Kodi Zabwino Pakusoŵa tulo Ndi Chiyani? Njira Yapamwamba Yothetsera Kugona

"Kodi ubwino wa kusowa tulo ndi chiyani?" Funso ndilo vuto limene iwo omwe sangathe kugona ndi kufunafuna njira yothetsera vutoli akuyesera kuthetsa.

Osanenanso za kusowa tulo. M'malo mwake, zimawononga kwambiri malingaliro, thupi ndi thanzi kuposa momwe mungaganizire. Kugona bwino n’kofunika kwambiri kuti munthu akhale wathanzi komanso wamaganizo. 

Kodi kusowa tulo ndi chiyani?

Kusagona tulo ndiko kulephera kugona kapena kugona. Matendawa, omwe amatchedwa vuto la kugona, amatha nthawi yochepa kapena yaitali. Mantha, kutopa, kusalabadira, ndi mutu ndi ena mwa mavuto obwera chifukwa cha kusowa tulo.

Kusowa tulo nthawi zambiri kumagawidwa m'magulu atatu.

• Kusagona tulo kwakanthawi kumatenga pafupifupi sabata imodzi: Izi zikhoza kukhala chifukwa cha kusintha kwa malo, nthawi yogona, kumwa mowa mopitirira muyeso monga tiyi, khofi, mowa.
• Kugona kwakukulu: Zimayambitsa kudzuka pafupipafupi kapena kuvutika kugona. Zimatenga mpaka mwezi umodzi. Izi zimakhudza ntchito za tsiku ndi tsiku ndipo nthawi zambiri zimagwirizana ndi kupsinjika maganizo.
• Kusagona tulo kosatha: Muzochitika zomwe zimapitilira mwezi umodzi, kusowa tulo kumakhala kosalekeza. Kutopa kwakuthupi ndi m'maganizo, zokhudzana ndi zaka ndi zina mwazomwe zimayambitsa matendawa.

Kodi chimayambitsa kusowa tulo ndi chiyani?

Kusagona tulo kwakukulu kumayambitsidwa ndi kupsinjika kwa banja kapena ntchito, kapena kuvulala. Kumbali ina, kusowa tulo kosatha nthawi zambiri kumawonedwa ngati zotsatira za mavuto ena. Choncho, amatchedwanso kusowa tulo kwachiwiri. Tikhoza kutchula zifukwa za kusowa tulo motere:

• Mankhwala a mphumu, chimfine ndi ziwengo
• Matenda a ubongo monga Alzheimer's ndi Parkinson's disease
• matenda a miyendo yosakhazikika zinthu monga kusokonezeka kwa kugona ndi kubanika
• Mavuto omwe amayambitsa kupweteka kosalekeza, monga nyamakazi
• chithokomiro chochuluka kwambiri
• Mavuto a thanzi omwe amayambitsa kupuma, monga mphumu
• Kusamba
• Kumwa mowa mwauchidakwa, fodya, mowa kapena zinthu zina zofananira nazo
• nkhawa masana
• Kugona pabedi lina osati lanu
• nthawi yoyesera kugona
• kudya kwambiri

Mankhwala Ogona a Kugona

Mapiritsi ogonetsa si njira yothetsera vuto la kusowa tulo. Izi ndizopanga chizolowezi. Mukangoyamba, simungayime.

Zimakhalanso ndi zotsatira zoyipa monga pakamwa pouma, chizungulire, kutentha kwa mtima, kudzimbidwa, kutsekula m'mimba, kufooka, kugwedezeka kosalamulirika. Choncho imwani mapiritsi ogona chifukwa cha kusowa tulo Musagwiritse ntchito kuthetsa vutoli. Kuti mupeze njira yothetsera vuto la kusowa tulo, sankhani njira zachilengedwe zomwe zalembedwa pansipa.

Zotsatira za Insomnia

• Kufooka
• Kufooka
• Dzanzi
• Kusowa chidwi
• Matenda okhumudwa
• masomphenya awiri
• chiopsezo cha matenda a mtima

Kodi Zabwino Pakusoŵa tulo Ndi Chiyani?

