Njira 10 Zachilengedwe Zogona

Zamkati

• 1. Khalani ndi chizolowezi chogona
• 2. Sunthani!
• 3. Sinthani kadyedwe kanu
• 4. Osasuta
• 5. Nenani kuti palibe choyenda usiku
• 6. Khalani Luddite ola limodzi musanagone
• 7. Kokani bedi
• 8. Muzisamala, osati m'malo otentha
• 9. Wakuda
• 10. Gwiritsani ntchito bedi lanu pogona mokha
• Kukonza Zakudya: Zakudya Zogona Mokwanira

Pezani tulo tomwe mukufuna

Malinga ndi a, oposa theka la achikulire aku US nthawi zonse amagona ochepera maola asanu ndi limodzi usiku. Imeneyi ndi nkhani yoyipa chifukwa maubwino ogona mokwanira amakhala ndi thanzi la mtima wabwino komanso kupsinjika kwakanthawi kukumbukira kukumbukira komanso kuwonda.

Lekani kukweza pa caffeine kapena kuzembera pang'ono ndikugwiritsa ntchito maupangiri athu apamwamba kuti muthe kuyang'anitsitsa zomwe mukufuna kuti mukhale ndi thanzi labwino.

1. Khalani ndi chizolowezi chogona

Zitha kuwoneka zokopa, koma kugona mpaka masana Loweruka kumangosokoneza nthawi yanu yachilengedwe ndikupangitsani mavuto ena ogona. Kugona nthawi yofananira usiku uliwonse ngakhale kumapeto kwa sabata, tchuthi, ndi masiku ena opumula kumathandizira kukhazikitsa tulo / mkati mwako ndikuchepetsa kuchuluka kwa kuponyera ndi kutembenuka komwe kumafunika kuti ugone.

2. Sunthani!

Ofufuza ku University of Northwestern's department of Neurobiology and Physiology adanenanso kuti achikulire omwe amakhala pansi omwe amaphunzira masewera olimbitsa thupi kanayi pamlungu adakwanitsa kugona bwino. Mbatata zakale izi zidanenanso zofooka zochepa, mphamvu zambiri, komanso kugona pang'ono masana. Onetsetsani kuti mwatsiriza gawo lanu lolimbitsa thupi maola angapo musanagone kuti musakhale otsitsimutsidwa kwambiri kuti mugone bwino usiku.

3. Sinthani kadyedwe kanu

Dulani chakudya ndi zakumwa zomwe zili ndi tiyi kapena khofi, monga khofi, tiyi, zakumwa zoziziritsa kukhosi, ndi chokoleti, masana. Pangani chakudya chamadzulo chakudya chochepa kwambiri, ndipo mumalize kutatsala maola ochepa kuti mugone. Pitani zakudya zokometsera kapena zolemera, zomwe zingakupangitseni kukhala ogalamuka ndi kutentha pa chifuwa kapena kudzimbidwa.

4. Osasuta

Anapeza kuti osuta ali ndi kuthekera kanayi kuti asamve kupuma bwino atagona usiku wonse kuposa osasuta. Ofufuza ku Johns Hopkins University School of Medicine amati izi zimachitika chifukwa cha chikonga komanso nthawi yochoka usiku. Kusuta kumakulitsanso matenda obanika kutulo komanso mavuto ena opuma monga mphumu, zomwe zimalepheretsa kugona mokwanira.

5. Nenani kuti palibe choyenda usiku

Mowa umasokoneza mchitidwe wa kugona ndi mafunde omwe amakuthandizani kuti muzitsitsimulidwa m'mawa. Martini akhoza kukuthandizani kuti muzigwa tulo poyamba, koma ikangotha, mukuyenera kuti mudzuka ndipo zimakuvutani kuti mugone, malinga ndi Mayo Clinic.

6. Khalani Luddite ola limodzi musanagone

Kafukufuku wa National Sleep Foundation (NSF) adapeza kuti pafupifupi onse omwe atenga nawo mbali amagwiritsa ntchito zamagetsi, monga TV, kompyuta, masewera apakanema, kapena foni yam'manja, ola lomaliza asanagone. Limenelo ndi lingaliro loipa. Kuunika kochokera kuzipangirazi kumalimbikitsa ubongo, kumapangitsa kuti kuzikhala kovuta kuwerama. Ikani zida zanu kutali ndi ola limodzi musanagone kuti mugone msanga ndikugona mokwanira.

7. Kokani bedi

Kafukufuku wochitidwa ndi a Mayo Clinic a Dr. John Shepard adapeza kuti 53% ya eni ziweto omwe amagona ndi ziweto zawo amasokonezeka tulo usiku uliwonse. Ndipo oposa 80 peresenti ya anthu akuluakulu amene amagona ndi ana amavutika kugona tulo tabwino. Agalu ndi ana atha kukhala ena a nkhumba zazikulu kwambiri, komanso ena ogona kwambiri. Aliyense ali ndi malo ake ogona, choncho sungani agalu ndi ana pabedi panu.

8. Muzisamala, osati m'malo otentha

Madigiri makumi asanu ndi atatu atha kukhala abwino kunyanja, koma ndiwosalala kuchipinda usiku. Chipinda chofewa chimakhala chokwanira kugona kuposa chotentha. NSF imalimbikitsa kutentha kwinakwake pafupifupi 65 Fahrenheit. Kukhazikika pakati pa thermostat, bedi limaphimba, ndi zovala zanu zogona kumachepetsa kutentha kwa thupi lanu ndikuthandizani kuti mugone mwachangu komanso mozama.

9. Wakuda

Kuwala kumauza ubongo wanu kuti ndi nthawi yodzuka, choncho pangani chipinda chanu kukhala chamdima momwe mungathere. Ngakhale kuwala kwakanthawi kochepa kuchokera pafoni yanu kapena pamakompyuta kumatha kusokoneza kupangika kwa melatonin (mahomoni omwe amathandizira kuwongolera magonedwe) ndi kugona kwathunthu.

10. Gwiritsani ntchito bedi lanu pogona mokha

Bedi lanu liyenera kuphatikizidwa ndi kugona, kusagwira ntchito, kudya, kapena kuwonera TV. Mukadzuka usiku, tulukani kuyatsa laputopu yanu kapena TV ndikuchita zina zotonthoza monga kusinkhasinkha kapena kuwerenga mpaka mutayambiranso kugona.

Kugona ndi chinthu chosangalatsa. Ngati mukumva kuti simukugona mokwanira, kapena simukusangalala ndi kugona kwabwino, kusintha kosavuta kumeneku kumatha kuthandizira kuti mukhale ndi usiku wopuma.

Kukonza Zakudya: Zakudya Zogona Mokwanira