Momwe Mungakhalire Usiku Wonse

Zamkati

• 1. Yesetsani
• 2. Kafeini
• 3. Koma pewani zakumwa zopatsa mphamvu
• 4. Gonani pang'ono
• 5. Nyamuka ndi kusuntha
• 6. Pezani magetsi owala
• 7. Gwiritsani ntchito zipangizo zanu
• 8. Sambani
• Gwirani tsiku lotsatira

Nthawi zina zoopsa usiku wonse sizingapewe. Mwinamwake muli ndi ntchito yatsopano yogwira usiku, ndi sabata lomaliza, kapena mukukhala ndi phwando la sleepover. Kaya muli ndi zifukwa zotani, kugona usiku wonse ndizovuta.

Magonedwe amunthu amatsata mikhalidwe yazachilengedwe yozungulira. Nyimbo zanu za circadian zili ngati mawotchi amkati omwe amakhudza momwe mumaganizira, momwe mumamvera, komanso momwe mumakhalira tsiku lonse. Nyimbo za Circadian zimachokera pakupepuka kapena mdima wa malo anu.

Ubongo wanu ukawona mdima kunja, thupi lanu limayamba kutulutsa timadzi tomwe timatchedwa melatonin. Melatonin imakupangitsani kuti mugone ndikukonzekeretsa thupi lanu kugona.

Kugona usiku wonse kumatanthauza kulimbana ndi chilengedwechi, chomwe sichimangokhala chovuta, komanso chopanda thanzi. Kulephera kugona kungakhudze kuthekera kwanu pakuphunzira ndikuganizira. Zitha kukhala zowopsa. Mu 2013, panali ngozi zapagalimoto zosachepera zoyambitsidwa ndi kuwodzera.

Ngati muyenera kugona usiku wonse, malangizo otsatirawa angakuthandizeni kuti muzichita bwino.

1. Yesetsani

Njira yosavuta yogona usiku wonse ndikukhazikitsanso wotchi yanu yamkati. Izi zitha kutenga sabata limodzi, koma ndizotheka. Mutha kukhala ndi tulo tambiri poyamba, koma thupi lanu limagwira.

Ngati mukusinthana ndi kusintha kwausiku, perekani thupi lanu masiku angapo oyeserera. Nyimbo zanu za circadian zimadalirabe pazowunikira, choncho onetsetsani kuti mukugona mchipinda chamdima kwambiri masana. Makatani amdima ndi maski amaso amathandiza kwambiri.

2. Kafeini

Caffeine ndimatola ndipo angakuthandizeni kukhala tcheru. Zimathandiza kulimbana ndi chimodzi mwazinthu zachilengedwe zomwe thupi lanu limatulutsa kuti zizikugwetsani.

apeza kuti kumwa pang'ono kafeine (600 milligrams [mg] kapena kuposa makapu anayi a khofi) kumatha kukulitsa luso lanu loganiza ndikugwira ntchito, koma kuchuluka kwambiri (900 mg kapena kuposa) kumatsutsana. Kuchuluka kwa caffeine kumatha kuyambitsa zizindikilo monga nkhawa komanso kunjenjemera komwe kumakupangitsani kuti musamaganizire kwambiri.

Kuti mugone usiku wonse, musadalire mlingo umodzi waukulu wa caffeine. Khofi wambiri atha kubweretsa m'mimba kukwiya. M'malo mwake, yesani kumwa pang'ono pang'ono usiku wonse monga kuwombera kwa espresso, mapiritsi a caffeine, kapena chingamu cha caffeine.

3. Koma pewani zakumwa zopatsa mphamvu

Zakumwa zamagetsi zimakhala ndi caffeine wosiyanasiyana, yemwe amakhala wofanana kapu imodzi kapena isanu ya khofi. Amakhalanso ndi guarana, chophatikiza chomwe chimakhalanso ndi caffeine, chomwe chimapangitsa kuchuluka kwa caffeine kukhala kwakukulu kuposa momwe imawonekera.

