Kodi tulo tanu tili bwanji? Tiyeni tidziwe bwino nkhani yofunika iyi (Kugona)!

Kodi munayamba mwadzifunsapo kuti tulo ndi chiyani kwenikweni? Nthawi zina timaganiza kuti tulo ndi kungotseka maso athu ndikugona pabedi kwakanthawi, sichoncho? Koma zoona zake n'zovuta kwambiri, zachinsinsi, komanso zofunika kwambiri pa matupi athu. Popanda tulo toyenera, matupi athu ndi ubongo wathu sizingagwire ntchito bwino. Ndicho chifukwa chake pali gawo lina lachipatala lodzipereka polankhula za tulo ndi nkhani zokhudzana ndi tulo.

Kodi kugona n’chiyani ndipo n’chifukwa chiyani kuli kofunika kwambiri kwa ife?

Mwachidule, tulo ndi njira yachilengedwe yomwe imalola thupi lathu ndi ubongo wathu kupuma. Ngakhale kuti tulo tingaoneke ngati losavuta poyamba, malinga ndi sayansi, ndi lovuta kwambiri ndipo silikumveka bwino.

Taganizirani izi, ngati simugona bwino, kapena ngati tulo tanu sitili bwino, mukumvetsa, eti? Thupi lanu limakhala lofooka, mutu wanu umamva wolemera. Popanda tulo tokwanira komanso tabwino, thupi lathu ndi ubongo wathu sizingagwire ntchito bwino tsiku ndi tsiku .

Kodi mukudziwa chifukwa chake timagona?

Kumvetsetsa kwa madokotala amakono za tulo kuli ngati jigsaw puzzle yomwe yaphatikizidwa pamodzi. Zina mwa zidutswazi zitha kuzindikirika, ndipo tili ndi lingaliro la momwe chithunzi chachikulu chimawonekera, koma sitinadziwebe momwe zonse zimagwirizanirana.

Matupi athu amagwira ntchito mozungulira kuti tigone tsiku lonse. Zinthu zina zimachitika tikagona. Tikagona, matupi athu "amachepa mphamvu," ndipo machitidwe ambiri, kuphatikizapo ubongo, amachepa mphamvu.

Nazi zina mwa zinthu zazikulu zomwe zimachitika tikagona:

• Kusunga ndi kusunga mphamvu: Ma cell a thupi lathu amagwiritsa ntchito zinthu zomwe zasungidwa kuti agwire ntchito yawo. Tikagona, thupi lathu limagwiritsa ntchito mphamvu zochepa. Izi zimathandiza kuti maselowo abwezeretse mphamvu zawo ndikukonzekera tsiku lotsatira.
• Kudzikonza ndi kuchira: Chifukwa cha kuchepa kwa ntchito, zimakhala zosavuta kuti thupi lichiritse mabala ndi kukonza mavuto pamene tili maso. Tikadwala, timamva kutopa ndipo timafunika kupuma mokwanira.
• Kusamalira ubongo: Pamene tikugona, ubongo wathu umakonzanso ndikukonza zokumbukira zathu ndi zomwe taphunzira. Monga momwe woyang'anira laibulale angasankhire ndikukonza mabuku kumapeto kwa tsiku. Izi zimapangitsa kuti zikhale zosavuta komanso zothandiza kugwiritsa ntchito zomwe taphunzira ndi kukumbukira.

Kodi tifunika kugona tulo tochuluka bwanji?

Kugona kumasiyana kwa aliyense. Mmene anthu amagona komanso kuchuluka kwa kugona komwe amafunikira kumatha kusiyana kwambiri. Komanso, kuchuluka kwa maola ogona omwe ndi abwino pa thanzi lanu kumatha kusintha pakapita nthawi.

