Kodi mwaiwala zomwe zimachitika kuti mugone mokwanira? Ukadzuka usiku ndikuvutika mpaka m'mawa? Ndiyeno, kugona asanafike mdima, simungakhoze kudzuka kukagwira ntchito pa nthawi? Simungakhulupirire, koma izi ndizovuta kwa anthu ambiri. Ndipo pali mwayi wakuletsa! Kwamuyaya! Tikukuwonetserani njira 30 zothetsera mavuto ogona. Ndipo usiku wamtendere ...
1. Kupuma mpweya wabwino!
Inde, mpweya wabwino ukhoza kusintha kwambiri tulo. Ndipo ngati mutayenda kuyenda mokwanira ku dzuwa kuli bwino kwambiri! Ngati mungathe, pitani kuntchito, ku masitolo kapena ku sukulu pamapazi. Izi zidzakuthandizani nokha. Ngati izi sizingatheke, yesetsani kutsegula mawindo a nyumba yanu nthawi zambiri.
2. Phunzirani zotsatira zoyipa za mankhwala anu
Mankhwala ena angakhudze kugona kwathu. Mwachitsanzo, mankhwala osokoneza bongo ndi matenda a mphumu. Fufuzani chizindikiro cha mankhwala alionse amene mukuwapeza ndi kuwafunsa dokotala ngati mukuganiza kuti chifukwa chogonjera kwanu chingakhale chogwiritsidwa ntchito.
3. Fotokozerani zodandaula zanu pamapepala.
Ngati simungathe kugona, chifukwa mukuda nkhawa ndi zina, yesetsani kuzilemba. Mukhozanso kulemba zomwe mudzachita mawa. Kenaka lembani mndandanda pafupi ndi bedi ndipo musadzilole nokha kuganizira za izo mpaka m'mawa. Ndikhulupirire, njira iyi ndi yothandiza kwambiri! Kufufuzidwa ndi kuvomerezedwa ndi akatswiri a maganizo.
4. Siyani kumenyana kwa mwamuna wanu.
Iwe sungakhoze kugona chifukwa mwamuna wako amalira mokweza? Yesetsani kuthetsa vutoli palimodzi. Pali mayesero angapo kuti mudziwe chomwe chimayambitsa kukopa. Ndipotu, zingayambitsidwe ndi zinthu zambiri (kuphatikizapo mavuto aakulu azaumoyo). Chitani izi mozama - izi zidzakuthandizani nonsenu.
5. Onetsetsani kuti m'chipinda chanu muli mdima wokwanira.
Izi zikumveka zosavuta, koma ngati kuwala kolowera kumalo anu, kumakhudza maloto anu. Sinthani chipinda chanu. Mwinamwake mukufunika kupachika mawindo ndi nsalu zakuda? Ngakhale kusintha kwakung'ono kungapangitse kusiyana kwakukulu. Ngati simungathe kutseka mawindo onse pamodzi, yesetsani kuvala mask ogona asanakagone.
6. Yesani nthochi kapena galasi la mkaka musanagone.
Mkaka wa mkaka kapena nthochi uli ndi tryptophan - chinthu chomwe chimalimbikitsa kuyamba kugona tulo.
7. Palibe caffeine musanagone!
Caffeine ndi mphamvu yowonjezera. Choncho, ndikofunika kupeŵa izo musanagone, ngati mukufuna kugona nkomwe. Ndipo, izi sizikugwiritsidwa ntchito kwa khofi yokha. Koma tiyi wamphamvu ndi chokoleti chowawa. Yesani musanayambe kugona tiyi kapena tizilombo tokoma.
8. O, nkhawa iyi!
Tonsefe timadziwa kuti kupanikizika kungayambitse kugona. Muthane nacho! Phunziro latsopano likusonyeza kuti tonsefe tingathe kulimbana ndi nkhawa. Ndipo pali mitundu 4 yosiyana ya nkhawa. Chinthu chachikulu ndicho kudziwa chomwe chimayambitsa, ndiyeno yankho lidzabwera palokha. Chinthu chachikulu sikutaya chirichonse kupita kwayekha. Ndipotu, kupanikizika sikukhudza kugona tu, komanso umoyo wathanzi. N'chifukwa chiyani mukudwala?
