna kugona," anatero Meredith Broderick, MD, katswiri wa kugona komanso woyambitsa Sound Sleep Guru. Kaya chifukwa chake ndi usiku wochedwa kwambiri wa Netflix kapena zovuta monga kugona tulo, ngongole yogona ndiye kusiyana pakati pa kuchuluka kwa tulo komwe wina amafunikira ndi kuchuluka komwe amapeza. Mwachitsanzo, ngati thupi lanu likufuna kugona maola asanu ndi atatu usiku kuti muzimva bwino ndikugwira ntchito bwino, koma limangopeza zisanu ndi chimodzi, mwapeza ngongole yogona maola awiri, malinga ndi Sleep Foundation. (Zogwirizana: Kodi Muyenera Kugona Ndi Masokosi Anu?)

Usiku uliwonse wofupikitsidwa, ngongole yanu yogona imawonjezeka, ndikuwonetsa kuchuluka kwa maola onse omwe mwaphonya. Ndipo ngongole yomwe mumagona kwambiri, mumakhala ndi zovuta zina, monga kugona tulo komanso zovuta zam'maganizo ndi zathupi zomwe zimatha kubwera (kuchokera pakuwonjezereka kwa nkhawa, nkhawa, komanso kukhumudwa mpaka chiwopsezo cha matenda ashuga ndi mtima matenda).

Pambuyo ponyalanyaza usiku pakati pa mapepala (aka kugona tulo tofa nato), ndizotheka kubweza pang'onopang'ono ngongole yakugona potenga ola limodzi kapena awiri otseka kwa usiku umodzi kapena awiri otsatirawa. Koma kusowa tulo kwanthawi yayitali (komwe kumatanthauza kuti kumangochepetsa maola ogona asanu ndi awiri usiku uliwonse kwa nthawi yayitali) ndikovuta kuthana nako.

Chifukwa chake, Kodi Mungayambenso Kugona?

"M'kanthawi kochepa, inde," akutero Dr. Broderick. "M'kupita kwanthawi, zimadalira, ndipo sizotheka kuchira kwathunthu."

Kutanthauza, mutha kulipira ngongole yogona posachedwa, koma ngati mwakhala mukulephera kwa shuteye kwa miyezi ingapo kapena chaka, simudzatha kupeza onse omwe atayika a zzz. Chifukwa chake, inde, kugona Loweruka koloko usiku wopanda mpumulo Lachinayi kapena Lachisanu kungakhale njira yabwino yopezera tulo tatsopano. N'chimodzimodzinso ndi kugona kumapeto kwa sabata: Kugona msanga kwa mphindi 10 mpaka 30 kumatha kukhala kotsitsimula pamene kugona kwautali, kwa maola ambiri kungakhale kothandiza kwambiri kuti mugone bwino. Mutu uli mmwamba, komabe: Kutalika kwa nthawi yayitali, ndikofunikira kuti mudzuke mukumva groggy, malinga ndi Sleep.org. (Zogwirizana: Uwu Ndiye Nthawi Yabwino Kwambiri Yogona Tulo Labwino)

Musanagwiritse ntchito izi ngati chifukwa chogona patebulo lanu kapena kugona Loweruka, ndikofunikira kuzindikira kuti ma siestas ochepa mukakhala kuti simukugona mokwanira angakupatseni lingaliro labodza lakuchira. Zachidziwikire, mutha kumva bwino mukadzuka, koma kuchuluka kwakugona kapena ngongole kumatenga nthawi yayitali kubweza. Kafukufuku akuwonetsa kuti zimatha kutenga mpaka masiku anayi (!!) kuti mupezenso ola limodzi lokha la tulo.

Ndipo izo zati, pitirizani mosamala pamene mukuyesera kukonza tulo tataya. “Kugwira ntchito Loweruka ndi Lamlungu ndi lupanga lakuthwa konsekonse,” akutero Dr. Broderick. "Zingathandize kudzaza ngongole ya tulo, koma ngati munthuyo akugwira ntchito pogona pambuyo pake, ndiye kuti akupanganso vuto lachiwiri lotchedwa 'social jetlag.' Timachitcha kuti jetlag chifukwa chimafanana ndiulendo wopita kumalo komwe thupi limasinthasintha kayendedwe ka thupi [wotchi yamkati ya thupi lanu yomwe imayendetsa kayendedwe kako ka kugona] zomwe zimasokoneza kugona, chifukwa chake njira yabwino yothetsera vuto kuchuluka kwa tulo usiku uliwonse. "