Kawirikawiri, kuchuluka kwa kugona komwe kumalimbikitsidwa malinga ndi zaka ndi:

• Makanda obadwa kumene (miyezi 0-3): maola 14-17
• Makanda (miyezi 4-12): Maola 12-16 (kuphatikizapo kugona tulo)
• Ana aang'ono (zaka 1-2): Maola 11-14 (kuphatikizapo kugona tulo)
• Ana aang'ono (zaka 3-5): Maola 10-13 (kuphatikizapo kugona tulo)
• Ana a msinkhu wa sukulu (zaka 6-12): maola 9-12
• Achinyamata (zaka 13-18): maola 8-10
• Akuluakulu (zaka 18+): Maola 7-9

Ngakhale kuchuluka kwa kugona kumeneku n'koyenera kwa anthu ambiri, sikufanana kwa aliyense. Anthu ena angafunike kugona kwambiri, ena angafunike kochepa. Kusiyana kwa kuchuluka kwa kugona komwe mukufuna kungakhale chifukwa cha majini . Mwachitsanzo, anthu ena angalandire khalidwe lokhala "wogona pang'ono" kuchokera kwa makolo awo.

Zochitika zanu komanso thanzi lanu zingakhudzenso kuchuluka kwa nthawi yomwe mukugona. Ngati mukudwala, mukuchira kuvulala, kapena mukulandira chithandizo chamankhwala, mungafunike kugona kwambiri. Ngati muli ndi pakati, mungafunike kugona kwambiri mu trimester yoyamba.

Ngati muli ndi mafunso okhudza kuchuluka kwa tulo komwe mukufunikira, makamaka ngati kuli kosiyana ndi kuchuluka komwe kumalimbikitsidwa kwa gulu lanu la zaka, lankhulani ndi dokotala wa banja lanu. Iye angakuthandizeni kumvetsetsa ngati kusiyanako kungakhale vuto lomwe liyenera kufufuzidwa ndi dokotala.

Kodi mukufuna kugona nthawi zonse? Kodi ndi bwino kugona pang'ono?

Ayi, palibe lamulo loti muyenera kugona tulo tomwe nthawi imodzi. Ndipotu, miyambo yogona imasiyana malinga ndi chikhalidwe komanso nthawi ndi nthawi. M'mbuyomu, zikhalidwe zina zagawa tulo tawo usiku m'magawo awiri. Padziko lonse lapansi, zikhalidwe zambiri zimachitabe chizolowezi chogona pang'ono masana. Ali ndi mawu awoawo m'zilankhulo zawo (monga "siesta" m'maiko olankhula Chisipanishi, kapena "inemuri" ku Japan, kugona pang'ono kuntchito).

Komabe, monga china chilichonse, kugona kwambiri kungakhale ndi mavuto ake. Kugona kwambiri kungakhudze momwe mumagona usiku. Kungakulitsenso chiopsezo cha matenda ena. Ngati mumagona nthawi zonse masana, kapena ngati mukuyesera kutero, lankhulani ndi dokotala wanu. Mwanjira imeneyi, mutha kupindula kwambiri ndi kugona kwanu popanda mavuto.

Kodi magawo a tulo ndi ati?

Kugona sikutanthauza kuti ubongo wanu sugwira ntchito konse. Ngakhale kuti simukudziwa bwino za dziko lozungulirani, pali kuchuluka kwa zochita muubongo wanu komwe kungathe kuzindikirika. Pali mitundu yomwe ingadziwike momwe ubongo wanu ukugwirira ntchito. Akatswiri akonza mitundu iyi m'magawo. Magawo awa amagawidwa m'magulu awiri: Kugona kwa Rapid Eye Movement (REM) ndi Kugona kwa Non-REM (NREM).

Pali magawo atatu a `NREM`. Mukagona, nthawi zambiri mumalowa mu gawo la `NREM` 1, kenako mumasintha pakati pa magawo `NREM` 2 ndi 3. Pambuyo pake, mumalowa mu tulo la `REM` ndikuyamba kulota. Pambuyo pa gawo loyamba la `REM`, mumayamba tulo latsopano ndikubwerera ku gawo loyamba kapena lachiwiri, ndipo tulo limayambanso.

Nthawi zambiri nthawi imodzi imatenga mphindi 90 mpaka 120 kuti ina iyambe. Anthu ambiri amadutsa nthawi zinayi kapena zisanu usiku uliwonse (ngati agona maola asanu ndi atatu athunthu).

Kodi kugona kwa NREM n'chiyani?

Gawo 1 (Gawo 1 NREM)

Gawo loyamba la kugona kwa `NREM` ndi tulo topepuka kwambiri. Mumalowa mu gawoli mukangogona. Nthawi zambiri limatenga mphindi zochepa zokha, pafupifupi 5% ya nthawi yanu yogona. Kenako tulo lanu limakulirakulira, ndipo mumalowa mu gawo lachiwiri la `NREM`.

