Momwe Mungakhalire Maso

Momwe Osagona: Causas y soluciones chifukwa cha kugona kwambiri

Kugona kwambiri ndi vuto lomwe limakhudza anthu ambiri, achichepere ndi achikulire omwe. Kaya zimachitika masana kapena poyesa kugona, kugona kumatha kusokoneza zochita zathu za tsiku ndi tsiku ndipo kumakhala ndi zotsatirapo zoipa pa thanzi lathu ndi thanzi lathu. Ndikofunikira kumvetsetsa zomwe zimayambitsa vutoli, komanso njira zothetsera vuto kuti musagone pa nthawi yosayenera.

Chimodzi mwa zifukwa zomwe zimayambitsa kugona kwambiri ndi kusowa tulo tokwanira usiku. Kupsinjika maganizo, kusagona mokwanira, ndi zododometsa za m’chipinda chogona zingayambitse vuto la kugona mokwanira. Komanso, matenda monga kupuma movutikira ndi kusowa tulo angayambitsenso kugona masana. Kuzindikira ndi kuthana ndi mikhalidwe imeneyi ndikofunikira kwambiri pakuwonetsetsa kugona bwino komanso kupewa kugona masana.

Chinthu chinanso chimene chimachititsa kuti munthu azigona tulo mopambanitsa ndi kusagona mokwanira komanso kukhala ndi moyo wathanzi. Kumwa mowa mwauchidakwa ndi mowa mopitirira muyeso, komanso kusachita masewera olimbitsa thupi nthawi zonse, kungasokoneze kugona kwathu komanso kumapangitsa kugona masana. Ndikofunikira kukhazikitsa nthawi yogona nthawi zonse, kupewa kumwa mopitirira muyeso zakudya zopatsa thanzi, komanso kutsatira zakudya zopatsa thanzi komanso moyo wathanzi kuti tizigona mokwanira komanso kuti tikhale maso masana.

Pali njira ndi njira zosiyanasiyana zimene zingatithandize kuti tisagone pamene tikufuna kukhala maso. Kukhala ndi chizoloŵezi chogona nthawi zonse komanso kukhala ndi malo abwino ogona, monga kuchititsa mdima m’chipinda chogona ndi kukhala chete, kungatithandize kuti tizigona bwino komanso kuti tichepetse kugona masana. Momwemonso, kuyeseza njira zopumula ndi kupeŵa kuyang'ana zowonetsera zamagetsi musanagone kungathandize kuti munthu agone bwino. Pazovuta kwambiri, ndikofunikira kukaonana ndi dokotala kuti mupeze matenda oyenera ndikuwunika njira zochizira zomwe zilipo.

Kugona kwambiri sikuyenera kukhala vuto lomwe limakhudza moyo wathu. Ndi ⁢kumvetsetsa ⁢zoyambitsa ndi njira yoyenera yothanirana nazo, tingapewe kugona pa nthawi yosayenera ndikukhala ndi moyo wathanzi komanso wathanzi.

1. Kufunika kwa kugona mopumula

Kugona ndi ntchito yachilengedwe yofunikira kuti thupi lizigwira ntchito moyenera. Pa nthawi ya kugona tulo, thupi lathu limachira, limasandukanso ndikukhala lamphamvu. Komabe, pakadali pano, anthu ambiri amavutika ndi insomnio kapena a kugona kosatsitsimula ⁢ zomwe zimakhudza kwambiri moyo wawo. Kusagona mokwanira kumatha kukhala ndi zotsatira za nthawi yayitali komanso zazifupi, monga kuchepa kwa luntha, kusakhazikika, kupsinjika kwambiri, komanso kufooka kwa thanzi.

Kuti tipewe mavutowa, ndikofunikira kuganizira malingaliro ena kuti mukwaniritse a kugona tulo. Choyamba, ndikofunikira kukhazikitsa a ndandanda yogona nthawi zonse ⁤ndikuzilemekeza mkati mwa sabata komanso Loweruka ndi Lamlungu.Ndikofunikiranso kupanga a malo abwino kupuma, ndi kutentha koyenera, matiresi ndi pilo zabwino, ndi chipinda chamdima, chabata. Kuphatikiza apo, tikulimbikitsidwa kuchita ⁢ ntchito zopumula musanagone, monga kuŵerenga buku kapena kumvetsera nyimbo zofewa, ndi kupeŵa kudya zakudya zosonkhezera kapena kugwiritsa ntchito zipangizo zamagetsi mphindi imodzi musanagone.