Tsopano "Chabwino kusowa tulo ndi chiyani?" Tiyeni tiwone njira zachilengedwe ndi zitsamba zomwe zitha kukhala njira yothetsera vuto la kusowa tulo. Ndaziika m'magulu osiyanasiyana kuti zimveke mosavuta.

Zakudya Zomwe Ndi Zabwino Kwa Kugona

1. Kiwi

• Idyani ma kiwi awiri atsopano ola limodzi musanagone. 
• Mukapitiliza izi usiku uliwonse, mudzayamba kuwona zotsatira mkati mwa milungu ingapo.

kiwiLili ndi ma antioxidants ambiri omwe amachepetsa kupsinjika kwa okosijeni mu ubongo zomwe zingayambitse kusowa tulo. Lilinso ndi serotonin, yomwe imathandiza kumasuka maganizo.

2. Nthochi

• Dulani nsonga za nthochi imodzi ndikuwiritsa mu kapu yamadzi kwa mphindi 10.
• Thirani madzi mu kapu ndikuwonjezera ufa wa sinamoni.
• Pakuti pamene kwatentha.
• Mukhozanso kudya nthochi yakupsa musanagone.
• Chitani izi mukakhala ndi vuto logona.

nthochi ndipo khungwa lake lili ndi potaziyamu, magnesium, tryptophan. Zakudya zofunikazi zimayang'anira kugwira ntchito kwa ubongo ndi thupi. Amapanganso milingo ya mahomoni oletsa kugona monga melatonin ndi serotonin. Motero, imamasula ubongo ndi kuchititsa tulo.

3. Uchi

• Idyani supuni 1-2 za uchi musanagone. 
• Chitani izi usiku uliwonse.

asanagone idyani uchiamapatsa chiwindi glycogen wokwanira kuti agwiritse ntchito usiku wonse. Mlingo wa glycogen m'thupi ukatsika, mahomoni opsinjika (cortisol) amapangidwa.

Izi zimayambitsa kusowa tulo. Izi zitha kulamuliridwa mosavuta podya uchi usiku uliwonse. Kuphatikiza apo, uchi uli ndi ma antioxidants omwe amachepetsa kupsinjika kwa okosijeni m'thupi.

4. Mkaka

• Kutenthetsa mkaka pang'ono ndi kumwa kwa mphindi 10-15 musanagone. 
• Chitani izi usiku uliwonse. 

Mkaka, womwe umakhala wodekha komanso umalimbikitsa kugona tryptophan Lili.

Mafuta Abwino Kwa Kugona

1. Mafuta a lavenda

• Mafuta a lavenderIgwetseni pamtsamiro womwe mukugona. 
• Bwerezani izi usiku uliwonse.

Lavenda ali ndi fungo lokoma lomwe ambiri aife timakonda. Ndi sedative yofatsa. Komanso kulinganiza maganizo. Zimachepetsa nkhawa komanso zimapereka kugona bwino.

2. Mafuta a kokonati

• Sakanizani supuni imodzi ya mafuta a kokonati, supuni 1 ya uchi ndi mchere wa m'nyanja.
• Idyani izi musanagone.
• Bwerezani usiku uliwonse kuti mugone nthawi zonse.

Mafuta a kokonatiLili ndi mafuta ambiri apakati omwe amapereka mphamvu ku thupi. Zimathandizanso kuwongolera kupanga kwa mahomoni. Izi zimayang'anira tulo.

3. Mafuta a Castor

• Ikani dontho la mafuta a castor m'zikope zanu ndikupaka. 
• Samalani kuti musatenge mafuta m'maso mwanu. 
• Chitani izi usiku uliwonse musanagone.

Mafuta aku IndiaZimadziwika kuti zimapereka nthawi yayitali yogona.

4. Mafuta a nsomba

• Tengani kapisozi imodzi yamafuta a nsomba ndi chakudya tsiku lonse.

