Nawa malangizo omwe amalimbikitsa kugona. Zomwe tazitchula pamwambapa ziyenera kupewedwa momwe zingathere.

Muzichita masewera olimbitsa thupi kwa mphindi 20 mpaka 30 patsiku

- Anthu omwe amachita masewera olimbitsa thupi pafupipafupi, ngakhale pang'ono, amagona bwino kuposa ena. Kafukufuku wochokera ku yunivesite ya Stanford (California) anasonyeza kuti akuluakulu a zaka zapakati pa 50 mpaka 76 omwe ali ndi vuto la kugona pang'onopang'ono angathandize kuti tulo lawo likhale labwino mwa kuchita masewera olimbitsa thupi nthawi zonse. zolimbitsa thupi pafupifupi⁴. Anthu omwe anali ndi chidwi amagona tulo kawiri mofulumira kuposa omwe amangokhala ndipo amagona maola awiri usiku uliwonse.

- Komabe, anthu ambiri amagona mokwanira akamachita masewera olimbitsa thupi mwamphamvu osakwana maola awiri kapena atatu asanagone.

Konzani chipinda chogona kuti mulimbikitse kugona

- Kugona pa a matiresi abwino ndi mu chipinda chamdima kumathandiza kugona.

- Mumzindawu, mutha kugwiritsa ntchito makatani kapena akhungu kuti muchepetse kuwala kwakunja, ngakhale kutakhala kovutirapo (mwachitsanzo, kochokera kumagetsi amisewu). Kuwala kumachita mwachindunji pa pituitary gland, gland yomwe imakhala ndi mphamvu yayikulu pa wotchi ya thupi. Chipinda chowala kwambiri kapena chakuda kwambiri chimasokoneza kudzuka.

- Ngati n'koyenera, ndi zomveka pokonza zipinda zogona m’zipinda zabata za m’nyumbamo kapena potsekereza makoma, madenga ndi pansi. Mukhozanso kugwiritsa ntchito zomangira m'makutu.

- Anthu ena amagona bwino pakakhala phokoso lopepuka komanso losalekeza (monga la fan), lomwe limakwirira phokoso lalikulu lochokera kunja.

- Ndi m'pofunika kuonetsetsa kuti, usiku, ndi kutentha m'chipinda chogona ndi pang'ono m'munsimu kutentha masana, komanso ventilate chipinda bwino. Nthawi zambiri timalimbikitsa kutentha kozungulira 18 ° C.

Samalani ndi chakudya chamadzulo

- Idyani nthawi zonse.

- Pewani kudya usiku chifukwa chimbudzi chimakupangitsani kukhala maso. Malangizowa amakhala ofunika kwambiri ndi zaka, chifukwa chimbudzi chimachitika pang'onopang'ono.

- Idyani chakudya chopepuka, chokometsera pang'ono pa chakudya chamadzulo, chomwe chimalimbikitsa kugona. Kuti mubwezere, khalani ndi chakudya cham'mawa chokulirapo komanso chamadzulo. Mgonero wochuluka umathandizira kugawa tulo, makamaka ngati tathiridwa bwino.

- Chakudya chamadzulo chokhala ndi chakudya chokwanira komanso chochepa cha mapuloteni chimapangitsa kuti munthu agone bwino polimbikitsa kupanga mahomoni a 2 okhudzidwa ndi tulo: melatonin ndi serotonin.

Onani upangiri wa akatswiri azakudya Hélène Baribeau: Kusowa tulo ndi zakudya m'mafunso 7.

Kupewa kumwa zolimbikitsa

- Pamaola ochepa musanagone, pewani kugwiritsa ntchito zolimbikitsa, monga khofi, tiyi, chokoleti, chikonga kapena kola. Nthawi zambiri, ndi bwino kuti musamamwe makapu awiri kapena atatu a khofi patsiku. Ngakhale kuti amangomwa khofi imodzi maola angapo asanagone, anthu ena amamva kwambiri Kafeini, sadzatha kutseka diso la usiku.

- Yang'anirani zolemba za Mankhwala kudyedwa. Yang'anani zolimbikitsa, monga pseudoephedrine. Funsani wamankhwala wanu ngati mukukayikira.

Pumulani musanagone

- Zochita zina za zosangalatsa angakuthandizeni kugona. Kupumula kwa thupi ndi malingaliro kumathandizira kutsetsereka m'manja mwa Morpheus.

- M'maola angapo musanagone, yang'anani kwambiri pazochitika zabata zomwe zimafuna mphamvu zochepa: kuyenda mumpweya wabwino, kaimidwe kochepa ka yoga, kuwerenga pang'ono kapena kupumula, kusamba, kutikita minofu, kusinkhasinkha, ndi zina zambiri.

- Nyimbo zokongola, kuwerenga kolimbikitsa kapena zithunzi zokweza ndizabwino kuposa nyuzipepala kapena kanema wachiwawa.

Yesetsani kukhazikika

- Yesani dzukani nthawi yomweyo m'mawa uliwonse, ngakhale masiku opuma. Izi zimathandiza kuwongolera wotchi yachilengedwe ndikupangitsa kugona madzulo mosavuta.

Kuti mumve zambiri pazokhudza kugona, onani fayilo yathu yayikulu Kodi munagona bwino?

PasseportSanté.net podcast imapereka kusinkhasinkha, kupumula, kupumula ndi zowonera zomwe mutha kutsitsa kwaulere podina Kusinkhasinkha ndi zina zambiri.