Zomwe zili mu Nkhaniyi
Kugona n’kofunika kwambiri pa thanzi lathu. Komabe, m’moyo wamasiku ano wotanganidwa, kugona nthaŵi zambiri kumakhala pamwamba pa mndandanda wa zizoloŵezi zakukhala ndi thanzi labwino zimene munthu ayenera kudzimana nazo.
Ili ndi khalidwe lolakwika chifukwa kugona mokwanira n’kofunika kwambiri kuti munthu akhale wathanzi monga kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi mokwanira. Kuphatikiza apo, kafukufuku akugogomezera kuti kusowa tulo kumayambitsa kunenepa.
"Kodi tizigona maola angati tsiku lililonse", "tiyenera kugona maola angati ali ndi zaka zingati", "nthawi yokwanira yogona ndi iti"? Mutha kupeza mayankho a mafunso anu powerenga nkhani yonse.
Kugona kwabwino ndiye maziko a thanzi
Kugona ndi nthawi yofunikira pakupumitsa thupi ndi malingaliro. Ndipotu thupi lathu likupitirizabe kugwira ntchito pamene tikugona.
Tikagona, thupi lathu limamanganso minofu ndi kuchotsa zinyalala zovulaza muubongo. Izi ndi njira zofunika kwambiri zomwe zimapangitsa kuti malingaliro ndi thupi zizigwira ntchito moyenera.
Malingaliro amasintha ndikuyankha ku zokhudzidwa ndi zochitika za tsikulo ndikuzilemba m'makumbukiro. Kugona n’kofunikanso kuti tizilamulira maganizo athu.
Kugona kwausiku umodzi wokha kumatha kuwonjezera momwe timamvera ndi 60%.
Kugona movutikira kumapangitsa kuti zikhale zovuta kuti thupi liziyendetsa ntchito zofunika monga kuwongolera chilakolako, chitetezo chamthupi, kagayidwe kachakudya komanso kukhala ndi kulemera koyenera kwa thupi.
Kugona kumagwira ntchito yofunika kwambiri pakuwongolera kayimbidwe ka circadian, mwanjira ina, wotchi yamkati ya thupi.
Wotchi yamkatiyi imagwira ntchito motsatira ndondomeko ya pafupifupi maola 24 ndipo imayang'anira pamene tidzuka komanso tikamagona.
Zimathandizira kuwongolera zinthu monga metabolism, chitetezo cha mthupi, komanso kutupa.
Kusagona mokwanira, kugona masana, ndi kuwala kowala usiku kumasokoneza wotchi yamkatiyi komanso njira zambiri zomwe imawongolera.
Mutha kuganiza kuti mumapuma mokwanira komanso mumadya bwino, koma ngati simugona mokwanira, zilibe tanthauzo paokha.
Chifukwa kugona bwino ndikofunikira pazinthu zambiri zathanzi, muyenera kupanga kugona kwapamwamba kukhala chinthu chofunikira kwambiri usiku uliwonse.
Kodi zotsatira zoipa za kusagona mokwanira ndi zotani?
Akuti pafupifupi munthu mmodzi mwa atatu alionse akuluakulu ndi aŵiri mwa atatu alionse a ophunzira aku sekondale samagona mokwanira usiku uliwonse.
Tsoka ilo, kusagona mokwanira kungapangitse thupi kukhala lotopa, koma likhoza kuvulaza kwambiri kuposa ubwino.
Ngati mulibe tulo, luso lanu lopanga zisankho zabwino limachepetsedwa ndipo mutha kukhala pangozi yagalimoto kapena kufa msanga.
Izi zikuwunikira mfundo yakuti kusagona mokwanira kungawononge luso lachidziwitso.
Kafukufuku wina adapeza kuti kugona kwa maola asanu okha usiku uliwonse, mausiku angapo motsatana, kumachepetsa magwiridwe antchito amalingaliro monga kumwa chakumwa chokhala ndi mowa wa 0.06.
Komabe, kugona mokwanira kumachepetsanso zokolola pantchito. Choipa kwambiri, chizoloŵezi chosagona bwino kapena chosakwanira kumawonjezera chiopsezo chokhala ndi matenda aakulu monga kunenepa kwambiri, matenda a mtima kapena shuga.
Kodi Muyenera Kugona Maola Angati?
Munthu aliyense ali ndi zosowa ndi zomwe amakonda, koma yankho la kuchuluka kwa kugona komwe timafunikira siliri losiyana. Kuchuluka kwa kugona komwe kumafunikira usiku kumatsimikiziridwa ndi zaka. Malingaliro ovomerezeka a nthawi yogona molingana ndi magulu azaka ndi awa:
Akuluakulu (zaka 65+): maola 7-8
Akuluakulu (zaka 18-64): maola 7-9
Achinyamata (zaka 14-17): maola 8-10
Ana a sukulu (zaka 6-13): maola 9-11
Ana asukulu (zaka 3-5): maola 10-13
Makanda (zaka 1-2): maola 11-14
Ana (miyezi 4-11): maola 12-15
Wakhanda (miyezi 0-3): maola 14-17
Komabe, anthu ena angafunike kugona mochuluka kapena mocheperapo kusiyana ndi mmene analimbikitsira, malingana ndi zotsatirazi.
Zachibadwa
Genetics ndizomwe zimatsimikizira kuti timagona maola angati usiku uliwonse. Kusintha kwina kwa majini kungakhudze kuchuluka kwa kugona komwe timafunikira, nthawi ya tsiku yomwe timakonda kugona, komanso momwe timachitira ndi kusowa tulo.
Mwachitsanzo, omwe ali ndi kusintha kwachibadwa kwa chibadwa safuna kugona kwa maola asanu ndi atatu usiku, kugona maola asanu ndi limodzi ndi okwanira kwa iwo.
Ndipo anthu omwe ali ndi kusintha kwina kwa majini amakhudzidwa kwambiri ndi kusowa tulo kapena kugona kwambiri.
Tsoka ilo, chibadwa chanu sichinthu chomwe mungasinthe, ndipo ngati muli ndi chimodzi mwa masinthidwewa, simungasinthe kagonedwe kanu. N’chifukwa chake m’pofunika kusamala mmene mukumvera pogona mokwanira.
Kugona Quality
Kugona bwino kumakhudzanso kuchuluka kwa kugona komwe kumafunikira. Ngati kugona bwino kuli koipa, mungapeze kuti mwatopabe ngakhale mutagona mokwanira.
M'malo mwake, ngati mumagona bwino, mutha kukhala ndi luso lamalingaliro ndi thupi ngakhale pang'ono.
Kafukufuku wambiri wapeza kuti kugona kwakanthawi kochepa komanso kusagona bwino ndizomwe zimayambitsa zovuta zambiri zokhudzana ndi kugona.
Choncho, musamangoganizira za kugona kwa nthawi yaitali, koma kugona kwabwino komanso kosalekeza ndikofunikanso. Komanso, matenda ambiri obwera chifukwa cha kugona, monga kukomoka, amatha kusokoneza kugona bwino.
Ngati nthawi zonse mumaona kuti simugona bwino kapena mwatopa kwambiri ndipo simukudziwa chifukwa chake, ndi bwino kukaonana ndi dokotala.
Zizindikiro za kusowa tulo
Kusowa tuloKuphatikiza pa kusokoneza tulo, kungayambitse mavuto ena monga:
- Kutopa masana kapena kugona
-Kukwiya, kukhumudwa kapena nkhawa
- Zizindikiro za m'mimba
- Chilimbikitso chochepa kapena mphamvu
- Kusakhazikika komanso kuyang'ana kwambiri
- Kusamvana komwe kumabweretsa zolakwika kapena ngozi
- Kuda nkhawa ndi kugona
- Kugwiritsa ntchito mankhwala osokoneza bongo kapena mowa kuti ugone
- Kupweteka kwa mutu
-Kuvuta kucheza kapena kugwira ntchito
Malinga ndi akatswiri, kusowa tulo n’kumene kumachititsa ngozi za galimoto.
Zowopsa Zokhudza Kusowa tulo
Kugona kungachitike pa msinkhu uliwonse, koma zinthu zina zimawonjezera chiopsezo. Izi:
- Yendani pakati pa magawo anthawi
- Kusintha kwa ntchito
- Khala
- Kugwiritsa ntchito caffeine, mankhwala osokoneza bongo kapena mowa
- Kukhala ndi mbiri ya banja la kusowa tulo
- kukumana ndi zochitika zofunika
- Kukhala ndi mimba
- kulowa m'thupi
- Kukhala ndi matenda enaake amthupi kapena m'maganizo
- Khalani mkazi
Malangizo Ogona Bwino
Nawa maupangiri ogona bwino:
Tsatirani ndondomeko yogona nthawi zonse
Kugona nthawi yomweyo usiku uliwonse kumathandiza kuwongolera wotchi yanu yamkati. Kusagona mokwanira kumachitika chifukwa cha kusagona bwino komanso nthawi yayitali.
khalani ndi chizoloŵezi chotsitsimula
Kukhala ndi chizoloŵezi chopumula musanagone kungakuthandizeni kuti mugone. Mwachitsanzo, kumvetsera nyimbo zodekha kumathandiza kuti anthu ena azigona bwino.
pangani malo abwino
Kugona m’chipinda chabata, chamdima ndi kutentha koyenera kungakuthandizeni kugona bwino. Kukhala wotanganidwa kwambiri musanagone komanso malo otentha kwambiri kapena aphokoso kungayambitse kugona.
