Malinga ndi pulofesa ndi wogwira ntchito ku Somnological Center ya Ministry of Health ya Russian Federation, Alexander Vein, anthu asiya kugona mofanana ndi momwe thupi limafunira. Jan Hindmarch, yemwe ali mkulu wa dipatimenti ya yunivesite ku Glorford, Surrey, amakhulupirira kuti nthawi yokwanira yogona ayenera kukhala pakati pa maola 3 ndi 9. Koma kwenikweni zonse siziri mu kuchuluka, koma mu khalidwe lake. Kaya timagona mokwanira kapena ayi, zimadalira nthawi zambiri, zomwe zimakhudza kugona - kutentha kwa mpweya m'chipinda chogona, ulamuliro wa tsiku ndi ola. Ngati simukukondwera ndi momwe mukugona, yesetsani kusintha zina mwazifukwazi.
Bwerani pogona
Pa bedi ndi kofunika kugona mu maola amenewo pamene malotowo amathandiza kwambiri, akuti pulofesa yemweyo Vein. Iye amapereka dongosolo lapadera lomwe layesedwa ndi ambiri odzipereka. Chokhazikika chake chimakhala kuti munthu amene anawerengera momwe angagone mokwanira, adzagona mokwanira kwa maola anayi, pogwiritsa ntchito nthawi yotsala ya tsiku kuti akhale ndi moyo wolimba.
Pulani
Dulani "pulogalamu ya kugona", pamene mukudzipatula nokha kwa tsiku lonse. Kuwuka pa 11 koloko m'mawa, dikirani mpaka pakati pausiku ubwere ndikuyang'ana matenda anu. Tengani pepala lapadera ndikudziwe nthawi yobwera tulo (kulingalira kukula kwa msinkhu wa katatu). Poyesa kuyesa "kuyeretsa", yesetsani kusunga mpaka 12 koloko usiku wotsatira. Zotsatira zake, mudzatha kupeza ndandanda yomwe nthawi zikuluzikulu zidzasonyezedwe: usana ndi usiku. Ngati mugona pabedi pa nthawi imodzi ndikugona maola anayi, zimakhala zosavuta kuti mukhale osangalala, m'malo mochita usiku wonse mutagona. Kotero muyenera kungochita ndondomeko ya zomwe mukufunikira kuthera maola 20 mutatuluka .
Kukulitsa mphamvu
Kuti thupi lanu liziyenda mofulumira komanso mosavuta kuntchito, yambani m'mawa ndi nyimbo ndi masewera apadera. Kuvuta kwa machitidwe otero kumaphatikizapo kupuma ma gymnastics, kutambasula, kayendedwe ka kuvina ndi kuyesera - kuyendetsa, kuyenda, ndi zina zotero. Ndibwino kutenga zovuta za yoga ndi zakumpoto - Mphindi 15, zomwe mumagwiritsa ntchito "poszopokoya" (sava dana), m'malo mwake mutengere maola atatu onse ogona.
Kugona Kwambiri
Polimbana ndi tulo tofa nato, vitamini B6 imagwira ntchito yofunika kwambiri, yomwe imapezeka mu shrimps, nsomba, nthochi, mphodza ndi mbatata. Wothandizana naye ndi Vitamini A, zomwe mungapeze zambiri mu tomato, kaloti, letesi, broccoli ndi chiwindi. Mankhwala amphamvu omwe amatsitsimula, ali ndi passionflowers, hops, valerian, mankhwala a melissa, wort St. John ndi herpast - zitsamba zonsezi ziyenera kugwiritsidwa ntchito mu decoction yapadera. Kuwonjezera pa izi mu pharmacies mungathe kufufuza tiyi, ndithudi, ndi okwera mtengo, koma zitsamba zonse zojambula zokhudzana ndi mavitamini zimakwaniritsidwa muyeso yofunikira. Inu nonse muyenera kungothamangira timitengo tisonkhanowu ndi madzi otentha.
Chabwino, ngati mukufuna kuthamanga mwamsanga ndikupeza mphamvu yatsopano, imwani mowa, ginseng kapena eleutherococcus.
