Machiritso Ovuta Kwambiri ndi Wacky

Zamkati

• Malangizo a Ukhondo Wakugona Othandizira Kusowa tulo
• Onaninso za

Tchulani chinthu chimodzi choyipa kuposa kukhala wotopa ndi agalu koma osakhoza kugona ngakhale mutayesetsa motani. (Chabwino, ma burpees, madzi amatsuka, akutha khofi ... timapeza, pali zinthu zoipitsitsa.) Koma kugwedezeka ndi kutembenuka pamene mukuyang'ana mphindi zamtengo wapatali za kugona tulo ndizovuta. (Ndipo, pssst, muyenera kuwerenga izi musanatuluke melatonin.)

Kusowa tulo kumatha kuchititsa anthu kuchita zinthu zosamvetseka, monga kwenikweni, kwenikweni zachilendo-mdzina lakutseka. Chitsanzo: Kusowa tulo kotereku kumachiritsa komwe Calm (pulogalamu yosinkhasinkha ndi kugona) adafukula pamphambano wa dzenje lakuda pakati pa khoma ndi bedi. Iwo adayika m'mabuku amakono osowa tulo, adalumikiza zinsinsi za intaneti, ndikuyang'ana m'mbiri kuti apeze chodabwitsa kwambiri chachilendo. Kenako, adafunsa 4,279 aku America ndi Britons mu kafukufuku wa YouGov kuti atchule 10 awa (chabwino, 12, kuphatikiza zomangira) amachiritsa kusowa tulo chodabwitsa kwambiri kuposa onse. Zotsatira:

1. Kusisita nduwira yagalu m'mano anu

2. Kudya matumbo a slug m'nyanja musanagone

3. Kumwa mankhwala omwe munali ndulu ya nguluwe yochuluka

4. Kupaka dormouse / munda mbewa mafuta pa mapazi anu

5. Kupaka tsitsi lanu mu sopo wachikasu

6 = Kudya letesi yokazinga musanagone

6= Kumwa mowa wa letesi wa opium

8. Kudya anyezi wosaphika musanagone

9. Kulozera bedi lanu kumpoto

10. Kuwonera kanema wampikisano wopanga mawu

11= Kupiringiza ndi kumasula zala zala

11= Kumwa sinamoni ndi nthochi ndi tiyi

Ngati kungoganiza zopanga chilichonse mwazinthuzi kukupangitsani kukhala oseketsa, kufuna kusamba, kapena kuwopa mtundu wa anthu, musadandaule. Palibe aliyense wa iwo amene ali lingaliro labwino lothanirana ndi tulo, malinga ndi Richard Shane, Ph.D., wothandizira kugona tulo komanso woyambitsa Tulo Losavuta.

"Pazipatala zanga, sindinapeze mankhwala ambiri achilendo kukhala opambana," akutero Shane. "Zina mwa zitsanzozi zimawoneka ngati zopanda thanzi kapena zowopsa." Mhm, mutha kutero.

Shane akuti pali zifukwa zitatu zosiyana zomwe zimayambitsa kusowa tulo: 1) nkhawa, kupsinjika maganizo, kapena kusokonezeka maganizo / maganizo, 2) kusapeza bwino kwa thupi, ndi 3) kusokonezeka kwa chilengedwe, monga phokoso kapena kutentha. (Apa: zifukwa zina zodabwitsa kuti simungagone.) Njira yabwino yomenyera chilichonse ndi izi ndikuchita ukhondo woyenera-ndipo sitikutanthauza kutsuka mano musanagone.

Malangizo a Ukhondo Wakugona Othandizira Kusowa tulo

Ukhondo wa kugona ukhoza kuwoneka ngati chinthu chongokhudza zomwe mumachita mkati bed (yomwe, BTW, imangofunika kugona ndi kugonana), koma imayamba maola asanafike. Shane akulimbikitsa kuti muzipeza kuwala kwa dzuwa kwa mphindi 15 tsiku lililonse, kuchita masewera olimbitsa thupi (osayandikira kwambiri nthawi yogona), komanso kupewa kumwa mowa mwauchidakwa mkati mwa maola 6, kuti mutsimikizire kuti mwakonzeka kugwa nthawi yogona ikayamba. (Nayi kalozera wathunthu wakukonzekera tsiku lanu lonse kuti mupumule bwino.)

Madzulo, sungani chosungira cha maola awiri pakati pa chakudya chanu chomaliza ndi kugona (ndi zakudya zomwe zingayambitse kudzimbidwa), kuzimitsani magetsi m'nyumba mwanu kapena kuchipinda kwa ola limodzi kapena kuposapo musanagunde udzu, ndikumamatira kuzinthu zolimbitsa nthawi yomweyo Snooze (monga yoga yotambasula kapena kusinkhasinkha). Ndipo puh-lease siyani kupyola kudzera pa IG pakama-kuwala kofiirira koyera komwe kumatulutsidwa ndi zowonera zamagetsi (laputopu yanu, TV, foni) imatha kusokoneza ndi ubongo wanu wopanga melatonin, timadzi togona, atero Shane. (Chokhacho chingakhale Napflix, pulogalamu yamakanema yomwe idakupangitsani kugona.)

Mukuganiza kuti mutha kukwanitsa kumapeto kwa sabata? Osati mwachangu kwambiri. Kugona mpaka 2 koloko masana. kumapeto kwa sabata silingaliro labwino - ngakhale utafuna moyipa bwanji - chifukwa limathamangitsa thupi lako nthawi. (Kafukufuku wina adapeza kuti magonedwe osagona bwino amalumikizidwa ndi zovuta zaumoyo.) Shane amalimbikitsa kutsatira ndandanda yanthawi zonse yogona chifukwa zimapangitsa kuti kugona mosavuta.

Mukumva ngati mukuyang'ana mabokosi onse koma simukugona? Yesani izi: Mukapanikizika, mutha kukankhira lilime lanu pakamwa panu, ngati njira "yolimbikitsira" kupsinjika, akutero Shane. M’malo mwake, lolani lilime lanu kumasuka ndi kufewetsa. Lolani kuti lizizizira paliponse mkamwa mwanu, ngakhale kukhudza denga la pakamwa panu kapena mano-osakanikiza.

Shane akuti: "Lilime lako limasinthira" dongosolo lamanjenje. "Kulola lilime lanu kukhala chete kumatha kuthandizira kupumula malingaliro anu, momwe mumamvera, komanso thupi lanu, kuti muchepetse kugona."

Chilichonse chomwe mungachite, chonde musasokoneze matumbo a slug kapena ziweto zotoleredwa.

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