Kodi mumasinthasintha mukagona usiku osagona? Kapena mumadzuka m'mawa ndipo simungathe kugonanso? Vuto lanu si ili lokha. Achinyamata ambiri ngati inu omwe mukuphunzira ali ndi mavuto otere ogona. Koma kugona n'kofunika kwambiri pa thupi ndi malingaliro athu. Tiyeni tikambirane za izi mwatsatanetsatane ndikuphunzira njira zosavuta zopezera tulo tabwino usiku.

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N’chifukwa chiyani kugona n’kofunika kwambiri kwa inu achinyamata?

Mwachidule, kugona ndi njira yoti matupi ndi malingaliro athu azitsitsimula, kutanthauza kuti, apeze moyo watsopano. Wachinyamata ngati inu nthawi zambiri amafunika kugona maola 8 mpaka 10 patsiku. Izi zili ngati kuchaji foni yanu. Nanga chimachitika ndi chiyani ngati simugona mokwanira?

Umataya chimwemwe chako ndipo umakhala wokwiya: Ukapanda kugona mokwanira, umakwiya ngakhale ndi zinthu zazing'ono ndipo umakhala wokwiya. Umamva ngati uyenera kukhala pansi tsiku lonse.
Ubale ndi ena umasokonekera: Tikhoza kukhala ndi mikangano yaying'ono ndi anzathu komanso abale athu. Tikapanda kugona mokwanira, timataya mtima womvetsetsa ena.
Kuvuta kuyang'ana kwambiri ntchito yamaphunziro: Kodi mukumva ngati simukukumbukira zomwe aphunzitsi akunena mkalasi kapena kusukulu? Kodi mukuvutika kukumbukira maphunziro? Chimodzi mwa zifukwa zazikulu za izi chingakhale chakuti simukugona mokwanira.
Kuchepa kwa luso losewera masewera ndi zochita zina: Ngati ndinu munthu wokonda masewera, luso lanu lingachepe. Thupi lanu lingamve ngati lopanda moyo.
Mungadwale pafupipafupi: Mukapanda kugona mokwanira, chitetezo cha mthupi lanu chimafooka, zomwe zimakupangitsani kudwala matenda ang'onoang'ono monga malungo ndi chifuwa.
Kunenepa kungakhale kosafunikira: Inde, ndi zoona. Tikasowa tulo, kugwira ntchito kwa mahomoni ena m'thupi lathu kumasintha, zomwe zimapangitsa kuti njala ichuluke, ndipo chifukwa chake, kunenepa kumawonjezeka.
Kuwonjezeka kwa chiopsezo cha ngozi: Kugona ndi chinthu choopsa kwambiri, makamaka poyendetsa galimoto. Ngakhale kungokhala ndi nthawi yochepa yogona kungayambitse ngozi yaikulu.

Tsopano mwamvetsa kufunika kwa kugona, eti? Ndicho chifukwa chake tiyeneradi kusamala nako.

Ndiye, kodi tiyenera kuchita chiyani kuti tigone bwino?

Chabwino, tiyeni tiwone momwe tingagonere tulo tamtengo wapatali. Nazi malingaliro asanu osavuta, koma ogwira mtima kwambiri omwe mungayesere.

1. Khalani otanganidwa tsiku lonse, koma samalani!

Kodi munayamba mwawonapo ana aang'ono akuthamanga ndi kusewera tsiku lonse ndikugona bwino usiku? Umu ndi momwe zilili. Ngati muchita masewera olimbitsa thupi okwanira masana, zidzakuthandizani kugona bwino usiku. Osachepera mphindi 60 patsiku.Chitani chinthu chomwe chimapangitsa thupi lanu kukhala lolimba. Chingakhale kusewera, kuthamanga, kulumpha, kuyenda, kapena kusewera masewera omwe mumakonda. Masewera olimbitsa thupi awa angathandizenso kuchepetsa kupsinjika maganizo, ndiko kuti, kupsinjika maganizo . Koma muyenera kukumbukira chinthu chimodzi chaching'ono. Musamachite masewera olimbitsa thupi kwambiri pafupi ndi nthawi yogona. Chifukwa, mukamachita masewera olimbitsa thupi, thupi lanu limalimbikitsidwa pang'ono, zomwe zikutanthauza kuti mumadzuka. Chifukwa chake, kukondoweza kumeneko kumachepa, ndipo zimatenga nthawi kuti thupi lanu ligone. Chifukwa chake, ndibwino kuchita masewera olimbitsa thupi osachepera maola awiri kapena atatu musanagone.