Mafuta a nsomba Lili ndi omega 3 fatty acids. DHA, mtundu wa omega 3 fatty acid, imathandiza kutulutsa melatonin, timadzi ta kugona mu ubongo.

Zomera Zabwino Kwa Kugona

1. Muzu wa Valerian

• Zilowerereni supuni ya tiyi ya muzu wouma wa valerian m'madzi kwa mphindi 5 mpaka 10.
• Senani ndi kumwa tiyi wamankhwalawa maola awiri musanagone.
• Mutha kumwa izi usiku uliwonse.

mizu ya valerian Imakhala ndi kukhazika mtima pansi kwenikweni. Idzachepetsa nthawi yomwe imakutengerani kuti mugone. Zimakuthandizaninso kugona nthawi yayitali. Zimawonjezera kuchuluka kwa mankhwala otchedwa GABA mu ubongo, omwe amachititsa kuti mitsempha ikhale yodekha.

Chenjerani!!! Muzu wa valerian ungayambitse maloto omveka bwino komanso maloto owopsa mwa anthu ena. Choncho, funsani dokotala musanayese.

2. Garlic

• Kuwaza clove wa adyo ndi kuwonjezera pa kapu ya mkaka.
• Onjezani kotala chikho cha madzi kusakaniza ndi wiritsani mpaka chikho chimodzi cha mkaka adyo chitsalira.
• Imwani mkaka wotenthawu mphindi zochepa musanagone.
• Mutha kuchita izi usiku uliwonse.

adyo wanu Mphamvu yake ya antioxidant ndi antimicrobial imasunga madzi am'thupi ndi ziwalo zopanda matenda. Zimathandizanso kuti mtima ndi ubongo zizigwira ntchito bwino. Choncho, imayang'anira nthawi ya kugona.

3. Jujube

• Wiritsani jujube wodzaza dzanja mu makapu awiri amadzi kwa mphindi 10 ndikusefa.
• Imwani kapu yamadzi otentha kapena ozizira awa. Mukhoza kusunga zina zonse mufiriji.
• Imwani kapu ya tiyi wa jujube patsiku.

Jujube Ndi sedative yofatsa yomwe imakhudza mbali ya hippocampus ya ubongo. Mwachibadwa amapereka tulo.

Tiyi Wazitsamba Ndi Wabwino Kwa Kugona

1. Tiyi ya Chamomile

• Ikani supuni 2 za maluwa a chamomile mu tiyi ndikuwonjezera 250 ml ya madzi.
• Wiritsani m'madzi kwa mphindi 10.
• Sefa ndi kumwa tiyi.
• Mutha kumwa makapu awiri a tiyi ya chamomile patsiku.

tiyi chamomile Nthawi zambiri amatchedwa tiyi wogona. Apigenin mu tiyi iyi imamangiriza ku zolandilira zina muubongo ndipo imapereka chisangalalo.

2. Tiyi wobiriwira

• Thirani supuni 1 ya tiyi wobiriwira mu kapu yamadzi kwa mphindi zingapo.
• Ndiye kupsyinjika ndi kuwonjezera uchi kuti kukoma.
• Imwani tiyi wanu kukatentha.
• Mutha kumwa kapu ya tiyi wobiriwira musanagone.

Tiyi wobiriwira, Ndi mankhwala abwino kwambiri a kusowa tulo. Lili ndi amino acid L-theanine, yomwe imapereka kugona.

3. Tiyi ya Rooibos

• Zilowerereni supuni imodzi ya tiyi ya rooibos m'madzi otentha kwa mphindi 1 mpaka 5.
• Sungani ndi kuwonjezera mkaka, shuga kapena uchi malinga ndi kukoma kwanu.
• Imwani tiyi wofunda.
• Mutha kumwa kapu ya tiyi wa rooibos panthawi yomwe mukuvutika kugona.

tiyi wa rooibos Amagwiritsidwa ntchito kwambiri kusowa tulo padziko lonse lapansi. Lili ndi antioxidant yambiri ndipo ilibe caffeine. Zimachepetsa nkhawa. Imakhala ndi mpumulo komanso yodekha.

