Njira Zapakhomo Zothandizira Kusowa Tulo

Zamkati

• Yothetsera # 1: Kusinkhasinkha mwanzeru
• Yothetsera # 2: Kubwereza mawu a Mantra
• Yothetsera # 3: Yoga
• Yothetsera # 4: Chitani masewera olimbitsa thupi
• Yothetsera # 5: Kutikita
• Yothetsera # 6: Magnesium
• Yothetsera # 7: Mafuta a lavenda
• Yothetsera # 8: Melatonin
• Kodi ndingatani kuti ndithandizire kugona usiku wonse?
• Malangizo ndi zidule
  
• Nthawi yoti muwonane ndi dokotala
• Kodi anthu amachiritsidwa motani?
• Chithandizo chamakhalidwe
• Mankhwala
• Chiwonetsero

Chifukwa chiyani mukugwiritsa ntchito mankhwala apanyumba ogona?

Anthu ambiri amakhala ndi vuto la kugona kwakanthawi kochepa. Matenda ofalawa atha kupangitsa kuti zikhale zovuta kugona ndi kugona mpaka nthawi yoti mudzuke.

Ngakhale kuchuluka kwa tulo kumafunika kumasiyanasiyana malinga ndi munthu, munthu wamkulu amafunika kugona maola asanu ndi awiri usiku umodzi. Ngati magonedwe anu akukhudza moyo wanu, mankhwala apanyumba atha kukuthandizani.

Pitilizani kuwerenga kuti muphunzire momwe mungasamalire magonedwe anu mwa kusinkhasinkha, zolimbitsa thupi, ndi mankhwala ena apanyumba.

Yothetsera # 1: Kusinkhasinkha mwanzeru

Kusinkhasinkha mwamaganizidwe kumakhala ndi kupuma pang'onopang'ono, kosadekha mukakhala mwakachetechete. Mumawona mpweya wanu, thupi lanu, malingaliro anu, momwe mumamvera, komanso momwe mumamverera pamene zikukwera ndikudutsa.

Kusinkhasinkha mwamaganizidwe kuli ndi maubwino ambiri azaumoyo omwe amayenderana ndi moyo wathanzi wolimbikitsa kugona bwino. Amati amachepetsa nkhawa, amachepetsa chidwi, komanso amalimbitsa chitetezo chamthupi.

Ofufuza apeza kuti kusinkhasinkha kumathandizira kwambiri kusowa tulo komanso magonedwe athunthu. Ophunzira adapita kusukulu yosinkhasinkha sabata iliyonse, kubwerera kwamasana, ndikukhala kunyumba kwa miyezi ingapo.

Mutha kusinkhasinkha pafupipafupi momwe mungafunire. Ngati mulibe nthawi yayitali, yesetsani kuchita mphindi 15 m'mawa kapena madzulo. Ganizirani zolowa nawo pagulu losinkhasinkha kamodzi pamlungu kuti mukhale olimbikitsidwa. Muthanso kusankha kusinkhasinkha motsogozedwa pa intaneti.

Kusinkhasinkha ndikotheka kuchita, koma kumatha kutulutsa zokopa. Ngati mukuwona kuti zikukuyambitsani kukhumudwa, siyani mchitidwewo.

Yothetsera # 2: Kubwereza mawu a Mantra

Kubwereza mawu kapena chitsimikiziro chobwereza mobwerezabwereza kumatha kuthandiza kuwongolera ndi kukhazika mtima pansi. Mawu anzeru akuti amatulutsa mpumulo mwa kukhazika mtima pansi malingaliro.

Ofufuza azimayi ophunzitsidwa omwe alibe pokhala amabwereza mawu ena mwakachetechete usana wonse komanso asanagone. Ophunzira omwe adapitiliza kugwiritsa ntchito mantra patadutsa sabata adachepetsa kugona.

Mutha kusankha mantra mu Sanskrit, Chingerezi, kapena chilankhulo china. Sakani pa intaneti kuti mupeze malingaliro kapena pangani omwe akumva bwino. Sankhani mawu omwe mumawapeza osangalatsa komanso odekha. Ayenera kukhala mawu osavuta, abwino pakadali pano. Mawu abwino amakulolani kuti muziyang'ana kwambiri kubwereza mawu, zomwe zingakuthandizeni kuti muzisangalala ndi kugona.