Njira ina yomwe ingakhale yothandiza kwambiri ndi establecer una rutina de sueño. Izi zimaphatikizapo kuchita zinthu zofanana usiku uliwonse musanagone, monga kutsuka mano kapena kumwa kapu ya mkaka, kotero kuti thupi ndi maganizo zimagwirizanitsa zochitazi ndi nthawi yopuma. Kuphatikiza apo, ndikofunikira kusamalira makhalidwe abwino a ukhondo wa kugona, momwe mungapewere kugona nthawi yayitali masana ndikudziwonetsa nokha mu kuwala zachilengedwe masana kuti aziwongolera kayimbidwe ka circadian. Ndi bwino kusunga a moyo wathanzi zimene zimaphatikizapo kudya zakudya zopatsa thanzi, kuchita maseŵera olimbitsa thupi nthaŵi zonse ndi kuchepetsa kupsinjika maganizo, popeza kuti zinthu zimenezi zimathandiza kuti tulo likhale labwino.

2. Zotsatira za kusowa tulo pa thanzi la thupi ndi maganizo

Kulephera kugona kungakhudze kwambiri thanzi lathu lakuthupi ndi lamaganizo. Kusagona mokwanira kungayambitse kuwonjezeka kwa kumva kupweteka, zomwe zingasokoneze moyo wathu. Kafukufuku wa sayansi wasonyeza kuti kusowa tulo kumagwirizana ndi kuthamanga kwa magazi komanso chiopsezo cha matenda a mtima. Kuwonjezela apo, kusagona tulo⁤ kungathe kufooketsa chitetezo chathu cha mthupi, kumatipangitsa kukhala tcheru ku matenda ndi matenda.

Mbali ina yofunika kwambiri ndi mmene kusowa tulo kumakhudzira thanzi lathu la maganizo. Kulephera kugona kumatha kusokoneza luso lathu lokhazikika komanso kupanga zisankho, komanso ⁤kukumbukira ndi kutha⁤ kukonza zidziwitso. Kuonjezera apo, kusagona kosatha kungagwirizane ndi matenda a maganizo monga kuvutika maganizo ndi nkhawa. Ndikofunikira kuti tipeze njira zothetsera kugona kwathu komanso kupewa mavutowa.

Kusagona mokwanira kungakhale ndi zotsatirapo zoipa pa kagwiridwe kathu ka thupi ndi luso lathu lochita zinthu za tsiku ndi tsiku. Kusagona tulo kumachepetsa mphamvu zathu ndi mphamvu zathu, kumatipangitsa kumva kutopa ndi kulephera kuchita masewera olimbitsa thupi kapena kugwira ntchito zolimbitsa thupi. bwino. Kuonjezera apo, kusowa tulo kumatha kusokoneza mphamvu yathu ya mahomoni, zomwe zimapangitsa kuti chilakolako chiwonjezeke komanso mwayi wopeza mavuto olemera. Kusamalira kupuma kwathu ndikofunikira kuti tikhale ndi moyo wathanzi komanso wokangalika.

3. Zizolowezi ndi machitidwe musanagone zomwe zimalimbikitsa kumasuka ndi kupuma

Kwa limbikitsa kumasuka ndi ⁢kupumula ⁤Musanagone, m'pofunika kukhazikitsa zizolowezi ndi machitidwe zomwe zimatithandiza⁤ kudzipatula ku nkhawa za tsiku ndi tsiku. ⁢Mmodzi mwamalingaliro oyamba ndi pangani malo abwino m'chipinda chogona, kuonetsetsa kuti chiri woyera, waudongo ndi wakuda. Kuonjezera apo, ndi bwino kupewa kugwiritsa ntchito zipangizo zamagetsi monga makompyuta, matabuleti kapena mafoni a m'manja kwa ola limodzi musanagone, chifukwa kuwala komwe kumachokera ku zipangizozi kungathe. kusokoneza khalidwe la kugona.