4. Tiyi ya Melissa

• Zilowerereni supuni 2 za masamba a mandimu ouma mu kapu yamadzi otentha kwa mphindi zisanu.
• Sefa ndi kumwa tiyi.
• Mutha kumwa makapu awiri kapena atatu patsiku. Imwani galasi makamaka kwa ola limodzi musanagone.

Melissa ali ndi mankhwala okhala ndi zinthu zokhazika mtima pansi. Kuchepetsa kwake kumapangitsa kugona bwino komanso nthawi yayitali.

Mavitamini Abwino Kwa Kugona

Mavitamini ena ndi ofunikira kuti munthu azigona mokwanira. Kugona kumatha kuchitika pamene mavitaminiwa alibe m'thupi.

• Kuperewera kwa vitamini B3, B5, B9 ndi B12 kungayambitse kusowa tulo. Pakakhala kuperewera, kufooka, kutopa ndi kusowa tulo kumawoneka. Idyani zakudya zokhala ndi mavitamini amenewa, monga mazira, nkhuku, mkaka.
• vitamini AZimagwira ntchito yofunika kwambiri pakugwira bwino ntchito kwa ubongo, makamaka pakugona ndi kukumbukira. Zakudya zokhala ndi vitamini A wambiri zimaphatikizapo nyama, mazira, nkhuku, ndi mkaka.
• Mavitamini C ndi E ndi ma antioxidants amphamvu. Zimalepheretsa kupsinjika kwa okosijeni kukhudza kugona. Idyani zakudya zambiri zopatsa mavitaminiwa, monga zipatso za citrus, zipatso, tomato, mtedza, azitona, nyongolosi yatirigu.
• Vitamini wina amene angakuthandizeni kugona bwino Vitamini Dndi Ntchito yake yayikulu ndikukulitsa ndi kukonza mafupa abwino. Kuperewera kwake kungayambitse kusowa tulo komanso kutopa kwambiri. Pitani padzuwa ndikudya zakudya zokhala ndi vitamini D monga nsomba ndi oyster.
• Kuperewera kwa Magnesium Zimayambitsanso kusowa tulo. Magnesium imathandizira kukhalabe ndi GABA, neurotransmitter yolimbikitsa kugona. Idyani zakudya zokhala ndi magnesium monga masamba obiriwira, njere za dzungu, nyemba ndi mtedza.

Zakudya Zolimbikitsa Kugona

Tikudziwa kuti kusowa tulo kosatha kumayambitsa matenda. Kuti tikhale ndi thanzi labwino, timafunika kugona kwa maola 7 mpaka 9 usiku. Ngakhale kuti n’kofunika, anthu ambiri sagona mokwanira. Zifukwa za izi ndi monga kugona tulo komanso kudzuka pafupipafupi. Kuonjezera pa zakudya zomwe tazitchula m’gawo lazakudya zomwe ndi zabwino ku tulo tapamwambazi, palinso zakudya zomwe zimabweretsa tulo. Tiyeni tikambirane zimenezi.

• Madzi a Cherry

Kumwa madzi a chitumbuwa chowawasa musanagone kumapangitsa kugona bwino. Imalimbikitsa kugona chifukwa imayendetsa wotchi yamkati ya thupi.

• Hindi

Turkey nyamaimawonjezera kupanga melatonin, timadzi timene timayambitsa kugona tryptophan ali ndi amino acid. Mapuloteni omwe ali mu Turkey amathandizanso m'njira iyi.

• Amondi

AmondiNdi chimodzi mwa zakudya zopatsa tulo. Chifukwa ndi gwero la melatonin. Lilinso ndi milingo yabwino kwambiri ya magnesium. Magnesium imapangitsa kugona bwino kwa omwe ali ndi vuto la kugona.

