Kodi mumapeza kuti mukugwedezeka ndi kutembenuka pabedi, kapena mukudzuka m'mawa kwambiri osagonanso? Ndithudi simuli nokha. Ophunzira ambiri achichepere ndi akatswiri amakumana ndi mavuto ogona awa. Komabe, kugona n'kofunika kwambiri pa thanzi lanu la thupi ndi la maganizo. Tiyeni tifufuze chifukwa chake izi zimachitika ndikupeza njira zosavuta komanso zothandiza kuti mugone bwino usiku.
N’chifukwa chiyani kugona bwino n’kofunika kwambiri kwa inu?
Mwachidule, kugona ndi njira ya thupi lanu ndi maganizo anu yopezera mphamvu. Monga wachinyamata, nthawi zambiri mumafunikira kugona bwino kwa maola 8 mpaka 10 usiku uliwonse. Taganizirani ngati kutchaja foni yanu—popanda iyo, simungagwire ntchito bwino. Kodi chimachitika ndi chiyani mukapanda kugona mokwanira?
- Kusintha kwa maganizo ndi kukwiya: Kusagona mokwanira kungakupangitseni kumva kuti ndinu ofooka m'maganizo, okwiya msanga, komanso okhumudwa nthawi zambiri.
- Ubale wosakhazikika: Mungapeze kuti mukumenyana ndi anzanu kapena abale anu pafupipafupi. Kusowa tulo kumachepetsa kuleza mtima kwanu komanso luso lanu lomvera ena chisoni.
- Kuvuta kuyang'ana kwambiri pa maphunziro: Kodi mumaona ngati chidziwitso sichikumveka bwino panthawi yophunzitsa? Kuvutika kukumbukira maphunziro atsopano nthawi zambiri kumachitika chifukwa chosowa nthawi yopumula.
- Kuchepa kwa magwiridwe antchito: Ngati mumakonda masewera, mungazindikire kuti luso lanu la kusinthasintha komanso kusinthasintha kwa thupi lanu kumachepa mukatopa nthawi zonse.
- Kuwonjezeka kwa chiopsezo cha matenda: Kusagona mokwanira kumafooketsa chitetezo cha mthupi lanu, zomwe zimakupangitsani kukhala pachiwopsezo chachikulu cha matenda ndi chimfine.
- Kulemera kosafunikira: Inde, ndi zoona. Kusowa tulo kumasokoneza mahomoni omwe amalamulira njala , zomwe zingayambitse kudya mopitirira muyeso ndi kunenepa.
- Kuwonjezeka kwa chiopsezo cha ngozi: Ngati mukuyendetsa galimoto, kuyendetsa galimoto mopanda kugona n'koopsa kwambiri. Ngakhale kungosiya kuganizira zinthu pang'ono chabe kungayambitse ngozi yaikulu.
Tsopano mwaona chifukwa chake kuyika patsogolo kugona kwanu n'kofunika. Tiyeni tiwone momwe mungayang'anire ukhondo wanu wogona.
Ndiye, kodi mungatani kuti mugone bwino?
Nazi zizolowezi zisanu zosavuta komanso zothandiza kwambiri zomwe zingakuthandizeni kupeza mpumulo womwe mukuyenera.
1. Khalani otanganidwa masana, koma nthawi yake ikhale yoyenera!
Mofanana ndi ana omwe amagona bwino atatha kuthamanga tsiku lonse, kuchita masewera olimbitsa thupi nthawi zonse n'kofunika kwambiri kwa inunso. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi zosachepera 60 —kaya ndi masewera, kuthamanga, kapena kungoyenda pang'onopang'ono.
Kuchita masewera olimbitsa thupi kumathandiza kuchepetsa kupsinjika maganizo ndi kupsinjika maganizo. Komabe, kumbukirani: pewani kuchita masewera olimbitsa thupi mwamphamvu kwambiri nthawi yogona isanafike. Kuchita masewera olimbitsa thupi kumawonjezera kugunda kwa mtima wanu ndi kutentha kwa thupi, zomwe zingapangitse kuti zikhale zovuta kusiya kuchita masewera olimbitsa thupi. Yesetsani kumaliza masewera olimbitsa thupi olimbikira maola awiri kapena atatu musanapite kukagona.
2. Nenani ayi ku caffeine pamene madzulo akuyandikira!
Kafeini imapezeka mu khofi, tiyi, chokoleti, zakumwa zopatsa mphamvu, ndi ma soda osiyanasiyana. Ndi chinthu chotsitsimula chomwe chimasunga ubongo wanu kukhala tcheru. Ngakhale kapu imodzi ya m'mawa ingakhale yabwino kwambiri pakulimbitsa thupi, kuimwa usiku ndi njira yabwino yochepetsera nkhawa.
Ngati mukufuna kugona bwino usiku, chepetsani kumwa caffeine masana. Makamaka masana atatha, pewani zakumwa zokhala ndi caffeine kwathunthu. M'malo mwake, yesani tiyi wa zitsamba, madzi a zipatso, kapena kapu yamadzi ofunda okha.
