Momwe Mungachitire ndi Kugona kwa Inertia, Kumva Kwa Groggy Mukamadzuka

Zamkati

• Mumazichitira bwanji?
• Njira Zotsutsana
• Kafeini
• Kulingalira mwatsatanetsatane
• Kuwonetsa kuwala
• Kukonzekera nthawi yogona
• Kuphatikiza kugona ndi nthawi yanu
• Njira zina
• Malangizo ena ogona
• Nchiyani chikuyambitsa kugona kwa inertia?
• Zizindikiro zake ndi ziti?
• Kodi amapezeka bwanji?
• Mfundo yofunika

Muyenera kuti mumadziwa kumverera bwino - grogginess yomwe imawoneka kuti imakulemetsani mukadzuka kutulo.

Kumverera kolemetsa kumeneko mutangodzuka kumatchedwa kugona tulo. Mukumva kutopa, mwina mutasokonezeka pang'ono, ndipo simuli okonzeka bwino kugunda pansi. Zitha kukhudza aliyense.

Inertia yogona nthawi zambiri satenga nthawi yayitali, koma anthu ena amakhala ndi mtundu womwe umakhala nthawi yayitali, womwe umadziwika kuti kugona mokwanira kwa nthawi yayitali.

Nthawi zina, anthu omwe amakhala ndi tulo tofa nato m'mawa amatha kukhala pachiwopsezo chachikulu chakusokonekera atagona, kapena atagona, mtundu wa parasomnia.

Parasomnias ndi gulu lamavuto ogona omwe amakhala ndi zochitika zosafunikira kapena zokumana nazo zomwe zimachitika mukakhala:

• kugona
• kugona
• kudzuka

Inertia yogona sikuganiziridwa ngati parasomnia. Komabe, itha kuyitanitsa kukaonana ndi katswiri wogona ngati zingakusokonezeni kwambiri m'moyo wanu.

Mumazichitira bwanji?

Ngati dokotala akukudziwani kuti muli ndi inertia yogona m'mawa kwambiri ndipo zikukuvutitsani kapena kusokoneza moyo wanu, mungafunikire kulandira chithandizo.

Malangizo a dokotala akhoza kukhala osiyanasiyana kutengera ngati muli ndi vuto lina logona, monga kugona tulo.

Thanzi lanu lonse ndi moyo wanu zitha kuthandizanso pakudziwitsa zamankhwala. Mwachitsanzo, mungafunikire kuchepetsa kapena kusiya kumwa mowa.

Komabe, ngati mukukumana ndi grogginess mutadzuka, mungafune kuyesa njira zina kuti muthane ndi ulesiwo.

Njira Zotsutsana

Kwa anthu ambiri, kugona inertia mwina sikungakhale kovuta mokwanira kukaonana ndi dokotala. Koma mukuyenerabe kuthana ndi zovuta mukadzuka.

Nazi njira zingapo zomwe zingathandize:

Kafeini

Mwinamwake mwakhala mukuganiza kale za izi. Ngati mudafikirako khofi wamagazi mukadzuka, mutha kukhala munjira yoyenera.

Caffeine ikhoza kukuthandizani kuchotsa zina mwazovuta zakugona. Komabe, muyenera kusamala.

kudya caffeine kumatha kukhala kothandiza nthawi zina kuposa ena, chifukwa kumatha kusokoneza kutha kugona kwanu nthawi yogona.

Mutha kulingalira zongotuluka mu ndodo ya chingamu cha khofi.

Kafukufuku wa 2018 adapeza kuti chingamu cha khofi chinathandiza ogwira ntchito usiku kuti athane ndi zovuta zakugona atagona pang'ono. Kafukufukuyu anali ndi anthu 5 okha, komabe chingamu chinatenga mphindi 15 mpaka 25 kuti zichitike.

Kulingalira mwatsatanetsatane

Kugona pang'ono kungakhale tikiti yoti ikuthandizeni kupewa kugona mokwanira. Koma nthawi yopumulira ndiyofunika kwambiri, malinga ndi a.

Kugona pang'ono, pakati pa mphindi 10 mpaka 20 masana, kumatha kuthana ndi kugona kwanu.

Ofufuza akuchenjeza kuti kugona pang'ono kotereku kumathandizadi ngati simunagone kale. Ndipo ngati mutasintha ntchito, mungafunikire kuganizira nthawi komanso momwe munagonera musanagone.

