Njira 9 zosangalalira mukapanda kugona mokwanira

Nawa malangizo othandizira kuchepetsa kuwonongeka kwa kugona. Ndikofunikira kwambiri kugona mokwanira usiku wotsatira kotero kuti kusowa tulo kumakhalabe kosiyana m'malo mokhala zochitika nthawi zonse.

1. Idyani chakudya cham'mawa nthawi yomweyo

Kulephera kugona kumasokoneza kumverera kwachibadwa kwa njala. Popanda tulo, kaŵirikaŵiri timamva njala tsiku lonse, ndipo ngati titayamba kugwiritsira ntchito molakwa zakudya zofulumira ndi zakudya zina zosapatsa thanzi, kungakhale kovuta kusiya. Khalani kutali ndi maswiti ndi ma hamburgers ndikuyamba tsiku lanu ndi kadzutsa wathanzi. “Chakudya chokhala ndi mapuloteni ambiri chimakupatsa mphamvu tsiku lonse,” akulangiza motero katswiri wa kadyedwe Megan Faletra.

2. Yendani padzuwa

Mukakhala ndi tulo, musakhale m’chipinda chamdima. Dr. Katie Goldstein wa ku Michigan Sleep Disorders Center anati: “Kuwala kowala kumathandiza kudzutsa ndi kukuthandizani kukhala bwino. Ngati kunja kuli kwadzuwa, yendani panja ndikuyatsa magetsi ambiri kunyumba kapena muofesi.

3. Khalani achangu

“Zoonadi, pamene sitinagone mokwanira, timafuna kuganiza zolipiritsa komalizira. Koma ngakhale zochepa zolimbitsa thupi zidzakuthandizani kukhala osangalala, "atero katswiri wa zamaganizo Courtney Bancroft, katswiri wochizira matenda a kusowa tulo ndi kugona. Komabe, musapitirire: ophunzitsa zolimbitsa thupi samakulimbikitsani kuti mupite ku maphunziro ngati simunathe kugona mokwanira. Chepetsani kulipiritsa.

4. Pumirani mozama

"Zochita zolimbitsa thupi zimathandiza kusangalala ngati masewera olimbitsa thupi," akuwonjezera Courtney Bankrotf. Nazi njira zingapo zosavuta:

• Pumani mwachangu ndi lilime lanu kwa masekondi 30. Pumirani mozama. Bwerezani zolimbitsa thupi.
• Tsekani mphuno yakumanja ndi chala chanu, lowetsani kumanzere kwa masekondi 4-8. Tsekani mphuno yakumanzere ndikutulutsa mpweya ndi kumanja. Kenako bwerezani mosinthananso - lowetsani mpweya ndi mphuno yakumanja ndikutulutsa kumanzere. Pitirizani kwa mphindi imodzi.

5. Khazikani mtima pansi

Osakhala nthawi zonse pakutentha, izi zimakupangitsani kufuna kugona kwambiri. Bancroft amalimbikitsa kusamba madzi ozizira, kuyatsa choyatsira mpweya, kapena kuyendetsa manja anu pansi pa madzi ozizira nthawi ndi nthawi.

6. Yesetsani kuti musagone "kugona pang'ono"

"Pambuyo pogona usiku, yesetsani kuti musagone konse masana, ndiye kuti zidzakhala zosavuta kuti mugone usiku wotsatira," akulangiza Bancroft. Ngati chilakolako chofuna kugona chimakhala chosaletseka, mutha kugona kwakanthawi - koma osapitilira mphindi 45.

Ndikoyenera kuchita izi pasanathe maola awiri kapena atatu masana kuti apatse thupi mwayi wobwezeretsanso ma circadian rhythms (wotchi yachilengedwe). Apo ayi, pali chiopsezo kuti mudzagwedezeka ndi kutembenuka pabedi usiku wotsatira, kuyesa kugona.

7. Imwani madzi ambiri

Musalole kutaya madzi m'thupi, mwinamwake mudzamva kutopa kwambiri. Katswiri wazakudya Megan Faletra amalimbikitsa kumwa malita 2-3 amadzi masana osagona tulo.

8. Musagwiritse ntchito zipangizo zamagetsi madzulo

Kugona kumawononga ntchito zambiri, ndipo zingakhale zokopa kukhala pa ntchito nthawi yaitali kuti zonse zitheke. Kumbukirani kuti kuwala kowala kochokera pa zowonera pazida zamagetsi kumalepheretsa thupi lathu kukonzekera kugona. Dr. Katie Goldstein anati: “Musagwiritse ntchito zipangizo zamakono kwa maola awiri musanagone.

9. Imwani khofi

Khofi amakhala ndi mphamvu zolimbitsa thupi mwa kutsekereza zochita za adenosine, neurotransmitter yomwe imatulutsidwa pamene ubongo umamva kusowa tulo. Yesani kusamwa khofi pambuyo pa XNUMX pm kuti musakusokonezeni tulo usiku wotsatira ndikugwera mubwalo loyipa.