kugona: Kupuma kokwanira n’kofunika kwa ife thanzi ndi thanzi, komabe, nthawi zambiri timapeza tikuvutika kugona. Ngati ndinu m'modzi mwa anthu omwe amavutika kugona usiku, musadandaule, muli pamalo oyenera. M'nkhaniyi, mupeza zina njira zothandiza ndi yosavuta kukuthandizani kupeza tulo muyenera kwambiri. Kuchokera pakupanga chizoloŵezi chogona mpaka kusintha maonekedwe a chipinda chanu chogona, tidzakupatsani malangizo othandiza, ochezeka kuti muthe kugona mwamtendere.

Pang'onopang'ono ➡️ Momwe Mungagone

• Mmene Mungagone: Pali anthu ambiri amene amavutika kugona mosavuta. Ngati ndinu mmodzi wa iwo, musadandaule! M'nkhaniyi, tikupatsani kalozera wagawo ndi sitepe wa momwe mungagone bwino.
• Pangani Chizoloŵezi Chogona: Imodzi mwa njira zothandiza kwambiri zowonjezerera kugona kwanu ndiko kukhala ndi chizoloŵezi chogona nthawi zonse. yesani kupita kugona ndi kudzuka nthawi yomweyo tsiku lililonse, ngakhale kumapeto kwa sabata. Izi zimathandiza kuwongolera wotchi yamkati mwa thupi lanu ndikuliphunzitsa kudziwa nthawi yoti mugone.
• Pangani Mwambo Wopumula Wanthawi Yogona: Kuti mukonzekeretse maganizo ndi thupi lanu kugona, m’pofunika kukhala ndi mwambo wopumula panthaŵi yogona. Izi zingakhale zophweka monga kumwa kapu ya tiyi wa zitsamba, kusamba madzi otentha, kapena kuwerenga bukhu. Pezani zochitika zomwe zimakuthandizani kuti mupumule ndikuzipanga kukhala gawo lachizoloŵezi chanu chausiku.
• Pangani Malo Abwino Ogona: Malo amene mumagona amathandizira kwambiri pakugona kwanu. Onetsetsani kuti chipinda chanu ndi chakuda, chabata, komanso chozizira. Gwiritsani ntchito makatani akuda kapena chigoba cha m'maso kuti mutseke kuwala kulikonse, valani zotsekera m'makutu kapena gwiritsani ntchito makina oyera a phokoso kuti mutseke phokoso lililonse losokoneza, ndikusintha kutentha kukhala komasuka.
• Pewani Zolimbikitsa: Ndikofunikira kupewa zolimbikitsa kuyandikira kugona. Izi zikuphatikizapo caffeine, nikotini, ndi mowa. Zinthu zimenezi zimatha kusokoneza kagonedwe kanu komanso kukulepheretsani kugona. Yesetsani kuchepetsa kumwa kwa zinthu izi, makamaka madzulo.
• Chepetsani Nthawi Yowonekera: Kuwala kwa buluu komwe kumatulutsidwa ndi zipangizo zamagetsi, monga mafoni a m'manja ndi mapiritsi, kungasokoneze kugona kwanu. Pewani kugwiritsa ntchito zipangizozi kwa ola limodzi musanagone. M'malo mwake, chitani zinthu zosangalatsa zomwe sizikhala ndi zowonera, monga kumvetsera nyimbo zodekha kapena kuchita masewera olimbitsa thupi otambasula.
• Sinthani Kupsinjika: Kupsinjika maganizo ndi nkhawa zingapangitse kuti kugona tulo kukhale kovuta. Pezani njira zabwino zothanirana ndi nkhawa, monga kuchita kusinkhasinkha, kuchita yoga, kapena kulemba zolemba. Ngati mukuwona kuti malingaliro anu akuthamanga usiku, yesani kulemba maganizo anu kapena kulemba mndandanda wa zochita za tsiku lotsatira kuti muthandize kuthetsa maganizo anu.
• Pangani Malo Ogona Momasuka: Bedi lanu ndi mapilo ayenera kukhala omasuka komanso othandizira. Ikani ndalama mu matiresi abwino ndi mapilo omwe amagwirizana ndi momwe mumagona komanso zomwe mumakonda. Kuphatikiza apo, onetsetsani kuti zogona zanu ndi zogona zanu ndi zoyera komanso zomasuka.
• Pewani kugona: Ngati mukuvutika kugona usiku, ndi bwino kupewa kugona masana. Kugona kumatha kusokoneza nthawi yanu yogona komanso kukupangitsani kukhala kovuta kugona nthawi yogona ikakwana. Ngati mukufunadi kugona, chepetsani kugona pang'ono kwamphamvu koyambirira masana.
• Phunzirani Zochita Zolimbitsa Thupi: Kuchita masewera olimbitsa thupi nthawi zonse kungakuthandizeni kugona bwino. Chitani masewera olimbitsa thupi, monga kuyenda kapena yoga, osachepera maola angapo musanagone. Pewani kuchita masewera olimbitsa thupi kwambiri musanagone chifukwa kungapangitse kukhala tcheru ndikukupangitsani kukhala kovuta kugona.
• Fufuzani Thandizo la Akatswiri: Ngati mwayesapo njirazi koma mukuvutikabe kugona, zingakhale zothandiza kupeza thandizo la akatswiri. Katswiri wa tulo kapena dokotala akhoza kuwunika momwe zinthu ziliri ndikupereka malangizo ena kapena kupangira chithandizo choyenera ngati kuli kofunikira.