Gawo 2 (Gawo 2 NREM)

Gawo lachiwiri ndi tulo tochepa, koma ndi lozama kuposa gawo loyamba. Pa gawoli, mafunde a ubongo wanu amachepetsa liwiro, ndi kuyima koonekera pakati pa kuphulika kwafupipafupi komanso kwamphamvu kwa ntchito zamagetsi. Akatswiri amakhulupirira kuti kuphulika kumeneku ndi momwe mumakonzera zokumbukira ndi chidziwitso kuchokera nthawi yomwe mukudzuka.

Kugona kwa `NREM` gawo lachiwiri kumapanga pafupifupi 45% ya nthawi yanu yogona (yoposa gawo lina lililonse). Mumadutsa mu magawo angapo a `NREM` gawo lachiwiri, nthawi zambiri nthawi yayitali kuposa yoyamba. Pambuyo pa gawo lachiwiri, mumalowa kwambiri mu `NREM` gawo lachitatu, kapena kugona kwa `REM`.

Gawo 3 (Gawo 3 NREM)

Gawo lachitatu ndi gawo lozama kwambiri la kugona kwa 'NREM'. Limawerengera pafupifupi 25% ya nthawi yonse yogona mwa akuluakulu. Komabe , makanda ndi ana aang'ono amafunika kugona kwambiri gawo lachitatu, ndipo mumafunika zochepa mukakula.

Mu gawo lachitatu, mafunde a muubongo wanu amakhala pang'onopang'ono, koma amphamvu. Thupi lanu limagwiritsa ntchito gawo logona kwambiri ili kuti lichiritse mabala ndikulimbitsa chitetezo chanu cha mthupi . Kuphulika kwa ntchito ya ubongo komwe kumachitika mu gawo lachiwiri kungachitikenso mu gawo lachitatu, ndipo mafunde a muubongo omwe ali mu gawo lachitatu amathandizira kuwongolera kuphulikako.

Ngati mukufuna kumva kupumula mukadzuka, muyenera kugona tulo ta `NREM` mu gawo lachitatu.Popanda kugona mokwanira mu gawo lachitatu, mumamva kutopa komanso kutopa, ngakhale mutagona kwa nthawi yayitali. Ndicho chifukwa chake thupi lanu limayesetsa kuwonjezera kugona kwa gawo lachitatu momwe mungathere pa nthawi yanu yogona mwachangu momwe mungathere. Pambuyo pa gawo lachitatu la `NREM`, thupi lanu limalowa mu gawo lachiwiri la `NREM`, lomwe ndi mlonda wa tulo la `REM`.

Popeza kugona kwa NREM siteji 3 kumakhala kozama kwambiri, zimakhala zovuta kudzutsa munthu. Ngati adzuka, akhoza kukhala ndi chisokonezo kapena "chifunga cha maganizo" chotchedwa "sleep inertia." Mkhalidwe uwu wa kugona kosagona umatenga pafupifupi mphindi 30.

Kodi kugona kwa REM n'chiyani?

Kugona kwa Rapid Eye Movement (REM) ndi gawo la tulo komwe maloto ambiri amapezeka. Dzina lake limatengedwa chifukwa cha momwe maso anu amayendera pansi pa zikope zanu mukamalota. Mu nthawi ya REM sleep, ubongo wanu umagwira ntchito mofanana kwambiri ndi ubongo wanu mukakhala maso.

Kugona kwa REM kumapanga pafupifupi 25% ya nthawi yonse yomwe mumagona. Nthawi yoyamba ya REM nthawi zambiri imakhala yochepa kwambiri, imatenga pafupifupi mphindi 10. Nthawi iliyonse yotsatira imakhala yayitali kuposa yoyamba, imatenga ola limodzi.

Kodi matenda ogona ndi chiyani? Kodi ndi matenda ati omwe amapezeka kwambiri?

Matenda omwe amasokoneza tulo kapena kudzuka amatchedwa "Matenda Ogona." Pali magulu asanu ndi limodzi akuluakulu a matenda ogona:

• Matenda apakati omwe amayambitsa kugona kwambiri (monga Narcolepsy).
• Matenda a Circadian rhythm sleep-wake (monga, `Jet lag`, `Shift work sleep disorder`).
• Kusowa tulo.
• Parasomnias (makhalidwe osazolowereka panthawi yogona).
• Matenda opumira m'tulo (monga sleep apnea).
• Matenda oyenda chifukwa cha tulo (monga matenda a mwendo wosakhazikika).

Parasomnias imatha kukhala yosiyanasiyana kwambiri. Zina zimakhudza kugona kwa `NREM` kokha, pomwe zina zimakhudza kugona kwa `REM` kokha. Zimagawidwa motsatira gawo la `NREM` kapena `REM` motere:

Gawo 1 ndi 2 la kugona kwa NREM

• Tulo timayamba kapena kugwedezeka (Sleep myoclonus).
• Matenda a mutu ophulika.
• Kukukuta mano (`Bruxism`).
• Matenda oyenda pang'onopang'ono a miyendo (PLMD).

Gawo 3 la kugona kwa NREM

• Mantha a usiku (kapena mantha a kugona).
• Kuyenda tulo (Somnambulism).
• Kudzuka pang'ono ndi vuto la kugona (confusional arousal).
• Matenda oyenda pang'onopang'ono a miyendo (PLMD).
• Matenda okhudzana ndi kudya chifukwa cha tulo.

Kugona kwa REM

• Maloto oipa ndi chisokonezo cha maloto oipa.
• Matenda a REM sleep behavior.
• Kuganiza molakwika komanso mopanda nzeru.

Ndi mayeso ati omwe angandidziwitse nthawi yomwe ndimagona komanso momwe ndimagona bwino?

Mayeso osiyanasiyana angagwiritsidwe ntchito pozindikira matenda okhudzana ndi tulo. Ena mwa iwo ndi awa:

• Kuphunzira kugona (mu labotale): Njira yofunika kwambiri komanso yolongosoka ndi polysomnogram. Iyi ndi kafukufuku wogona usiku wonse mu labotale yogona.
• Maphunziro okhudza kugona (kunyumba): Izi sizikufotokozedwa mwatsatanetsatane, koma zitha kuchitika kunyumba pogwiritsa ntchito "chipangizo choyesera matenda a kupuma m'nyumba". Madokotala amagwiritsa ntchito izi pokhapokha ngati wina ali ndi "Obstructive Sleep Apnea".
• Electroencephalogram (EEG): Iyi imazindikira ndi kulemba mafunde a muubongo. Dokotala wanu, nthawi zambiri katswiri wa mitsempha, amafufuza momwe ubongo wanu umagwirira ntchito kuti aone ngati pali vuto lililonse lomwe lingayambitse mavuto anu ogona kapena matenda ena. Polysomnogram imaphatikizapo kuyeza ndi kutsatira EEG (electroencephalogram).
• Actigraphy: Izi zimaphatikizapo kuvala chipangizo chomwe chimaoneka ngati wotchi. Chimayang'anira momwe mumagona komanso kuona ngati muli ndi vuto logona mosiyana ndi masiku onse. Ichi ndi chofunikira kwambiri pozindikira matenda a circadian rhythm.
• Kuyesa Kuchedwa Kugona Kwambiri (MSLT): Kuyesa kumeneku kumayesa ngati munthu amakonda kugona masana. Izi ndizofunikira kwambiri pozindikira matenda a Narcolepsy.
• Kuyesa Kusamalira Kudzuka (MWT): Izi zimayesa ngati munthu angathe kupewa kugona nthawi zina pamene akanagona mosavuta. Izi zimachitika kawirikawiri poyesa chitetezo kwa anthu omwe ali ndi matenda monga sleep apnea komanso omwe amayendetsa galimoto mwaukadaulo.

Ngati muli ndi vuto la kugona kapena vuto lokhudzana ndi kugona, mayeso ena angachitike. Dokotala wanu adzakuuzani za mayeso omwe akukulimbikitsani ndikuyankha mafunso ena aliwonse omwe mungakhale nawo.

Kodi njira zochiritsira matenda ogona ndi ziti?

