Ili ndilo tanthauzo lenileni la "kugona tulo tabwino"

Zamkati

• 1. Simugwira ntchito pabedi panu
• 2. Mumagona mphindi 30 kapena kucheperapo
• 3. Simumadzuka kamodzi kamodzi usiku
• 4. Simumadzuka kwa mphindi zoposa 20 usiku
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Mudazimva mobwerezabwereza: Kugona mokwanira ndichimodzi mwazinthu zabwino kwambiri zomwe mungachite pa thanzi lanu. Koma zikafika pogwira ma zzz, sizongoyerekeza kuchuluka kwa maola omwe mumagona. Pulogalamu ya khalidwe kugona kwanu ndikofunikira monga kuchuluka-kutanthauza kupeza zofunikira zanu kwa maola asanu ndi atatu sizikhala ndi vuto ngati sikunali "kugona" kwabwino. (Ili ndi vuto wamba. Gawo limodzi mwa magawo atatu a amayi sakupeza mwayi wokwanira, malinga ndi kafukufuku waposachedwa kuchokera ku CDC.) Koma kodi kugona "kwabwino" kwenikweni kutanthauza? Sayansi ili ndi mayankho: National Sleep Foundation (NSF) posachedwapa yatulutsa lipoti, lofalitsidwa mu Kugona Thanzi, yomwe idayika zisonyezo zazikulu za kutseka kwa diso.

"M'mbuyomu, tinkatanthauzira kugona ndi zotsatira zake zoyipa kuphatikiza kusakhutira ndi tulo, zomwe zinali zothandiza kuzindikira zomwe zimayambitsa matenda," atero othandizira a Maurice Ohayon, MD, Ph.D., director of the Stanford Sleep Epidemiology Research Center, atolankhani . "Mwachiwonekere iyi si nkhani yonse. Ndi ndondomekoyi, tsopano tili pa njira yabwino yofotokozera thanzi la kugona."

Apa, zigawo zikuluzikulu zinayi za "kugona mokwanira" monga atsimikiziridwa ndi akatswiri ogona.

1. Simugwira ntchito pabedi panu

Chifukwa cha mapiritsi komanso mafoni, mabedi athu akhala ngati masofa. Koma ma binges ndi kutumizirana mameseji ndi bwenzi lanu lapamtima sikuwona ngati kupumula kwakubwezeretsa thupi lanu. NSF ikulimbikitsa kuti pafupifupi 85% ya nthawi yonse yomwe mumathera pabedi lanu mumagwiritsa ntchito kusinira. Ngati mukufunadi kugwiritsa ntchito foni yanu pabedi, yesani zidule izi zitatu kuti mugwiritse ntchito chatekinolore pabedi osagona mokwanira.

2. Mumagona mphindi 30 kapena kucheperapo

Pafupifupi gawo limodzi mwa atatu mwa anthuwa amatenga nthawi yopitilira theka la ola kuti agone usiku uliwonse, malinga ndi kafukufuku wapachaka wa NSF Sleep in America. Kutenga nthawi yayitali kuti tidziwe ndi chimodzi mwazizindikiro za kusowa tulo ndi zovuta zina zakugona, akufotokoza. Zinthu zambiri zimatha kusokoneza kugona kwanu - kuda nkhawa, kukhumudwa, kuchita masewera olimbitsa thupi pafupi kwambiri ndi nthawi yogona, kusachita masewera olimbitsa thupi masana, kuwala kwa dzuwa, komanso kudya zakudya zopanda thanzi madzulo, kungotchulapo zochepa chabe. Chifukwa chake ndikofunikira kudziwa chomwe chikukulepheretsani ndikuchikonza. (Onani zinthu zisanu ndi chimodzi zachinyengozi zomwe zingakupangitseni kukhala ogalamuka.)

3. Simumadzuka kamodzi kamodzi usiku

Palibe chomwe chimakhumudwitsa kuposa kugona nthawi ndi kuyenda mosangalala ndikupita kudziko lamaloto ... kungodzutsidwa pakati pausiku. Zosokoneza zina zomwe simungathe kuzilamulira, monga kulira kwa mwana kapena khate wanu atakhala pamtsamiro. Koma ngati mukudzuka popanda chifukwa chenicheni kapena mukudzutsidwa mosavuta ndi phokoso lachilendo kangapo usiku, ndichizindikiro kuti moyo wanu wa tulo ukupweteka.

4. Simumadzuka kwa mphindi zoposa 20 usiku

Mukadzuka pakati pausiku, kodi mumakhala maso nthawi yayitali bwanji? Anthu ena amatha kugona ataonetsetsa kuti phokoso lodabwitsa silinali lakuba, koma ena amangogwedezeka mpaka usiku wonse. Ngati zingakutengereni mphindi 20 kuti mugonenso, zilizonse zomwe mwadzuka, kugona kwanu kumavutika. Yesani malangizowa kuti mugonenso msanga. Ndipo ngati izo sizikugwira ntchito, yang'anani mndandanda wazinthu zabwino kwambiri zogona kugona.

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