Moyo wanga wonse ndakhala mutu wa tulo ndi kadzidzi, mwachitsanzo, kukonda kugona kwambiri, kugona mochedwa ndi kudzuka mochedwa. Ndinavutika kwambiri m'zaka zanga za kusukulu: zinkawoneka zonyansa kwa ine kubwera kusukulu nthawi ya 8:30 m'mawa !!! Ndinali ndi mwayi ndi ntchito - m'malingaliro anga, kadzidzi okha amagwira ntchito pa televizioni, kotero kuti tsiku logwira ntchito silinayambe isanafike 11:00 - 11:30.
Komabe, nthawi zonse ndinkada nkhawa kuti thupi langa likufunika kugona kwa maola ambiri. Ndipotu, ndilibe nthawi yochita zinthu zambiri zothandiza komanso zosangalatsa, ndikugona pabedi kwa maola 10-11 pa tsiku. Nthawi ndi nthawi ndimayesera kudzimenya ndekha ndikudzipanga munthu wam'mawa, koma sizinaphule kanthu.
Ndi kubadwa kwa mwana, nthawi ya masana inakhala yochepa kwambiri, ndipo kuti ndikhale ndi nthawi yochita zinthu zanga zonse, ndinayenera kudziletsa mwanjira ina. Njira yosavuta, poyang'ana koyamba, inali kugona pang'ono. M'malo mwake, zidachitika, kawirikawiri, mosasamala kanthu za chisankho changa)))
Koma posakhalitsa ndinayamba kuvutika maganizo kwambiri, ndipo penapake m’mwezi wachitatu wa kukhala mayi ndinadziŵika kuti ndinali ndi vuto la maganizo pambuyo pobereka. Tsopano, nditaphunzira kale funsoli, ndinazindikira kuti chimodzi mwa zifukwa zomwe zimayambitsa kuvutika maganizo chinali kusagona koopsa.
Kunapezeka kuti kugona si mwanaalirenji konse, koma chofunika choyamba pakulimbana ndi thanzi ndi moyo wautali.
Kugona kwathanzi kungayambitsidwe ndi chimodzi mwa zinsinsi za moyo wautali. Kafukufuku wasonyeza kuti kusagona mokwanira kwa nthawi yaitali kungayambitse matenda a shuga, kunenepa kwambiri, kuthamanga kwa magazi, matenda a mtima, ndiponso kufooketsa chitetezo cha m’thupi. Kuonjezera apo, mahomoni amasintha kuchokera ku kusowa tulo kokhazikika, komwe kumakhudza chilakolako cha kudya ndi kugaya chakudya, kumachepetsa mphamvu ya thupi yolimbana ndi nkhawa komanso kumawonjezera chiopsezo cha kuvutika maganizo. Kugona bwino, kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi ndikofunikira kuti mukhale ndi thanzi.
Munthu wamba (osati katswiri wa yoga kwa zaka zambiri osati katswiri wa qigong / tai chi, etc.) amafunikira kugona kwa maola 8 patsiku, ndipo kuchepetsa nthawiyi ndi maola angapo kumawonjezera chiopsezo chodwala.
Kuwonjezera pa nthawi ya kugona, ubwino wake ndi wofunikira. Kugona kuyenera kukhala kosalekeza. Kugona komwe timalota (kugona kwa REM, kapena REM) kumakhudza kwambiri momwe timamvera tikamadzuka. Ngati kugona kumasokonekera kaŵirikaŵiri, ubongo umathera nthaŵi yochepa m’gawo limeneli, motero timamva ulesi ndipo timavutika kukumbukira ndi kuika maganizo ake onse.
Zoonadi, kugona kosalekeza komanso kwanthawi yayitali sikutsimikizira thanzi, koma kumakhudza kukonza ntchito zofunika. Mwachitsanzo, pogona, thupi limatha kubweza "kuwonongeka kwa moyo": "kukonzanso" kwa minofu, kukula kwa minofu, kaphatikizidwe ka mapuloteni kumachitika kokha pakugona. Mwa njira, ndinapeza maphunziro omwe amasonyeza kuti othamanga omwe amathera nthawi yambiri pabedi amachira mofulumira ndikuchita bwino. Anthu ambiri amayesa kugona maola 1-2 atangotsala pang'ono kuchita masewera olimbitsa thupi kapena mpikisano wamasewera - motere thupi limakonzekera bwino ndikuyang'ana mayeso asanayesedwe.
Kugona kwa thanzi kumakhala ndi zotsatira zabwino pamaganizo. Akatswiri amalangiza kuti mugone kwa mphindi khumi musanachite chinthu chofunika kwambiri monga mayeso kapena msonkhano. Kugona motalika komanso mozama kumatha kukhala ndi zotsatira zosiyana. Malingaliro awa akuwoneka ovuta kuwakwaniritsa kwa ine. Ngati ndikumbukira bwino ndipo osasokoneza chilichonse, Napoliyoni akanatha kuchita izi: kugona kwa mphindi 15 mkati mwa nkhondo))) Koma ndi munthu yekhayo amene ndimamudziwa amene analamulira kwambiri kugona kwake ndi kudzuka. .
Nawa malangizo ochokera kwa akatswiri amomwe mungadzithandizire kugona ndi kugona mokwanira:
- Kuti mupeze tulo tambiri ta REM, yesani kugona nthawi yomweyo.
- Chotsani kuchipinda kwanu chilichonse chomwe chingakusokonezeni kugona, monga ziweto kapena kufota.
- Siyani kugwiritsa ntchito zida zomwe mumakonda pa ola limodzi ndi theka musanagone. Makanema owala amafoni, ma iPads, makompyuta amapangitsa ubongo wanu kudzuka ndikuupangitsa kuti ukhale wogwira ntchito, zomwe zimasemphana ndi cholinga chathu. Malingaliro awa adandithandiza kwambiri, lamuloli limagwira ntchito!
- Osagona mpaka mutatopa ndi kugona. Chitani chinachake chotsitsimula: werengani buku (osati pawindo lowala) kapena mvetserani nyimbo zodekha, kusamba kutentha, kawirikawiri, chitani chilichonse chomwe chimakupangitsani kugona, ndiyeno mukagona.
- Lekani kumwa zakumwa za caffeine maola 5-6 musanagone, ndipo musanagone, imwani chinthu chododometsa, monga masamba a timbewu tonunkhira.
Ndikukhulupirira kuti malingalirowa akuthandizani kugona bwino osadziimba mlandu)))
Sources:
1. Gawo la Mankhwala Ogona ku Harvard Medical School
2. Cappuccio FP; D'Elia L; Strazzullo P; Miller MA. Kugona nthawi yayitali komanso kufa chifukwa chazonse: kuwunika mwadongosolo komanso kusanthula kwamaphunziro omwe akuyembekezeka. SULA 2010;33(5):585-592
3. Associated Professional Sleep Societies, LLC http://www.sleepmeeting.org/