Kuwonetsa kuwala

Kafukufuku akuwonetsa kuti kuwona pang'ono kutuluka kwa dzuwa kungakuthandizeni kufulumizitsa njira yakukhala atcheru mukadzuka.

Kuwonetsedwa ndi kuwala kwa m'bandakucha - ngakhale kuwala kwa mbandakucha wokhala ndi bokosi lowala - kungakuthandizeni kukhala omasuka komanso okonzeka kuchita ntchito zina.

Kungakhale koyenera kuyesa, koma kufufuza kwina kuli kofunika.

Kukonzekera nthawi yogona

Ganizirani pamene mukuyesera kugona. Malinga ndi a, mthupi lanu lozungulira limakhudza kugona tulo.

Thupi lanu limafuna kugona mu "usiku wachilengedwe," nthawi yomwe thupi lanu limazungulira tulo. Mukhala ndi zovuta zambiri pochita ntchito zovuta m'maganizo mutangodzuka, ngati mutadzuka nthawi yomwe thupi lanu likuganiza kuti mukuyenera kugona.

Ngati ndi kotheka, yesetsani kupewa kudzuka ndikudumphira mu ntchito yovuta usiku wamthupi lanu.

Kuphatikiza kugona ndi nthawi yanu

Aliyense amagona mozungulira, gawo lililonse limakhala ndi magawo anayi apadera:

• N1 ndi nthawi yosinthira pamene kupuma kwanu, kugunda kwa mtima, komanso mafunde amubongo akuchedwetsani kuti mugone.
• N2 ndi nthawi yogona pang'ono pomwe minofu yanu imapuma, kugunda kwa mtima wanu ndi kupuma pang'ono, komanso kuyenda kwa diso lanu kumaima.
• N3 ndipamene mumayamba kugona tulo tofa nato, ndipo mafunde anu amubongo amachepetsa kwambiri.
• REM ndikuyenda mwachangu. Apa ndipamene mumakhala ndi maloto omveka ndikuphatikiza zokumbukira zatsopano.

Iliyonse mwazizungulira izi imatenga pafupifupi mphindi 90. Kudzuka mutakhala ndi mwayi womaliza mayendedwe onsewa, kutanthauza kuti mukamaliza gawo la REM, ziyenera (mwa lingaliro) kukupangitsani kumva kutsitsimutsidwa.

Mutha kugwiritsa ntchito chowerengera tulo kuti muthandizire kudziwa nthawi yogona ndi nthawi yoti ikuloleni kuti mudzuke kumapeto kwazungulira.

Vuto ndiloti, kutalika kwa nthawi yogona kumakhala kovuta kuneneratu. Ndipo ngati mungadzuke kukasamba usiku, imatha kutaya nthawi yanu yonse.

Kotero ngakhale ndi makina owerengera, zingakhale zovuta kuti muyanjane ndi kugona kwanu ndikudzuka nthawi yoyenera.

Njira zina

Mutha kuyesa zotsutsana nazo, monga kusamba kumaso mukadzuka kapena kuphulitsa mpweya wozizira kuti ukusewereni.

Asayansi ena amafufuza ngakhale kagwiritsidwe ntchito ka phokoso, lomwe lingaphatikizepo phokoso kapena nyimbo, kukonza magwiridwe antchito a munthu podzuka.

Koma ndizochepa pamitundu iyi.

Malangizo ena ogona

Kaya mumakhala ndi vuto logona kapena ayi, kukumbukiraninso nthawi zonse ndi lingaliro labwino. Itha kukuthandizani kuti mupumule kuchuluka komwe kumafunikira kuti mugwire bwino ntchito ndikumva bwino.

Onani njira zingapo izi:

