7 malamulo a kugona kwa kukongola

Kugona usiku ndi njira yabwino kwambiri yothetsera thupi lotopa, kugwiritsidwa ntchito tsiku la mphamvu, komanso khungu. Zomalizazi zifotokozedwa m'nkhaniyi. Masana, khungu limakhala ndi mavuto ambiri, kuphatikizapo kugwiritsa ntchito zodzoladzola zokongoletsera khungu la nkhope, mpweya wochokera mumzinda wa dothi, dzuwa, dzuwa, mphepo, chisanu. Maonekedwe a khungu, kuwonjezera pa zinthu zomwe tafotokozazi, zimayambanso chimodzimodzi ndi maonekedwe a nkhope. Ziribe kanthu kaya tikukwiya kapena kukwiya, osangalala kapena kumwetulira. Pogona tulo, melatonin imapangidwa ndi khungu - hormone yomwe imawathandiza kugwira ntchito ya tsiku ndi tsiku, komanso kubwezeretsa khungu pakagona. Anthu amene amadwala chifukwa chosowa tulo, madokotala amanena kuti mankhwalawa amakhala ndi melatonin. Komabe, zotsatira za mankhwalawa sizing'ono, kotero kugona n'kofunika kwambiri.

Kuti mukhale ndi maganizo abwino, ndipo khungu limayang'ana mwatsopano komanso momasuka, muyenera kutsatira malamulo angapo ofunikira.

Lamulo loyamba. Kugona munthu kumafunika maola 8 pa tsiku. Anthu omwe sagone kapena akuvutika ndi kusowa tulo, amakalamba mofulumira ndipo chiyembekezo cha moyo wa anthu oterowo ndi chochepa. Amayendera m'magawo angapo: 1 gawo - siteji ya nthiti yodzidzimutsa; Gawo 2 - kugona tulo; Gawo 3 - kusintha kwa tulo tofa nato; 4 gawo - gawo la kugona kofulumira kwambiri; Gawo 5 - kugona mofulumira. Kuti mukhale bwino ndikubwezeretsanso thupi, nkofunika kuti gawo la tulo tofa nato likhale maola awiri ndi mphindi 30. Kugalamuka kuyenera kukhala 8 koloko m'mawa. Koma chifukwa cha nyimbo zamakono zamasiku ano, zimachitika nthawi zambiri. Choncho, muyenera kudziyesa kuti mukhale ndi malamulo, kugona nthawi imodzi, makamaka mpaka pakati pausiku, kuti kugona kuli kovuta, ndipo kuwuka n'kosavuta.

Lamulo lachiwiri. Konzani zakudya zabwino. Ambiri akulakwitsa chifukwa mungathe kudya maola 18 okha. Izi siziri zoona. Chakudya chotsiriza chiyenera kukhala maola awiri asanagone. Komabe, ndi bwino kukumbukira kuti mu chakudya chino muyenera kudya chakudya chowoneka bwino, makamaka masamba. Mwachitsanzo, mukhoza kudya saladi, zipatso zamasamba, tchizi kapena msuzi wonyezimira. Simungathe kudya zokoma, zophika, zonunkhira, kusuta ndi mchere (salt mu thupi, zomwe zingayambitse matumba pamaso.) Mwa kutsatira malamulo awa, simungogone kokha komanso mwamtendere, komanso musunge kachiwerengero kanu kakang'ono ndi kapangidwe kabwino ka zakudya.

Ulamuliro wachitatu. Feng shui pang'ono. Chipinda chogona ndi malo ogona. Bedi ndi malo ogona. Choncho, m'chipinda chogona sichivomerezeka kugwira ntchito ndi zikalata, malo anu ogwira ntchito, kuika makompyuta kapena TV, komanso kuwalola alendo. Chipinda chogona chiyenera kukhazikitsa mtendere, chisangalalo. Ndipo ngati mutagwira ntchito m'chipinda chogona, perekani mapepala, ndiye mutha kusokonezeka. Ngati mumakonda kugona masana, ndi bwino kutero, mwachitsanzo, m'chipinda chogona pabedi, chifukwa chipinda chogona ndi malo ogona usiku.

