Inde, m'pofunika kuthetsa chifukwa cha kugona, osati zotsatira zake. Koma choti muchite ngati pakali pano chotsatirachi chingasokoneze mpumulo wanu?
“Nthaŵi zambiri anthu amanena kuti ali otopa koma sangathe kukhazika mtima pansi maganizo awo, makamaka akakhala ndi nkhawa kapena akuda nkhawa ndi zinazake,” akutero James Ph.D., yemwenso ndi mkulu wa pulogalamu yachipatala ya University of Pennsylvania Perelman School of Medicine Behavioral Sleep Medicine. Findlay.
Komabe, malinga ndi Findley, pali zidule zomwe zingathandize ubongo wanu kuletsa "kukumana ndi usiku" ndikukhazika mtima pansi kuti mupumule. Atengereni muutumiki ndikuyika ngati mukudwala mwadzidzidzi kugona.
Pangani mndandanda wazomwe muyenera kuchita
“Nkhawa imadzutsa anthu, ndipo siyenera kukhala zokumana nazo zoipa,” akutero Findlay. "Zitha kukhalanso zabwino zomwe mukukonzekera, monga ulendo kapena chochitika chachikulu chokhala ndi zinthu zambiri zomwe muyenera kukumbukira."
Tengani nthawi masana kapena madzulo kuti muthane ndi izi. Lembani mndandanda wa zochita pa kope kapena notepad. Koma musakhale pansi kwa iwo usiku kwambiri kuti ubongo ukhale ndi nthawi yokonza chidziwitsochi ndikuchisiya.
Kafukufuku waposachedwapa wasonyeza kuti kupanga mndandanda wa zochita mtsogolo kunathandiza anthu kugona mphindi zisanu ndi zinayi mofulumira kuposa omwe analemba za ntchito zawo za tsiku ndi tsiku. Komanso, mwatsatanetsatane komanso motalika mndandanda wa ntchito zomwe zikubwera, mumagona mwachangu. Zingawoneke ngati zotsutsana kuti kuyang'ana pa maudindo a mawa kumabweretsa kugona tulo, koma ochita kafukufuku ali ndi chidaliro kuti ngati mutawasamutsa kuchokera kumutu kupita ku pepala, mumachotsa malingaliro anu ndikuyimitsa maganizo.
Chokani pabedi
Ngati mukumva ngati mukugona ndipo simunagone kwa nthawi yayitali, dzukani pabedi. Mchitidwe wokhala pabedi pa nthawi ya kusowa tulo ukhoza kuphunzitsa ubongo wanu mwa kugwirizanitsa kwambiri ziwirizi. Ngati simungathe kugona kwa mphindi 20-30, pitani kumalo ena ndikuchita zina. Chitani zinthu zina mpaka mutatopa kuti mugone ndi kugona mwamtendere.
Pali chikhulupiriro chakuti kuti munthu apumule bwino amafunika kugona maola asanu ndi atatu. Komabe, aliyense ndi wosiyana, ndipo maola asanu ndi limodzi kapena asanu ndi awiri angakhale okwanira thupi lanu. Mfundo imeneyi ingakhalenso chifukwa cha kusowa tulo, choncho khalani ndi nthawi musanagone osati pabedi, koma mukuchita chinthu china.
Werengani buku
"Simungathe kuletsa malingaliro muubongo wanu, koma mutha kuwasokoneza poyang'ana chinthu chosalowerera," akutero Findlay.
Kumbukirani kuti mabuku ena amakupangitsani kugona. Zitha kukhala zasayansi, koma osawerenga mabuku okhala ndi chiwembu chosangalatsa usiku. Werengani kwa mphindi 20-30 kapena mpaka mukumva kugona.
Mverani ma podcasts
Ma podcasts ndi audiobook atha kukuthandizani kuchotsa nkhawa zanu. Itha kukhala njira yabwino yowerengera ngati simukufuna kuyatsa magetsi kapena kuyang'ana maso anu otopa. Ngati simuli nokha m'chipindamo, mvetserani ndi mahedifoni.
Komabe, malamulo a ma podcasts ndi ma audiobook amakhalabe ofanana ndi a mabuku. Pezani mutu womwe siwosangalatsa kapena wosokoneza (musasankhe mikangano yandale kapena kufufuza zakupha), dzukani pabedi ndi kumvetsera kwina, monga pabedi pabalaza.
Kapena yesani mawu otonthoza
Palibe maphunziro abwino pamankhwala amawu, koma amatha kugwira ntchito kwa anthu ena. Ena osagona tulo amamvetsera phokoso la nyanja kapena mvula ndipo zimawapangitsa kugona.