Pali njira zosiyanasiyana zochizira matenda ogona komanso mavuto okhudzana ndi kugona. Mavuto ena sangafunike chithandizo chilichonse, pomwe ena angafunike chisamaliro cha moyo wonse kapena chithandizo (chitsanzo ndi CPAP kwa anthu omwe ali ndi vuto la kupuma movutikira). Dokotala wanu angakuuzeni zambiri za njira zomwe zingathandize vuto lanu (ngati lilipo) komanso njira zomwe zilipo kwa inu.

Kodi ndingatani kuti ndigone bwino komanso momasuka? (Ukhondo wa Kugona)

Ngati munadzifunsapo kuti, "Ndingagone bwanji bwino usiku?" simuli nokha. Pali zinthu zingapo zomwe mungachite kuti zikhale zosavuta kugona mokwanira. Makhalidwe onsewa amagwera pansi pa zomwe madokotala amatcha "ukhondo wa kugona." Izi ndi izi:

• Pangani ndondomeko yogona ndipo tsatirani izi: Gonani ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata ndi tchuthi. Kukhala wokhazikika kungapangitse kusiyana kwakukulu pa kuchuluka kwa kugona kwanu komanso momwe mumagona bwino.
• Konzani nthawi yogona: Sankhani nthawi yogona yomwe imakulolani kugona mokwanira malinga ndi msinkhu wanu.
• Khazikitsani nthawi yogona: Kuchita zinthu izi kungathandize ubongo wanu "kuphunzitsa" kuti tulo tikubwera. Pakapita nthawi, ubongo wanu udzazolowera maphunzirowa.
• Musagone ngati simukumva tulo: Ngati ndi nthawi yogona ndipo mukugonabe, chitani zinthu zomwe zimakuthandizani kupumula ndi kupumula (makamaka zinthu zomwe mumachita nthawi yanu yogona, monga kuwerenga).
• Pewani magetsi owala kapena zipangizo zamagetsi (makamaka pafupi ndi nthawi yogona): Kuwala kochokera m'zimenezi pafupi kwambiri ndi nthawi yogona kungasokoneze kayendedwe ka thupi lanu la kugona ndi kudzuka.
• Pewani kumwa mowa kapena kudya chakudya cholemera nthawi yogona isanafike: Ngati mukumva njala musanagone, kudya pang'ono ndiye njira yabwino kwambiri. Mowa ndi chakudya zimatha kusokoneza tulo (makamaka ngati mumamwa mopitirira muyeso). Komanso, pewani kumwa chakumwa chilichonse nthawi yogona isanafike. Izi zidzachepetsa kuchuluka kwa nthawi zomwe muyenera kupita kuchimbudzi usiku.
• Musadalire mapiritsi ogonetsa: Kugwiritsa ntchito mapiritsi ogonetsa kwa nthawi yayitali ndi mankhwala ena—ngakhale omwe mungagule popanda chilolezo cha dokotala—kungayambitse vuto la kugona kwanu. Mankhwala okhawo okhudzana ndi kugona omwe muyenera kugwiritsa ntchito nthawi zonse ndi omwe dokotala wanu wakupatsani, ndipo muyenera kuwamwa motsatira malangizo.
• Kuchita masewera olimbitsa thupi kungathandize: Kukhala wochita masewera olimbitsa thupi masana, ngakhale kungoyenda, kungathandize kuti tulo tanu tizikhala bwino.
• Gwiritsani ntchito chipinda chanu chogona pazifukwa zogona zokha: Izi zikutanthauza kugona ndi kugonana, nthawi zambiri. Ubongo wanu umagwiritsa ntchito malowa m'njira zosaoneka bwino, zomwe zingakhudze momwe mumagona.
• Khalani ndi kulemera kwabwino: Kulemera kwanu kungakhudze tulo tanu. Mwachitsanzo, kunenepa kwambiri kungakulitse chiopsezo chanu chokhala ndi vuto la Obstructive Sleep Apnea.

Kodi mankhwala ogona ndi chiyani? Kodi amathandiza bwanji?

Pali mitundu yambiri ya mankhwala omwe angakuthandizeni kugona. Amayambira pa zakudya zowonjezera zomwe zimaperekedwa ku ofesi ya dokotala komanso mankhwala operekedwa ndi dokotala. Ambiri mwa iwo ndi mankhwala ochepetsa ululu, omwe amachepetsa ntchito ya mitsempha, kapena mankhwala ogonetsa, otchedwa mulungu wa tulo wa ku Greece.