Chizolowezi china chomwe chimalimbikitsa kupuma ⁢ndi kuchita ntchito yopumula kapena kusinkhasinkha asanagone. Izi zitha kukhala ⁤ gwiritsani ntchito njira zopumira kwambiri Kapena tambasulani pang'onopang'ono ⁢kupumitsa minofu. Mukhozanso kusankha mverani nyimbo zofewa kapena gwiritsani ntchito aromatherapy ndi mafuta opumula ofunikira, monga lavender kapena chamomile, kuti mupange malo odekha oti mugone.

Kuphatikiza pa kukhazikitsa chizolowezi chopumula nthawi yogona⁢, ndikofunikira tchulani kufunika kosunga ndandanda ya nthawi ya kugona. Izi zikutanthauza kugona ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata. Izi mchitidwe kumathandiza kuwongolera wotchi ya mkati mwa thupi ndi kukhazikitsa dongosolo logona bwino⁤.⁢ Ndikofunikiranso pewani kudya zakudya zolemetsa kapena zodzutsa maganizo pafupi ndi nthawi yogona, komanso kumwa kwambiri madzimadzi, kuti achepetse kusokoneza usiku.

4. Pewani zolimbikitsa ndi zowonetsera zamagetsi musanagone

Kuti mupewe kugona mpaka usiku, ndikofunikira pewani zolimbikitsa ndi zowonetsera zamagetsi musanagone. Zinthu izi zimatha kusokoneza kugona kwanu ndikupangitsa kuti zikhale zovuta kuti mugone. M'malo mwake, yesani kukhazikitsa chizoloŵezi chopumula musanagone, monga kuwerenga buku kapena kusamba kotentha.

The zolimbikitsa monga khofi, tiyi, kapena zakumwa zoziziritsa kukhosi Zili ndi caffeine, yomwe ndi mankhwala omwe amalimbikitsa dongosolo lapakati la mitsempha. Idyani mankhwalawa musanagone⁤ angathe kuchita Mudzakhala tcheru komanso tcheru, zomwe zimapangitsa kuti zikhale zovuta kuti mugone m'malo mwake, sankhani zakumwa zopanda caffeine kapena kulowetsedwa kopumula komwe kulibe zolimbikitsa.

Mfundo ina yofunika kuiganizira ndi⁢ kuchepetsa kugwiritsa ntchito zowonetsera zamagetsi musanagone. Kuwala kwa buluu komwe kumatulutsidwa ndi zida monga mafoni a m'manja, mapiritsi kapena ma TV amatha kusokoneza kugona kwachilengedwe ndikuchedwetsa kutulutsa kwa melatonin, timadzi timene timayang'anira kugona ndi kudzuka Ngati mukufuna kuti mupumule bwino usiku, yesani kuzimitsa zowonetsera zonse osachepera ola asanagone kuti maganizo anu kupumula ndi kukonzekera kugona.

5. Pangani malo abwino ogona: kutentha koyenera, kuwala ndi phokoso

Chimodzi mwa zipilala zofunika kwa osati kugona nthawi ya usiku pangani malo abwino ogona. Kuti tikwaniritse izi, m'pofunika kuganizira zinthu zosiyanasiyana zomwe zingakhudze ubwino wathu wopuma monga kutentha, kuwala ndi phokoso lozungulira. Sungani kutentha kozizira kuchipinda ndi chinsinsi kugona. Malo omwe ndi otentha kwambiri kapena ozizira amatha kusokoneza kupuma kwathu, choyenera ndikusunga kutentha kwapakati pa 18-22 ° C. Kuphatikiza apo, ndikofunikira onetsetsani kuti chipindacho ndi chakuda Kuwala kumatha kusokoneza kupanga melatonin, timadzi timene timayang'anira kugona. Njira yothandiza ingakhale kugwiritsa ntchito makatani akuda kapena masks amaso ⁤kutchinga ⁤gwelo lililonse ⁤ lakunja.

Phokoso lingakhalenso ndi mbali yofunika m'maloto athu, choncho pangani malo abata ndi abata ndizofunikira. Kuti muchite izi, mungagwiritse ntchito zotsekera makutu kuchepetsa phokoso lachilengedwe. Mofananamo, iwo akhoza kukhazikitsidwa Njira zochepetsera phokoso losafunikira, monga kugwiritsa ntchito zipangizo zamagetsi, zomwe zingasokoneze kupuma kwathu Komanso, ndi bwino kupewa phokoso lalikulu kapena ladzidzidzi tisanagone, chifukwa akhoza kutidzutsa kapena kusokoneza ubwino wa kugona kwathu.