Taganizirani izi: ngati mumwa khofi cha m'ma 8 koloko madzulo, zotsatira zake zimatha kukhalabe m'thupi lanu kwa maola ambiri. Kodi ubongo wanu ungakonzekere bwanji kuti upume pofika 10 koloko madzulo?
3. Nthawi yoti mugone bwino ndi zida zanu zamagetsi!
Iyi ingakhale sitepe yovuta kwambiri, koma ndi yofunika kwambiri. Yesetsani kupanga chipinda chanu chogona kukhala chopanda zipangizo zamakono . Sungani foni yanu, piritsi, laputopu, ndi TV kunja kwa chipinda chogona.
Chifukwa chiyani? Kuwala kwabuluu komwe kumatulutsidwa ndi ma electronic screens kumanyenga ubongo wanu kuganiza kuti kudakali masana, zomwe zimaletsa kupanga melatonin - mahomoni achilengedwe ogona omwe amadziwitsa thupi lanu kuti nthawi yoti mupumule yakwana. Pamene kuchuluka kwa melatonin kuli kochepa, mudzavutika kugona.
Yesani kuzimitsa zipangizo zonse osachepera ola limodzi musanagone . Ngati n'kotheka, ikani foni yanu pa silent kapena izimitseni kwathunthu kuti musasokonezedwe ndi zidziwitso, zomwe zingakutetezeni kuti mugone mokwanira.
4. Khazikitsani nthawi yogona nthawi zonse
Thupi lanu lili ndi kayendedwe ka mkati mwa thupi (wotchi yanu yamkati). Kugona ndi kudzuka nthawi yomweyo tsiku lililonse kumathandiza kulamulira wotchi iyi, zomwe zimadziwitsa thupi lanu nthawi yogona ndi kudzuka.
Pangani nthawi yogona kuti muchepetse thupi lanu ndi maganizo anu. Zina mwa zizolowezi zanu zopumula ndi izi:
- Kumvetsera nyimbo zopumula komanso zofewa.
- Kuwerenga buku la thupi.
- Kukhala ndi nthawi yabwino ndi chiweto.
- Kulemba maganizo anu kuyambira tsiku limenelo.
- Kusinkhasinkha kapena kuchita zinthu zoganizira bwino.
- Kusamba kapena kusamba ndi madzi ofunda (pafupifupi ola limodzi musanagone).
Chofunika kwambiri ndikutsatira ndondomekoyi usiku uliwonse.
5. Yesetsani kudzilankhula bwino
Kupsinjika maganizo—kaya ndi mayeso, anzanu, kapena achibale—ndi chifukwa chachikulu cha kusowa tulo . Ngati mumakhala nthawi yanu pabedi mukuda nkhawa kuti, “Ndikudabwa ngati ndigona usikuuno” kapena “Sindigona bwino,” kwenikweni mukupangitsa nkhawa zambiri, zomwe zimakupangitsani kukhala maso.
M'malo mwake, yesani kukhala ndi maganizo abwino. Dziuzeni tsiku lonse kuti: “Ndigona bwino usikuuno. Ndipumula bwino.” Kulankhula momasuka kotereku kumathandiza kuti maganizo anu akhale bata.
Musanagone, yesani kuchita masewera olimbitsa thupi osavuta kupuma kapena yoga yofatsa kuti mupumule thupi ndi malingaliro anu.
Kodi muyenera kupita kwa dokotala liti?
Kusowa tulo nthawi zina ndi chinthu chachibadwa ndipo palibe chochita mantha nacho. Komabe, ngati nthawi zonse mumavutika ndi tulo —kutanthauza kuti mumavutika kangapo pa sabata, mumadzuka osadzuka, kapena mumagona nthawi zonse masana—ndi nthawi yoti muganizire mozama. Chonde funsani katswiri wa zaumoyo. Angakuthandizeni kuchotsa matenda omwe amayambitsa kapena kukupatsani upangiri wamankhwala wokha kuti akuthandizeni kubwerera m'mbuyo.
Njira yofulumira yopezera thanzi lanu
Kuyika ndalama mu tulo tanu ndi ndalama zomwe muyenera kuyika mu moyo wanu wonse. Kumbukirani mfundo izi zofunika:
- Yesetsani kugona maola 8-10. Sizingatheke kukambirana malinga ndi msinkhu wanu.
- Khalani otanganidwa masana, koma pewani kuchita masewera olimbitsa thupi mwamphamvu musanagone.
- Pewani kumwa khofi, tiyi, ndi zakumwa zopatsa mphamvu madzulo.
- Yatsani zida zozimitsira ola limodzi musanagone. Sungani chipinda chogona kukhala malo osungiramo zinthu zamakono.
- Khalani ndi nthawi yogona nthawi zonse. Pangani mwambo wopumula nthawi yogona.
- Ganizirani bwino kuti muchepetse kupsinjika maganizo .
- Ngati vuto la kugona likupitirira, funsani upangiri kwa dokotala.
Mwa kusintha pang'ono kumeneku, mutha kusangalala ndi tulo tabwino ndikudzuka mukumva bwino komanso okonzeka kusangalala ndi tsikulo ndi mphamvu zonse!