Zofunika:Mapiritsi ogonetsa, ngakhale omwe amapezeka musanayambe kumwa mankhwala, amatha kuyanjana ndi mankhwala ena. Kuyanjana kumeneku kungakhale koopsa kapena koopsa. Ndi bwino kulankhula ndi dokotala wanu kuti muwonetsetse kuti ndi kotetezeka kuti mumwe mankhwalawa. Komanso, pewani kumwa mowa mukamamwa, ndipo lankhulani ndi dokotala wanu za kuyanjana komwe kungachitike ndi mankhwala ena omwe mukumwa.

Zitsanzo za mitundu ina ya mapiritsi ogonetsa ndi mankhwala olimbikitsa kugona omwe dokotala wapereka ndi awa:

• Z-Mankhwala Oletsa Kutupa: Akatswiri nthawi zina amatcha mankhwalawa kuti ``Nonbenzodiazepines'' chifukwa zotsatira zake ndi momwe thupi lanu limagwirira ntchito zimafanana kwambiri ndi ``Benzodiazepines'', koma zotsatira zake zimakhala zochepa komanso zochepa.
• Otsutsa Olandira Orexin Awiri (DORAs): Ma DORA amatseka ma orexin, molekyu yomwe ubongo wanu umagwiritsa ntchito kuti mukhale maso, kotero amakuthandizani kugona. Zitsanzo zake ndi monga daridorexant, lemborexant, ndi suvorexant.
• Benzodiazepines: Ngakhale kuti izi zimagwiritsidwa ntchito kwambiri pochiza matenda a khunyu kapena nkhawa, zimagwiritsidwanso ntchito kwambiri pochiza kusowa tulo kapena mavuto ena okhudzana ndi tulo.
• Mankhwala Oletsa Kuvutika Maganizo: Izi zingakhudze kuchuluka kwa ma neurotransmitters ena muubongo wanu. Zingathenso kukhala ndi mphamvu yotonthoza (izi sizachilendo).
• Ma Barbiturates: Awa sagwiritsidwa ntchito kawirikawiri pamavuto ogona. Mankhwala atsopano omwe ali ndi zotsatirapo zochepa akupezeka tsopano, koma ma barbiturates amagwiritsidwabe ntchito pa vuto la kusowa tulo (ngakhale izi sizichitika kawirikawiri).

Zinthu zothandizira kugona zomwe zimapezeka kawirikawiri zomwe zingagulidwe pa kauntala ku pharmacy zingaphatikizepo:

• Mankhwala oletsa kugwidwa ndi matenda: Ambiri mwa mankhwalawa ali ndi diphenhydramine kapena doxylamine. Mankhwalawa amachepetsa ziwengo ndipo amachititsa anthu ambiri kugona.
• Melatonin: Thupi lanu limagwiritsa ntchito mahomoni awa kuti azilamulira nthawi yanu yogona ndi kudzuka. Muthanso kuwatenga kuti akuthandizeni kugona. Ngakhale kuti amapezeka nthawi zonse, melatonin si chinthu chomwe muyenera kumwa popanda kulankhula ndi dokotala wanu (makamaka ngati muli ndi zaka zoposa 65). Dokotala wanu angakuthandizeni kumvetsetsa ngati muyenera kumwa mankhwala a melatonin komanso momwe mungawagwiritsire ntchito bwino.
• Muzu wa Valerian: Muzu uwu ndi wofala kwambiri ndipo umabwera m'njira zosiyanasiyana. Anthu ena amautenga ngati mapiritsi, pomwe ena amakonda kuupanga ngati tiyi.

Kodi kufunika kwa kugona n'chiyani? Nanga chimachitika n'chiyani ngati simugona mokwanira?

Mvetsetsani kufunika kwa kugona, ndipo ngati simukugona mokwanira, mungafune kuyang'ana zinthu zina. Zinthu zambiri zingakhudze kuchuluka kwa kugona kwanu komanso momwe mumagona bwino. Kusagona mokwanira kungayambitse zotsatira izi kwakanthawi kochepa:

• Kusinkhasinkha pang'onopang'ono.
• Kuvuta kuganiza kapena kuganizira kwambiri.
• Zotsatira za maganizo, kuphatikizapo kukwiya, kuvutika maganizo, kapena nkhawa.
• Mutu .
• Kuchepa kwa mphamvu ya chitetezo cha mthupi komanso kudwala pafupipafupi.
• Kuwonjezeka kwa chiopsezo cha matenda a kagayidwe kachakudya ndi matenda a shuga amtundu wa 2.
• Kumva kutopa kapena kutopa.

