Mwamuna amagona gawo limodzi mwa magawo atatu a moyo wake, panthawi imodzimodziyo akudandaula kuti patsikulo sali maola 48. Ndiye ntchito ndi kumasuka zikanakhala zotalika. Kwa ogwira ntchito ogwira ntchito ndi omwe amakonda kugona kanthawi chabe nkhaniyi idzakhala.
Cholinga cha kugona ndi kubwezeretsa mphamvu zamoyo. N'zochititsa chidwi kuti nthawi yopumula sizomwe zimapangitsa kuti munthu azigona mokwanira usiku, chifukwa munthu aliyense amakhala ndi nthawi yokwanira yokwanira kuti azipeza bwino. Mwachitsanzo, thupi la mayi wapakati limasowa kugona nthawi yayitali. Ndimaganiza kuti amayi ambiri omwe ali ndi mimba amakumbukira momwe amafunira kugona makamaka m'miyezi itatu yoyamba ya mimba.
Kumbukirani kuti kukhala wathanzi, wokongola, woyenera, ukusowa zabwino, komanso chofunika kwambiri, kugona bwino. Ngati munthu samagona nthawi zonse, maonekedwe ake amasintha, osatchula kuti amatha kupirira mofulumira ndi ntchito zomwe wapatsidwa. Choncho ndikofunika kupeza kugona mokwanira, ndikutsatira malamulo ena.
Musamadye chakudya usiku. Pewani kumwa mowa, tiyi
Zakudya zovuta, zovuta kuzidya sizinawathandizepo kugona bwino, chifukwa thupi liyenera kupuma, ndi kusagwira ntchito. Zomwezo zikugwiranso ntchito m'mimba yonse. Maholide sayenera kukhala osiyana, chifukwa tchuthi ndi zosangalatsa, ndipo si mwayi wopereka mavuto ku thupi lanu. Komabe, sizingatheke kugona mokhazikika pamimba yopanda kanthu. Choncho, chotupitsa chochepa chidzapindulitsa. Imwani kapu ya yogate kapena idye sandwich ndi tulo tokhazikika.
Ngati mukufuna kugona, sungani tiyi, khofi kapena mowa musanagone. Zakumwa izi ndi zosangalatsa ndipo thupi silingathe kubwezeretsa.
Nthawi yabwino yogona ndi kuyambira 11 koloko mpaka 7 koloko
Kuti mupumule bwino mumafunikira maola asanu ndi limodzi ndi asanu ndi asanu ndi limodzi. Nthaŵi yabwino yogona ndi yochokera 23:00 am mpaka 7:00 am. Komabe, thupi lirilonse liri ndi biorhyms. Winawake amayamba kugona nthawi ya 9 koloko m'mawa, ndipo amadzuka m'mawa asanu popanda m'mavuto. Winawake ali wokonzeka kuganiza mozama ndikuganiza maola 23. Choncho, palibe malire okhwima, koma ndibwino kukumbukira kuti kuyambira nthawi ziwiri mpaka 4 koloko m'mawa, zamoyo zimakhala zovuta kwambiri, chifukwa cha kuchuluka kwa mahomoni ofunika kwambiri, thupi limapeza mphamvu ndikubwezeretsanso ndalamazo.
Bedi labwino ndi chitsimikiziro cha kugona tulo
Tavomereze, ndi bwino kugona pa bedi losungidwa bwino ndipo kabwino kabwino kokha pamene bedi ili ndi labwino, lokongola, limakondweretsa diso ndi thupi. Choyamba, timapanga ndalama kuti tidye chakudya, zovala, koma pabedi - ngati pali ndalama zokwanira. Komabe, iye ndi mnzake wokhulupirika wa kugona kwabwino.
Sungani mu maloto
Udindo wofunikira umasewera ndi malo omwe timagona. Choyamba, malowa ayenera kukhala omveka, koma, mukuona, zomwe mumaikonda "nkhope ndi chotola" nthawi zambiri amalonjeza maonekedwe "akuphwanyika" m'mawa. Kudzilemekeza aliyense dame sikufuna kuwonekera mu mawonekedwe odumpha pamaso pa ena.
Kotero, ndi malo omwe ali kumanja kapena kumbuyo komwe amatsimikizira malo abwino omwe ali mkati mwa nthawi yogona. Udindo kumanzere kumalimbikitsa katundu pamtima. Koma wokondeka wina, monga momwe amachitira "nkhope pamtsamiro", ndiko kuti, m'mimba, ndizolakwika kwambiri, popeza momwemo chifuwacho chimafufuzidwa, chifukwa cha chifuwa cha mtima ndi kupweteka kwa mtima.