2. Musakhudze ngakhale caffeine nthawi yoti mugone ikakwana!

Kodi caffeine ndi chiyani? Khofi, tiyi, mitundu ina ya chokoleti, zakumwa zopatsa mphamvu, ndi zakumwa zina zoziziritsa kukhosi zili ndi caffeine. Caffeine ndi chinthu cholimbikitsa . Chimadzutsa ubongo ndi thupi lathu ndipo chimatipangitsa kukhala atcheru kwa kanthawi. Izi zitha kukhala zothandiza m'mawa, chifukwa zimatipatsa mphamvu zogwirira ntchito. Koma usiku? Vuto ndi limenelo. Ngati mumwa caffeine usiku, mudzakhala mukugwedezeka m'malo mogona mukagona. Chifukwa chake, ngati mukufuna kugona bwino, chepetsani kuchuluka kwa caffeine yomwe mumamwa masana. Pewani kumwa chilichonse chokhala ndi caffeine, makamaka madzulo atatha komanso usiku watha. M'malo mwake, mutha kumwa tiyi wopanda caffeine, madzi a zipatso, kapena kapu ya madzi otentha.

Tangoganizirani, ngati mumwa kapu ya khofi cha m'ma 8 koloko madzulo, zotsatira zake zimatha kwa maola angapo. Ndiye mungatani kuti mugone cha m'ma 10 koloko madzulo?

3. Kodi tinganene kuti 'usiku wabwino' kwa zipangizo zamagetsi kwa kanthawi?

Izi zingamveke zovuta pang'ono, koma ndizofunikira kwambiri pa tulo. Yesetsani kupanga chipinda chanu chogona kukhala malo opanda ukadaulo . Izi zikutanthauza kuti, sungani foni yanu, piritsi, laputopu, ndi TV kunja kwa chipinda chogona! N’chifukwa chiyani mukunena izi? Kuwala kwabuluu kuchokera pazenera za zida zamagetsi izi kumakhudza ubongo wathu mwanjira yobisika kwambiri. Kuwala kumeneko kumauza ubongo kuti "kudakali masana, si nthawi yoti tigone." Kenako, kupanga melatonin, mahomoni achilengedwe omwe amathandiza thupi lathu kugona, kumachepa. Melatonin ndiye amene amatipangitsa kugona. Chifukwa chake, ikachepa, zimakhala zovuta kugona. Chifukwa chake, zimitsani zida zonsezi ndikuzisiya pambali ola limodzi musanagone . Ndikwabwinonso ngati mutha kuzimitsa foni yanu kwathunthu kapena kuyiyika pa chete. Ndiye kuti tulo lanu lamtengo wapatali silidzasokonezedwa ngakhale ndi uthenga wochokera kwa Sudu Doni pakati pausiku.

4. Kodi tiyenera kukhazikitsa nthawi ndi ndondomeko yokhazikika yogona? (Nthawi Yogona)

Thupi lathu lili ndi wotchi yachilengedwe yodabwitsa (Circadian Rhythm).Pali. Wotchi iyi ndi yomwe imasankha nthawi yomwe tiyenera kugona komanso nthawi yomwe tiyenera kudzuka. Tikazolowera kugona ndi kudzuka nthawi yomweyo tsiku lililonse, wotchi iyi ya thupi imayamba kugwira ntchito momwe iyenera kukhalira. Kenako mudzayamba kumva tulo panthawi yoyenera. Ndikofunikanso kwambiri kuwonjezera zizolowezi zazing'ono (nthawi yogona) musanagone zomwe zingatonthoze maganizo anu. Izi zimapatsa maganizo ndi thupi lanu chizindikiro chakuti "ndi nthawi yoti mugone tsopano." Kodi mungachite chiyani motere?