Ngati mutakhala nthawi yayitali osagona mokwanira, thupi lanu silikufuna kugona mokwanira. Izi zingayambitse:

• Kugona pang'ono: Izi ndi nthawi zazifupi zomwe ubongo umagona kwa masekondi angapo kenako n’kudzukanso. Zimakhala zoopsa kwambiri ngati zikuchitika mukuyendetsa galimoto, mukugwiritsa ntchito zida kapena makina, kapena mukuchita chinthu chomwe chimafuna chisamaliro chanu chonse.
• Kugwedezeka kwa manja: Ngati simugona tulo kwa nthawi yayitali, mitsempha yanu idzakhala ndi vuto lolamulira mayendedwe a minofu ndi kamvekedwe ka minofu.
• Kuona Zinthu Mosayembekezereka: Kusowa tulo kungasokoneze luso la ubongo wanu lotha kumvetsa ndi kumvetsa zinthu zokhudza dziko lozungulirani. Izi zingakuthandizeni kuona, kumva, ndi kumva zinthu zomwe sizilipo kwenikweni.
• Khalidwe losasamala kapena losasamala: Kusagona mokwanira kungawononge mbali za ubongo zomwe zimayambitsa kudziletsa komanso kuweruza.

Palinso zotsatirapo za thanzi kwa nthawi yayitali chifukwa cha kusagona mokwanira. Kafukufuku akusonyeza kuti izi zingayambitse mavuto awa:

• Matenda a mtima.
• Matenda a kagayidwe kachakudya monga matenda a shuga a mtundu wa 2.
• Kulephera kuzindikira.
• Matenda amisala.

Kodi 'ngongole ya tulo' iyi yomwe tamva ndi chiyani?

"Ngongole ya tulo" ndi kusiyana pakati pa kuchuluka kwa tulo tokoma komwe mumagona ndi kuchuluka kwa tulo tokoma komwe mumafunikira. Kungakupangitseni kumva kutopa kwambiri kuposa masiku onse, ndipo mungafunike tulo tochuluka kuti mupumule.

Kafukufuku akusonyeza kuti kusonkhanitsa ngongole yogona nthawi yayitali sikwabwino kwa inu. Kubweza ngongole yomwe mwataya tulo sikungathandize kuthetsa zotsatira za ngongoleyo. Chitsanzo chimodzi ndi momwe ngongole yogona imakhudzira kagayidwe ka thupi lanu, zomwe zingakulitse chiopsezo chanu chokhala ndi matenda a shuga amtundu wa 2 ndi mavuto ena. Pali umboni wakuti ngakhale mutagona mokwanira kuti "mulipire" ngongoleyo, kagayidwe ka thupi kanu kakhoza kusonyeza zotsatira za ngongoleyo.

Pomaliza, zinthu zoti muzikumbukira (Uthenga Wopita Nawo Kunyumba)

Kugona ndi njira yachilengedwe yomwe thupi lanu limagwiritsa ntchito kuti lipumule ndikudzikonza lokha. Ngakhale zingawoneke ngati chinthu chosavuta kuchita, monga kutseka maso anu ndi kugona, kugona sikophweka konse. Ndipotu, mankhwala amakono akadali achichepere pomvetsetsa tulo, zomwe limachita, ndi momwe limagwirira ntchito.

Ngati mukuvutika kugona, simuli nokha. Pali gawo lonse la zamankhwala lodzipereka pa tulo ndi matenda omwe angakhudze. Ngati mukumva ngati mukuthamangitsa anthu okonda kugona kwambiri kuposa momwe mukuganizira, lankhulani ndi dokotala. Kenako mutha kupeza mavuto amenewo, komanso inuyo, kuti mugone bwino usiku. Samalani tulo lanu, chifukwa ndi lofunika kwambiri pa thanzi lanu lonse!

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