Zamkatimu
Zowopsa za kusowa tulo (Zovuta za kugona)
- Chiwopsezo cha kupsinjika, chizolowezi chokhala ndi nkhawa, kukhumudwa, kuvulala kapena zovuta zina zamaganizidwe kapena zamisala.
- Un environment osakwanira kugona: kutentha kosakwanira, kuyatsa kwakukulu ndi phokoso, kugona usiku pamalo okwera kapena ndi snorner, etc.
- Le kutopa kwapaulendo wandege, ntchito usiku kapena kusintha pafupipafupiNthawi yantchito.
- A ukhondo wogona mokwanira (kugona motalika kwambiri, kusachita masewera olimbitsa thupi masana, madzulo otanganidwa kwambiri, kugona kosakhazikika, etc.).
- ubwino kusintha kwachizolowezi (usiku wina m'chipinda cha hotelo, m'nyumba ya bwenzi, ndi zina zotero).
- Kudya kwambiri kwa Kafeini masana kapena asanagone: mwachitsanzo, tiyi, khofi, kola, zakumwa zopatsa mphamvu ndi chokoleti. The tiyi wazitsamba ndi timbewu timatha kukhala ndi zotsatira zosangalatsa.
- Kumwa kwamowa madzulo. Mowa umapangitsa kugona mosavuta. Komabe, pamene thupi limagaŵana ndi mowa, tulo timagaŵanika ndipo timakhala mopanda khalidwe.
- Kutenga Mankhwala pa kauntala, monga mankhwala ena ochepetsa ululu, ochepetsa ululu, ndi zinthu zochepetsa thupi (nthawi zambiri zimakhala ndi caffeine ndi zinthu zina zolimbikitsa), komanso mankhwala olembedwa ndi dokotala, monga mankhwala ena oletsa kupsinjika maganizo, mankhwala a kuthamanga kwa magazi, ndi corticosteroids.
- Kumwa kwa mankhwala kulimbikitsa dongosolo lapakati lamanjenje, monga methamphetamine (yomwe crystal meth) ndi cocaine. Zinthu zimenezi zimachepetsa kutopa kapena kufuna kugona, komanso kumachepetsa chilakolako cha kudya.
- Un kusiya kuyamwa (pamene mwasiya kusuta fodya, mapiritsi ogona, antidepressants, anxiolytics, tranquilizers).
- Kusuta, makamaka madzulo.
- Kwa anthu omwe ali ndi vuto la kusowa tulonkhawa cholumikizidwa ndi chenicheni chakuti munthu amavutika kugona amasunga vutolo. Timayamba kuwerengera maola omwe tatsala kuti tigone, kuti tiganizire momwe kusowa tulo kudzatipwetekera tsiku lotsatira, ndi zina zotero.