Njira 3 Zoganizira Kuti Mugone Bwino

Zamkati

• Kodi kusinkhasinkha kungathandize bwanji kugona?
• Kusinkhasinkha
• Kusinkhasinkha mwamaganizidwe
• Momwe mungasinthire kusinkhasinkha
• Kusinkhasinkha motsogozedwa
• Momwe mungasinthire kusinkhasinkha
• Kusinkhasinkha kwa thupi
• Momwe mungapangire kusinkhasinkha kwa thupi
• Ubwino wina wa kusinkhasinkha
• Kodi pali zoopsa zilizonse?
• Mfundo yofunika

Ngati mukuvutika kugona usiku, simuli nokha. Pafupifupi achikulire padziko lonse lapansi nthawi zambiri amakhala ndi zofooka.

Kwa anthu ambiri, kuvutika kugona kumakhudzana ndi kupsinjika. Izi ndichifukwa choti kupanikizika kumatha kubweretsa nkhawa komanso kupsinjika, zimapangitsa kuti zikhale zovuta kugona. Nthawi zina, kupanikizika kumangowonjezera mavuto omwe agona kale.

Kusinkhasinkha kungakuthandizeni kugona bwino. Monga njira yopumulira, imatha kutontholetsa malingaliro ndi thupi ndikupangitsa mtendere wamkati. Mukamaliza musanagone, kusinkhasinkha kungathandize kuchepetsa kusowa tulo ndi mavuto ogona polimbikitsa kudekha.

Pemphani kuti muphunzire za mitundu yosiyanasiyana ya kusinkhasinkha kwa tulo ndi momwe mungasinkhire kuti mugone bwino. Tionanso za maubwino ndi zoopsa zomwe zingachitike.

Kodi kusinkhasinkha kungathandize bwanji kugona?

Mukasinkhasinkha, kusintha kosiyanasiyana kwakuthupi kumachitika. Kusintha kumeneku kumayambitsa kugona mwa kukopa njira zina m'thupi lanu.

Mwachitsanzo, mu kafukufuku wa 2015 wofalitsidwa, ofufuza adasanthula momwe kusinkhasinkha mwamaganizidwe kumakhudzira achikulire 49 omwe ali ndi zovuta pogona. Ophunzirawo adapatsidwa masabata 6 osinkhasinkha kapena maphunziro aukhondo. Pamapeto pa phunziroli, gulu losinkhasinkha silinapeze tulo pang'ono komanso kutopa pang'ono masana.

Malinga ndi ochita kafukufukuwo, kusinkhasinkha kumathandizira m'njira zingapo. Mavuto ogona nthawi zambiri amayamba chifukwa cha kupsinjika ndi kuda nkhawa, koma kusinkhasinkha kumakuthandizani kuti muzisangalala. Zimathandizanso kuwongolera machitidwe amanjenje odziyimira pawokha, omwe amachepetsa momwe mumadzutsidwira mosavuta.

Kusinkhasinkha kuthenso:

• onjezerani melatonin (mahomoni ogona)
• onjezerani serotonin (choyambirira cha melatonin)
• kuchepetsa kugunda kwa mtima
• kuchepetsa kuthamanga kwa magazi
• yambitsani magawo aubongo omwe amayendetsa kugona

Thupi lanu limakumana ndi kusintha komweko koyambirira kogona. Zotsatira zake, kusinkhasinkha kumalimbikitsa tulo poyambitsa kusintha kumeneku.

Kusinkhasinkha

Kusinkhasinkha ndi njira yosavuta yomwe ingachitike kulikonse, nthawi iliyonse. Simukusowa zida zapadera kapena zida. M'malo mwake, chinthu chokha chomwe mungafune ndi mphindi zochepa.

Komabe, kukhazikitsa njira yosinkhasinkha kumafunika. Mwa kupatula nthaŵi yosinkhasinkha, mudzakhala okhoza kusangalala ndi mapindu ake.

Nazi njira zazikulu zosinkhasinkha:

1. Pezani malo abata. Khalani kapena kugona pansi, kutengera zomwe akumva kukhala omasuka kwambiri. Kugona ndibwino nthawi yogona.
2. Tsekani maso anu ndikupuma pang'onopang'ono. Limbikitsani ndi kutulutsa mpweya kwambiri. Ganizirani za kupuma kwanu.
3. Ngati lingaliro litulukanso, lolani kuti lipite ndikuyambiranso kupuma kwanu.

Pamene mukuyesa kusinkhasinkha pa tulo, khalani oleza mtima nanu. Njira yosinkhasinkha ndiyomwe - mchitidwe. Yambani posinkhasinkha kwa mphindi 3 mpaka 5 musanagone. Popita nthawi, pang'onopang'ono onjezani nthawiyo mphindi 15 mpaka 20. Zitenga nthawi kuti muphunzire kukhazika mtima pansi.

Tiyeni tiwone njira zina zakusinkhasinkha zomwe zimagwira bwino tulo komanso momwe tingachitire iliyonse.

Kusinkhasinkha mwamaganizidwe

Kusinkhasinkha mwamaganizidwe kumatanthauza kuyang'ana kwambiri pano. Zimachitika ndikuwonjezera kuzindikira kwanu kuzindikira kwanu, kupuma kwanu, ndi thupi lanu.

Mukawona lingaliro kapena kutengeka, ingosungani, kenako muzidutse osadziweruza nokha.