Microclimate m'chipinda chogona
Musaiwale kutsegula chipinda chogona musanakagone, ndipo ndi bwino kuchoka pazenera usiku wonse. Ndi bwino kubisala kusiyana ndi kugona m'chipinda chopanda kanthu. Mu chipinda chatsopano, ubongo umapindula bwino ndi mpweya, choncho, mudzauka m'mawa ndikumveka bwino.
Pakati pa kugona
Pangani malo abwino ogona: chipinda chatsopano, bedi lokongola, ulesi mu chipinda chogona, ndipo, ndithudi, mateti abwino, mtsamiro ndi bulangeti. Pa mankhwala abwino am'madzi ndi kumbuyo adzakhala athanzi, ndipo ena onse adzakhala odzaza. Musapitirirepo ndi pillow! Woponda wodwalayo, amathandiza kwambiri msana. Mitambo yambiri yofewa imasokoneza kufalikira kwa magazi m'magulu a ubongo, motero, kusowa malingaliro, kutopa ndi kusayembekezeka.
Kutulutsidwa ndi wothandizira kugona bwino
Moyo wokhutira umagwirizanitsa kwambiri pamoyo wathu kuti nthawi zina ngakhale pamene tulo sitingathe kupumula, koma kuti tipeze kupuma, kungogona tulo. Maganizo ambiri m'mutu mwanga adasonkhanitsidwa pa tsiku, mavuto, timanga mapulani, kuthetsa mavuto. Ndipo paliponse paliponse, momwe mungabwezeretse mphamvu? ..
Choyamba, muyenera kuphunzira kupumula, kutseka. Sizitanthauza kuti ndi zosavuta, kudziwa kumasuka komanso kusinkhasinkha. Ngati pali njira zambiri zochepetsera, sankhani njira yoyenera kwambiri. Kungakhalenso kusamba kosasuka ndi mafuta onunkhira, nyali yafungo, kupuma modzikongoletsa, kusinkhasinkha kwa yoga. Zimathandizira kuti mupumule musanayambe kugona. Eya, musaiwale za kugonana! Izi ndizosangalatsa kwambiri!
Ndikuyika pati nthawi yothandizira?
Kodi munayamba mwalingalirapo kuti m'mawa uliwonse mumayamba ndi nkhawa? .. Alamu imaphwanya chisangalalo chosangalatsa cha tulo, ndiye kuganiza kuti ndi nthawi yoti mudzuke, kuthamanga, kugwira ntchito. Kupsinjika kwa m'mawa kumasokoneza zilengedwe za anthu, zomwe zimabweretsa chisokonezo, kukwiya, kutopa. Njira yabwino koposa, ndiyo kugona mofulumira ndikuphunzira momwe mungakhalire nokha. Ngati sichigwira bwino ntchito, sankhani njira yowonjezera-ola limodzi ndi nyimbo zosangalatsa.
Tsiku la tsiku
Chilichonse chimene anganene, thupi limakonda dongosolo, ndipo limagwira ntchito ngati ora, mukamatsatira dongosolo ili: pita nthawi, idyani nthawi, khalani ogona, konzekerani mawa. Phunzirani kugona ndi kudzuka nthawi yomweyo, pamapeto a sabata. Ndiye zidzakhala zosavuta kugona, ndipo zamoyo zidzapumula, ndipo chifukwa chake, mudzayang'ana onse mazana awiri.
Masewera ndi othandiza kugona tulo
Si chinsinsi chakuti kuchita masewera olimbitsa thupi nthawi zonse kumakhala bwino, panthawi yomweyi, kuphunzitsidwa nthawi zonse kumathandiza kugona. Lamulo lalikulu sikuti muzichita zinthu zambiri musanagone, ngati simungapeze zotsatira zosiyana.
Pakalipano, kawiri kawiri kambiranani za umoyo wa moyo, tanthauzo la zakudya zoyenera komanso maphunziro a thupi la thanzi. Pa nthawi yomweyi, udindo wa tulo m'moyo wa munthu umakhala wosadetsedwa. Komabe, chilengedwe sichinapange mwachindunji mwa chisinthiko kupatula maloto, kuchotsa gawo limodzi mwa magawo atatu a moyo wake kuchokera kwa munthu. Sayansi ya somnology imagwirizana ndi momwe akugona ndi mavuto ake. Sayansi yamakono ikuwonetsa kuti tulo sikuti timangokhala ndi njira zambiri zomwe timachita. Ubongo umagwira ntchito usiku, kugona n'kofunikira kuti ubwezeretse mphamvu zake zamagetsi, kuonetsetsa kuti ntchito yokumbukila ikuchitika bwino. Musanyalanyaze tulo, mvetserani thupi lanu ndipo mukhale wathanzi!