Yimbani mantra m'malingaliro kapena mokweza, kuyang'ana kwambiri mawu. Modekha bweretsani malingaliro anu ku mantra nthawi iliyonse ikamayendayenda. Muthanso kusewera nyimbo ndikumayimba. Khalani omasuka kutchula mawu anu pafupipafupi momwe mumafunira. Mutha kusankha mantra ina kuti mugwiritse ntchito masana.

Ngati mukumva kuti kuimba kumayambitsa mavuto kapena kusokonezeka, siyani mchitidwewo.

Yothetsera # 3: Yoga

Yoga kukhala ndi zotsatira zabwino pamachitidwe ogona. Yoga amathanso kuchepetsa kupsinjika, kusintha magwiridwe antchito, ndikulimbikitsa kulingalira.

Sankhani kalembedwe komwe kumayang'ana kwambiri pakusuntha kosinkhasinkha kapena ntchito ya mpweya motsutsana ndi mayendedwe ovuta akuthupi. Kusunthika pang'onopang'ono, kolamulidwa kumakupatsani mwayi wokhala pano ndikuwunika. Yin ndi yoga yobwezeretsa ndi njira zabwino kwambiri.

Yesetsani kuchita magawo angapo sabata iliyonse, komanso mphindi 20 zodzipangira tsiku lililonse. Kuchita zochitika musanagone kungakuthandizeni kupumula komanso kupumula.

Ngati kaimidwe sikakumverera bwino, musakakamize. Kukakamiza kumatha kubweretsa kuvulala. Ndikofunika kuchita zomwe zimakusangalatsani inu ndi thupi lanu, ndipo zimasiyanasiyana malinga ndi munthu.

Yothetsera # 4: Chitani masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumalimbitsa thanzi lathunthu. Ikhoza kukulitsa malingaliro anu, kukupatsani mphamvu zambiri, kuthandizira kuchepetsa thupi, komanso kulimbikitsa kugona bwino.

Ophunzira nawo omwe adachita masewera olimbitsa thupi kwa mphindi zosachepera 150 pa sabata kwa miyezi isanu ndi umodzi. Munthawi imeneyi, ofufuza adapeza kuti omwe atenga nawo mbali sanakhale ndi zizindikilo zochepa za kugona. Awonetsanso kuchepa kwa kukhumudwa komanso kuda nkhawa.

Kuti mulandire maubwino awa, muyenera kuchita masewera olimbitsa thupi osachepera mphindi 20 patsiku. Mutha kuwonjezera pophunzitsa mphamvu kapena kuchita masewera olimbitsa thupi kangapo pamlungu. Pezani nthawi ya tsiku yomwe ikugwirizana ndi zosowa zanu ndipo yomwe ingathandize kwambiri kugona kwanu.

Ganizirani momwe thupi lanu lilili komanso muzichita masewera olimbitsa thupi moyenerera. Kuvulala kwakuthupi ndikotheka, koma kumatha kupewedwa ngati mungachite mosamala.

Yothetsera # 5: Kutikita

Ochita kafukufuku wopeza kutikita minofu kuti athandize anthu omwe ali ndi vuto la kugona mwa kupititsa patsogolo kugona bwino komanso kusagwira ntchito masana. Zimathandizanso kuchepetsa kumva kupweteka, kuda nkhawa, komanso kukhumudwa.

Ngati akatswiri kutikita minofu sizotheka, mutha kudzipaka nokha. Muthanso kupindula kuti mnzanu kapena mnzanu akupatseni misala. Lolani malingaliro anu kuti azilingalira za momwe akumverera ndikumverera kwakukhudza m'mene malingaliro anu akuyendayenda. Sakani pa intaneti malangizo ndi maluso.

Ngakhale kutikita minofu nthawi zambiri kumakhala kotetezeka, funsani dokotala ngati muli ndi mavuto aliwonse azaumoyo omwe angakulepheretseni. Ngati khungu lanu limakhudzidwa ndi mafuta kapena mafuta, onetsetsani kuti mukuyesa khungu musanagwiritse ntchito.

