Njira 12 Zokukonzerani Nthawi Yanu Yogona

Zamkati

• 1. Khalani bwino ndi kuwala
• 2. Muzisangalala
• 3. Pitani pang'ono
• 4. Muzichita masewera olimbitsa thupi tsiku lililonse
• 5. Pewani phokoso
• 6. Sungani bwino
• 7. Khalani omasuka
• 8. Idyani msanga
• 9. Sungani nthawi zonse
• 10. Yesani kusala
• 11. Talingalirani melatonin
• 12. Lankhulani ndi dokotala wanu
• Mfundo yofunika

Tsiku lonse, wotchi yanu yamkati imazungulira pakati pa kugona ndi kudzuka. Kuzungulira kumeneku kwa maola 24 kumatchedwa chizungulire.

Wotchi yanu yamkati ili mu gawo lina la ubongo lotchedwa hypothalamus. Zimayankha malingaliro akunja omwe amauza thupi lanu kuti ndi nthawi yogona.

Nthawi zina, nyimbo yanu ya circadian imatha kutayika chifukwa cha:

• kusintha ntchito
• usiku wonse
• kutopa kwapaulendo wandege
• Kuyenda kudutsa nthawi

Mwamwayi, pali zinthu zomwe mungachite kuti mukhale ndi ukhondo wogona ndikukhazikitsanso nthawi yanu yamkati.

Nazi njira 12 zobwererera ku tulo tofa nato.

1. Khalani bwino ndi kuwala

Njira imodzi yabwino yokonzera nthawi yanu yogona ndiyo kukonzekera kuwonekera kwanu pounikira.

Mukawunikiridwa ndi kuwala, ubongo wanu umasiya kutulutsa melatonin, timadzi togona. Izi zimakupangitsani kuti mukhale ogalamuka komanso atcheru.

Mdima umawuza ubongo wanu kuti apange melatonin yambiri, kotero mumamverera kuti mukusinza.

M'mawa, kudziwonetsa nokha kuunika kumatha kukuthandizani kuti mudzuke. Yesani kutsegula makatani, kuyenda, kapena kupumula pakhonde.

Usiku, dzilimbikitseni kugona mwa kuzimitsa kapena kuzimitsa nyali zowala. Muyeneranso kupewa kuwonetsa zowunikira zamagetsi pamakompyuta, mafoni, kapena TV, chifukwa zimatha kulimbikitsa ubongo wanu kwa maola angapo.

2. Muzisangalala

Kupanga nthawi yopuma kungakuthandizeni kugona bwino.

Mukapanikizika kapena kuda nkhawa, thupi lanu limatulutsa cortisol yambiri, mahomoni opsinjika. Kutalika kwa cortisol, kumadzetsa chidwi kwambiri.

Kupanga chizolowezi chogona nthawi yogona kumachepetsa kupsinjika ndi zovuta zake kugona.

Yambirani ntchito zochepetsa, monga:

• yoga
• kutambasula
• kusinkhasinkha
• kupuma kwakukulu
• kujambula
• kumwa tiyi wopanda caffeine
  

3. Pitani pang'ono

Ngati nthawi yanu yogona yatha, pewani kugona masana. Kulala kumatha kukhala kovuta kuti mugonenso usiku.

Kutapira kwakutali kungayambitsenso grogginess, komwe ndi chifukwa chakudzuka ku tulo tofa nato.

Ngati mukuyenera kugona, yesetsani kuti muchepetse mphindi 30. Ndibwino kuti mugonere nthawi isanakwane 3 koloko masana. kotero kugona kwanu usiku sikumasokonezedwa.

4. Muzichita masewera olimbitsa thupi tsiku lililonse

Njira imodzi yokonzanso koloko yanu yamkati ndikupezakuchita masewera olimbitsa thupi.

Matenda anu ambiri - kuphatikiza mafupa a mafupa - amalumikizidwa ndi nthawi yanu yachilengedwe. Chifukwa chake, mukamalimbitsa thupi, minofu imayankha mwakulumikiza mayendedwe anu ozungulira.

Kuchita masewera olimbitsa thupi kumathandizanso kugona bwino polimbikitsa kupanga melatonin.

