Momwe Mungalekere Kutaya ndi Kutembenuka Usiku

Zamkati

• Nchiyani chimakupangitsani kuti muponyedwe ndikuzungulira usiku wonse?
• Kukhala ndi nkhawa
• Kumva kupanikizika
• Kutengeka kwambiri
• Nthawi yogona yogona
• Kugona musanagone
• Zakudya zopanda pake
• Zochitika zachipatala
• Matenda amiyendo yopanda pake
• Kugonana
• Kusowa tulo
• Momwe mungalekere kuponyera ndikusintha usiku
• Nthawi yoti muwonane ndi dokotala
• Tengera kwina

Kugwiritsa ntchito maola kuponyera ndi kutembenuka usiku pamene mukuyesera kugona sikumakhala kosangalatsa, kosokoneza, komanso kokhumudwitsa.

Kuda nkhawa, kupsinjika, komanso kudzikweza ndi zina mwazinthu zomwe zingayambitse kugwedeza usiku.

Munkhaniyi, tiwona chifukwa chake mwina mumatha kuponya komanso kutembenuka kwambiri usiku ndi momwe mungaletsere.

Nchiyani chimakupangitsani kuti muponyedwe ndikuzungulira usiku wonse?

Pali zifukwa zambiri zomwe mungapangire usiku wonse, monga kuda nkhawa, kukhumudwa kwambiri, kukhala ndi vuto lazachipatala, ndi zina zambiri. Tiyeni tione zina mwa zifukwa izi.

Kukhala ndi nkhawa

Ngati muli ndi vuto la nkhawa, kuchuluka kwa nkhawa usiku kumatha kukupangitsani kukhala kovuta kugona ndi kugona.

Mmodzi, ofufuza adapeza kuti nkhawa yamtundu wina imatha kusokoneza kugona. Kukhala ndi nkhawa, kuthamangitsana kumathandizanso kuti thupi lanu lizikhala lopanda pake, zomwe zingakupangitseni kuponyedwa komanso kutembenuka kuposa nthawi zonse.

Kumva kupanikizika

Kupsinjika mtima kumatha kuyambitsa zizindikilo zamaganizidwe ndi thupi zomwe zimapangitsa kuti zikhale zovuta kugona. Mwachitsanzo, ngati muli ndi minofu yolimba chifukwa chapanikizika, zitha kukhala zovuta kuti thupi lanu likapumule pabedi usiku.

Mu ina, ofufuza adapeza kuti kupsinjika kwakukulu kumalumikizidwa kwambiri ndi kugona kosauka kwa ophunzira azachipatala.

Kutengeka kwambiri

Malinga ndi National Sleep Foundation, kuwala kwa buluu komwe kumatulutsidwa kuchokera pama foni, ma TV, ndi zida zina zamagetsi kumatha kuchepetsa hormone yogona melatonin.

Kuphatikiza apo, phokoso laphokoso ndi magetsi owala ochokera mkati ndi kunja kwa chipinda chanu chogona amathanso kukupatsani mphamvu, ndikupangitsani kuponya ndi kutembenuka.

Nthawi yogona yogona

Kugona musanatope, komanso kugona mochedwa, kapena ngakhale molawirira kwambiri, zonse zingakhudze kugona kwanu.

Ngati simuli otopa mokwanira, kapena ngakhale mutatopa kwambiri, pofika nthawi yogona, mungapeze zovuta kuti mupumule ndi kugona. Zomwezo zitha kuchitika mukakhala ndi nthawi yogona mokwanira.

Kugona musanagone

Kafukufuku wasonyeza kuti kugona pang'ono masana ndi kothandiza paumoyo wathu. Komabe, kugona mokwanira masana kumatha kupangitsa kuti zikhale zovuta kugona tulo usiku.

Mukamagona maola ochepa masana, thupi lanu limatha kukhala lisanakonzekere kugona mokwanira mukadzagunda udzu. Izi zitha kukupatsani mpumulo wopanda nkhawa mukamagona pabedi usiku.

Zakudya zopanda pake

Kukhala ndi chakudya chamagulu kungakuthandizeni kugona mokwanira. Zakudya kuchokera pachakudya zimathandiza kwambiri popanga mahomoni ogona a melatonin, komanso ma neurotransmitter ena ofunikira omwe amathandizira kuwongolera kugona.

Kusalinganika kwa michere iyi kumatha kubweretsa kugona mokwanira komanso kuvuta kugona.

Zochitika zachipatala

Pali zovuta zambiri zamankhwala zomwe zingayambitse kugona mokwanira, komwe kumakhala matenda amiyendo yopumula, kugona tulo, ndi kugona tulo.

Matenda amiyendo yopanda pake

Matenda a miyendo yopanda mpumulo (RLS) ndi vuto lomwe limapangitsa chidwi chanu kusuntha miyendo yanu. Ndi RLS, kutengeka kumawonekera kwambiri thupi lanu likapuma, monga kugona pabedi. Kusowa kosunthika nthawi zonse kumatha kubweretsa kugwedezeka pafupipafupi komanso kutembenuka usiku.