Q&A

Q&A: Mungagone Bwanji

1. Kodi njira zina zogonera bwino ndi ziti?

1. Khalani ndi nthawi yogona nthawi zonse.
2. Pezani masewera olimbitsa thupi masana.
3. Chepetsani kumwa mowa wa caffeine ndi mowa.
4. Pangani malo ogona bwino m'chipinda chanu.

2. Ndi zakudya ziti zomwe zimakuthandizani kugona?

1. Nthomba.
2. Mkaka wotentha.
3. Maamondi
4. Chamomile.
5. Phalaphala.

3. Kodi ndingapumule bwanji ndisanagone?

1. Kuchita njira zopumira kwambiri.
2. Kuchita masewera olimbitsa thupi.
3. Kusamba otentha.
4. Kulemba mu diary.
5. Kumvetsera nyimbo zosangalatsa.

4. Kodi ndingatani ndikakhala ndi vuto la kugona?

1. Pewani kuyang'ana koloko usiku.
2. Pangani chizoloŵezi chopumula cha kugona.
3. Pewani kugwiritsa ntchito zipangizo zamagetsi asanagone.
4. Funsani dokotala ngati vuto la kusowa tulo likupitirirabe.
5. Ganizirani njira zina zochiritsira, monga kutema mphini kapena kusinkhasinkha.

5. Kodi kuchita masewera olimbitsa thupi kungathandize kugona bwino?

1. Inde, kuchita masewera olimbitsa thupi nthawi zonse kungathandize kugona bwino.
2. Chitani zolimbitsa thupi moyenera komanso mosalekeza.
3. Khalani ndi chizoloŵezi chochita masewera olimbitsa thupi tsiku ndi tsiku.
4. Musamachite masewera olimbitsa thupi musanagone.
5. Pewani kuchita masewera olimbitsa thupi kwambiri osachepera maola awiri musanagone.

6. Kodi ndingatani ngati ndidzuka usiku n’kulephera kugonanso?

1. Chokani pabedi ndikuchita ntchito yopumula.
2. Pewani kugwiritsa ntchito zipangizo zamagetsi.
3. Sinthani kutentha ndi mdima wachipinda chanu.
4. Musayesetse kugona, m'malo mwake khalani omasuka ndikulola kugona kubwerera. wa mawonekedwe achilengedwe.
5. Pewani kumwa mowa wa caffeine masana ndi madzulo.

7. Kodi ndingapewe bwanji kufota ndi kukonza kugona kwanga?

1. Khalani ndi thupi labwino.
2. Pewani kugona chagada.
3. Kwezani mutu wanu pabedi pogona.
4. Gwiritsani ntchito zida zothana ndi kukokoloka, monga zomangira mphuno kapena zomangira pakamwa.
5. Funsani katswiri ngati kukonona kukupitilira.

8. Kodi ndiyenera kugona maola angati usiku uliwonse?

1. Kuchuluka kwa kugona kofunikira kumasiyanasiyana malinga ndi zaka komanso zosowa za munthu aliyense.
2. Kawirikawiri, akuluakulu ayenera kukhala ndi cholinga Kugona maola 7-9 usiku uliwonse.
3. Achinyamata ayenera kugona pakati 8-10 maola usiku uliwonse.
4. Ana akusukulu amafunika pakati Kugona maola 9-11 usiku uliwonse.
5. Ana aang'ono ndi makanda amafunika kugona kwambiri.

9. Kodi zotsatira za kusagona nthawi yaitali n’zotani?

1. Kuchepa kwachidziwitso komanso kukhazikika.
2. Kuwonjezeka kwa chiwopsezo cha matenda amtima ndi metabolic.
3. Kuchulukitsa kukwiya komanso kusinthasintha kwamalingaliro.
4. Kuthekera kwakukulu kwa ngozi zakuvutika.
5. Kusintha m'dongosolo immunological.

10. Kodi ndingatani kuti ndisamagone bwino ndikakhala ndi nthawi yochita zinthu zinazake?

1. Pitirizani kugona mokwanira, ngakhale pamasiku opuma kapena kupuma.
2. Lekani kugona kwa mphindi 30.
3. Gwiritsani ntchito njira zopumula ndi kupuma musanagone.
4. Pewani kumwa kwambiri mowa wa caffeine kapena mowa.
5. Onetsetsani kuti muli ndi malo abwino ogona, okhala ndi mdima wokwanira ndi kutentha.