9. Lowani masewera.
Masewera olimbitsa thupi adzakuthandizani kukhala ndi thanzi labwino ndikuthandizani kugona bwino. Zikumveka ngati wopenga, koma mphamvu ya mphamvu idzakupatsani chitonthozo ndi maloto okondwa. Izi zidzakupatsanso mphamvu zambiri kuti muyambe tsiku lotsatira.
10. Koma musalowe masewera musanagone!
Masewera olimbitsa thupi asanakagone adzakhala chizindikiro cha kuuka kwa thupi lanu. Zidzakhala zovuta kuti muthetse ndi kugona. Yesetsani kuchita maola atatu musanakagone kapena nthawi iliyonse.
11. Idyani zakudya zabwino.
Chakudya chopatsa thanzi chidzakuthandizani kuti mukhale ndi moyo wabwino. Makamaka, pewani maswiti kapena chirichonse chokwera caffeine musanagone.
12. Musayang'ane TV pa kama.
Ngati mukufuna kuyang'ana filimu yosangalatsa, koma ndi nthawi yogona - lembani. Kodi mulibe mwayi wotero? Ndiye wowonayo adzayenera kukana. TV pa bedi idzangowonjezerani chidwi chanu. Ndipo ngati mutagona ndi TV, akhoza kukudzutsani usiku.
13. Musasute musanagone.
Nicotine ndi yolimbikitsa kwambiri, kotero kusuta fodya musanayambe kugona kungakulimbikitseni nthawi zonse. Onetsetsani kuti ndudu yanu yotsiriza patsiku imasuta maola 4 asanagone. Zingatenge nthawi kuti thupi lanu lizolowere, koma muwona kusiyana pakati pa masabata angapo! Ukagona mokwanira.
14. Kodi mtsamiro wanu ndi wokwanira bwino?
Ngati simungakhale womasuka pamtsamiro wanu, zimachepetsa ubwino wanu wa tulo. Ikani miyeso pamayesero otere: tengani pillow pakati ndikukweza. Ngati maphwando apachika - ndi nthawi yogula latsopano!
15. Ngati simungathe kugona - musagone pabedi.
Ngati mwakhala maso kale, nyamuka. Mundikhulupirire ine, kuchokera ku tulo tanama ndikunyalanyaza mutu wanga, tulo sitidzabwera. Mudzafota zambiri. Khalani mmbuyo ndi kuchita chinachake chosangalatsa. Werengani bukhu kapena kumwa zakumwa zakumwa. Dikirani mpaka mutayambiranso kugona, musanagone.
16. Thandizani thupi kuti likhale losangalala.
Nthawi zina nkhawa ingapangitse thupi lanu kukhala "lovuta" komanso lovuta. Pa nthawi yomweyi minofu imakhala nthawi zonse, ndipo zimakhala zovuta kuti muthetse. Sizinathandize munthu aliyense kugona tulo tosangalatsa. Yesani kuchita masewera apadera kuti muthetse thupi lanu momwe mungathere. Kwenikweni, iwo amachokera pa kupuma kokwanira ndi kusinkhasinkha. Inu mukhoza kuwerenga za iwo mu mabuku a yoga.
17. Pezani kulemera.
Ngati muli ndi zolemera pang'ono, kutaya mapaundi owonjezera kungakhale ndi zotsatira zabwino. Mudzamva kulimbika patsiku, ndipo simudzapezeka posaona. Ndiponso, mwayi wa apnea ndi matenda ogona, kumene anthu nthawi zambiri amadzuka usiku.
18. Kodi nyimbo ingathandize?
Inde, ndithudi, angathe. N'zoonekeratu kuti nyimbo ziyenera kukhala zoyenera. N'zosatheka kuti mugone pansi pa thanthwe lolemera kapena chinachake chonga icho. Sankhani nyimbo zoletsa, nyimbo, makamaka popanda mawu (monga mawuwo akutsutsana). Anthu ambiri amagwiritsa ntchito mau a chilengedwe ngati "otonthoza". Tsopano pali disks angapo ofanana. Tengani zanu-ndipo mugone tulo.
19. Pewani kumwa mowa musanagone.
Inde, magalasi ochepa a vinyo angakuthandizeni kugona. Koma izi zimachepetsa ubwino wa tulo: Mudzakhalabe wotopa tsiku lotsatira ndipo nthawi zambiri mudzadzuka usiku. Ndi bwino kupewa kumwa mowa musanagule, ngati n'kotheka.