Mwachidule, za osagona Ndikofunikira pangani malo abwino ogona kumene kutentha, kuwala, ndi mawu zimayendetsedwa bwino. Kusunga kutentha kozizira komanso kosangalatsa, kutsekereza magwero aliwonse akunja owunikira ndikuchepetsa phokoso lachilengedwe ndi njira zazikulu zopititsira patsogolo kugona kwathu malangizo awa, tidzakhala ndi mwayi wosangalala ndi usiku wopumula ndi kudzuka tili okonzedwanso m’maŵa uliwonse.

6. Njira zochepetsera malingaliro ndi kuchepetsa nkhawa musanagone

Mu positi iyi, ndigawana nanu 6 njira zothandiza kuti mukhazikitse malingaliro anu ndikuchepetsa kupsinjika musanagone. Tikudziwa kufunikira kwake kupumula bwino ⁤Kuchita bwino ⁢masana, chifukwa chake zindikirani njira izi ⁢ndi kutsazikana ndi kusowa tulo!

1. Kusinkhasinkha ndi kupuma mozama: Khalani osachepera mphindi 10 musanagone meditar ndi kuchita kupuma kwakukulu. Khalani pamalo opanda phokoso, tsekani maso anu ndikuyang’ana pa kupuma kwanu. Kupuma pang'onopang'ono m'mphuno mwanu, imvani mpweya ukudzaza m'mapapo anu, ndipo pamene mukutulutsa mpweya, lolani mphamvu iliyonse kuchoka m'thupi lanu. Limbikitsani malingaliro anu pa zomwe zikuchitika ndikusiya malingaliro osokoneza. Pamapeto pake, mudzamva zambiri relajado ndi wokonzeka kugona.

2. Khazikitsani chizolowezi musanagone: ⁤Thupi lathu lizolowera machitidwe, choncho ndikofunikira kukhazikitsa a mndandanda wa zochitika zomwe zimakuthandizani kuti mupumule musanagone. Mukhoza kuwerenga buku, kumvetsera nyimbo zosangalatsa, kapena kusamba kotentha. Pewani kugwiritsa ntchito zipangizo zamagetsi osachepera ola limodzi musanagone, chifukwa kuwala kwa buluu kungasokoneze kugona. Pangani chizoloŵezi chokhazikika usiku uliwonse adzaphunzitsa malingaliro anu podziwa kuti ndi nthawi yopuma.

3. Kupanga malo abata: Malo anu ogona ndi ofunikira kuti mupumule bwino ⁤. Sungani chipinda chanu chozizira, chamdima komanso chabata. Gwiritsani ntchito zofewa ndi ulesi mitundu muzokongoletsa, ndipo onetsetsani kuti bedi lanu ndi mapilo anu ndi abwino. Komanso, mukhoza kuphatikiza njira za aromaterapia Kugwiritsa ntchito zinthu monga lavender kapena ylang-ylang kupanga malo opumula komanso kulimbikitsa kugona kwabwino.

7. Malangizo oti mukhale ndi zakudya zopatsa thanzi komanso kupewa kudya kwambiri musanagone

Anthu ambiri amavutika kugona chifukwa cha zinthu zosiyanasiyana, kuphatikizapo kudya mopanda malire. Kuti mupewe kudya kwambiri musanagone, ndikofunikira kutsatira malingaliro ena ndikutengera zizolowezi zathanzi. Chimodzi mwazofunikira kwambiri ndikudya chakudya chamadzulo osachepera maola awiri musanagone ndikusankha zakudya zopepuka, zosavuta kugayidwa. Kupewa zakudya zazikulu, zonenepa kungathandize kupewa kupsinjika ndi kutentha pamtima zomwe zingapangitse kugona tulo.

Lingaliro lina lofunikira ndikuphatikiza kuphatikiza mapuloteni, ma carbohydrate ndi mafuta athanzi pa chakudya chamadzulo. Mwachitsanzo, mukhoza kusankha saladi ndi nkhuku yokazinga, pamodzi ndi gawo laling'ono la mpunga wofiira ndi avocado. Kuphatikiza kumeneku kumapereka zakudya zofunikira kuti tikhale okhutira usiku wonse, kupeŵa kufunikira kodya kwambiri tisanagone.