Tsitsani pulogalamu yanyimbo yakugona kapena gulani phokoso lapadera kuti muyese njira iyi. Izi zidzathandiza kupanga malo abwino ogona. Phokoso litha kukukumbutsaninso zinthu zosangalatsa zakale komanso kukuthandizani kuti muiwale zomwe zikukuvutitsani.
Ikani maganizo anu pa mpweya wanu
Njira ina yokhazikitsira maganizo anu ndiyo kuchita masewera olimbitsa thupi osavuta kupuma. Malingaliro anu mosakayikira adzabwereranso ku malingaliro ena, koma ndikofunikira kuti mupitirize kuyang'ana pa mpweya wanu. Kupuma mozama komanso pang'onopang'ono kumatha kuchepetsa kugunda kwa mtima wanu, zomwe zingakhale zothandiza ngati mukuda nkhawa ndi zinazake.
Katswiri wa tulo ndi Ph.D. Michael Breus akulangiza njira zotsatirazi zopumira: Ikani dzanja limodzi pachifuwa chanu ndi linalo pamimba panu, lowetsani mphuno mwako kwa pafupifupi masekondi awiri, mukumva kuti mimba yanu ikukulirakulira, ndiyeno muzikankhira pang'onopang'ono pamene mukutulutsa mpweya. Bwerezani mpaka mutakhala bata.
Njira ina ndi yosavuta koma yothandiza kwambiri. Bwerezerani nokha ndi mpweya uliwonse "mmodzi", ndi mpweya uliwonse "ziwiri". Pambuyo pa mphindi 5-10 zobwerezabwereza, inu nokha simudzawona momwe mumagona.
Yesani kusinkhasinkha
“Lingalironso ndilo kuika maganizo anu pa chinthu chimene simukuda nkhaŵa nacho,” akutero Findlay. "Mungathe kumizidwa mu mpweya wanu kapena kuganiza kuti mukuyenda pamphepete mwa nyanja kapena mukusambira mumitambo."
Mukamayesetsa kusinkhasinkha ndi kujambula zithunzi motsogozedwa, m'pamenenso zimakhudza kugona kwanu. Mutha kugwiritsa ntchito mapulogalamu odzipereka kapena makanema a YouTube kuti muyambe. Koma ndi bwino kuyesetsa kusinkhasinkha masana kuti maganizo anu azikhala omasuka komanso omasuka pofika madzulo.
Idyani china chake cha carb
Kudya kwambiri musanagone kumatha kuchepetsa chimbudzi ndikuyambitsa kusokonezeka kwa tulo, ndipo shuga woyengedwa kwambiri udzateteza maso anu kuti asatseke. Koma zakudya zopepuka komanso zathanzi zama carbohydrate zitha kukhala zothandiza pakugona kwathanzi. Mwachitsanzo, akhoza kukhala popcorn (popanda kuchuluka kwa mafuta ndi mchere) kapena zofufumitsa zambewu zonse.
Zakudya zopatsa mphamvu zimathandizira kupanga serotonin, yomwe imayendetsedwa ndi ubongo. Ngati papita nthawi yaitali kuchokera pamene mwadya chakudya chomaliza ndipo mukumva njala koma simukufuna kukhuta usiku, khalani ndi chotupitsa kuti musokoneze ubongo wanu m'mimba yopanda kanthu.
Lankhulani ndi dokotala wanu
Sitikhala ndi tulo nthawi ndi nthawi, koma ngati izi zakhala zokhazikika, ndi nthawi yolankhula ndi dokotala wanu. Katswiri akhoza kuwunika ngati mankhwala aliwonse omwe mukumwa kapena zizolowezi zanu zikuthandizira izi. Adzaperekanso njira zatsopano zothetsera vuto lomwe laperekedwa kapena kupereka malangizo abwino azachipatala.
Dokotala wanu angakulimbikitseninso magawo a chidziwitso cha khalidwe lachidziwitso, pamene wothandizira angakuthandizeni kuzindikira ndi kuthana ndi mavuto omwe amakulepheretsani kugona.
"Tili ndi anthu omwe amayang'anira kugona kwawo ndi zolemba zakugona ndipo timagwiritsa ntchito kupanga malingaliro," akufotokoza Findlay.
Mankhwala a kusowa tulo sali ovomerezeka chifukwa sakupangira chithandizo chanthawi yayitali. Komanso, mutatha kusiya mankhwalawa, simungathe kugonanso. Choncho, ndi bwino kuthana ndi zomwe zimayambitsa kusowa tulo kuti musagwire ntchito ndi zotsatira zake.
Mwa njira, ife tiri nazo tsopano! Lembetsani!