Malo osungirako malo monga malo ogona tulo tofa nato
Musamanyalanyaze njira za salon, chifukwa zimathandiza kuti musamalire bwino thupi lanu, komanso kuti muthetse bwinobwino. Ndipo abwenzi abwino kwambiri a maloto abwino ndi awa:
Hydromassage
Inu muli pamalo abwino oti mupite kukasamba, zowonjezera zowonjezera komanso zodzazidwa ndi madzi a m'nyanja. Ndiye mumapanga minofu yopanda madzi. Chipsinjo chofanana ndi ma atmospheres asanu sichimvetsetsa, koma chimabweretsa zotsatira zake.
Mwala wa miyala
Kutsekemera ndi miyala yotentha ya chiwopsezo kumapanganso bwino.
Kusangalala kwa madzi
Mpumulo uwu umatha maola awiri. Panthawi imeneyi, mumapaka mafuta ndi mafuta omwe mumapanga.
Bath Moroccan
Njira yotopetsa imeneyi ndi yoyenera kwa awiri - pemphani chibwenzi ndi kumenyera zabwino.
Palibe kuwala kapena zorya
Matenda achilendo a alendo onse amaonedwa kuti akuthawa kapena kupweteka thupi, komwe kumachitika chifukwa cha kuphwanya ulamuliro wa maulendo aatali (transatlantic) ndi kusintha kwadzidzidzi nthawi. Zizindikiro zazikulu za matendawa nthawi zambiri zimawoneka ngati kugona kapena kusowa tulo, kusokonezeka kwa nthawi, migraines, chisokonezo komanso kunyalanyaza.
Ngati mukufuna kupitilira maola oposa 4 pa ndege, tengani njira kuti musakhudze thanzi lanu. Hormonone ya melatonin ikhoza kukuthandizani kuthana ndi chiweta, chomwe chingapezeke mokwanira poyendera sunlarium. Pogwiritsa ntchito njira, pofuna kulimbikitsa nkhokwe zonse zamkati za thupi, nkofunika kukayendera pulogalamu ya akalulu kapena acupressure.
Masiku angapo ndegeyi isanafike, ikani chakudya cholowerera. Komanso, musaiwale kusinthana pakati pafupikitsa ndi nthawi yochezeka, mwachitsanzo, kugona maola asanu aliwonse maola anayi onse.
Msampha wa maloto
Kawirikawiri, maloto athu akhoza kukhala abwino chifukwa timamva zowawa kapena kusokonezeka kwathunthu kwa malingaliro athu. Kutenga tanthauzo lao mu bukhu la loto, sikungowonjezera nthawi, chifukwa maloto omwewo akhoza kuchiritsidwa mosiyana malingana ndi momwe zimakhalire ndi munthuyo. Monga Freud adanena: "Magwero a maloto onse ali mkati kapena kunja kwaukali." Pambuyo pa izi, kutanthauzira kwa maloto kuyenera kukhala kutanthauzira kwa "mndandanda wa maganizo": kukumbukira ana, malingaliro omwe adalandira tsiku lachidziwitso.
Musati muwonetse kufunika kwa "maloto omwewo": pafupifupi mwana aliyense wamwamuna wachiwiri amamenya mano ake, maulendo apamwamba mlengalenga ndikuyenda mobisa kuti akhulupirire ... Chifukwa cha maloto, malinga ndi Freud, ndizochita zowonjezera zakunja - bulangeti yakugona, liwu lopweteka, lakuthwa , mkono waponyedwa mmbuyo. Choncho, poona kuti maloto amenewa ndi ofunikira, mumangokhala osagona bwino; Kugona, mumayamba kudziona nokha ndi malingaliro abwino omwe maloto ena ali ndi ubale weniweni ndi moyo wanu wamtsogolo.
Pomaliza, ganizirani zochitika zonse zomwe mukugona ndi kudzipangira nokha. Ngati kuli kovuta kuti mudziwe zovuta ndi kugona kwanu, funsani katswiri wa zamaganizo yemwe angadziwe chifukwa chake simukugona. Kumbukirani kuti pali matenda omwe akuyenera kuchitidwa ndi chithandizo cha mankhwala.