Njira 8 zokugona mwachangu komanso bwino

Zamkati

• 1. Muziletsa kupuma bwino
• 2. Pumulani minofu yanu
• 3. Kusokoneza malingaliro
• 4. Kumvetsera nyimbo zotsitsimula
• 5. Yang'ana kwambiri china chake
• 6. Yesetsani kukhala otseguka
• 7. Sinthani chilengedwe
• 8. Khalani ndi chakumwa chotentha

Kuti tizitha kugona msanga komanso bwino usiku, ndizotheka kubetcherana pamaluso ndi malingaliro omwe amalimbikitsa kupumula ndikuwathandiza kugona, monga kukhala ndi mpumulo wopumula kapena kukonza kutentha ndi kuyatsa kwachilengedwe, mwachitsanzo.

Kuphatikiza apo, kuti tithandizire kugona ndikupewa kugona tsiku lotsatira, ndikofunikira kuti anthu omwe ali ndi vuto la kugona kapena kuvutika kugona azitsatira zizolowezi, monga kukhala ndi ndandanda yazizolowezi, kuchita masewera olimbitsa thupi komanso kupewa zakumwa za khofi pambuyo pa 5 koloko masana. Kuti mudziwe zambiri za zizolowezi zomwe zimathandiza kukonza tulo, onani malangizo oti mugone mokwanira.

Koma, ngati kuli kovuta kugona, tsatirani maluso ndi machitidwe omwe amakuthandizani kuti mugone mumasekondi kapena mphindi:

1. Muziletsa kupuma bwino

Kupuma kwakuya komanso kwakanthawi kumapangitsa kuti thupi likhale losangalala ndikuchepetsa kugunda kwa mtima, ndikupangitsa ubongo kumvetsetsa kuti ndi nthawi yoti muchepetse, ndikuthandizira kugona mwachangu.

Chitani masewera olimbitsa thupi: Gwiritsani ntchito njira ya 4-7-8, yomwe imakhala yopumira m'mphuno kwa masekondi 4, ndikugwira mpweya wanu kwa masekondi 7 ndikupumira mkamwa mwanu masekondi 8.

2. Pumulani minofu yanu

Kupsinjika ndi nkhawa zimapangitsa kuti minofu igwirizane, osazindikira. Chifukwa chake, njira yabwino yopumula ndikugona mwachangu ndikugwiritsa ntchito njira yopumitsira minofu. Dziwani njira yolingalira ya nkhawa.

Chitani masewera olimbitsa thupi: Pezani malo abwino, makamaka m'mimba ndi manja ndi miyendo padera, kenako lembani kwambiri. Mukapuma, wina ayenera kulingalira kuti minofu imamasuka komanso kumasuka. Bwerezani katatu. Kenako, lingalirani minofu m'chigawo chilichonse cha thupi ndi kupumula kwawo, m'modzi m'modzi, kuyambira kumapazi mpaka kumutu.

3. Kusokoneza malingaliro

Chofunikira kwambiri pakusowa tulo ndikumangokhala ndi nkhawa komanso malingaliro, zomwe zimapangitsa kuti azikhala ndi nkhawa zambiri, motero, kukhala tcheru. Pofuna kupewa izi, ndizotheka kupeza njira zotsogolera malingaliro ku mitundu ina ya malingaliro, ndikuwongolera kupumula ndi kugona.

Chitani masewera olimbitsa thupi: Gwiritsani ntchito mphindi 10 mpaka 15 mukuwerenga mwachidule za tsiku lapitalo kapena kukonzekera tsiku lotsatira. Ingoganizirani zoyenera kuchita kuti mukhale ndi tsiku labwino komanso labwino, lomwe limathandiza kusokoneza ndikukhazikika. Maphunzirowa samalimbikitsidwa kokha ngati mukukumana ndi zovuta, muyenera kusankha kuyang'ana mtundu wina wamaphunziro, monga mutu kapena mutu womwe mukuphunzira, mwachitsanzo.

4. Kumvetsera nyimbo zotsitsimula

Kuyika nyimbo zotsitsimula, kapena phokoso lokhazika mtima pansi, ikhoza kukhala njira ina yabwino yogona tulo msanga.

Chitani masewera olimbitsa thupi: Gulani CD kapena koperani Playlist nyimbo kuti mupumule, kukhazikika kapena kusinkhasinkha, komwe kungakhale ndi nyimbo zamtendere kapena mawu achilengedwe, monga mvula, mwachitsanzo. Makamaka, musagwiritse ntchito chomverera m'mutu, chifukwa zimatha kukusokonezani kapena kukupweteketsani makutu mukamagona. Mukamamvetsera, yesetsani kugwiritsa ntchito njira zina zopumira kapena kupumula kwa minofu.

