N’chifukwa chiyani tonsefe timafunikira kugona? (N’chifukwa Chiyani Timafunikira Kugona?) Tiyeni tipeze chinsinsi ichi!

Kodi munayamba mwadzifunsapo kuti, 'N’chifukwa chiyani tulo ndi lofunika kwambiri kwa ife?'? Kuyambira makanda mpaka ana a kusukulu, makolo anu, agogo anu, ngakhale njovu, akadya, agalu, ndi amphaka, nyama iliyonse m’nkhalango imagona. Tangoganizani, kugona kuli ngati kudya ndi kumwa. Kugona n’kofunika kwambiri kuti tipulumuke. Ndiye, n’chifukwa chiyani kugona n’kofunika kwambiri kwa ife? Tiyeni tikambirane mwatsatanetsatane , monga kulankhula ndi mnzanu.

Kodi tulo ndi chiyani kwenikweni? Kodi ndi njira yopumulitsira thupi basi?

Anthu ambiri amaganiza kuti kugona ndi nthawi imene matupi athu ndi ubongo wathu 'zimazimiririka' kwathunthu. Koma zimenezo si zoona kwenikweni. Kugona si kungokhala kusachitapo kanthu. Inde, ndi zoona, matupi athu amapuma. Koma ubongo wathu? Kumagwira ntchito nthawi zonse! Monga momwe oyeretsa mizinda amayeretsera misewu usiku, ubongo wathu umagwiranso ntchito yofunika kwambiri usiku.

Pali magawo awiri akuluakulu omwe timakumana nawo tikagona.

1. (NREM - Kuyenda kwa Maso Mosafulumira) Kugona: Palinso magawo ena angapo mu izi. Choyamba chimabwera tulo tochepa. Pang'onopang'ono, mumagona tulo tofa nato. Kugona tulo tofa nato kumeneku ndi komwe kumabweretsa mpumulo waukulu ku thupi ndi ubongo. Maselo a thupi amakonzedwa ndikukula panthawiyi.

2. (REM - Kuyenda Mwachangu kwa Maso) Tulo: Ino ndi nthawi yomwe timalota. Dzina lake limatchedwa chifukwa maso amasuntha mofulumira. Kugona kumeneku (REM) n'kofunika kwambiri posunga zokumbukira zathu, kuphatikiza zomwe taphunzira, komanso kuti maganizo athu akhale olimba.

Magawo awiriwa, otchedwa (NREM) ndi (REM), amasinthasintha m'magawo angapo usiku wonse, akukwera ndi kutsika ngati mafunde.

N’chifukwa chiyani tulo ndi tamtengo wapatali kwa ife?

Kuti timvetse kufunika kwa tulo kwa ife, tiyenera kudziwa za ubwino wake m'thupi ndi ubongo wathu.