Yothetsera # 6: Magnesium

Magnesium ndi mchere womwe umachitika mwachilengedwe. Ikhoza kuthandiza minofu kumasuka ndikuchepetsa kupsinjika. Izi zimaganiziridwa kuti zimalimbikitsa magonedwe athanzi.

Ophunzira nawo adatenga mamiligalamu 500 (mg) a magnesium tsiku lililonse kwa miyezi iwiri. Munthawi imeneyi, ofufuza adapeza kuti omwe atenga nawo mbali sanakhale ndi zidziwitso zochepa zakusowa tulo komanso magonedwe abwino.

Amuna amatha kutenga 400 mg tsiku lililonse, ndipo azimayi amatha kumwa mpaka 300 mg tsiku lililonse. Mutha kusankha kugawa magawo anu kuyambira m'mawa mpaka madzulo kapena kumwa mankhwala anu musanagone.

Muthanso kuwonjezera 1 chikho cha magnesium flakes kusamba kwanu kwamadzulo, kulola kuti magnesium ilowerere kudzera pakhungu lanu.

Zotsatira zoyipa zimaphatikizapo mavuto am'mimba ndi m'mimba. Mungafune kuyamba ndi mlingo wochepa ndipo pang'onopang'ono muwonjezere kuti muwone momwe thupi lanu limachitikira. Kutenga ndi chakudya kumachepetsa kuvuta kulikonse m'mimba. Funsani dokotala wanu ngati mumamwa mankhwala aliwonse kuti mudziwe momwe mungayendere.

Simuyenera kumwa zowonjezera magnesium nthawi zonse. Pumulani kwa masiku angapo pakatha milungu iwiri iliyonse. Musatenge zochuluka kuposa mlingo woyenera wopezeka pamalonda.

Yothetsera # 7: Mafuta a lavenda

Lavender amagwiritsidwa ntchito kukonza malingaliro, kuchepetsa kupweteka, komanso kulimbikitsa kugona. Kuutenga pakamwa kumalingaliridwa kukhala kothandiza kwambiri.

Zotsatira zawonetsera kuti makapisozi a mafuta a lavender anali othandiza pakusintha magonedwe mwa anthu omwe ali ndi vuto lokhumudwa akamamwa mankhwala opatsirana. Anthu adawonetsanso nkhawa, zomwe zimawoneka ngati zololeza kugona bwino.

Tengani 20 mg 80 ya lavender pakamwa tsiku lililonse, kapena gwiritsani ntchito monga mwalamulo. Mungafune kuwonjezera lavender mafuta ofunikira kapena mumawatsanulira pamtsamiro. Tiyi ya lavenda ndi njira ina.

Lavender nthawi zambiri amakhala otetezeka kugwiritsa ntchito. Kutenga lavender pakamwa kumatha kupweteka mutu, kudzimbidwa, kapena nseru.

Yothetsera # 8: Melatonin

Melatonin itha kukuthandizani kuti mugone msanga komanso kuti mugone bwino.

Ofufuza omwe apeza melatonin kuti athetse bwino magonedwe mwa anthu omwe ali ndi khansa komanso kusowa tulo. Khalidwe la kugona lidakulanso ngakhale pakati pa masiku asanu ndi awiri mpaka 14.

Tengani 1 mpaka 5 mg 30 mphindi mpaka maola awiri musanagone. Muyenera kugwiritsa ntchito mankhwala otsika kwambiri, chifukwa kuchuluka kwake kumatha kuyambitsa zovuta.

Zingayambitse:

• kukhumudwa
• chizungulire
• kupweteka mutu
• kupsa mtima
• kukokana m'mimba
• kudzuka usiku

Melatonin nthawi zambiri amakhala otetezeka kuti agwiritsidwe ntchito kwakanthawi kochepa.

Kodi ndingatani kuti ndithandizire kugona usiku wonse?

Zosintha zina pamoyo zingathandizenso kuchepetsa zizindikilo za kugona tulo. Mungafune kuwombera izi musanafune njira zowonjezera kapena zamankhwala.