• nsomba zamafuta

SalimoniMa omega 3 fatty acids ndi vitamini D ali mu nsomba zamafuta monga tuna, trout ndi mackerel amawongolera kugona. Chifukwa zonsezi zimadziwika kuti zimawonjezera kupanga kwa ubongo wa serotonin, yomwe imapereka kufalitsa tulo.

• Walnut

WalnutNdiwolemera kwambiri mu magnesium, phosphorous, mkuwa ndi manganese. Komanso, omega 3 mafuta acids ndi linoleic acid Muli mafuta athanzi monga Walnuts ndi imodzi mwazakudya zabwino kwambiri za melatonin yowongolera kugona. Pachifukwa ichi, imapangitsa kugona bwino. 

• mpunga woyera pilaf

Kudya zakudya zokhala ndi index yayikulu ya glycemic, monga mpunga woyera pilaf maola angapo asanagone, kumapangitsa kugona bwino. Izi zili choncho chifukwa lili ndi tryptophan yomwe imapangitsa kugona. Tryptophan imathandizira kugona. Zimawonjezeranso milingo ya serotonin muubongo, yomwe ndiyofunikira pakuwongolera kugona.

• Anagulung'undisa oats

Mofanana ndi mpunga, Anagulung'undisa oats Zimayambitsanso tulo tikamadya musanagone. Kuphatikiza apo, oats ndi gwero lofunikira la melatonin.

• letesi

letesindi gwero la lacturarium lomwe limadziwika kuti lili ndi mankhwala osokoneza bongo omwe amakhudza kugona.

Zowonjezera Zothandizira Kugona

• Melatonin

MelatoninNdi hormone yopangidwa mwachibadwa ndi thupi. Zimauza ubongo kuti nthawi yagona. Mlingo wa hormone iyi mwachibadwa umakwera madzulo ndikugwa m'mawa. Choncho, kumwa mankhwala owonjezera a melatonin kumathandiza kugona, makamaka pamene kayendedwe ka melatonin kasokonezeka, monga jet lag.

• mizu ya valerian

ValerianNdi chowonjezera chachilengedwe chothandizira nkhawa, kupsinjika maganizo, ndi zizindikiro za menopausal. Ilinso pakati pa mankhwala azitsamba omwe amagwiritsidwa ntchito ngati mapiritsi ogona.

• mankhwala enaake a

mankhwala enaake andi mchere wokhudzidwa ndi mazana azinthu m'thupi la munthu. Ndikofunikira kuti ubongo uzigwira ntchito komanso thanzi la mtima. Kuphatikiza apo, imachepetsa malingaliro ndi thupi. Izi zimapangitsa kukhala kosavuta kugona.

• Maluwa achisangalalo

Passionflower, yomwe imadziwikanso kuti "Passiflora incarnata" kapena "maypop," ndi mankhwala otchuka azitsamba othetsera kusowa tulo. Zotsatira za kufalitsa kwa passionflower zadziwika m'maphunziro a nyama. Zotsatira zake mwa anthu zimadalira mawonekedwe omwe amadyedwa.

• glycine

glycineNdi amino acid yomwe imagwira ntchito yofunika kwambiri pamanjenje. Zimathandiza kugona. Popeza glycine imachepetsa kutentha kwa thupi panthawi yogona, imalola thupi kumvetsetsa kuti ndi nthawi yoti mugone.

Glycine imapezeka mu mawonekedwe a mapiritsi kapena ngati ufa womwe ukhoza kuchepetsedwa m'madzi. Zakudya monga msuzi wa mafupa, nyama, mazira, nkhuku, nsomba, nyemba, sipinachi, kale, nthochi ndi kiwi ndi magwero achilengedwe a glycine.

• tryptophan

Kutenga amino acid wofunikira ngati chowonjezera kumathandizira kugona. 

• Ginkgo biloba

Ngati mudya zitsamba zachilengedwe 30-60 mphindi musanagone, kupsinjika kumachepa. Amapereka mpumulo komanso amalimbikitsa kugona.

