Momwe Mungagone Bwino Pamene Kupsinjika Kukuwononga Zzz Yanu

Zamkati

• Pangani Sesa Yoyera
• Mverani Clock Yanu
• Sankhani Zakudya Zokuthandizani Kusinkhasinkha
• Onaninso za

Kwa ambiri, kugona mokwanira usiku ndi maloto chabe pompano. Malinga ndi kafukufuku wina, anthu 77 pa 100 aliwonse amati nkhawa zapa coronavirus zakhudza kutseka kwawo, ndipo 58% akuti akugona pang'ono ola limodzi usiku uliwonse.

Nicole Moshfegh, katswiri wa zamaganizo ku Los Angeles anati: Bukhu la Kugona. Koma nkhawa ndi nkhawa sizikuyenera kukuberani zzz yanu. Njira zotsimikizika izi zikuthandizani kugwa - ndikukhala mtulo.

Pangani Sesa Yoyera

Njira imodzi yosavuta kupsinjika ndi kugona ndizolumikizana? Chipinda chogona chingakhale chocheperako usiku, malinga ndi kafukufuku wa Pamela Thacher, Ph.D., katswiri wazamisala ku University of St. Lawrence ku New York. "Ngati m'chipinda chogona muli zinthu zambiri mukamalowa usiku, anthu ambiri amadzimva kuti ali ndi mlandu," akutero. "Ubongo wanu umaganiza kuti ndi nthawi yoti musanyalanyaze zinthu zomwe zimafuna kulimbikira m'maganizo, kapena kukonza zinthu, zomwe zimafuna khama." Kugwira ntchito kunyumba kwapangitsa kuti zinthu ziipireipire. Thacher anati: "Nthawi zambiri malo obisika komanso odekha kugwirirapo ntchito ndi chipinda chanu chogona." "Tsopano muli ndi laputopu ndi mapepala mmenemo, ndikupanga zowonjezereka."

Kuti mubwezeretse dongosolo, chotsani zomwe simukuzifuna, akutero. Wongolani malo anu ogwirira ntchito usiku kusonyeza kuti tsiku lantchito latha. Pomaliza, "yesani kupatula bedi lanu ndi komwe mumagwirira ntchito," akutero. “Mwina ikani chinsalu cha ku Japan kuti mupange malire pakati pa awiriwa. Izi zimauza ubongo wanu kuti malo anu ogona ndi amtendere komanso opatulika. " (Zogwirizana: Zinthu 5 Zomwe Ndaphunzira Nditasiya Kuyika Mafoni Anga Kugona)

Mverani Clock Yanu

Nthawi yomwe mumadzuka pabedi ndiye chinthu chofunikira kwambiri pakugona bwino, akutero Moshfegh. "Chifukwa cha zovuta zomwe zimatilamulira, timayenera kudzuka nthawi yomweyo tsiku lililonse," akutero. "Mukagona mochedwa, simutopa kwambiri usiku ndipo mumavutika kugona, zomwe zimataya koloko yanu."

Dzukani pasanathe ola limodzi nthawi yanu, ngakhale mutagona nthawi yanji, kuti nkhawa yanu komanso kugona kwanu kuzikula. (Ngati mukuwoneka kuti simukugwedeza malingaliro anu akadzidzi, mutha kukhala ndi vuto lakugona.)

Sankhani Zakudya Zokuthandizani Kusinkhasinkha

Thanzi lanu lamatumbo ndi kugona kwanu zimalumikizidwa mwachindunji, kafukufuku akuwonetsa. Ndipo zomwe mumadya zimatenga gawo lalikulu. Ma probiotics muzakudya monga yogati, kimchi, ndi masamba ofufumitsa amatha kusintha kugona bwino, ofufuza akutero. Ndipo ma prebiotic, omwe nsikidzi zathu zimafunikira kuti tikule bwino komanso muzakudya monga ma leek, artichokes, ndi anyezi, atha kulimbikitsa kugona komanso kutiteteza ku nkhawa, kafukufuku woyambirira wapeza. Pangani zakudya izi gawo lazakudya zanu kuti athane ndi mavuto anu ndikamagona.

Ndipo dziwani izi: Zs zobwezeretsa zomwe mupeze pakudya moyenera zimapindulitsanso matumbo anu. Mukagona mokwanira, m'pamenenso ma microbiome anu a m'matumbo amakhala abwino komanso osiyanasiyana, malinga ndi kafukufuku waposachedwapa wochokera ku Nova Southeastern University ku Florida. (BTW, ndichifukwa chake mukukhala ndi maloto * odabwitsa kwambiri * mukamadzipatula.)

Shape Magazine, nkhani ya Okutobala 2020

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