Mvetserani nyimbo zotonthoza komanso zopepuka.
Werengani buku (koma osati pafoni yanu!).
Khalani ndi nthawi ndi chiweto chanu.
Lembani zochitika za tsikulo ndi zomwe zili m'maganizo mwanu mu dayari.
Sinkhasinkhani kapena chitani chinthu chosavuta chomwe chimakuthandizani kuti muganizire bwino.
Sambani ndi madzi otentha (koma pafupifupi ola limodzi musanagone).

Mukhoza kuwonjezera chilichonse chomwe chimakubweretserani mtendere wamumtima ndikukupumulitsani ku chizolowezi ichi musanagone. Chofunika ndikuchita zinthu izi motsatira dongosolo lomwelo komanso nthawi yomweyo tsiku lililonse.

5. 'Ndikugona bwino!' – Pangani chisankho motere!

Izi ndizofunikira kwambiri. Kupsinjika maganizo komwe tili nako m'maganizo mwathu, kutanthauza kuda nkhawa ndi mayeso, abwenzi, mavuto apakhomo, zonsezi zitha kukhala chifukwa chachikulu chosowa tulo, kutanthauza kusowa tulo . Tikaganiza zinthu monga, "O, sindikudziwa ngati ndigona usikuuno," "Sindigona bwino," tulo timapita kutali kwambiri. Chifukwa tikamaganiza choncho, malingaliro athu amasokonezeka kwambiri, ndipo timataya bata lofunikira kuti tigone. M'malo mwake, mutha kusintha malingaliro anu bwino. Kangapo patsiku, dzifunseni kuti: "Ndigona bwino usikuuno. Ndigona bwino." Kulankhulana kotereku kumathandiza kukhazika mtima pansi maganizo anu. Komanso, kuchita masewera olimbitsa thupi osavuta kupuma musanagone, kapena kuchita yoga asanas zosavuta komanso zopepuka ndi njira zabwino zopezera tulo. Izi zimapumitsa thupi lanu komanso maganizo anu.

Kodi mumatani ngati simungathe kugona usiku uliwonse?

Ndizachilendo kukhala ndi vuto la kusowa tulo kwa masiku angapo kapena awiri, kapena kugona pang'ono. Zingachitikire aliyense. Sikoyenera kuda nkhawa. Komabe, ngati muli ndi vuto la tulo losatha, zomwe zikutanthauza kuti simungathe kugona bwino kwa masiku angapo pa sabata, kumva kutopa mukadzuka m'mawa, kapena kumva tulo masana, ndiye kuti si bwino kungonyalanyaza. Ndi bwino kupita kwa dokotala kuti akupatseni upangiri. Pakhoza kukhala chifukwa china, kapena dokotala wanu akhoza kukupatsani upangiri wina womwe ndi woyenera kwa inu.

Kotero, nazi zinthu zina zoti muzikumbukira! (Uthenga Wopita Nawo Kunyumba)

Chabwino, takambirana zambiri tsopano. Mwachidule, kusamalira tulo tanu ndi ndalama yaikulu pa moyo wanu wonse.

Gonani maola 8-10 patsiku. Izi ndizofunikira kwambiri pa msinkhu wanu.
Khalani otanganidwa kwambiri masana, koma musagone kwambiri usiku.
Palibe khofi, tiyi, kapena zakumwa zopatsa mphamvu usiku.
Zimitsani foni yanu, piritsi, ndi laputopu ola limodzi musanagone. Pangani chipinda chanu chogona kukhala malo oti anthu azigonamo.
Khalani ndi chizolowezi chogona ndi kudzuka nthawi yomweyo tsiku lililonse. Chitani zinthu zopumulira musanagone.
Ganizirani bwino kuti, "Ndikugona bwino." Chepetsani kupsinjika maganizo .
Ngati mukupitirizabe kukhala ndi vuto la kugona , pitani kwa dokotala.

Ngati mutasintha zinthu zazing'onozi m'moyo wanu, inunso mutha kugona tulo tabwino komanso totsitsimula. Kenako mudzadzuka m'mawa muli osangalala ndipo mudzagwiritsa ntchito tsiku lonse muli ndi mphamvu zambiri!