• L-Theanine

Kugwiritsa ntchito chowonjezera ichi kumapereka mpumulo. Mwachibadwa zimapangitsa kukhala kosavuta kugona. 

Njira Zobweretsera Tulo

"Kodi ubwino wa kusowa tulo ndi chiyani?" Tinakambilana za zakudya, mafuta, tiyi wa azitsamba ndi zakudya zopatsa thanzi zomwe zimathandiza kusowa tulo. Tsopano tiyeni tikambirane njira kugona mwamsanga ndi kugona.

1) Samalani nthawi yogona

Thupi liri ndi dongosolo lowongolera monga circadian rhythm. Iyi imatchedwa wotchi yamkati. Zimakupangitsani kukhala maso masana ndi kugona usiku.

Kugona nthawi yomweyo ndikudzuka nthawi yomweyo tsiku lililonse kumayendetsedwa ndi wotchi yamkati. Matupi athu akamatsatira ndondomekoyi, zimakhala zosavuta kugona ndi kudzuka nthawi yomweyo tsiku lililonse. Kukhazikitsa nthawi yogona ndiye chinsinsi cha kugona kwabwino.

2) Usana ndi mdima ndizofunikira mofanana

Chimodzi mwa zinthu zomwe zimakhudza wotchi ya mkati mwa thupi ndi kuwala. Kuwala kosakhazikika kumayambitsa kusokoneza kayimbidwe ka circadian. Zotsatira zake, vuto la kugona limayamba. Kukhala mdima usiku kumakumbutsa thupi la tulo. Kafukufuku akuwonetsa kuti mdima ndi mahomoni ofunikira pakugona. melatonin zikuwonetsa kuchuluka kwa kupanga.

Ngati n’kotheka, sungani chipinda chanu chamdima usiku. Gwiritsani ntchito ngakhale makatani amdima pa izi.

3) Osayang'ana koloko nthawi zonse

Si zachilendo kudzuka pakati pa usiku. Komabe, vuto la kugona limatha kukhala lotopetsa. Anthu amene amavutika kugona amayang’ana koloko nthawi zonse pakati pa usiku. Amayamba kuganiza kuti sangathe kugona. Ngati n'kotheka, chotsani wotchi m'chipindamo kapena pewani kuyang'ana koloko nthawi zonse.

4) Osagona masana

Amene sangathe kugona usiku amagona masana. Izi nthawi zambiri zimayambitsa kugona masana. Kafukufuku wina akusonyeza kuti kugona masana kumayambitsa kugona usiku kwambiri. Zimayambitsanso vuto la kugona.

Popeza kugona kwanthawi yayitali masana kumatha kukhudza kugona usiku, yesetsani kuchita momwe mungathere masana. confectionery musatero.

5) Kuchepetsa kutentha ndi kuvala masokosi

Kutentha kwa thupi kumasintha mukagona. Pamene kutentha kwathunthu kumachepa, kutentha kwa manja ndi mapazi kumawonjezeka. Ngati chipinda chanu chikutentha kwambiri, zimakhala zovuta kugona. Kusintha kutentha kwa chipinda kukhala pakati pa 15-23 ° C kumakupatsani mwayi wogona mwachangu.

Zokonda zaumwini zimasiyana. Choncho dzipezereni kutentha kwabwino kwambiri. Komanso, kuvala masokosi kumapazi kapena kusamba kotentha kumathandiza kufulumizitsa kusintha kwa kutentha kwa thupi ndikukuthandizani kugona.

6) Chitani masewera olimbitsa thupi "4-7-8".

Zochita "4-7-8" ndi njira yosavuta koma yamphamvu yopumira yomwe imalimbikitsa bata ndi kumasuka. Amamasuka asanagone. Ndi ntchito yopuma yomwe imatsitsimula dongosolo lamanjenje. Itha kugwiritsidwa ntchito nthawi iliyonse mukakhala ndi nkhawa kapena kupsinjika. Zimatheka Bwanji?