Kupereka kwa tulo ku thanzi lathu

• Kupuma ndi Kukonza: Pambuyo pa ntchito yovuta ya tsiku lonse, minofu ndi maselo athu amatopa kwambiri. Kugona ndi komwe kumawapatsa mpumulo ndikuwathandiza kudzikonza okha (Kubwezeretsa maselo). Zili ngati kuchaji foni yanu.
• Kusunga mphamvu: Tikagona, thupi lathu limagwira ntchito mochepa pang'ono. Izi zikutanthauza kuti sitigwiritsa ntchito mphamvu mopanda chifukwa. Mphamvu yosungayo imatithandiza kugwira ntchito mwamphamvu kwambiri tsiku lotsatira.
• Kulimbitsa chitetezo chamthupi: Kodi mumadwala pafupipafupi? Chifukwa chimodzi cha izi chingakhale chakuti simugona mokwanira. Chifukwa, tikagona, chitetezo chathu chamthupi chimapanga mapuloteni apadera (otchedwa ma cytokines) omwe amalimbana ndi majeremusi. Choncho kugona bwino usiku kuli ngati chishango chabwino choteteza ku matenda.
• Zimathandiza pakukula: Kugona n'kofunika kwambiri pakukula kwa thupi, makamaka kwa ana aang'ono ndi achinyamata. Tikakhala m'tulo tofa nato , timadzi timene timathandiza kukula timatuluka m'thupi mwathu. Izi ndi zomwe zimatithandiza kukula ndikukula kwa thupi lathu.
• Kulinganiza Mahomoni: Kugona kumathandiza kuti mahomoni osiyanasiyana m'thupi lathu azigwira ntchito bwino. Mwachitsanzo, kugona n'kofunika kuti mahomoni (Insulin) agwire ntchito bwino. Kugona kumakhudzanso kugwira ntchito kwa mahomoni (Ghrelin) ndi (Leptin) omwe amalamulira njala yathu. Ngati sitigona bwino, mahomoni amenewa amakhala osakwanira ndipo timamva ngati tikudya mosayenera, zomwe zingayambitse mavuto monga kunenepa kwambiri. Izi zingakhudzenso matenda monga (Diabetes Mellitus) kapena matenda a shuga.

Mphamvu ya tulo pa thanzi lathu la maganizo ndi ntchito ya ubongo

"Kugona ndi mphatso yabwino kwambiri yomwe mungapereke ku ubongo wanu."

• Kusunga kukumbukira: Kodi timaphunzira ndi kuchita zinthu zochuluka bwanji tsiku lonse? Zonsezi zimasungidwa kwakanthawi muubongo wathu. Monga RAM ya kompyuta. Ndi pamene tikugona pamene timasankha mfundo zofunika kuchokera mu mfundozi ndikuzisunga ngati zokumbukira zosatha. Timachotsa zinthu zosafunikira. Zili ngati kuyeretsa nyumba.
• Zimathandiza pophunzira ndi kuthetsa mavuto: Taganizirani momwe zimakhalira zosavuta kuphunzira ndikuphunzira chinthu chatsopano tsiku lomwe mumagona bwino usiku. Chifukwa chake ndi chakuti ubongo wathu umakhala wanzeru kwambiri panthawi yogona. Ngati mukuvutika kuthetsa vuto, nthawi zina mungaganize za yankho mukagona bwino usiku, sichoncho?
• Kukhazikika maganizo ndi kulamulira maganizo: Kodi simukwiya ndi zinthu zazing'ono mutatha tsiku limodzi osagona mokwanira? Tikapanda kugona mokwanira, zimakhala zovuta kulamulira malingaliro athu. Kugona kumachepetsa nkhawa zathu komanso kumachepetsa kupsinjika maganizo. Kugona bwino usiku kumathandizanso kulimbana ndi matenda monga kuvutika maganizo ndi nkhawa.
• Kuyeretsa Ubongo: Kafukufuku waposachedwapa wapeza kuti pamene tikugona, dongosolo lapadera lotchedwa Glymphatic system limayatsidwa muubongo mwathu lomwe limachotsa zinyalala zosafunikira. Monga momwe galimoto yonyamulira zinyalala imabwera ndikutulutsa zinyalala usiku, dongosololi limayeretsa ubongo. Izi ndizofunikira kwambiri kuti ubongo ukhale wathanzi.

Nanga chimachitika ndi chiyani ngati sitingathe kugona bwino?

Tsopano mwamvetsa kufunika kwa kugona. Ndiye, chingachitike n’chiyani ngati sitigona mokwanira komanso bwino?