5. Yang'ana kwambiri china chake

Kuyang'ana cholinga, malo kapena chinthu china, ndikuziyerekeza mwatsatanetsatane, ndi njira zabwino zosokoneza ndikukhazikitsa malingaliro anu, ndikupangitsa kugona kubwera mwachangu.

Chitani masewera olimbitsa thupi: Ganizirani malo okongola, monga gombe kapena nkhalango, mwachitsanzo, ndipo lingalirani tsatanetsatane wake, monga phokoso lamadzi, phokoso la nyama, kapangidwe kake ndi fungo lake. Chitani izi mothandizidwa ndi mpweya wabwino ndikumverera kuti minofu yanu ikupumula mukamasula mpweya.

6. Yesetsani kukhala otseguka

Nthawi zina chifukwa chakuti mukuyesera molimbika kumabweretsa nkhawa ndikupangitsa kugona kugona, chifukwa chake kuumirira kugona kungakuthandizeni kuti mugone mwachangu.

Chitani masewera olimbitsa thupi: Ngati kugona kukuchedwa msanga, yesani kukhala otseguka. Ngati izi sizigwira ntchito, ndibwino kuti mudzuke ndikuchita zina, m'malo mokhala pabedi, chifukwa chakuti maso anu atsekedwa ndikulephera kugona, kumatha kubweretsa vuto la tulo.

7. Sinthani chilengedwe

Chilichonse chomwe chimasokoneza thupi chimakulitsa kupsinjika ndikuletsa kugona, chifukwa chake kukhala ndi malo oyenera kugona ndikofunikira kuti pasakhale kugona, komwe nthawi zambiri kumanyalanyazidwa. Kukhala ndi kutentha kokwanira, kuchepetsa kuyatsa ndikuchepetsa mapokoso osafunikira ndikofunikira kuti munthu athe kugona mwachangu. Onani momwe mungapangire kugona kwabwino usiku.

Chitani masewera olimbitsa thupi: Konzani chipinda chanu ndikupanga kukhala koyenera kugona ndi zinthu 5 izi:

1. Sinthani kutentha, makamaka ngati ndi malo otentha kwambiri, ndikuyika ndalama mu fan kapena air conditioner;
2. Sinthani kuyatsa, kuzimitsa mababu ndi magetsi owala pazida monga kompyuta, foni yam'manja, kapena wailesi yakanema. Ngati mukufuna kukhala ndi mtundu wina wa kuyatsa nthawi kapena mphindi 90 musanagone, kuwala kwa lalanje ndikofunikanso, komwe kumapangitsa kupanga ndi melatonin, timadzi togona. Pewani zipangizo zamagetsi momwe mungathere;
3. Chotsani phokoso losasangalatsa, koma ngati sizingatheke, samitsani mawu awa ndi chida chaphokoso loyera, chogulidwa m'masitolo azamagetsi, ndi fanasi kapena kujambula mawu amtundu wachilengedwe, mwachitsanzo;
4. Sungani thupi lanu momasukaKugulitsa matiresi ndi mapilo omwe amasiya thupi kulowerera ndale ndipo makamaka ndi khosi molunjika. Ndibwino kuti mukhale ndi pilo yapakati yothandizira khosi lanu ndi ina kukhala pakati pa miyendo yanu - pezani matiresi ndi pilo yabwino kwambiri yokuthandizani kuti mugone bwino;
5. Gwiritsani ntchito aromatherapy, pogwiritsa ntchito madontho ochepa a lavenda mafuta ofunikira, pamtsamiro kapena pilo. Mvetsetsani kuti aromatherapy ndi chiyani komanso momwe imagwirira ntchito.

Kuphatikiza apo, kusamba kotentha kumathandizanso kuti musangalale, makamaka m'bafa, ndi zonunkhira zosangalatsa.

8. Khalani ndi chakumwa chotentha

Khalani ndi zakumwa zozizilitsa kukhosi pang'ono kapena muzimwa chakumwa chotentha kapena chotakasuka musanagone. Zosankha zina zitha kukhala kapu ya mkaka wotentha ndi uchi kapena bisiketi wokoma, chitumbuwa ndi mkaka wa mpunga, kapena tiyi wa chamomile kapena mandimu, mwachitsanzo, omwe amachulukitsa kuchuluka kwa tryptophan kapena melatonin, mahomoni omwe amathandizira kugona.

Onani zidule za sayansi kuti mugone bwino: