Tsiku Lokwanira la Kugona Kwabwino Usiku

Zamkati

• M'mawa
• Masana
• Madzulo
• Onaninso za

Ganizirani za nthawi yomaliza imene munagona tulo tabwino. Ngati usiku watha ubwera m'maganizo, mwayi! Koma zingakhale zovuta pang'ono kukumbukira pamene mudakhala ndi diso lalikulu usiku uliwonse kwa sabata - ndipo ndinu ambiri. Centers for Disease Control and Prevention (CDC) akuti anthu 50 mpaka 70 miliyoni aku America ali ndi vuto la kugona kapena kudzuka ndipo amatcha kusagona mokwanira kukhala mliri waumoyo wa anthu.

Pofuna kukuthandizani kugona mokwanira usiku, pali zinthu zina zomwe mungachite tsiku lonse kuti mugone msanga-ndikukhala mtulo. Ndipo ngakhale kuti ena mwa malangizowa angakuthandizeni kuti mupumule bwino usikuuno, dziwani kuti kugona bwino usiku uliwonse kungatenge miyezi ingapo kuti mukhazikitse zizolowezi zimenezi, akutero Gerald Suh, M.D., yemwe ali ndi chipatala chamankhwala ogona.

Suh akuti. Nyimbo yanu yozungulira ndi gawo laubongo wanu womwe umawongolera kugona kwanu mwachilengedwe. Iye ndi akatswiri ena ogona amalimbikitsa kugona ndi kudzuka nthawi yofananira tsiku lililonse ndikuwona kuchuluka kwa maola otseka thupi lanu liyenera kugwira ntchito bwino. Tikudziwa kuti kutseka nthawi yomweyo ndikukhazikika nthawi zambiri kumakhala kosavuta kunenedwa, ndiye nayi njira zina zokhazikitsira tsiku lanu kuti mupeze zzzs zabwino.

M'mawa

Malingaliro

1. Tsegulani akhungu ndi makatani anu. Kudziwonetsa nokha kudzuwa m'mawa kumathandiza thupi lanu kudzuka powongolera wotchi yanu yachilengedwe ndikuyiyendetsa bwino, akutero Suh.

2. Phatikizani ma carbs ndi mapuloteni nthawi ya kadzutsa. Yambani tsiku lanu ndi chinachake kuti mphamvu zanu zipite kuti thupi lanu lidziwe kuti mukulidyetsa, akutero Elisa Zied, R.D.N., wolemba buku la Achichepere Sabata Lotsatira: Rx Yanu Yapamwamba Kwambiri Kusinthira Clock, Limbikitsani Mphamvu ndikuyang'ana Ndikumva Achichepere M'masiku 7. Yambani ndi mbale yaying'ono yambewu yambewu yonse, oatmeal, toast ya tirigu wathunthu, kapena muffin wachizungu wa tirigu ngati tsinde la chakudyacho, kenako mozungulira ndi zomanga thupi monga dzira, mtedza ndi mbewu, yogurt, kapena mkaka. Izi zimakuthandizani kuti mukhale okhutira komanso okhutira, komanso kuti mukhale ndi mphamvu zosatha, Zied akuti.

3. Imwani zakumwa zanu za khofi musanadye chakudya chamadzulo. "Dziyese wekha ngati mbalame yoyambirira pankhani yakumwa mowa," akutero Zied. Kwa achikulire omwe ali ndi thanzi labwino, kumwa mankhwala a caffeine-200 mpaka 300 mg, kapena makapu awiri kapena anayi a khofi wofiyidwa alibe vuto, malinga ndi MayoClinic.org. Koma akatswiri amavomereza kuti kuchotsa caffeine masana mwina ndi njira imodzi yabwino yopititsira patsogolo kugona kwanu. Yesetsani kupewa zakumwa za khofi pambuyo pa 2 koloko masana (kapena osachepera maola asanu ndi limodzi musanakonzekere kugona).

Masana

Malingaliro

1. Onjezerani mapuloteni ku nkhomaliro. Ndikofunika kudya zakudya zabwino kwambiri zamapuloteni tsiku lonse pang'ono kuti zikupatseni mphamvu. Phatikizani zakudya monga soya, mkaka wopanda mafuta ochepa, nsomba, nyama, ndi nkhuku, akutero Zied.

2. Gonani pang'ono. Ngati mutha kugona pang'ono, sungani mphindi zosakwana 30 ndikuchita bwino pakati pa 2 ndi 3 koloko masana, Suh akuwonetsa. "Ikhoza kukuthandizani kugwira ntchito, makamaka ngati mukumva ngati simukugona mokwanira usiku." Ngati mwakhala mukupumula kale usiku wabwino, mutha kudumpha sitepe iyi.

3. Muzilimbitsa thupi musanadye chakudya. Ngakhale maphunziro amasiyanasiyana pa nthawi yabwino yochita masewera olimbitsa thupi, makamaka, kumaliza masewera olimbitsa thupi masana kapena nthawi yamadzulo ndibwino kuti muwonetsetse kuti sikukusokonezani tulo, Suh akuti. Kuchita masewera olimbitsa thupi kumakweza kutentha kwa thupi, chifukwa chake mukufuna kupatsa thupi lanu nthawi yokwanira kuti izizizilitsa popeza kutentha kwa thupi kumakuthandizani kugona. Ngakhale kuti aliyense ndi wosiyana ndipo masewera olimbitsa thupi amadzulo akhoza kukhala abwino kwa inu ndi ndondomeko yanu, ngati mukuganiza kuti zikusokoneza kugona kwanu, yesani kuchita masewera olimbitsa thupi m'mbuyomo.

4. Wokwanira mokwanira. Ngakhale mutakhala otanganidwa tsiku, yesetsani kuchita zina. Malinga ndi National Sleep Foundation, kuchita masewera olimbitsa thupi amtundu uliwonse kumatha kuthandiza kugona tulo masana, ndipo omwe amadzinena okha kuti ali ndi tulo tabwino kuposa omwe sachita masewera olimbitsa thupi, ngakhale atakhala ndi maola ofanana usiku uliwonse. Kafukufuku wina akuwonetsa kuti kuchita masewera olimbitsa thupi kwa miyezi ingapo kungathandize kukonza kugona, kusangalala, komanso moyo wabwino.

5. Chepetsani mowa maola anayi musanakagone. Ngakhale kumwa mowa kumakupangitsani kukhala omasuka komanso mwina kugona, kumatha kukhudza kugona ndikukupangitsani kudzuka usiku wonse, akutero Suh. Ogona bwino ayenera kupewa mowa pakati pa maola anayi kapena asanu ndi limodzi asanagone. Ngati mukumwa mowa, imwani ndikudya, Zied akuwonetsa. [Twitani nsonga iyi!]

Madzulo

Malingaliro

1. Mukhale ndi chakudya chamadzulo chopepuka koma chokwanira. Kukhala ndi pasitala wa tirigu wathunthu kapena mpunga wofiirira nthawi yamadzulo kumakupatsirani thupi lanu zakudya zopatsa mphamvu kuti mupange serotonin yomwe ingakupumulitseni. Bweretsani chakudya chanu ndi zosankha zathanzi monga zamasamba ndi zomanga thupi pang'ono kuti zikuthandizeni kukhala okhutira popanda kutupa kwambiri. Kukhala ndi m'mimba modzaza kapena kudzimbidwa kumatha kusokoneza tulo. Ngati mumadya nkhomaliro koyambirira ndikufuna chakudya chochepa musanagone, kusungunula kachakudya kochepa kwambiri kola ola limodzi kapena awiri musanagone kungakuthandizeni kugona. Khalani ndi mbale yaying'ono yokhala ndi chimanga chokhala ndi mkaka, mtedza, pretzels, oatmeal, zipatso zatsopano, zophika tirigu, kapena ma popcorn opangidwa ndi mpweya.

2. Mofatsa. Ngati mukuvutika kutsika usiku ndipo malingaliro anu akuthamanga, lingalirani kusinkhasinkha, njira zopumira kwambiri, kapena kufalitsa malingaliro anu. Zochita zilizonse zomwe zimakuthandizani kuti musangalale zimachepetsa kagayidwe kanu kagwiritsidwe ntchito kothandiza kulimbikitsa kugona, Suh akuti. Muthanso kuyesa aromatherapy, kumwa tiyi wazitsamba wotentha, kapena kusamba motentha mphindi 90 musanagone. Lingaliro ndiloti limakweza kutentha kwa thupi lanu kwa kanthawi, ndipo pamene kutentha kumatulutsidwa kumapanga kuviika mu kutentha kwa thupi pa nthawi yoyenera yomwe imapangitsa kugona.

3. Khazikitsani malo anu. Momwemo muyenera kugona m'chipinda chamdima (ndi magetsi ofikira musanagone nawonso amathanso) ndi kutentha pang'ono mbali yozizira, mozungulira 60 mpaka 68 madigiri, ndikuwonetsetsa kuti kuli chete. Pali mulu wa mapulogalamu a foni yam'manja ndi zida zovala zomwe zimatha kuyang'anira momwe mumagonera kuti muwone momwe kutentha kumakupangitsani kuti mukhale otseka maso abwino kwambiri.

4. Mphamvu pansi pa ola musanagone. Ndikofunika kuti muzimitse zida zanu zonse zamagetsi musanagone komanso makamaka ndi zomwe zimatulutsa kuwala kwa buluu, komwe kumachepetsa kupangika kwa melatonin ndikusintha kayendedwe ka circadian nthawi ina, Suh akuti. Zimitsani TV, ikani piritsi kutali, siyani kutumizirana mameseji ndikusakatula pafoni yanu, ndipo ganiziraninso kuyika e-reader yanu pabedi, akutero Suh. Sikuti magetsi a buluu amagetsi amangoteteza kugona, koma kafukufuku wina akuti atha kuthana ndi kutopa. Ena owerenga e-adatengera zinthu zomwe zikuyenera kuthandizira kuwerenga usiku, koma kungakhale lingaliro labwino kusinthira m'mabuku olemba mapepala kwa masiku angapo kuti muwone ngati izi zimapangitsa kugona bwino. Pamafunika pafupifupi ola limodzi mutazimitsa zamagetsi zimenezi chifukwa zimatenga nthawi kuti kuwala kwachepako kuwonjezere kutulutsa kwa melatonin m'thupi, yomwe imathandiza kwambiri kuti munthu agone.

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