• Sinthani kaimidwe kanu kuti muzitha kupuma mosavuta.
• Ikani lilime lanu pakamwa panu. Tumizani mpweya ndi mluzu mkamwa mwanu.
• Tsekani pakamwa panu ndikupumira mkati mowerengera zinayi.
• Kenako gwirani mpweya wanu kwa mphindi zisanu ndi ziwiri.
• Pumulani mpweya wanu potsegula pakamwa panu pang'ono, kuwerengera mpaka eyiti ndikupanga phokoso.
• Pumani kachiwiri. Bwerezani izi katatu mpaka mutakhala bata ndikukonzekera kugona.

Ngati muzichita tsiku ndi tsiku, njirayi idzakuthandizani kugona mofulumira.

7) Samalani nthawi ndi zomwe mumadya

Zakudya zomwe mumadya musanagone zimakhudza kugona. Mwachitsanzo, kafukufuku wasonyeza kuti kudya zakudya zopatsa mphamvu zambiri kungawononge tulo tabwino.

Ngati mukudya chakudya chamadzulo chamadzulo, idyani maola anayi musanagone kuti mukhale ndi nthawi yokwanira yogaya.

Si bwino kugona ndi mimba yokhuta. Muyenera kuyembekezera nthawi yokwanira kuti mimba yanu igaye chakudya musanagone.

8) Mverani nyimbo zopumula

Nyimbo zimathandizira kwambiri kugona. Itha kugwiritsidwanso ntchito kukonza vuto la kugona kosatha monga kusowa tulo.

Ngakhale popanda nyimbo zotsitsimula, kutsekereza phokoso kumathandizanso kugona ndi kugona kosasokonezeka.

9) Idyani chakudya cham'mawa

Kudya chakudya cham'mawa ndikofunikira kuti mugone bwino. Tryptophan imathandizira kugona bwino. tryptophanndi amino acid wofunikira omwe amasandulika kukhala serotonin mu ubongo ndiyeno amasinthidwa kukhala melatonin.

Chosangalatsa ndichakuti, kutembenuka kwa tryptophan kukhala melatonin ndikwambiri pamaso pa kuwala osati mumdima. Chifukwa chake, kuti muchulukitse kupanga melatonin, nthawi yakudya kwa tryptophan ndi kuyanika ziyenera kuyenderana.

Chifukwa chake, kudya zakudya zokhala ndi tryptophan pa chakudya cham'mawa komanso kuwunikira masana kumakulitsa kupanga melatonin, kukuthandizani kugona bwino usiku.

Zakudya zina zokhala ndi tryptophan zomwe mungadye chakudya cham'mawa ndi mkaka, tchizi, mazira, nyama, oat bran, mtedza ndi mbewu.

10) Kuchita masewera olimbitsa thupi

Kuchita masewera olimbitsa thupi kumapindulitsa kugona bwino. Kuchita masewera olimbitsa thupi kumawonjezera kupanga serotonin mu ubongo. Imawongolera nthawi komanso kugona bwino pochepetsa kuchuluka kwa mahomoni opsinjika cortisol. Komabe, ndikofunikira kuti musapitirire. Kuchita masewera olimbitsa thupi kwambiri kungayambitse kugona.

Nthawi yochita masewera olimbitsa thupi ndiyofunikanso kwambiri. Kuti mugone bwino, kugwira ntchito m’mawa kwambiri n’kwabwino kusiyana ndi kugwira ntchito masana.

11) Pangani bedi lanu kukhala labwino

Chitonthozo cha bedi chimakhudzanso kugona. Ubwino wa pilo nawonso ndi wofunika kwambiri. Komanso, kugwiritsa ntchito duveti yolemera kapena bulangeti kumachepetsa nkhawa. Zimapereka kugona bwino.

Nsalu za zovala zomwe mumavala pabedi zimakhudzanso kugona. Valani zovala zabwino kuti zikusungeni pa kutentha koyenera usiku wonse.

