Momwe Mungachiritse Kusowa Tulo Kwambiri

Zamkati

• 1. Khalani ndi zizolowezi zabwino zogona
• 2. Pewani kupsinjika
• 3. Kumwa mankhwala osowa tulo
• 4. Chitani chithandizo
• 5. Muzidya zakudya zoyenera

Kusowa tulo kwanthawi yayitali kumachitika pamene zizindikilo monga zovuta kugona kapena kugona ndizochulukirapo komanso zazitali.

Zomwe zimayambira zimatha kukhala zosiyanasiyana ndipo chifukwa chake mankhwalawa amayenera kuchitidwa molingana ndi zomwe zimayambitsa, chifukwa zitha kuchitidwa ndi zizolowezi zabwino musanagone, chithandizo, nthawi zina, ndi mankhwala akumwa ndi dokotala, koma nthawi zonse azikhala omaliza kusankha, kuti apewe kudalira.

Vutoli, ngati silichiritsidwa, limatha kukhala ndi zotsatirapo zoyipa, monga kuchuluka kwa matenda amtima, matenda amisala, ngozi ndi mavuto pantchito.

Ngakhale kulibe mankhwala amodzi omwe amathandiza kuthana ndi vuto la kugona, kutsatira zina mwanjira zomwe zili pansipa kungakhale kokwanira kugona tulo mwachangu komanso kukhalabe ndi tulo tofa nato.

1. Khalani ndi zizolowezi zabwino zogona

Kupanga zizolowezi zabwino zogona kumalangizidwa:

• Nthawi zonse mugone pansi ndikudzuka nthawi yofanana tsiku lililonse, kuphatikiza kumapeto kwa sabata;
• Chitani zinthu zothana ndi nkhawa maola ochepa musanagone, monga kuthamanga;
• Idyani chakudya chopepuka pambuyo pa 6 koloko masana, pewani zakudya zopatsa chidwi monga khofi kapena tiyi wobiriwira;
• Zimitsani zida zonse zamagetsi, monga TV, kompyuta, foni yam'manja, mawotchi kapena ma alamu musanagone;

Kuphatikiza apo, ndikofunikira kukonzekera chipinda chogona, kusankha matiresi abwino omwe samapweteka m'khosi kapena kumbuyo komanso kuvala zovala zogonera bwino. Umu ndi momwe mungakonzekerere kugona tulo tabwino.

2. Pewani kupsinjika

Chimodzi mwazomwe zimayambitsa kusowa tulo ndikumakhala ndi nkhawa, motero ndibwino kuti muchitepo kanthu kuti muthane ndi izi, monga:

• Pewani malo ndi zochitika zomwe zingayambitse nkhawa;
• Kuchita zosangalatsa ndi zosangalatsa tsiku lililonse;
• Chitani zolimbitsa thupi tsiku lililonse kuti muchepetse mavuto;
• Chitani masewera olimbitsa thupi monga kulingalira kapena yoga.

Kuphatikiza apo, ndikofunikira kusiya ntchito ndi nkhawa musanagone, kuyesera kuti musaganize chilichonse.

3. Kumwa mankhwala osowa tulo

Ngati malangizo achilengedwe sakwanira kuchiritsa tulo kapena pakufunika yankho mwachangu, adotolo ayenera kufunsidwa kuti zomwe zayambitsa kugona zidziwike kuti matendawa athe kuchiritsidwa moyenera.

Poyamba, adotolo amalimbikitsa zithandizo zachilengedwe zogona zomwe zimapangidwa kuchokera kuzomera, monga chamomile, mandimu, linden, valerian kapena ma clove, mwachitsanzo, chifukwa chokhazikika komanso kupumula. Phunzirani momwe mungakonzekerere tiyi ku Tulo.

Posankha chithandizo chamankhwala monga mankhwala a benzodiazepines ndi ma sedative hypnotics, monga zolpidem, lorazepam kapena flurazepam, mwachitsanzo, ndikofunikira kudziwa zovuta zawo. Antihistamines amagwiritsidwanso ntchito pochiza tulo, kukhala othandiza pakumva tulo koyambirira, koma amatha kuchepetsa kugona ndikumadzetsa tulo tsiku lotsatira.

Chisankho cha mankhwala omwe angagwiritse ntchito chiyenera kukhazikika pachinthu chomwe chimavutitsa munthu, ndiye kuti, ngati munthuyo akuvutika kugona, amadzuka pakati pausiku kapena sagona bwino, mwachitsanzo. Kuphatikiza apo, chithandizo chamankhwala chiyenera kuyambitsidwa ndi mankhwala ocheperako, munthawi yochepa kwambiri, ndipo kumapeto kwa mankhwalawa, mankhwalawo ayenera kusiya pang'onopang'ono.

4. Chitani chithandizo

Ngati kusowa tulo kwanthawi yayitali kumayambitsidwa ndimatenda amisala monga nkhawa yayikulu kapena matenda amisala, mwachitsanzo, chithandizo chitha kuthandiza. Pali njira zingapo zochizira zomwe zingagwiritsidwe ntchito kuthana ndi tulo, monga:

• Chidziwitso chamakhalidwe, yomwe imazindikira zikhulupiriro ndi malingaliro osayenera omwe amathandizira kugona tulo, kutsutsa kuvomerezeka kwawo ndikuwasintha ndi oyenera komanso osintha;
• Kugona ukhondo ndi maphunziro, zomwe zimapangitsa munthu kukhala ndi zizolowezi zolondola zomwe zimawongolera tulo, kupewa zinthu zakunja zomwe zimamuvulaza, monga kudya zakudya ndi caffeine kapena chakudya cholemera kwambiri. Phunzirani momwe mungagwiritsire ntchito ukhondo wabwino;
• Mankhwala othandizira, zomwe zimathandiza munthu kuyanjanitsa bedi kokha ndi kugona ndi zochitika zogonana osati ndi zinthu zina zomwe zingawononge kugona;
• Mankhwala oletsa kugona, zomwe zimachepetsa nthawi yogona munthu, kuti athe kugona bwino;
• Thandizo lopumula, yomwe imakhala ndi masewera olimbitsa thupi, kutambasula kapena kusinkhasinkha, mwachitsanzo.

Nawa maupangiri omwe angakuthandizeni kumasuka musanagone.

5. Muzidya zakudya zoyenera

Pofuna kupewa kugona tulo, chisamaliro chiyeneranso kutengedwa ndi chakudya. Zakudya zomwe zimawonjezera kugona ndizolimbikitsa monga khofi, coca-cola, chokoleti ndi tsabola, mwachitsanzo, ndi zakudya zomwe zimalimbana ndi kugona zili ndi tryptophan ngati mkaka, mtedza, oats ndi tomato.

Onerani vidiyo yotsatirayi ndikuphunzirani zambiri pazomwe mungadye kuti muchepetse kugona: