Ngongole Yogona: Kodi Mungadzapezeke?

Zamkati

• Kupanga tulo tatayika
• Kodi vuto la kugona ndi chiyani?
• Malangizo opangira tulo tatayika
• Ubwino wogona mokwanira momwe ungathere
• Zowopsa zoyesera kupanga tulo tomwe timagona
• Mfundo yofunika

Kupanga tulo tatayika

Kodi ungakwanitse kugona tulo usiku wotsatira? Yankho lake ndi lakuti inde. Ngati mukuyenera kudzuka molawirira kuti mukakonzekere Lachisanu, kenako mudzagona Loweruka limenelo, mudzapeza bwino tulo tomwe munaphonya.

Kugona ndichinthu chobwezeretsa - mukamagona, ubongo wanu umalemba zambiri ndikuchiritsa thupi lanu. Imasankha chomwe chili chofunikira kugwiritsitsa, ndi chomwe chingaloledwe kupita. Ubongo wanu umapanga njira zatsopano zomwe zimakuthandizani kuti muziyenda mtsogolo. Kugona kumachiritsanso ndikukonzanso mitsempha yanu yamagazi ndi mtima.

Izi zikunenedwa, kupeza usiku wosagona tulo sikofanana ndi kupeza tulo tomwe mumafuna poyamba. Mukakwanitsa, zimatenga nthawi yochulukirapo kuti thupi lanu lipezenso bwino. , Zimatenga masiku anayi kuti mupezenso bwino kuchokera ola limodzi la tulo tatayika.

Kuphatikiza apo, anthu ambiri aku America omwe sagona tulo amangotuluka m'malo mongopita kamodzi kokha kwakanthawi. Izi zimabweretsa "vuto la kugona," zomwe zimapangitsa kuti zikhale zovuta kugona tulo ndikuwonjezera mwayi wazizindikiro zakusowa tulo.

Kodi vuto la kugona ndi chiyani?

Nthawi yomwe mumagona ili ngati kuika ndalama ku banki. Nthawi zonse mukapanda kupeza zokwanira, zimachotsedwa ndipo zimayenera kubwezeredwa. Mukakhala ndi ngongole yogona, simungathe kuzipeza.

Malinga ndi National Sleep Foundation, anthu aku America amafunika kugona maola 7.1 usiku uliwonse kuti amve bwino, koma 73% aife timalephera kukwaniritsa cholinga chimenechi pafupipafupi. Izi zimachitika chifukwa cha zinthu zambiri, monga kusukulu, kugwira ntchito nthawi yayitali, komanso kugwiritsa ntchito kwambiri zamagetsi monga mafoni.

Anthu ambiri amaganiza kuti amatha kukonza tulo tawo kumapeto kwa sabata. Komabe, ngati mumagona motalika kwambiri Loweruka ndi Lamlungu, zimakhala zovuta kugona nthawi yabwino Lamlungu usiku. Vutoli limapitilira sabata yamawa.

Kutaya tulo nthawi zonse kumatha kuyambitsa mavuto ambiri azaumoyo. Zitha kukuyikani pachiwopsezo chachikulu cha matenda ashuga, chitetezo chamthupi chofooka, komanso kuthamanga kwa magazi. Muthanso kukhala ndi milingo yayikulu ya cortisol - mahomoni opsinjika. Izi zitha kubweretsa mkwiyo, kukhumudwa, komanso malingaliro ofuna kudzipha. Kuphatikiza apo, kusinza kumawonjezera chiopsezo chanu chogona kuseri kwa gudumu ndikupeza ngozi.

Malangizo opangira tulo tatayika

Sikuti aliyense amafunika kugona maola ofanana usiku uliwonse. Anthu ena amafunikira zisanu ndi zinayi kapena kupitilira apo, ndipo ena ali bwino ndi asanu ndi mmodzi kapena ochepera. Kuti mudziwe kuchuluka kwa zomwe mukufuna, onani momwe mumamvera tsiku lotsatira mutagona mokwanira.

Muthanso kudziwa kugona mokwanira komwe mungalole kuti thupi lanu ligone momwe likufunira masiku angapo. Mukatero mwachibadwa mumalowa mthupi lanu labwino kwambiri, lomwe mungapitilize kuyesaku kutha.

Ngati muphonya kugona mokwanira, Nazi njira zingapo zomwe mungapangire.

• Gonani pang'ono kwa mphindi 20 m'mawa.
• Mugone kumapeto kwa sabata, koma osapitilira maola awiri nthawi yomwe mumadzuka.
• Kugona kwambiri usiku umodzi kapena awiri.
• Pita ukagone molawirira usiku wotsatira.

Ngati mukukhala ndi ngongole yayitali yakugona, malingaliro omwe ali pamwambapa sangakuthandizeni kwambiri. M'malo mwake, mufunika kupanga kusintha kwakanthawi.

• Gonani mphindi 15 koyambirira usiku uliwonse mpaka mukafike nthawi yomwe mumafuna kugona.
• Musagone mochedwa kuposa maola awiri apitawo pamene mumadzuka, ngakhale kumapeto kwa sabata.
• Sungani zamagetsi mchipinda chimodzi.
• Ganizirani momwe mumakhalira madzulo kuti muwone ngati pali chilichonse chomwe chikukulepheretsani kuchedwa.
• Lekani kugwiritsa ntchito zamagetsi kutatsala maola awiri kuti mugone.
• Onetsetsani kuti chipinda chanu chogona ndi chamdima komanso chozizira mokwanira.
• Pewani caffeine usiku kwambiri.
• Chitani masewera olimbitsa thupi musanadutse maola atatu musanagone.
• Pewani kugona pang'ono mphindi 20 zokha.

Ngati izi sizikuthandizani, kapena ngati mukukumana ndi mavuto ena ogona monga kugona tulo kapena kugona tulo, lankhulani ndi dokotala wanu. Mutha kupindula ndi kafukufuku wogona kuti mudziwe chomwe chalakwika.

Ubwino wogona mokwanira momwe ungathere

Phindu la kugona mokwanira nthawi zambiri limanyalanyazidwa. Zitha kuwoneka ngati mukuwononga maola ogwira ntchito ngati mungalole kuti mupumule mokwanira. Komabe, kugona ndi ntchito yofunikira monga chilichonse chomwe mumachita mukadzuka.

Kugona mokwanira kumathandizira kuphunzira ndi kukumbukira. Anthu nthawi zambiri amachita bwino pamaganizidwe atagona usiku wonse. Izi zikutanthauza kuti ngati mutapeza maola asanu ndi anayi m'malo mwa maola asanu ndi awiri, zingatengereni nthawi yocheperako kuti mugwire ntchito tsiku lotsatira, chifukwa ubongo wanu udzakhala wakuthwa. Kuchita ntchito mwachangu kumapangitsa kuti zikhale zosavuta kugona nthawi yabwino usiku wotsatira.

Kuphatikiza apo, kugona mokwanira kumatha kuthandiza thupi lanu kukhala lathanzi. Zimateteza mtima wanu komanso zimathandiza kuti magazi aziyenda pang'ono, muzikhala ndi chilakolako chofuna kudya, komanso kuti magazi azikhala ndi magazi ambiri. Mukagona, thupi lanu limatulutsa timadzi tomwe timakuthandizani kukula. Imakonzanso maselo ndi minofu ndikuthandizira minofu yanu. Kugona mokwanira kumathandiza chitetezo cha mthupi lanu, kukuthandizani kupewa matenda.

Zowopsa zoyesera kupanga tulo tomwe timagona

Zizoloŵezi zosagona zogonana zingapangitse chiopsezo chanu kuchipatala, kuphatikizapo:

• matenda ashuga
• kunenepa
• nkhawa
• kukhumudwa
• matenda ochititsa munthu kusinthasintha zochitika
• kuchedwa kuyankha mthupi
• matenda amtima
• mavuto okumbukira

Nkhani yabwino ndiyakuti kugona mokwanira kungathetse chiopsezo chowonjezeka cha matendawa. Sizingachedwe kutengera njira zabwino zogonera.

Mfundo yofunika

Zimakhala zokopa, ndipo nthawi zambiri zimalimbikitsidwa, kugona pang'ono momwe zingathere kuti utsirize tsikulo. Pachikhalidwe chomwe chimalemekeza kugwira ntchito molimbika komanso kudzipereka, kugona tulo tambiri nthawi zambiri kumakhala pampando wakumbuyo. Komabe, kudzikweza mokwanira kumatha kupangitsa kuti magwiridwe antchito anu akhale oyipa. Zingakhudzenso thanzi lanu.

Mwamwayi, ngongole yogona ingasinthidwe. Kusintha kosavuta pamachitidwe anu kumakupatsani mwayi wogona msanga kapena kugona nthawi yayitali. Mukatero mudzakhala okonzekera kwambiri zamtsogolo.