Momwe Mungagonjetse Kusowa Tulo Mukamasamba

Zamkati

• Njira yothetsera kusowa tulo pakusamba
• Zosakaniza
• Kukonzekera akafuna
• Malangizo ena olimbana ndi kusowa tulo

Kusowa tulo kotha msambo kumakhala kofala ndipo kumafanana ndi kusintha kwama mahomoni m'gawo lino. Chifukwa chake, mankhwala opangira mahomoni achilengedwe amatha kukhala njira yabwino yothetsera kusowa tulo komanso zizindikilo zina zanthawi ino monga kutentha, nkhawa komanso kukwiya.

Kuphatikiza apo, kuthana ndi tulo ndikuonetsetsa kuti mukugona tulo tabwino, kuchita zosangalatsa zina mu mphindi 30 musanagone monga kuwerenga buku mumdima ndi yankho labwino, lomwe lingathandize nthawi zambiri.

Onaninso momwe chakudyacho chingathandizire kuthetsa zizolowezi zosamba.

Njira yothetsera kusowa tulo pakusamba

Njira yabwino yothetsera kusowa tulo panthawi yomwe akusamba ndikumwa tiyi wazipatso usiku, mphindi 30 mpaka 60, musanagone chifukwa uli ndi mpendadzuwa, chinthu chomwe chimatha kugona chomwe chimakonda kugona.

Zosakaniza

• 18 magalamu a chilakolako masamba a zipatso;
• Makapu awiri amadzi otentha.

Kukonzekera akafuna

Onjezerani masamba achisangalalo odulidwa m'madzi otentha ndikuphimba kwa mphindi 10, kupsyinjika ndikumwa pambuyo pake. Ndibwino kuti muzimwa makapu awiri a tiyi tsiku lililonse.

Njira ina ndikutenga makapisozi a Passiflora, chifukwa amakondanso kugona ndipo amalekerera ndi thupi popanda kuyambitsa kudalira. Phunzirani zambiri zamtundu wa makapisozi ndi momwe mungatengere.

Malangizo ena olimbana ndi kusowa tulo

Malangizo ena othandiza kuthana ndi tulo panthawi yakusamba ndi awa:

• Nthawi zonse mugone pansi ndikudzuka nthawi yomweyo, ngakhale simunagone mokwanira;
• Pewani kugona pang'ono masana;
• Pewani kumwa khofi pambuyo pa 6 koloko masana;
• Idyani chakudya chomaliza tsikulo, osachepera maola awiri musanagone ndipo musapitirire muyeso;
• Pewani kukhala ndi TV kapena kompyuta kuchipinda;
• Chitani zolimbitsa thupi pafupipafupi, koma pewani kuchita pambuyo pa 5 koloko masana.

Langizo lina loti mudzagone bwino ndikutenga chikho chimodzi cha mkaka wofunda wa ng'ombe musanagone chifukwa muli tryptophan, chinthu chomwe chimakonda kugona.

Ngati atatsatira malangizo onsewa tulo timapitilira, adotolo angavomereze kugwiritsa ntchito mankhwala a melatonin, mwachitsanzo. Synthetic melatonin imathandizira kugona bwino ndipo imakhala yothandiza kwambiri pakadzuka usiku. Mlingo woyenera wa melatonin umatha kusiyanasiyana pakati pa 1 mpaka 3 mg, mphindi 30 musanagone.

Pezani momwe chakudya chingakuthandizireni kugona mokwanira usiku: