Zinsinsi za tulo tofa nato ndi magawo ake

Kugona mozama ndi chimodzi mwazinthu zofunika kwambiri pakukongola komanso zinsinsi za moyo wathanzi.Dziko limakondwerera pa 17 Marichi chaka chilichonse.

Tsiku Logona Padziko Lonse ndi chochitika chapachaka chokonzedwa ndi World Sleep Day Committee

Ogwirizana ndi World Sleep Association kuyambira 2008, ndi cholinga chodziwitsa anthu za kufunika kwa kugona ndi njira zopewera kusowa tulo ndi vuto la kugona.

kuzunzidwa ndi anthu ambiri padziko lonse lapansi. Tulo limadutsa magawo ambiri, ndipo gawo lililonse limatenga mphindi zingapo kuti lifike.

Choncho pa World Sleep Day Zikomo Kugona komanso malangizo ofunikira kwambiri oti mugone bwino kuti mukhale ndi thanzi

Bwino maganizo ndi thupi.

Kugona kumayamba ndi siteji yoyamba pamene thupi lanu liyamba kumasuka, ndipo anthu nthawi zambiri amawona mayendedwe apang'onopang'ono

Kapena kugwedezeka kwadzidzidzi, kupindika kwa minofu, kapena kumva kugwa panthawiyi, zomwe zimawapangitsa kudzuka mosavuta.

Panthawi imeneyi, maso anu amasiya kuyenda pang’onopang’ono, mtima wanu ukugunda pang’onopang’ono, ndipo kutentha kwa thupi lanu kumayamba kutsika.

Minofu yanu imayambanso kukokana ndi kumasuka pamene mukugona kwambiri.

Gawo lachitatu ndi pamene tulo tatikulu timagona, ndipo panthawiyi ubongo wanu umayenda pang'onopang'ono ndikusintha

Ku mafunde a delta, zomwe zimapangitsa kuti zikhale zovuta kukudzutsani, ndipo gawo ili ndilofunika kwambiri chifukwa ndi gawo lobwezeretsa thupi.

Nthaŵi ino thupi lanu limakonza ndi kukulitsanso minyewa, kumalimbitsa chitetezo cha m’thupi, ndi kumanga mafupa ndi minofu.

Gawo lomaliza la kugona ndi kugona kwa REM, komwe ndi gawo lakuya kwambiri la tulo, pomwe malingaliro anu amakhala otakataka pokuthandizani.

Popanga zikumbukiro ndi maloto omwe amafanana ndi zenizeni, ndipo panthawiyi kupuma kwanu, kugunda kwa mtima ndi mayendedwe a maso kumathamanga, ndipo kuthamanga kwa magazi kumakwera.

Kugona tulo tofa nato ndi mawu amene amagwiritsidwa ntchito pofotokoza gawo lachitatu ndi lachinayi la kugona

Kugunda kwa mtima wanu ndi kupuma kumakhala pansi kwambiri, mafunde a ubongo wanu akuyenda pang'onopang'ono, ndipo maso anu ndi minofu imamasuka.

Mumalowa mu gawo la "kubwezeretsa" tulo chifukwa thupi lanu likugwira ntchito yokonza minyewa ndikulimbitsa chitetezo chanu cha mthupi. Kugona kwa REM kumachitika panthawi ya tulo tofa nato pamene ubongo umapanga chidziwitso ndikuchisunga mu kukumbukira kwa nthawi yaitali.

Zimathandizanso kulimbikitsa mankhwala omva bwino monga serotonin. Ndipo ngati simugona tulo tofa nato, mungadzuke mukumva chizungulire ndi kupsinjika maganizo.

Mukhozanso kunenepa komanso kukhala ndi vuto lokhazikika. Kugona kwakukulu sikofunikira kwa thupi ndi malingaliro okha, komanso kwa moyo wanu wonse. Tikamakalamba, maola ogona kwambiri omwe timagona usiku uliwonse amachepa, chifukwa matupi athu amakhala okhwima ndipo sitifunikira maola ogona omwe ana amafunikira kuti akule.

Pali maupangiri omwe amakuthandizani kuti mugone kwambiri usiku uliwonse, makamaka awa:

Anthu omwe amachita masewera olimbitsa thupi masana amakonda kugona mofulumira kusiyana ndi omwe sachita masewera olimbitsa thupi.

Ofufuzawo adapezanso kuti omwe amachita masewera olimbitsa thupi kwa mphindi 150 pa sabata amakhala ndi mwayi wopezeka ndi matenda a shuga kawiri

Mugone bwino usiku. Koma samalani kuti musamachite masewera olimbitsa thupi kwambiri musanagone, chifukwa amatha kukweza kugunda kwa mtima, zomwe zimapangitsa kuti musagone.

Sikuti zakudya zopatsa thanzi zimakuthandizani kuti muchepetse thupi, komanso zimakhudza ubwino wa kugona komwe mumapeza.

Kafukufuku wasonyeza kuti kudya zakudya zambiri za fiber kungapangitse kuti mukhale ndi nthawi yochuluka mu tulo tofa nato, choncho onetsetsani kuti masana kuti muwonjezere fiber pazakudya zanu za tsiku ndi tsiku.

Kafeini ndi chinthu chopatsa thanzi chomwe chimachititsa kuti munthu azivutika kugona ndi kugona.” Kafukufuku wina anasonyeza kuti kumwa mowa wa caffeine maola XNUMX musanagone kumachepetsa kugona ndi ola limodzi usiku uliwonse.

Choncho, ndi bwino kungomwa madzi, tiyi, ndi zakumwa zina zopanda caffeine, komanso zakumwa zina monga mkaka wotentha ndi chamomile zingathandize tulo.

Kupsinjika kwa tsiku lotanganidwa kapena madzulo otopetsa ndi ana kungapangitse kuti zikhale zovuta kuti mutonthoze maganizo anu ndi kugona, koma kupanga chizoloŵezi cha nthawi yogona kungathandize thupi lanu kumasuka ndikusiya nkhawa zomwe zisanachitike.

Nthawi yogona iyenera kukhala kuyambira mphindi 30 mpaka 60.

Chinsinsi cha kugona mokwanira ndikusunga chizoloŵezi chanu chokhazikika usiku uliwonse, chifukwa izi zimathandiza ubongo wanu kugwirizanitsa chizolowezicho ndi kugona ndikukonzekeretsani tsiku lotsatira ndi mphamvu ndi nyonga.

Phokoso limagwira ntchito yofunikira kwambiri pakutha kugona ndi kugona, kotero ngati mukukhala mkati mwa mzinda

Kapena muli ndi oyandikana nawo aphokoso, gwiritsani ntchito phokoso loyera kuti mutseke phokoso lililonse lomwe lingakulepheretseni kuwodzera kapena kugona.

Ndipo amene akufuna kuwonjezera maola akugona mozama angapindule pomvetsera phokoso la pinki, lomwe limaimira phokoso lokhazika mtima pansi la chilengedwe monga mvula yosalekeza kapena kugunda kwa mafunde pamphepete mwa nyanja.

Ngati mumavutika kugona ndikukhala maso kwambiri usiku uliwonse, lamulo la kotala la ola lingakuthandizeni kuti muzitha kugona.

Yesani kudzuka pabedi, kupita kuchipinda china, ndikuchita chizolowezi chopumula kapena kuchita zinthu zopepuka monga kuwerenga mpaka mutagonanso.