Kuchita masewera olimbitsa thupi kwa mphindi makumi atatu kungakuthandizeni kugona mokwanira usiku womwewo. Komabe, mudzapeza zotsatira zabwino kwambiri mukamachita masewera olimbitsa thupi pafupipafupi. Ganizirani zolimbitsa thupi kwa mphindi 30 osachepera kasanu pamlungu.

Kumbukirani kuti masewera olimbitsa thupi amatha kulimbitsa thupi lanu. Ngati mukufuna kuchita masewera olimbitsa thupi usiku, chitani ola limodzi kapena awiri musanagone.

5. Pewani phokoso

Malo ogona mwakachetechete ndiyofunikira kuti mupumule bwino usiku.

Ubongo wanu ukupitilizabe kupanga mawu, monganso momwe mumasinira. Phokoso lalikulu, losokoneza lingapangitse kukhala kovuta kugona kapena kugona.

Kuti muchotse phokoso lalikulu, onetsani TV yanu kuchipinda ndikuzizimitsa musanagone. Zimitsani foni yanu kapena gwiritsani ntchito "chete".

Ngati mumakhala m'dera laphokoso, phokoso loyera lingakuthandizeni kugona mokwanira.

Phokoso loyera ndi phokoso lotonthoza, lokhazikika lomwe limasindikiza phokoso lachilengedwe. Mutha kupanga phokoso loyera pogwiritsa ntchito:

• zimakupiza
• chowongolera mpweya
• chopangira chinyezi
• choyeretsera mpweya
• makina oyera oyera

Muthanso kuvala mapulagi am'makutu kutsekereza phokoso lakunja.

6. Sungani bwino

Asanagone, kutentha kwa thupi lanu kumatsika kukonzekera kugona.

Kutentha kozizira m'chipinda - pakati pa 60 ndi 67 ° F (15 mpaka 19 ° C) - kukuthandizani kuti mukhale omasuka ndikumazizira.

Mmodzi kuchokera ku National Institutes of Health adapeza kuti kutentha kwa chipinda chomwe mukugonera ndichimodzi mwazinthu zofunika kwambiri kuti mukwaniritse tulo.

Chilichonse pansi pa 54 ° F (12 ° C) kapena kupitirira 75 ° F (24 ° C) chingasokoneze kugona kwanu, choncho onetsetsani kuti mwasintha mpweya wanu.

Muthanso kugwiritsa ntchito choziziritsira kapena chowotcha nthawi yotentha, kapena chotenthetsera nthawi nyengo yozizira. Izi zimapereka phindu lina pakupanga phokoso loyera.

7. Khalani omasuka

Bedi labwino ndilo malo abwino ogona kuti mupumule usiku.

Matiresi akale ndi mapilo amatha kuyambitsa zowawa, kupangitsa kuti zikhale zovuta kugona mokwanira.

Nthawi zambiri, akatswiri amati m'malo matiresi anu pakatha zaka 10 komanso mapilo zaka ziwiri zilizonse.

Muyeneranso kupeza matiresi kapena pilo yatsopano mukadzuka ndikulimba, kapena ngati mumakhala omasuka kugona pabedi kutali ndi kwanu.

Kukhazikika kwa mateti anu ndi mapilo kuli kwa inu. Koma ngati matiresi anu ali saggy ndipo mapilo anu ali opindika, ndi nthawi yoti musinthe.

8. Idyani msanga

Nyimbo yanu ya circadian imavomerezanso kudya kwanu.

Chakudya chamadzulo mochedwa chingachedwetse kugona, choncho idyani chakudya chanu chomaliza maola awiri kapena atatu musanagone. Izi zipatsa thupi lanu nthawi yokwanira kuti idye chakudya.

Kudya chakudya chamadzulo nthawi yofananira tsiku lililonse kumapangitsanso kuti thupi lanu lizolowere chizolowezi.

Ndizofunikira zomwe mumadya, inunso. Zakudya zolemera kwambiri zamafuta ambiri zimatha kusokoneza tulo chifukwa zimatenga kaye kugaya.

Ngati muli ndi njala, idyani chakudya chochepa. Zakudya zabwino kwambiri zogona ndizophatikiza ma carbs ndi protein, monga toast ya tirigu ndi batala ya amondi.