Zotsatira za kanthawi kochepa (ngati simugona bwino kwa tsiku limodzi kapena awiri)

• Ndatopa tsiku lonse, ndimadzimva wopanda moyo, ndipo nthawi zonse ndimakhala ndi nseru.
• N'zovuta kuganizira kwambiri. Sindingathe kuika maganizo anga pamalo amodzi ndikamaphunzira kapena kugwira ntchito.
• Kukumbukira kumafooka. Ngakhale zinthu zazing'ono zimaiwalika.
• Ndimakwiya msanga ndipo ndimakhumudwa ngakhale ndi zinthu zazing'ono.
• Nthawi yochitira zinthu imawonjezeka. Izi ndi zoopsa kwambiri poyendetsa galimoto kapena kugwira ntchito ndi makina.
• Chifukwa cha chitetezo chochepa cha mthupi , matenda monga chimfine amatha kufalikira mofulumira.

Zotsatirapo za nthawi yayitali (ngati mupitiliza kusagona mokwanira)

Nkhaniyi ndi yofunika kwambiri. Kugona pang'ono nthawi zonse kungayambitse mavuto aakulu pa thanzi lathu.

• Chiwopsezo chotenga matenda osatha chimawonjezeka: Pali mwayi waukulu wa zinthu monga (Kunenepa kwambiri), (Diabetes Mellitus), (Kuthamanga kwa magazi), ndi matenda a mtima.
• Mavuto amisala: Matenda monga kuvutika maganizo ndi nkhawa angakule kwambiri kapena kubweretsa ena atsopano.
• Ubongo ukhoza kusokonekera, ndipo luso lophunzira komanso lopanga zisankho likhoza kusokonekera.
• Kafukufuku wina wasonyeza kuti kusagona mokwanira kwa nthawi yayitali kungagwirizane ndi matenda monga matenda a Alzheimer's.

Tangoganizirani, muli ndi mayeso ofunikira kapena nkhani yaikulu yoti mupereke. Kodi mungachite bwanji zinthu zimenezo bwino ngati simunagone bwino? Simungathe, eti?

Kodi timafunikiradi kugona tulo tochuluka bwanji?

Ichi ndi chinthu chomwe chimasiyana malinga ndi munthu, makamaka ndi zaka.

• Makanda obadwa kumene (miyezi 0-3): Pafupifupi maola 14-17 patsiku.
• Makanda a miyezi 4-11: maola 12-15.
• Ana aang'ono azaka 1-2: maola 11-14.
• Ana aang'ono azaka 3-5: maola 10-13.
• Ana azaka za sukulu azaka 6-13: maola 9-11.
• Ana aang'ono azaka 14-17: maola 8-10.
• Akuluakulu (zaka 18-64): maola 7-9.
• Akuluakulu (zaka 65+): Maola 7-8 (koma machitidwe ogona amatha kusiyana, ndipo mwina simungathe kugona usiku ndipo mumamva tulo masana).

Koma kumbukirani, awa ndi malangizo wamba. Anthu ena angafunike kugona pang'ono kapena kuposerapo kuposa apa. Chofunika kwambiri ndi kugona mokwanira kuti mugwire bwino ntchito komanso kukhala ndi chidwi chabwino tsiku lotsatira. Komanso, ubwino wa kugona ndi wofunikira mofanana ndi kuchuluka kwa maola omwe mumagona.

Malangizo ena oti mugone bwino (Ukhondo wa Kugona)

Kugona bwino usiku nthawi zina kungakhale kovuta. Koma tingathe kusintha zizolowezi zathu ndikukonza njira yogona bwino usiku. Ichi ndi chomwe timachitcha (Ukhondo wa Kugona) .