Kugonana

Kugonana ndi vuto lina lomwe lingayambitse usiku ndi kutembenuka. Mukakhala ndi vuto lobanika kutulo, kupuma kwanu kumasokonezedwa mukamagona. Izi zitha kukupangitsani kuponya, kutembenuka, ndi kudzuka pafupipafupi usiku wonse.

Kusowa tulo

Kusowa tulo kumachitika chifukwa cholephera kugona kapena kugona. Pali zifukwa zambiri zomwe zimayambitsa kusowa tulo, kuphatikizapo zina zomwe zimayambitsa matenda kapena thanzi. Ngati muli ndi vuto la kugona, mutha kupeza kuti mukuyenda mozungulira pabedi, osatha kugona.

Mavuto ena opweteka, monga nyamakazi ndi fibromyalgia, amathanso kupangitsa kuti zikhale zovuta kugona pabedi usiku.

Momwe mungalekere kuponyera ndikusintha usiku

Ngati mumangokhalira kutembenuka ndikutembenuka mukagona usiku, chizolowezi chabwino chogona paulendo chitha kupita kutali.

• Pangani chipinda chogona bwino. Gawo loyamba pokhala ndi ukhondo wabwino ndikupanga chipinda chogona chomwe mumamasuka kugona nacho. Kugula bedi labwino kwambiri ndi zofunda kungathandize kupatsa thupi lanu malo abwino ogona usiku uliwonse.
• Yesetsani njira zopumira. Njira zopumulira zawonetsedwa kuti muchepetse zizindikiritso zakuthupi ndi zamaganizidwe azovuta komanso kupsinjika. Mutha kuyeserera kupuma mwakuya, kusinkhasinkha, kuwona m'maganizo, kapena njira zina zothandizira thupi lanu kumasuka ndikukonzekera kugona.
• Zimitsani zamagetsi. Yesetsani kusiya kugwiritsa ntchito zamagetsi osachepera ola limodzi musanagone kuti mupatse thupi lanu ndi malingaliro nthawi yokonzekera kugona. Izi zikutanthauza kusiya foni ndikusankha china chosavuta pamaso, monga buku labwino.
• Khalani otakataka masana. Kuchita masewera olimbitsa thupi pafupipafupi kwawonetsedwa kuti kumathandizira kugona bwino ndikuthandizira thupi lanu kupumula pakakhala nthawi yogona. Mukawona kuti nthawi zonse mumakhala ndi mphamvu zambiri kumapeto kwa usiku, kusuntha thupi lanu tsiku lonse kungathandize.
• Tsatirani ndandanda yokhazikika yogona. Pali zifukwa zambiri zomwe zingakhudze thupi lathu mwadzidzidzi kugona-kudzuka, kuchoka paulendo mpaka kukafika mochedwa kwambiri. Kutsatira ndandanda yogona kumatha kuthandiza kuti thupi lanu likhale lopumula ndikukonzekera kugona nthawi yomweyo usiku uliwonse.
• Idyani chakudya choyenera. Kukhala ndi chakudya chamagulu chomwe chimaphatikiza chakudya, zomanga thupi, mafuta, ndi zina zonse zofunika mthupi lanu ndizofunika kuti mugone. Musaiwale kuphatikiza zakudya zomwe zili ndi tryptophan, magnesium, mavitamini a B, ndi zakudya zina zopatsa mphamvu.

Zina zomwe zimayambitsa kugona mokwanira komanso kuponyera pafupipafupi, monga kupuma tulo ndi kusowa tulo, zitha kuyang'aniridwa mothandizidwa ndi dokotala.

Nthawi yoti muwonane ndi dokotala

Ngati mwatenga njira zonse zofunikira kuti mukhale ndi ukhondo wogona ndikudzipezabe ndikuponya usiku, ndi nthawi yoti mukaonane ndi dokotala.

Adzawunika mbiri yakuchipatala ndikukufunsani mafunso okhudza momwe mumakhalira komanso momwe mumagonera. Akhozanso kuyesa mayeso angapo, monga kafukufuku wogona, kuti adziwe ngati pali zovuta zina zachipatala.

Ngati dokotala wakupezani kuti muli ndi vuto lomwe lingayambitse kugona mokwanira, kupeza njira yothandizira ndi gawo lotsatira.

Tengera kwina

Kugwedeza ndi kutembenuka usiku kungayambitse kuchepa kwa kugona komanso moyo wabwino.

Pali zifukwa zambiri zoponyera ndi kutembenuka usiku, kuphatikiza ukhondo wogona, kudya moperewera, komanso matenda.

Kukhala ndi ukhondo wabwino, monga kuzimitsa zamagetsi ndikukhala ndi nthawi yogona mokwanira, kumatha kukuthandizani kuti musiye kuponya komanso kutembenuka kwambiri usiku.

Ngati mukuda nkhawa kuti matenda ena akukupangitsani kuponya ndi kutembenuka usiku wonse, konzani ulendo wanu ndi dokotala kuti akuthandizeni.