Kodi Zimatenga Nthawi Yaitali Bwanji Kuti Agone?

Zamkati

• Zachilendo bwanji?
• Bwanji ngati simungathe kugona?
• Nyimbo ya Circadian
• Kugona ukhondo
• Matenda atulo
• Bwanji ngati mutagona mofulumira kwambiri?
• Malangizo ogona bwino
• Yesetsani kugona nthawi yomweyo usiku uliwonse
• Kugona popanda zosokoneza
• Pewani caffeine masana ndi madzulo
• Chitani masewera olimbitsa thupi - koma osagona bwino musanagone
• Idyani ndi kumwa bwino musanagone
• Dzukani ndikukhazikitsanso ngati simungagone pasanathe mphindi 20
• Nthawi yoti muwonane ndi dokotala
• Mfundo yofunika

Ndi nthawi yogona. Mumakhazikika pabedi panu, kuzimitsa magetsi, ndikupumitsa mutu wanu pamtsamiro. Kodi mumagona mphindi zingati pambuyo pake?

Nthawi yanthawi yomwe anthu ambiri amagona usiku ndi pakati pa mphindi 10 mpaka 20.

Zachidziwikire, pali mausiku ena nthawi ino ikhoza kukhala yocheperako, koma ngati mutagona mwachangu kwambiri kapena ngati mutenga theka la ola usiku kuti mulowe m'dziko lamaloto, pakhoza kukhala vuto lalikulu.

Zachilendo bwanji?

Kugona mokwanira ndi gawo lofunikira pamoyo. Kuyesera kukhazikitsa njira yogona yofunikira ndikofunikira pakugwira ntchito tsiku ndi tsiku.

Kugona kwa achikulire kumatanthauza kuti mumagona pasanathe mphindi 10 mpaka 20 ndikupeza pafupifupi maola 7-8 usiku. Ana ndi achinyamata amafunika kugona kwa maola 10, ndipo makanda, ana ang'ono, komanso ana okalamba asanapite kusukulu amafunikira zochulukirapo.

Nthawi yomwe imakutengera kuti ugone amadziwika kuti kugona tulo. Ngati mumagona musanathe kapena mutatha mphindi 10 kapena 20 zomwe zimatenga, mutha kukhala ndi vuto lokwanira.

Kafukufuku wina adapeza kuti kugona kwanu kumatha kuchepa ngati zingakutengereni kupitirira theka la ola kuti mugone.

Mutha kupeza kuti ndizovuta kugona kamodzi kanthawi - ndizabwinobwino.

Nthawi zina mumatha kukhala ndi vuto lozimitsa ubongo wanu chifukwa chokhala ndi nkhawa ndi zinazake kapena chifukwa cha chochitika chachilendo m'moyo wanu.

Kumbali inayi, mutha kugona nthawi yomweyo ngati munagona usiku wovuta usiku watha kapena tsiku lotopetsa. Izi sizoyenera kuda nkhawa ngati zimachitika mwa apo ndi apo.

Bwanji ngati simungathe kugona?

Pakhoza kukhala zifukwa zingapo zomwe simungagone usiku, kuphatikiza:

• nthawi yogona kwambiri
• chizoloŵezi chosauka chogona
• kugona kwambiri
• kugona kwenikweni

Nyimbo ya Circadian

Chimodzi mwazifukwa zomwe simungathe kugona nthawi yoyenera ndi chifukwa chakuti mukuyesera kugona mofulumira kapena chifukwa cha zinthu zakunja monga jet lag.

Thupi lanu limakhala ndi nyimbo yachilengedwe, kapena yozungulira.

Nyimbo yachilengedwe ndimayendedwe a maola 24 omwe amayendetsa thupi lanu ndikukuwonetsani nthawi yakugona, kudzuka, ndi kudya, pakati pazizindikiro zina.

Sikuti wotchi yonse ndiyofanana. Anthu ena amakonda kugona msanga komanso kudzuka molawirira. Ena amatha kudzuka madzulo, nkumadzabala zipatso madzulo.

Ngati mumakhala wokonda usiku, nthawi yanu yogona imatha kukhala mochedwa ndipo mutha kugona m'mawa kuposa mbalame yoyambirira.

Kugona ukhondo

Chifukwa china chomwe mwina simungathe kugona patadutsa mphindi 10 kapena 20 ndichifukwa chazomwe mumachita nthawi yayitali usiku.

Muyenera kuthandizira kugona kwa thupi lanu chimodzimodzi usiku uliwonse kuti mugone bwino. Izi zikuphatikiza:

• kupewa masewera olimbitsa thupi mochedwa
• osamwa zakumwa za khofi pa ola linalake la tsikulo (nthawi zambiri maola 6 asanagone)
• kutsitsa zowonera zanu theka la ola kapena apo musanagone

Kuonetsetsa kuti nthawi yogona ikukhala yosasinthanso ndichinthu chofunikira kuti mugone bwino ndikugona munthawi yoyenera.

Kugona kwambiri kumatha kukupangitsani kukhala kovuta kugona usiku. Onetsetsani kuti mukukonzekera maola 7 mpaka 8 usiku ngati ndinu wamkulu, ndipo pewani kumwa masana.

Matenda atulo

Chifukwa china chomwe simungathe kugona ndi chifukwa chakugona ngati kugona tulo.

