Malangizo a 6 othandizira kugona kwa iwo omwe amagwira ntchito mosinthana

Zamkati

• 1. Mugone nthawi yoyenera
• 2. Musamamwe khofi maola 3 musanagone
• 3. Kuonetsetsa kuti kugona bwino
• 4. Kutenga melatonin
• 5. Kugona panthawi yosintha
• 6. Idyani bwino
• Zomwe zitha kuchitika posintha ogwira ntchito

Zomwe mungachite kuti muzitha kugona bwino kwa omwe amagwira ntchito mosinthana ndikumapuma kwamaora 8, kukhala ndi mwayi wogwiritsa ntchito tiyi omwe amakuthandizani kupumula mukafunika kugona, monga valerian, kapena kutenga melatonin supplement Mwachitsanzo, kuti ngakhale sichimapangitsa kugona, imathandizira kukonza mtundu wake, kuwonetsetsa kuti akuchita zambiri tsiku ndi tsiku.

Kuphatikiza apo, ndikofunikira kudya pakati pa zakudya zisanu mpaka zisanu patsiku, kuchita zonse zotheka kumeza michere yayikulu pachakudya chilichonse, koma osadutsa zopatsa mphamvu, kuti muchepetse kunenepa komanso ngozi ya matenda ashuga, omwe amapezeka iwo omwe alibe nthawi yoti azidya, kugona ndi kugwira ntchito.

Malangizo ena othandizira kukonza tulo ndi moyo wa iwo omwe amagwira ntchito mosinthana ndi awa:

1. Mugone nthawi yoyenera

Popeza nthawi yogwirira ntchito nthawi zambiri imasiyanasiyana sabata ndi sabata, chomwe chingachitike ndikupanga pulani yodziwira nthawi yogona, kuti mutsimikizire kupumula koyenera kwa thupi ndi malingaliro. Chitsanzo chabwino cha pulani ndi:

Pambuyo pogwira ntchito usiku, sizachilendo kuti ngakhale atagona maola 8, munthuyo amadzuka ali mtulo ndipo amakhala atatopa pang'ono tsiku lotsatira, koma kumverera kumeneko kumazimiririka tsiku lonse.

2. Musamamwe khofi maola 3 musanagone

Nthawi iliyonse ikakhala kuti nthawi yanu yopuma ili pafupi, yomwe imatha kukhala m'mawa kapena masana, kutengera nthawi yomwe mumagwira ntchito, pewani zakumwa kapena zakudya zomwe zimapangitsa kuti zizivuta kugona monga khofi wamphamvu, chokoleti, zakumwa zamagetsi kapena tsabola , pamene amusiya munthuyo ali maso komanso akugwira ntchito.

Zakudyazi ziyenera kudyedwa panthawi yogwirira ntchito kuti zipatse mphamvu zambiri, koma kutangotsala maola 3 kuti zisinthe, ziyenera kupewedwa. Onani mndandanda wathunthu wa zakudya izi pa: Zakudya zosagona.

3. Kuonetsetsa kuti kugona bwino

Pomwe zingatheke, choyenera ndikugona kunyumba osati kuntchito, kuyesera kukonzekera chipinda chamdima, chamtendere komanso chabwino, chifukwa izi zimathandiza kugona msanga ndikupewa kudzuka kangapo mukuyesera kugona.

Kusamba mosangalala kapena kumwa madzi kapena tiyi amene ali ndi mphamvu zake kungathandize. Zosankha zabwino ndi msuzi wachipatso cha zipatso, tiyi wa chamomile, lavender kapena valerian, mwachitsanzo. Ngati simukukonda kapena mulibe nthawi yokonzekera timadziti ndi tiyi, mutha kusankha kumwa mankhwala achilengedwe mumakapiso okhala ndi izi.

Onani malangizo ena omwe angakuthandizeni kugona mokwanira:

4. Kutenga melatonin

Chowonjezera cha melatonin ndi njira yabwino yothandizira kukhalabe ndi tulo tofa nato, chowonjezerachi chimagwira ntchito pokonza tulo, koma sichimagonetsa tulo. Kawirikawiri mapiritsi a 3 kapena 5 mg musanagone amakhala okwanira kuti agone bwino, komabe ndikofunikira kuti awonetsedwe ndi adotolo, chifukwa amatha kulumikizana ndi mankhwala ena omwe angagwiritsidwe ntchito.

Melatonin ndi njira yabwino kwa anthu omwe ali ndi vuto la kugona koma safuna kapena sangamwe mankhwala osagona chifukwa atha kuyambitsa kudalira. Dziwani zambiri za zabwino za melatonin.

5. Kugona panthawi yosintha

Akatswiri ena, monga anamwino, ali ndi malowa kuti azitha kugona panthawi yosinthira ndipo izi ndizotheka mukatopa kwambiri ndikuloleza ntchito. Koma ngati izi sizingatheke, kukonzekera pasadakhale, kugona osachepera maola 3 musanayambe ntchito kungakuthandizeni kukhala maso.

6. Idyani bwino

Zakudya zoyenera ndizofunikanso kuti mukhale ogalamuka mukamagwira ntchito. Zakudya ziyenera kugawidwa bwino, ndipo ndizovulaza kutsina nthawi zonse. Chakudya chomaliza asanagone chiyenera kukhala chopepuka kuti muchepetse kugaya bwino chakudya ndikumva bwino m'mimba. Chakudya choyamba mutadzuka chiyenera kukhala ndi zakudya zolimbikitsa, monga chokoleti kapena khofi ndi mkate kapena tapioca, mwachitsanzo. Onani Momwe chakudya cha omwe amagwirira ntchito usiku chiyenera kukhalira.

Zomwe zitha kuchitika posintha ogwira ntchito

Omwe amagwira ntchito mosinthana atha kukhala ndi zovuta zambiri pakusunga nthawi yoti adye kapena kugona ndipo, chifukwa chake, atha kudwala:

• Mavuto ogona monga kusowa tulo kapena kugona kwambiri, komwe kumachitika chifukwa cha maola ogwirira ntchito limodzi ndi nthawi yogona, zomwe zingayambitse kumwa mopitirira muyeso mankhwala ogona;
• Mavuto am'mimba zomwe zimakhudza m'mimba ndi m'matumbo, monga gastritis kapena kutsegula m'mimba, chifukwa samakhala ndi nthawi yodyera;
• Kuchedwa kusamba, chifukwa cha kusintha kwa mahomoni;
• Mavuto amisala monga nkhawa ndi kukhumudwa;
• Matenda amtima, monga matenda a mtima ndi sitiroko;
• Type 2 shuga ndi kunenepa kwambiri;
• Khansa, makamaka m'mapapo ndi m'mawere.

Kuphatikiza pa zotsatirazi, kusowa mpumulo wanthawi zonse kumawonjezera ngozi ndipo kungasokoneze moyo wabanja ndichifukwa chake ndikofunikira kudziwa zomwe tingadye komanso nthawi yogona kuti tiwonetsetse kuti tili ndi moyo wabwino, kuchepetsa zoopsa zonsezi.

Onaninso zithandizo zina zachilengedwe zomwe zimathandizira kukonza kugona mu kanemayo: