Maola angati ogona patsiku (ndi zaka)
Zamkati
Zina mwazomwe zimapangitsa kuti kugona kukhale kovuta kapena kupewa kugona kwabwino ndikumwa zakumwa zolimbitsa thupi kapena zopatsa mphamvu, kumwa zakudya zolemetsa musanagone, kuzindikira zolimbitsa thupi kwambiri mu maola 4 musanagone, chikhumbo chopita kubafa kangapo usiku, kuwonera TV kapena kugwiritsa ntchito foni yam'manja asanagone, kukhala ndi malo osayenera okhala ndi kuwala kochuluka, kapena matiresi olimba kwambiri kapena ofewa, pakati pa ena.
Kuti mugone bwino usiku ndikugwira bwino ntchito masana, ndibwino kuti mupeze nthawi yogona ndi kudzuka, kuvala zovala zabwino, malo okhala ndi kutentha kokwanira, kopanda kuwala komanso phokoso, kupewa Kuwona wailesi yakanema kapena kugwiritsa ntchito foni yanu musanagone ndikupewa kudya kwambiri maola 4 musanagone.
Munthu aliyense ayenera kugona pakati pa 7 ndi 9 maola patsiku kuti akhale ndi thanzi labwino, koma maolawa ndioyenera achikulire, ndipo ayenera kusinthidwa malinga ndi msinkhu wa munthu aliyense. Tebulo lotsatirali likuwonetsa kuchuluka kwa maola oyenera kugona, kutengera zaka:
| Zaka | Chiwerengero cha maola ogona |
| Mwana kuyambira miyezi 0 mpaka 3 | Maola 14 mpaka 17 usana ndi usiku |
| Mwana kuyambira miyezi 4 mpaka 11 | Maola 12 mpaka 16 usana ndi usiku |
| Mwana wazaka 1 mpaka 2 | Maola 11 mpaka 14 usana ndi usiku |
| Mwana wazaka 3 mpaka 5 | Maola 10 mpaka 13 usana ndi usiku |
| Mwana wazaka 6 mpaka 13 zakubadwa | Maola 9 mpaka 11 usiku |
| Mwana wazaka 14 mpaka 17 zakubadwa | Maola 8 mpaka 10 usiku |
| Akuluakulu azaka 18 | Maola 7 mpaka 9 usiku |
| Kuyambira zaka 65 | Maola 7 mpaka 8 usiku |
Gwiritsani ntchito chowerengera chotsatira kuti mupeze nthawi yodzuka kapena kugona kuti mugone mokwanira:
Zomwe zimachitika ngati simugona mokwanira
Kusowa tulo, komwe ndi komwe munthu amalephera kugona kuchuluka kwamaola ofunikira kuti apumule ndikudzuka atatsitsimutsidwa, komanso kusowa tulo, komwe munthu amalephera kugona pazifukwa zina, kumatha kukhala ndi zovuta zingapo zathanzi, monga kulephera kukumbukira zinthu pafupipafupi, kutopa kwambiri, mabwalo amdima, ukalamba, kupsinjika ndi kusadziletsa.
Kuphatikiza apo, ngati munthu sakugona kapena ngati sakugona tulo tokwanira usiku, chitetezo chamthupi chimatha kusokonekera ndipo munthuyo amatha kudwala. Pankhani ya ana ndi achinyamata, kusowa tulo komanso kusowa tulo kumatha kusokonezanso kukula kwawo. Kumvetsetsa bwino chifukwa chake tifunika kugona.
Onani zododometsa muvidiyo yotsatirayi yomwe imakuthandizani kuti mukhale ndi mtendere wamtendere ndikugona bwino:
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