• Khazikitsani chizolowezi chogona nthawi zonse kukuthandizani kupumula komanso kumasuka. Mutha kumvera nyimbo zofewa kapena kuwerenga masamba angapo m'buku.
• Tsatirani ndandanda yanthawi zonse yogona. Ndiye kuti, konzekerani kugona nthawi imodzimodzi usiku uliwonse ndikudzuka nthawi yomweyo m'mawa uliwonse.
• Chotsani pazida zonse zamagetsi osachepera mphindi 30 asanagone. Anthu ena amawona kuti ndizosavuta kusiya zida zamagetsi, kuphatikiza mapiritsi, ma laputopu, ngakhale ma TV, ngati angawachotsere kuchipinda.
• Osamwa khofi kapena zakumwa zina za khofi madzulo asanagone.
• Sungani chipinda chanu chogona komanso chamdima, zomwe zingakuthandizeni kumasuka ndi kugona bwino.
• Pewani kumwa chilichonse chomwe chili ndi mowa asanagone. Ngakhale kapu ya vinyo ikhoza kukupangitsani kugona, mowa umatha kusokoneza tulo tanu, makamaka kugona kwa REM komwe ndikofunikira kukumbukira.
• Osadya chakudya chachikulu pafupi ndi nthawi yogona. Koma chotupitsa chopepuka cha nthawi yogona chingathandize, ngati muli ndi njala. kuti zakudya zina, monga mkaka, zipatso zamatcheri, ndi kiwifruit, zimakhala ndi zinthu zolimbikitsa kugona.

Nchiyani chikuyambitsa kugona kwa inertia?

zomwe zingayambitse kugona tulo, ndipo apanga malingaliro angapo:

• Mafunde okwera kwambiri: Mafunde amagetsi awa muubongo amalumikizidwa ndi tulo tofa nato. Asayansi amatha kuyeza zamagetsi muubongo ndi electroencephalogram (EEG). Sikuti anthu omwe ali ndi tulo tofa nato amakhala ndi mafunde okwera kwambiri, komanso mafunde ochepa a beta, omwe amaphatikizidwa ndikudzuka.
• Kutsegulanso pang'onopang'ono kwaubongo: akuwonetsanso kuti pakhoza kukhala kuyambiranso pang'onopang'ono kwa magawo ena aubongo atadzuka, kuphatikiza zigawo zam'mbali zam'mbali zomwe zimayang'anira ntchito yayikulu.
• Kuchepetsa magazi muubongo: Palinso kutsalira munthawi yomwe zimatengera kuti magazi aziyenda bwino muubongo atadzuka.

Zizindikiro zake ndi ziti?

Kaya mukudzuka tulo tofa nato kapena usiku wogona, zizindikiro za kusowa tulo ndizofanana kwambiri.

Mukumva kusinza komanso kusanza. Mwinanso mungakhale ndi mavuto osamala kapena kulumikizana. Kapena, mutha kugwedeza anthu ena kwinaku mukupukuta maso anu kapena kudzipangira kapu ya khofi.

Tsopano, ndi nkhani yabwino. Nthawi zambiri, kugona tulo kumatha pambuyo pa mphindi 30, malinga ndi a.

M'malo mwake, nthawi zina zimatha kutha mphindi 15. Komabe, zomwe asayansi ena amati "kuchira kwathunthu" zimatenga pafupifupi ola limodzi kuti zikwaniritsidwe - ndipo zitha kupitilizabe kusintha pakadutsa maola awiri.

Kodi amapezeka bwanji?

Kugona m'mawa kwambiri, komwe kumakhudza akulu ndi achinyamata, kumatha kukhala nthawi yayitali ndikusokoneza mwayi wanu wofika kuntchito kapena kusukulu munthawi yake.

Ndipamene mungafune kukaonana ndi dokotala, makamaka amene ali ndi ukadaulo wamavuto ogona.

Phunziro la tulo limatha kukupatsirani chidziwitso pazomwe mumagona komanso zomwe zimakupatsani mwayi.

Dokotala wanu amathanso kukufunsani pazinthu zomwe zingayambitse kugona, monga:

• nkhawa
• Matenda ena ogona
• Matenda okhumudwitsa
• mankhwala omwe mukumwa
• kusinthana usiku kapena ntchito yosinthasintha yomwe imatha kusokoneza tulo tanu

Mfundo yofunika

Ngati simukumana ndi vuto la kugona nthawi zambiri, kapena kunyinyirika kwanu mukamadzuka kumatha msanga, mwina simuyenera kuda nkhawa.

Kapena, mutha kuwunika ngati njira zingapo zosavuta, monga kumwa chakumwa cha khofi m'mawa kapena kukonzekera pang'ono, zingathandize.

Ngati zikukuvutani kugwedeza grogginess ndi kusokonezedwa kwake ndi kuthekera kwanu kupitiriza ndi zochitika zanu zatsiku ndi tsiku, lankhulani ndi dokotala wanu. Mutha kupindula ndi kukawona katswiri wogona.