Kusowa tulo kumatha kuchitika mwachisawawa kapena chifukwa cha matenda ena kapena mankhwala omwe mumamwa. Ngati simungagone mkati mwa theka la ola kuti muzimitsa kuwala kwanu usiku nthawi zonse, lankhulani ndi dokotala wanu.

Dokotala wanu angakupangitseni njira zothandiza nthawi yausiku kapena akuuzeni kuti mukayesedwe tulo kuti muwone kuopsa komanso chomwe chimayambitsa kugona.

Chithandizo cha kusowa tulo chimatha kuphatikizira kupanga ndi kutsatira zizolowezi zabwino zogona. Dokotala wanu angakulimbikitseni mankhwala ena osagona tulo nthawi zonse.

Bwanji ngati mutagona mofulumira kwambiri?

Kugona posachedwa kungakhale chizindikiro china cha vuto la kugona. Kungakhale chizindikiro cha kusowa tulo.

Thupi lanu limafunikira kugona pang'ono usiku uliwonse, ndipo ngati mungadzichepetse tulo tofunikira, mutha kukhala ndi ngongole yogona. Izi zitha kuchititsa kuti musamve bwino, mukhale osasangalala, komanso otopa.

Zingathenso kuyambitsa matenda monga kuthamanga kwa magazi komanso kupsinjika, komanso chitetezo chochepa chothana ndi chimfine ndi chimfine.

Kuti mugone mokwanira, sinthani nthawi yanu yogona kuti mugone maola ambiri. Kapenanso ngati muyenera kudula maola ochepa usiku umodzi, pitani kukagona msanga kapena mugone usiku wotsatira ngati mungathe.

Malangizo ogona bwino

Kukhazikitsa zizolowezi zabwino zogona kumakuthandizani kuti mugone munthawi yoyenera. Nazi njira zina zogwiritsira ntchito kugona mokwanira:

Yesetsani kugona nthawi yomweyo usiku uliwonse

Onetsetsani nthawi yabwino yogona thupi lanu ndikupanga ndandanda mozungulira.

Kugona popanda zosokoneza

Chotsani zowonera mchipinda mwanu monga ma TV, makompyuta, ndi mafoni. Onetsetsani kuti chipindacho chikhala mdima wokwanira kukhazikika mwamtendere komanso kuti ndikutentha bwino.

Pewani caffeine masana ndi madzulo

Caffeine imatha kukusungani usiku. Dziwani ngati muyenera kuzichotseratu kapena kuzidula pakatha ola limodzi tsiku lililonse.

Chitani masewera olimbitsa thupi - koma osagona bwino musanagone

Yesetsani kusuntha thupi lanu tsiku lililonse ndi machitidwe ena olimbitsa thupi. Ngakhale kuyenda kwakanthawi tsiku ndi tsiku kumatha kukutopetsani.

Pewani kuchita masewera olimbitsa thupi musanagone, komabe, chifukwa izi zingapangitse kuti thupi lanu likhalebe tcheru.

Idyani ndi kumwa bwino musanagone

Kudya mochedwa usiku kumatha kubweretsa zovuta pakugona.

Onetsetsani kuti mupatsa thupi lanu nthawi yopukusa.

Zakumwa zoledzeretsa zimasokonezanso kugona kwanu ndikukudzutsani nthawi yomwe zotsatira zake zasiya kugwira ntchito. Kuphatikiza apo, kumwa mochedwa kwambiri mpaka usiku kumatha kudzutsa kudzuka pakati pausiku kuti mupite kuchimbudzi. Izi zitha kuyambitsa vuto la kugona.

Dzukani ndikukhazikitsanso ngati simungagone pasanathe mphindi 20

Ngati mukulephera kugona ndipo yambani kuponya ndi kutembenuza, yatsani magetsi ndikukonzanso.

Werengani buku, mverani nyimbo kapena podcast, kapena yesani zina zotsitsimula monga kupuma. Yesetsani kugona kachiwiri mukamva kuti mukutopa.

Nthawi yoti muwonane ndi dokotala

Onani dokotala ngati muwona kuti mumavutika kugona tulo kapena kugona mofulumira usiku uliwonse.

Ganizirani kusunga zolemba zakugona kuti muwone momwe mumagonera. Izi zitha kukhala zothandiza nthawi yakusankhidwa kwa dokotala kuti adziwe zizindikiritso zanu komanso zomwe zimayambitsa zovuta kugona.

Mfundo yofunika

Iyenera kutenga pakati pa mphindi 10 mpaka 20 kuti igone nthawi yogona.

Masiku ena, zinthu zakunja monga kupsinjika kapena kuda nkhawa zitha kukulitsa nthawi yomwe zimatengera kuti ugone. Kapenanso mutha kutopa ndi tulo tofa nato kapena kugona mokwanira ndikugona mwachangu kwambiri.

Kuti mukwaniritse nthawi yanthawi yomwe pamafunika kugona, khalani ndi chizolowezi chogona nthawi zonse, onetsetsani kuti mukugona mokwanira usiku, ndikupewa zizolowezi zomwe zingakupangitseni kugona usiku.

Lankhulani ndi dokotala wanu ngati mukuvutika nthawi zambiri kugona kapena mwatopa chifukwa chosowa tulo.