Chepetsani caffeine, mowa, ndi chikonga
Kafukufuku wasonyeza kuti kugwiritsa ntchito mankhwala a caffeine, mowa, ndi chikonga ndi vuto losagona bwino. Pewani caffeine masana ndi madzulo.
Chepetsani kugwiritsa ntchito kwanu zamagetsi
Kugwiritsa ntchito kwambiri mafoni am'manja ndi zida zamagetsi kumalumikizidwa ndi kusagona bwino. Ngakhale kuyatsa nyali zowala m'chipinda musanagone kumatha kusokoneza kugona.
khalani okangalika
Kafukufuku wasonyeza kuti kusachita zinthu kumayendera limodzi ndi kugona tulo, ndipo mosiyana, kuchita masewera olimbitsa thupi masana kungakuthandizeni kugona bwino usiku.
kusinkhasinkha kuchita
Kusinkhasinkha ndi kupumula kungathandize kukonza kugona bwino komanso kugwira ntchito kwa ubongo.
melatonin yowonjezera
Melatonin Zowonjezera zimalimbikitsidwa kwambiri pazinthu zosiyanasiyana zogona. Melatonin ndi timadzi tachilengedwe tomwe timayendetsa kayendedwe ka kugona muubongo. Zowonjezera za Melatonin zitha kupititsa patsogolo kugona kwa okalamba omwe ali ndi vuto la kusowa tulo.
chowonjezera cha valerian
Valerian ( Valerian officinalis ), nthawi zambiri amadyedwa ngati tiyi kapena zowonjezera kuti achepetse nkhawa ndikuwongolera kugona.
Valerian imaganiziridwa kuti imakhudza milingo ya imodzi mwama neurotransmitters okhazikika m'thupi, gamma-aminobutyric acid (GABA). Imathetsanso kugunda kwa minofu ndikuthandizira kuthetsa ululu wa msambo.
Zinthu zofunika kuziganizira musanagone
osamwa madzi ambiri
Kudzuka usiku kupita kuchimbudzi kumakhala vuto lalikulu pamene mukukula. Musamamwe chilichonse ola limodzi musanagone ndi kupita kuchimbudzi kangapo musanakonzekere kugona.
osamwa mowa
Zakumwa zoledzeretsa zimasokoneza tulo, zomwe zimakupangitsani kudzuka usiku.
Osadya kwambiri pa chakudya chamadzulo
Yesetsani kudya chakudya chamadzulo madzulo komanso Pewani kudya kwambiri maola awiri musanagone. Zakudya zokometsera kapena acidic zimatha kuyambitsa kukhumudwa m'mimba komanso kutentha pamtima, zomwe zimatha kukudzutsa usiku.
musamwe caffeine
Siyani kumwa zakumwa za caffeine osachepera maola asanu ndi limodzi musanagone. Anthu omwe amakhudzidwa ndi caffeine angafunikire kusiya kale.
Chifukwa;
Kuchuluka kwa kugona komwe kumafunikira kumasiyanasiyana kwa munthu aliyense ndipo kumakhudzidwa ndi zinthu zingapo. Komabe, kwa akuluakulu ambiri, maola 7-9 pa usiku ndi ndalama zokwanira. Samalani momwe mukumvera tsiku lonse kuti mudziwe kuchuluka koyenera kwa inu.
Ngati mukugona mokwanira, mudzakhala tcheru ndi mphamvu tsiku lonse. Ngati mukumva kuti ndinu waulesi kapena wotopa nthawi zambiri, mungafunike kugona kwambiri.
Kuti mukhale ndi thanzi labwino, khalani ndi zizolowezi zabwino monga kuchepetsa kumwa mowa mwauchidakwa komanso kumwa mowa, kutsatira ndandanda yanthawi zonse yogona komanso kuti muzigona momasuka.
Zolemba Zomwe Muyenera Kuwerenga