Momwe mungasinthire kusinkhasinkha

1. Chotsani zosokoneza zonse m'chipinda chanu, kuphatikizapo foni yanu. Gona pamalo abwino.
2. Ganizirani za kupuma kwanu. Lembani ziwerengero 10, kenaka gwiritsani mpweya wanu kuwerengera 10. Exhale kwa ziwerengero 10. Bwerezani kasanu.
3. Limbikitsani thupi lanu. Imani pang'ono, pumulani, ndipo tulutsani mpweya. Bwerezani kasanu.
4. Tawonani mpweya wanu ndi thupi lanu. Ngati gawo la thupi limakhala lolimba, lipumulitseni mozindikira.
5. Lingaliro likabwera, pang'onopang'ono bweretsani kuyang'ana kwanu pakungopuma kwanu.

Kusinkhasinkha motsogozedwa

Kusinkhasinkha motsogozedwa ndi pamene munthu wina amakutsogolerani mu gawo lililonse la kusinkhasinkha. Amatha kukuphunzitsani kupuma kapena kupumula thupi lanu mwanjira inayake. Kapenanso, atha kukuwonetsani zithunzi kapena mawu. Njira imeneyi imadziwikanso kuti zithunzi zowongoleredwa.

Pakugona, yesani kumvera kujambula kwa kusinkhasinkha kotsogozedwa. Apa ndi pamene mungapeze nyimbo:

• kusinkhasinkha podcast
• mapulogalamu osinkhasinkha
• ntchito zotsatsira pa intaneti, monga Spotify
• laibulale yakwanuko

Ngakhale masitepewo atha kusiyanasiyana kuchokera pagwero kupita kwina, malangizo otsatirawa mwatsatanetsatane amapereka kuwunikira kwakukulu momwe mungachitire kusinkhasinkha motsogozedwa.

Momwe mungasinthire kusinkhasinkha

1. Sankhani kujambula. Chepetsani kuwala kwa foni yanu kapena chida chomwe mukugwiritsa ntchito kuti mumvere kusinkhasinkha komwe kukutsogolerani.
2. Yambani kujambula. Gona pabedi ndikupuma mwamphamvu komanso pang'onopang'ono.
3. Yang'anani pa liwu la munthuyo. Ngati malingaliro anu akuyendayenda, pang'onopang'ono bweretsani chidwi chanu kujambula.

Kusinkhasinkha kwa thupi

Mukusinkhasinkha kwa thupi, mumayang'ana mbali iliyonse ya thupi lanu. Cholinga ndikukulitsa kuzindikira zakumverera kwanu, kuphatikiza kupsinjika ndi kupweteka. Ntchito yoyang'ana imalimbikitsa kupumula, komwe kungakuthandizeni kugona.

Momwe mungapangire kusinkhasinkha kwa thupi

1. Chotsani zosokoneza zonse m'chipinda chanu, kuphatikizapo foni yanu. Ugone pamalo abwino.
2. Tsekani maso anu ndikupuma pang'onopang'ono. Onani kulemera kwa thupi lanu pakama.
3. Yang'anani pa nkhope yanu. Pewani nsagwada, maso, ndi minofu ya nkhope.
4. Pitani ku khosi ndi mapewa anu. Apumulitseni.
5. Pitirizani kutsika thupi lanu, ndikusunthira m'manja ndi zala. Pitilizani m'mimba, kumbuyo, m'chiuno, miyendo, ndi mapazi. Onani momwe gawo lirilonse limamvera.
6. Ngati malingaliro anu akungoyendayenda, pendani pang'onopang'ono kuyang'ana kwa thupi lanu. Ngati mukufuna, mutha kubwereza mbali inayo, kuyambira kumapazi anu mpaka kumutu.

Ubwino wina wa kusinkhasinkha

Kugona bwino ndi mwayi umodzi wokha wosinkhasinkha. Mukamaliza nthawi zonse, kusinkhasinkha kuthenso:

• sinthani mtima wanu
• kuthetsa nkhawa
• kuchepetsa nkhawa
• onjezerani chidwi
• sinthani kuzindikira
• kuchepetsa zilakolako za fodya
• sinthani mayankho anu opweteka
• kuchepetsa kuthamanga kwa magazi
• kusintha thanzi la mtima
• kuchepetsa kutupa

Kodi pali zoopsa zilizonse?

Mwambiri, kusinkhasinkha ndimachitidwe oopsa. Amadziwika kuti ndi otetezeka kwa anthu ambiri.

Koma ngati muli ndi mbiri yokhudza matenda amisala, kusinkhasinkha kumatha kukulirakulira kapena kuyambitsa zovuta zina zosafunikira. Izi zingaphatikizepo:

• nkhawa yowonjezera
• Kusintha
• kuchotsa
• chizungulire
• kusinthasintha kwamphamvu

Zotsatirazi ndizochepa. Komabe, ngati mukudandaula za kuthekera kwa zotsatirazi, ndibwino kuti mulankhule ndi dokotala musanayese kusinkhasinkha.

Mfundo yofunika

Kugona kumakhala kovuta komanso kovuta kwa anthu ambiri. Kupsinjika ndi malingaliro okangalika nthawi zambiri kumatha kuyimitsa njira yogona mokwanira. Kafukufuku wasonyeza kuti kusinkhasinkha kumatha kutonthoza malingaliro ndikuthandizira kulimbikitsa kugona bwino.

Ndipo kumbukirani, ngakhale kusinkhasinkha kungakuthandizeni kugona mokwanira, sikubwezeretsa ukhondo wabwino wogona. Izi zikuphatikiza kutsatira ndandanda yanthawi zonse yogona, kuzimitsa zamagetsi, kusunga chipinda chanu mozizira, bata, ndi mdima, komanso kupewa caffeine ndi zakudya zolemetsa musanagone.