12) Zimitsani magetsi onse

Kuwala kopangidwa ndi zida zaukadaulo kumapangitsa kuti kugona kumakhala kovuta. Kugwiritsa ntchito wailesi yakanema kapena foni yam'manja kumabweretsa vuto kugona. Kuti mugone mopanda zododometsa, muyenera kuzimitsa magetsi onse ndikugona pamalo otalikirana ndi makompyuta ndi mafoni am'manja.

13) Yesani Aromatherapy

aromatherapyAmathetsa matenda monga kusowa tulo komanso nkhawa. Aromatherapy imagwiritsidwa ntchito kwambiri ndi omwe akuvutika kugona. Chifukwa kumapereka mpumulo komanso kumathandiza kugona. Mutha kuyika zonunkhiritsa mchipinda chanu kuti mugone bwino.

14) Chepetsani caffeine

Kafeini nthawi zambiri amakhala maso. Amapezeka muzakudya ndi zakumwa monga chokoleti, khofi, soda, ndi zakumwa zopatsa mphamvu. Tsoka ilo, caffeine imasokoneza kugona. Kafukufuku wasonyeza kuti kumwa caffeine kumapangitsa kuti zikhale zovuta kugona. 

Ngakhale zotsatira za caffeine zimasiyana munthu ndi munthu, muyenera kumwa kafeini osachepera maola asanu ndi limodzi musanagone.

15) Sinthani malo anu ogona

Kugona kwabwino kumadalira momwe thupi lanu lilili usiku. Pali malo atatu ogona: kugona chagada, chafufumimba kapena chammbali.

Ngakhale kuti zokonda zanu zimagwira ntchito yofunika kwambiri posankha malo ogona, kugona pambali panu ndi bwino kuti mugone bwino kwambiri. Ngati mumagona kumbali yanu, mukhoza kuika pilo pakati pa miyendo yanu kuti muthandizidwe kwambiri kumbuyo.

16) Werengani

Kuwerenga ndi ntchito yopumula musanagone. Koma musawerenge ma e-mabuku. Mabuku apakompyuta amatulutsa kuwala komwe kumachepetsa kutulutsa kwa melatonin, zomwe zimapangitsa kuti zikhale zovuta kugona komanso kutopa tsiku lotsatira. Choncho, werengani buku la thupi kuti mugone bwino.

17) Yesetsani kukhala maso

Ukagona ndi kudzikakamiza kugona, sungathe kugona. M'malo mwake, gwiritsani ntchito njira ina. Mwanjira imeneyi, muyenera kuyesetsa kukhala maso m'malo mogona.

Kafukufuku wina anapeza kuti anthu amene anayesa njira imeneyi anagona mofulumira. Izi zili choncho chifukwa kupanikizika kokhudzana ndi kugona kumachepa.

Ndiye musiya kudabwa ngati ndingagone. Osathamangira kugona. Dzipatseni nthawi.

18) Ganizirani za nthawi zosangalatsa

M’malo mongogona pabedi n’kumada nkhawa ndi zinthu zopanikiza, ganizirani zinthu zimene zimakusangalatsani. Njirayi imakulolani kuti mukhale ndi malingaliro abwino m'malo molimbana ndi nkhawa musanayambe kugona. Umagona tulo osazindikira.

Kufotokozera mwachidule;

Kugona bwino ndi kopindulitsa pa thanzi monga kudya, kumwa, ndi kuchita masewera olimbitsa thupi pafupipafupi. Anthu ena amavutika kugona ndi kugona. Matendawa amasanduka kusowa tulo kosatha pakapita nthawi. Ndiye ndi chiyani chomwe chili chabwino kwa kusowa tulo?

Monga tanenera m'nkhani yathu, ndikofunikira kuyesa kugona mwachibadwa. Mutha kugwiritsa ntchito zakudya zopatsa tulo komanso zopatsa thanzi pochita izi. Pogwiritsira ntchito njira zochepetsera kugona, mukhoza kutsegula zitseko za tulo tabwino.

Gwero: 1, 2, 3, 4