Pewani zakumwa za khofi monga khofi, tiyi, kapena zakumwa zamphamvu. Monga cholimbikitsira, tiyi kapena khofi amatenga maola angapo kuti awonongeke, koteronso chikho chanu chomaliza isanafike masana.

Ndibwinonso kudumpha mowa musanagone. Chovala chausiku chikhoza kukupangitsani kugona, koma mowa umasokoneza kayendedwe kanu ka circadian, zomwe zimapangitsa kuti zikhale zovuta kugona bwino.

9. Sungani nthawi zonse

Ngati mukufuna kukonza ndandanda yanu yogona, zimathandiza kupanga imodzi yoyamba.

Sankhani nthawi yogona ndi nthawi yodzuka. Gwiritsitsani nthawi izi tsiku lililonse, ngakhale kumapeto kwa sabata kapena masiku opuma. Yesetsani kupewa kugona kapena kugona kwa nthawi yopitilira ola limodzi kapena awiri.

Potsatira ndondomeko yanthawi zonse, wotchi yanu yamkati imatha kukhala ndi chizolowezi chatsopano. Popita nthawi, mudzatha kugona ndikudzuka mosavuta.

10. Yesani kusala

Mukamadya ndi kupukusa chakudya, wotchi yanu yamkati imadziwa kuti mwadzuka. Ndicho chifukwa kagayidwe kake ndi kayendedwe ka circadian kogwirizana kwambiri.

Kumbali inayi, kusala kumayika thupi lanu "poyimirira" kotero kuti likhoza kudzikonza lokha. Kusala kudya ndichinthu chachilendo tulo.

Yesetsani kudumpha chakudya musanagone. Popeza kusala mwachilengedwe kumachitika nthawi yogona, kungakuthandizeni kuti muziwodzera.

Komanso, thupi lanu limapitiliza kuwotcha mafuta mukamagona. Ngati mumasala musanagone, mumakhala ndi njala m'mawa. Izi zingakulimbikitseni kudzuka molawirira, kenako nkubwereranso kuntchito yogona masiku angapo otsatira.

Koma kumbukirani, kugona popanda kanthu kungakupangitseni kukhala ogalamuka. Kusala kudya kungakhale kothandiza ngati simuli ndi njala.

11. Talingalirani melatonin

Monga tanenera kale, melatonin ndi timadzi tomwe timayendetsa magonedwe anu.

Melatonin nthawi zambiri amapangidwa ndi vuto la pineal muubongo, koma imapezekanso ngati chowonjezera. Zitha kulimbikitsa kupumula, chifukwa chake anthu omwe ali ndi jet lag kapena kusowa tulo nthawi zambiri amagwiritsa ntchito ngati chithandizo chogona.

Pa mulingo woyenera, melatonin nthawi zambiri imadziwika kuti ndi yotetezeka. Nthawi zonse tsatirani malangizowo.

Zotsatira zoyipa ndizo:

• Kusinza
• mutu
• nseru
• chizungulire

Ngati mukumwa mankhwala ena kapena mukudwala, funsani dokotala musanagwiritse ntchito melatonin.

12. Lankhulani ndi dokotala wanu

Ndi zachilendo kukhala ndi mavuto ogona nthawi ndi nthawi.

Nthawi zambiri, kusintha machitidwe kapena zizolowezi kumatha kubwezeretsa zomwe mumachita. Koma ngati mavuto akugona akupitilira, pitani kuchipatala.

Mutha kukhala ndi vuto lakusowa tulo. Ngati ndi choncho, katswiri wogona akhoza kukuthandizani kuti mupeze chithandizo choyenera.

Mfundo yofunika

Ntchito zosintha, ogona usiku wonse, komanso ma jet lag amatha kusokoneza nthawi yanu yogona. Mwamwayi, kukhala ndi ukhondo wogona mokwanira kumatha kukubwezeretsani kunjira.

Musanagone, pewani magetsi owala komanso chakudya cholemera. Onetsetsani kuti malo anu ogona amakhala omasuka, odekha, komanso ozizira. Masana, khalani otanganidwa ndikudumphadumpha kuti mugone bwino.

Ngati mukulephera kugona bwino, pitani kwa dokotala wanu.