Mukamagwiritsa ntchito zakumwa zamagetsi, ndizovuta kudziwa kuchuluka kwa caffeine yomwe mukumwa, ndipo kuchuluka kwake kwa caffeine kumatha kukhala koopsa. Zimakhala zowopsa makamaka zikaphatikizidwa ndi mankhwala osokoneza bongo kapena mowa. Mu 2011, anthu opitilira 20,000 adapita kuchipinda chadzidzidzi chifukwa chakumwa mphamvu.

4. Gonani pang'ono

Kutenga tulo tating'onoting'ono usiku wonse kungakuthandizeni kukhala tcheru. Ngakhale siyofanana ndi kugona tulo usiku wonse, kugona pang'ono kumatha kukonzanso. Ambiri ogwira ntchito yamausiku amapeza kuti kupuma kumachepetsa kugona ndikuthandizira magwiridwe antchito.

Yesetsani kugwira mphindi 15 mpaka 20 mukugona nthawi yopuma. Ngati mukuyendetsa galimoto usiku wonse, pitani pamalo ena opumira kuti mugone msanga.

5. Nyamuka ndi kusuntha

Kuchita masewera olimbitsa thupi tsiku lililonse kumakuthandizani kuti muzikhala ndi nthawi yogona, koma akatswiri amalimbikitsa kupewa kuchita masewera olimbitsa thupi usiku, ngati mukufuna kugona bwino usiku. Ndi chifukwa chakuti thupi lanu limapanga mphamvu zambiri mukamachita masewera olimbitsa thupi, zomwe zingakupangitseni kukhala ogalamuka.

Ngati mukuyesera kugona usiku wonse, yesani zolimbitsa thupi kwa mphindi 30 mpaka 40. Ngati simukufuna kuchita masewera olimbitsa thupi, yesani kudzuka ndikuyenda mozungulira. Yendani mopita kumbuyo ndi mtsogolo kwa mphindi 10, yendani panja, kapena jump pang'ono.

6. Pezani magetsi owala

Mdima umawonekera m'thupi lanu kuti mutulutse melatonin, mahomoni omwe amakupangitsani kuti mukhale ogona. Kafukufuku wina adapeza kuti kugwiritsa ntchito nyali zowala usiku ndikupanga mdima masana kumatha kuthandiza ogwira ntchito usiku kuti akhazikitsenso nyimbo zawo.

Pezani nyali yomwe imatha kugawira kuwala mchipinda chonse. Fufuzani babu la LED lomwe lingafanane ndi dzuwa. Izi ziyenera kukuthandizani kuti mukhale ogalamuka nthawi yayitali.

7. Gwiritsani ntchito zipangizo zanu

Zipangizo zanu, monga ma laputopu, mapiritsi, ma TV, ndi mafoni, zimatulutsa chinthu chotchedwa "kuwala kwa buluu." Kuwala kwa buluu kochokera pazida zanu kumatha kuchedwa kutulutsa melatonin, timadzi togona. Izi zimatha kukulepheretsani kugona.

Kuti mukhalebe ogalamuka, gwiritsani ntchito chida chomwe mungalumikizane nacho. Yesani kusewera masewera apakanema pakompyuta kapena piritsi yanu. Kuwala kwa buluu kumayandikira nkhope yanu, mumadzuka kwambiri.

8. Sambani

Kusamba ozizira kapena ofunda kungakuthandizeni kudzuka mukayamba kutopa. Ngati simukufuna kusamba, kuwaza nkhope yanu ndi madzi ozizira kungathandize. Kutsuka mano kungakupangitseni kumva kuti mwatsitsimulidwa.

Gwirani tsiku lotsatira

Kugona usiku wonse sikabwino kwa inu ndipo kuyenera kuchitidwa ngati njira yomaliza. Mutagona usiku wonse, mudzayamba kusinza. Yesetsani kukonzekera tsiku lotsatira.