Kuphatikiza apo, ndikofunikira pewani ⁢kumwa ⁤zakumwa zolimbikitsa ndi zakudya zokhala ndi shuga wambiri⁢ musanagone. Kafeini mu khofi, tiyi, ndi zakumwa zopatsa mphamvu zimatha kusokoneza kugona, pomwe zakudya zotsekemera zimatha kuyambitsa kuchuluka kwa shuga m'magazi, zomwe zimapangitsa kuti zikhale zovuta kupumula ndi kugona. M'malo mwake, tikulimbikitsidwa kusankha kupumula kopanda caffeine kapena kagawo kakang'ono ka zipatso zatsopano ngati njira ya mchere.

8. Kufunika kochita masewera olimbitsa thupi pafupipafupi kuti mugone mosavuta

Zimagona pakutha kwake kusinthasintha kayimbidwe kathu ka circadian ndikulimbikitsa kugona kwapamwamba.

Kuchita masewera olimbitsa thupi nthawi zonse kumathandiza kuchepetsa nkhawa ndi nkhawa, zinthu zomwe zingapangitse kuti kugona tulo kumakhala kovuta. Komanso, kumawonjezera kupanga kwa endorphin, zomwe⁤ zimatipangitsa kumva kukhala omasuka komanso amtendere kumapeto kwa tsiku, ndikukondera⁤ kusintha⁣ kumalo⁢ kugona msanga komanso popanda zosokoneza.

Mbali ina yofunika kuiganizira ndi yakuti⁤ Kuchita masewera olimbitsa thupi nthawi zonse kumapangitsa kuti mtima ukhale wathanzi, zomwe ndi zofunika kwambiri kuti munthu agone bwino. Mtima wathanzi umapopa magazi bwino, kupereka mpweya ndi zakudya ku ziwalo zonse za thupi, kuphatikizapo ubongo. Izi imathandizira ubongo kugwira ntchito masana⁤ ndipo amalimbikitsa kugona mozama, momasuka usiku.

9. Udindo wa kupuma ndi kusinkhasinkha pakugona

Kusowa tulo kungakhale vuto kwa anthu ambiri, ndipo nthawi zambiri kumakhala kovuta kugona. Pali njira ndi machitidwe osiyanasiyana omwe angathandize kupititsa patsogolo kupuma, ndipo imodzi mwazothandiza kwambiri ndi kuphatikiza kupuma ndi kusinkhasinkha. Njirazi zimatithandiza kumasuka thupi ndi maganizo, kukhazika mtima pansi maganizo ndi kukonzekera tulo tofa nato.

Imodzi mwa njira zomwe zimagwiritsidwa ntchito kwambiri ndi kupuma kwa diaphragmatic, komwe kumadziwikanso kuti kupuma kwambiri. Zimapangidwa ndi kupuma mozama kudzera m'mphuno, kulola kuti mimba ifutukuke, kenako ndikutulutsa pang'onopang'ono kudzera pakamwa. Kupuma kwamtunduwu kumathandizira kuchepetsa kupsinjika ndi nkhawa, kumalimbikitsa kupumula komanso kugona mosavuta. Kuonjezera apo, zikhoza kuphatikizidwa ndi kusinkhasinkha, komwe kumaphatikizapo kuika maganizo anu pa lingaliro limodzi kapena kupuma kwanu, popanda kuweruza maganizo omwe amabwera. Kusinkhasinkha kumathandiza kuchepetsa malingaliro ndi kuchepetsa nkhawa ndi kupsinjika maganizo, zomwe ndizofunikira kuti munthu agone bwino.

Njira ina yothandiza ndiyo kuwerengera mpweya. Zimapangidwa ndi kuwerengera mpweya uliwonse ndi mpweya, kuyang'ana kwambiri pa kupuma. Izi zimathandiza kuthetsa maganizo osokonezeka ndi kupanga malo abwino ogona. Mutha kuyesanso kugwiritsa ntchito njira zopumula pang'onopang'ono za minofu, zomwe zimaphatikizapo kukhazikika ndikupumula gulu lililonse la minofu m'thupi, kuyambira kumapazi mpaka kumutu. Njira yamtunduwu imathandizira kumasula kupsinjika komwe kumachulukana m'thupi, kulimbikitsa kupumula komanso kugona tulo.

10. Ubwino wokhazikitsa chizoloŵezi chogona nthawi zonse komanso chokhazikika