20. Kodi ana anu amakulepheretsani kugona?
Ngati ana anu akudzudzulani usiku - uwu ndi vuto lenileni. Chabwino, chirichonse chimadalira pa chifukwa choyambitsa. Ngati mwanayo akudwala ndipo akufunikira kusamala, khala woleza mtima. Sichidzatha kwamuyaya. Thanzi la mwanayo panopa ndi loposa. Ngati ana anu samangogona bwino chifukwa cha mantha osiyanasiyana, kuwonjezera pa tsiku kapena chifukwa china - kuthetsa vutoli. Pezani chifukwa chake ndi kuthetseratu. Ngati simungathe kudzipangira nokha - funsani katswiri wa zamaganizo.
21. Onetsetsani kuti chipinda chanu chimakhala ndi kutentha kwabwino.
Mukakhala otentha kapena ozizira kwambiri, simungathe kugona. Kutentha kwabwino pa nkhaniyi ndi 16 - 18 ° C. Zina mwa izi zikuwoneka zochepa. Chabwino, mukhoza kubweretsa kutentha kwa 20 ° C. Koma izi ndizomwezi!
22. Onetsetsani mmene mungakhalire.
Yesetsani kugona nthawi imodzimodzi usiku uliwonse, ndikumadzuka nthawi imodzimodzi m'mawa uliwonse. Thupi lanu, kulowa mu ufumu wamuyaya, lingathe kuchita zozizwitsa! Ngati mukufuna kukhala nthawi yayitali pamapeto a sabata - dziloleni izi. Sipadzakhala zovulaza. Nthawi yanu yowonongeka idzabwerera mosavuta.
23. Dzipatseni nthawi yokwanira.
Musaganize kuti muthamanga ngati gologolo mu gudumu tsiku lonse, kenako mugone ndipo mwamsanga khalani chete ndikugona. Thupi lanu limafuna nthawi kuti mupumule. Ngati mungathe, sungani theka la ora pamadzi osambira, kuwerenga buku kapena nyimbo zosangalatsa.
24. Chotsani foni!
Ndipo kompyuta yanu. Simukuyenera kukhala tcheru ndikudikirira kuti wina alane nawe pamene mukuyesera kugona. Mukakhala pabedi - tembenuzani zonse!
25. Yesani kugwedezeka.
Zimamveka zachirendo, koma zingakhale njira yabwino. Pali chizolowezi chonse chochiza matenda a maganizo (apnea ndi mmodzi mwa iwo) mothandizidwa ndi hypnosis. M'dera lanu mulibe akatswiri oterewa? Yesetsani malangizo pa intaneti kwa anthu payekha. Palinso mabuku osiyana pa kudzipindulitsa kapena kudzidalira, zomwe zingakhale chimodzi mwazochita. Kapena ma CD okhala ndi zitsogozo pa kusinkhasinkha ndi kudzikuza, zomwe zingathandizenso.
26. Kusokonezeka maganizo.
Kwa anthu ena, kuvutika maganizo ndi vuto lenileni. Mmodzi wa "anzake" akugona. Ngati mukuganiza kuti vutoli lingakhale lopweteka, funsani dokotala ngati mungakuthandizeni mwachipatala.
27. Sungani mlingo wanu wa kugona.
Ndimalingaliro ofanana kuti tonse timafunikira kugona maola 8 pa tsiku. Koma kafukufuku wasonyeza kuti anthu ena ali okwanira 4, ndipo ena amafunikira maola 10 ogona. Yesani kulingalira zomwe zili zoyenera kwa inu - ndi kumamatira.
28. Nthawi zina ndi zachilendo kudzuka usiku.
Pamene tigona, timadutsamo magawo asanu akugona. Ndipo ndi bwino kudzuka usiku, mutangotha zonse 5 ndikuyamba ndi 1 kachiwiri! Pezani zambiri zokhudza magawo anu ogona ndipo musawopsyezedwe nthawi yambiri.
29. Limbikitsani mphamvu zanu.
Ndipotu, makamaka mabungwe awa adatchulidwa pamwambapa. Koma kugwira ntchito mwamphamvu kungatenge nthawi. Choncho ngati mukufunikira kulimbikitsa mphamvu pakalipano - yesetsani kuchita masewero apadera.
30. Kapena kuwonjezera mphamvu zanu ndi chakudya.
Pali mankhwala angapo omwe angathe kuyambitsa mphamvu pafupifupi nthawi yomweyo. Awa ndi mphamvu zitsulo, muesli, chokoleti. Musamamwe mowa mphamvu zakumwa!