Njira Yabwino Kwambiri Yopezera Kugona

Zoonadi, kudula mitengo yovomerezeka usiku uliwonse n’kosavuta kunena kusiyana ndi kuchita, n’chifukwa chake Dr. Broderick akulangiza kupanga ndandanda yogwira ntchito yodzutsa tulo kuti muthe kugona bwino mutakhala ndi ngongole yaikulu ya tulo. "Njira yoyamba yopangira nthawi yoyenera kugona [njira yomwe imatsimikizira kuti ndi nthawi yanji yogona komanso nthawi yakudzuka] ndiyo kudzuka pabedi nthawi imodzimodzi tsiku lililonse," akutero. "Ngati mulangidwa pazimenezi, Amayi Nature adzapanga masitepe ena ambiri."

Kumasulira: potsatira dongosolo lokhazikika la kugona, mukuthandizira kuphunzitsa (kapena, ngati muli ndi ngongole ya tulo, kubwezera) thupi lanu ndi ubongo wanu kuti zitsatire zomwe zikuchitika komanso zachilengedwe (mwachitsanzo, kuwala kwa dzuwa) ndikulembanso zofunikira. Kugona mokwanira usiku uliwonse kuti zithandizire kubweza ngongole iliyonse yaposachedwa ya kugona komanso kupewa kusonkhanitsa zambiri mtsogolo. Chifukwa chake (mwachiyembekezo) kuthana ndi vuto la ngongole yogona ndikumapezanso tulo.

Nazi njira zina zothandizira kukulitsa kutsekeka kwanu kwausiku komanso, kuthandizira kubweretsa thupi lanu pamalo oyamba mutatha kubweza ngongole ya kugona.

Pangani zosangalatsa zosangalatsa. Kukhazikitsa malo ogona ogona omwe ndi abwino kugona ndi kugona ndi gawo lofunikira laukhondo wa kugona, komwe kumatha kupatsa kupumula usiku ndi usiku. Umu ndi momwe mungachitire: Sungani kutentha, muchepetse phokoso ndi kuwala (izi zikuphatikiza kuwala kwa buluu kuchokera kuzida!), Ndipo muzichita nawo zinthu zoziziritsa kukhosi monga kusamba, kuwerenga buku, kapena kusinkhasinkha kuti muthandizire kupumula musanagone. (Zogwirizana: Nthawi Yogona Ino Amagwiritsa Ntchito Yoga Kugona Kuti Mukhale Ndi Nthawi Yosangalala)

Kumbukirani kusunthira thupi lanu pa reg. Kuchita masewera olimbitsa thupi ndikwabwino kwa thupi ndi malingaliro anu - komanso kungakuthandizeni kugona bwino. M'malo mwake, kafukufuku wasonyeza kuti kuchita masewera olimbitsa thupi kumatha kukhala othandiza ngati mankhwala ogona, malinga ndi chipatala cha Cleveland. Sikuti zimangokutopetsani, koma kuchita masewera olimbitsa thupi kumathandizanso kuthana ndi nkhawa komanso nkhawa - zinthu ziwiri zomwe nthawi zambiri zimawononga shuteye. Onetsetsani kuti mwapulumutsa zolimbitsa thupi kwambiri m'mawa kapena m'mawa ndikusankha yoga, kuyenda, kapena kupalasa njinga ngati mukuchita masewera olimbitsa thupi madzulo, popeza kuchita masewera olimbitsa thupi mochedwa masana kungakusokonezeni kutha kugona, akuti kugona katswiri wazamisala Michelle Drerup, PsyD. Drerup amalangizanso za kumwa caffeine pambuyo pa nkhomaliro, kudya zakudya zolemetsa kwambiri, ndikufikira mowa musanagone. (Zogwirizana: Kugona ndi Kugwiritsa Ntchito Kulumikizana Komwe Kungasinthe Moyo Wanu ndi Ntchito Zanu)

Lankhulani ndi doc yanu. Ngati mukuvutikabe ndi vuto lokwanira usiku uliwonse komanso kukhala ndi ngongole yogona, onetsetsani kuti mwaonana ndi dokotala wanu. GP wanu kapena katswiri wogona akhoza kukuthandizani kudziwa chomwe chikuyambitsa mavuto anu ogona komanso njira zabwino zopezera zina zomwe mukufuna.

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