• Gonani nthawi yoikika, dzukani nthawi yoikika: Yesetsani kugona ndi kudzuka nthawi yofanana tsiku lililonse momwe mungathere. Yesetsani kutsatira ndondomekoyi, ngakhale kumapeto kwa sabata.
• Pangani chipinda chanu chogona kukhala chomasuka: Chipinda chanu chogona chikhale chamdima, chete, komanso chozizira . Bedi, matiresi, ndi pilo ziyenera kukhala zomasuka kwa inu.
• Chepetsani kumwa caffeine ndi mowa masana ndi madzulo: Khofi, tiyi, chokoleti, ndi zakumwa zina zoziziritsa kukhosi zili ndi caffeine. Izi zingasokoneze tulo. Ngakhale kuti poyamba mowa ungakupangitseni kugona tulo, pambuyo pake ungachepetse tulo lanu.
• Pewani kudya chakudya chochuluka komanso kumwa madzi ambiri usiku: Kudya mokwanira komanso kumwa madzi ambiri kungasokoneze tulo tanu. Ndi bwino kudya chakudya chamadzulo maola awiri kapena atatu musanagone.
• Khalani ndi chizolowezi chokhazikitsa bata mumtima mwanu musanagone: Mungathe kuchita zinthu monga kuwerenga buku, kumvetsera nyimbo zofewa, kusamba ndi madzi otentha, kapena kusinkhasinkha.
• Chepetsani kugwiritsa ntchito mafoni, mapiritsi, ndi makompyuta musanagone: Kuwala kwabuluu komwe kumachokera ku zipangizozi kumachepetsa kupanga kwa melatonin, yomwe imatithandiza kugona. Chifukwa chake, siyani kugwiritsa ntchito izi ola limodzi musanagone.
• Kuchita masewera olimbitsa thupi masana: Kuchita masewera olimbitsa thupi masana kungakuthandizeni kugona bwino usiku. Komabe, kuchita masewera olimbitsa thupi nthawi yogona kwambiri kungapangitse kuti anthu ena asamagone mokwanira.
• Ngati simungathe kugona mutakhala pabedi, dzukani ndikuchita zina: Ngati simungathe kugona mutayamba kugwedezeka ndi kutembenuka pabedi kwa mphindi pafupifupi 20, dzukani ndikuchita zinazake zopumulitsa (monga kuwerenga buku) kwakanthawi, kenako bwererani kukagona mukayambanso kugona. Bedi lanu ndi malo ogona, osati malo oti mudandaule.

Funso lomwe anthu ambiri amafunsa ndi lakuti: "Kodi ndingathe kubweza tulo tomwe ndataya kumapeto kwa sabata pogona?"

Izi ndi zomwe anthu ambiri amachita. Akalephera kugona bwino mkati mwa sabata, amayesa kupeza ndalama pogona kwambiri kumapeto kwa sabata. Ngakhale izi zingapereke mpumulo, sizimalipira mokwanira tulo lomwe simunagone. Zili ngati kugula zinthu pa kirediti kadi ndikulipira pambuyo pake ndi chiwongola dzanja. Chinthu chabwino kwambiri choti muchite ndikuyesera kugona mokwanira komanso bwino tsiku lililonse. Kugona nthawi zonse ndiye chinthu chabwino kwambiri pa thupi lanu ndi ubongo wanu.

Pomaliza, zinthu zoti muzikumbukira

Kotero, tsopano mukumvetsa kuti kugona si kungotaya nthawi chabe, koma kufunika kwake pa miyoyo yathu ndi thanzi lathu.

Kugona si chinthu chapamwamba, ndi chinthu chofunikira m'thupi.

• Pangitsani kugona kwanu kukhala chinthu chofunika kwambiri. Monga kudya ndi kuchita masewera olimbitsa thupi, pangani kugona kukhala gawo lofunika kwambiri pa moyo wanu watsiku ndi tsiku.
• Perekani thupi lanu ndi maganizo anu mpumulo womwe akufunikira.
• Ngati muli ndi vuto la kugona kosalekeza, monga kusowa tulo, kudzuka usiku pafupipafupi, kapena kugona kwambiri masana, muyenera kuonana ndi dokotala kuti akupatseni upangiri. Pakhoza kukhala vuto lomwe lingachiritsidwe.

Kusamalira tulo tanu ndi chimodzi mwa zinthu zazikulu zomwe mungachite nokha. Ndiye tiyeni tiyesetse kugona bwino kuyambira usikuuno, sichoncho?

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