Lamulo lachinayi. Ulamuliro wa bedi lokoma ndi lolondola. Ngati mukugona pa pillow mkulu, omwe agogo aakazi omwe adatipatsa nthawi yomwe tidawachezera m'mudzimo, tipezani. Pamwamba ndi mwamphamvu kwambiri yophimba piyendo ndiyomwe imayambitsa matenda awiri, mutu wa m'mawa. Choyenera, mtsamiro sayenera kukhala wofewa kapena wolimba kwambiri, ndikofunikira kupeza malo apakati. Chingwecho chiyenera kukhala chokwanira, kutalika kwake kumakhala kofanana ndi mtunda wa khosi mpaka kumapeto kwa phewa. Pankhaniyi, katundu pa khosi adzakhala yunifolomu. Msuti sayenera kukweza mapewa. Koma inu simungakhoze kugona popanda pillow, izo zikhoza kutsogolera ku mawonekedwe a edema. Mateti omwe mumagona nawo ayenera kukhala ovuta, zogona ndi zofunika kuchokera ku zinthu zakuthupi ndi zachilengedwe, bedi liyenera kukhala lalikulu. Pofuna kugona kunali kozama, mu chipinda chogona mumayenera kukhala ndi mdima wabwino, ndi pansi pa mphamvu ya thupi ili kuyamba kugona.

Ulamuliro wachisanu. Pa nthawi ya tulo, tsitsi silingamveke muzovala zolimba, kupanga mchira, zophimba tsitsi ndi kuwakoka ndi magulu a mphira. Izi zimapangitsa kuti mababu a mutu ndi tsitsi asakhale okwanira, omwe ali ndi mpweya, womwe mutu umadwala m'mawa, tsitsi lidzakula pang'onopang'ono ndipo lidzadulidwa. Ngati mwazolowera kugona ndi tsitsi losakanizika, ndiye kuti njira yabwino kwambiri ndikuti musamangidwe kansalu kolimba ndi kuumitsa ndi bandeti yolimba. Pogwiritsa ntchito zophimba tsitsi, simukufunikira kuzichita usiku. Osati kokha, pokhala ndi tsitsi lopweteka musanayambe kuchitapo kanthu, mudzavutika usiku wonse, ndipo ngakhale kugona moipa. Mmawa wotsatira mukhoza kungoyambitsa kutentha ndi kukonza tsitsi ndi njira yapadera.

Ulamuliro wachisanu ndi chimodzi. Zochita zathupi, maseŵera ayenera kutha maola atatu asanagone. Apo ayi, munthuyo sangathe kugona kwa nthawi yayitali, chifukwa zidzakhala zovuta kuti thupi lisinthe "mawonekedwe". Zochita za masewera zimapangidwa bwino kunja, pakuchita masewera olimbitsa thupi mumlengalenga, pamakhala maselo okhutira ndi oxygen m'selo iliyonse ya thupi, zomwe zingathandize kuti kugona kukhale kolimba.

Ulamuliro wachisanu ndi chiwiri. Pa loto ndikofunikira kukonzedwa. Asanagone sali woyenera kuti apange phokoso, kulumbirira, kuwonerera TV, kugwira ntchito ndi zikalata kapena kukhala pa kompyuta. Mukhoza kutsamba kapena kusamba ndi mafuta onunkhira odzola, mwachitsanzo, ndi mafuta a lavender. Kungogona pabedi, mukhoza kuwerenga buku. Kutentha kwabwino kwambiri kwa kugona kumafunika pafupifupi madigiri 18. Choncho, musanagona, nkofunika kuti mutsegule chipinda.

Potsatira malamulo osavutawa, mudzagona ngati mwana, zosavuta kugona ndi kumangokhalira kumangokhalira kugona, komanso osadwala chifukwa cha kugona. Khungu lanu lidzakhala lowala bwino ndikuwoneka mwatsopano. Ngati mukuvutika ndi kusowa tulo ndipo simukumva ngati mukugona, koma simukupeza, ndiye tsatirani ndi dokotala yemwe angadziwe chifukwa chake. Maloto okoma kwa inu.