Malangizo ndi zidule

• Pewani mankhwala omwe amasokoneza tulo, monga chikonga, caffeine, ndi mowa.
• Idyani chakudya chopepuka usiku komanso osachepera maola awiri musanagone.
• Khalani otakataka, koma masewera olimbitsa thupi koyambirira kwa tsiku.
• Sambani kapena kusamba kotentha kumapeto kwa tsiku lanu.
• Pewani zowonera ola limodzi kapena awiri musanagone.
• Sungani chipinda chanu chogona ndikuda, ndipo yesetsani kuchigwiritsa ntchito pongogona.
• Lowani pabedi pokhapokha mutatopa.
• Tuluka pabedi ngati sukugona mkati mwa mphindi 20.

Nthawi yoti muwonane ndi dokotala

Ngati zizindikiro zanu zikupitirira kwa milungu ingapo kapena zikukula, pitani kuchipatala. Kupitirizabe kugona kumatha kukhala chifukwa chodwala.

Izi zikuphatikiza:

• kutentha pa chifuwa
• matenda ashuga
• mphumu
• nyamakazi
• kupweteka kosalekeza
• matenda a chithokomiro
• matenda amtima
• Matenda a minofu
• matenda a impso
• matenda amitsempha
• mavuto a kupuma
• kusintha kwa mahomoni komwe kumakhudzana ndi kusintha kwa thupi

Mankhwala opatsirana ndi ogulitsira nawonso amathanso kusokoneza kugona kwanu.

Ngati sanalandire chithandizo, kusowa tulo kumatha kuwonjezera chiopsezo chanu:

• nkhawa
• kukhumudwa
• kulephera kwa mtima
• kuthamanga kwa magazi
• kugwiritsa ntchito mankhwala osokoneza bongo

Dokotala wanu akhoza kukuthandizani kuti mufike pazomwe zimayambitsa ndikusankha njira yabwino yothetsera vutoli.

Kodi anthu amachiritsidwa motani?

Ngati kusintha kwa moyo sikugwira ntchito, dokotala wanu atha kupereka upangiri pazochita.

Chithandizo chamakhalidwe

Chithandizo chamakhalidwe chingakuthandizeni kukulitsa zizolowezi zomwe zimawongolera kugona kwanu. Wothandizira anu adzagwira nanu ntchito kwa miyezi ingapo kuti mudziwe malingaliro ndi zizolowezi zomwe zikukusokonezani magonedwe anu.

Ndondomeko yothandizira kuchitira zinthu ingaphatikizepo:

• choletsa kugona
• chithandizo chotsitsimula
• kugona ukhondo maphunziro
• kukonzekera kugona
• zolimbikitsa

Izi nthawi zambiri zimakhala ndi zotsatira zanthawi yayitali kuposa mankhwala okha.

Mankhwala

Mankhwala ogona ayenera kugwiritsidwa ntchito nthawi zina komanso osapitilira masiku 10 motsatizana.

Zosankha zotsatsa zikuphatikizapo diphenhydramine, monga Benadryl, ndi doxylamine succinate, monga Unisom SleepTabs.

Dokotala wanu akhoza kukupatsani mankhwala ogwiritsira ntchito mankhwala ogwiritsira ntchito pamene mukusintha machitidwe ndi kusintha kwa moyo.

Mankhwala wamba ogona amaphatikizapo:

• doxepin (Silenor)
• Mpho Regalo (Lunesta)
• zolpidem (Ambien)

Chiwonetsero

Nthawi zambiri, kusintha zabwino pamoyo wanu kumatha kuchepetsa kugona. Kusowa tulo kawirikawiri kumatha masiku kapena milungu ingapo. Zikakhala zovuta kwambiri, zimatha miyezi itatu kapena kupitilira apo. Ngati zizindikiro zanu zikupitilira kwa milungu ingapo, pitani kuchipatala.

Mutha kupeza kopindulitsa kukhala ndi pulani yoti muchite pamene simungagone. Mutha kusankha kuyang'ana kwambiri pakamagona osagona, kupita kuchipinda china kukachita zosangalatsa, kapena kudzuka ndi kuchita china chogwira ntchito komanso chopindulitsa. Pezani zomwe zikukuthandizani.

Kukhala ndi buku la tulo kungakuthandizeni kuzindikira chilichonse chomwe chingakuthandizeni kugona tulo. Onetsetsani kuti mulemba zomwe mumachita nthawi yausiku, chilichonse chomwe mumadya kapena kumwa, ndi mankhwala aliwonse omwe mungakhale mukumwa.