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Kodi Ukhondo Wakugona N'chiyani?N'chifukwa Chiyani Zili Zofunika?

Ukhondo wa tulo ndi mndandanda wa machitidwe, zizolowezi, ndi makhalidwe omwe mumachita pokhudzana ndi kugona kwanu.Mosadziŵa kapena ayi, aliyense wa ife ali ndi miyambo ndi makhalidwe ake omwe angakhudze mpumulo wathu wonse.Zinthu monga kapu ya khofi ya 3 koloko masana kapena kugona kumapeto kwa sabata kuti 'mugwire' kugona ndi zitsanzo za makhalidwe osayenera a ukhondo.

Ukhondo wa tulo ndi wofunikira chifukwa ukhoza kuwongolera kapena kuchepetsa kugona komwe mukugona.Ma tweaks osavuta amatha kuwongolera kuchuluka kwa kugona komwe mumatha kugona - kaya ndi maola 6 kapena 9.

Mndandandawu ndi njira yokwanira yosinthira zizolowezi zanu zausiku ndipo si njira imodzi yosavuta yothetsera.

1. Khalani ndi chizoloŵezi chopumira usiku

Izi zingaphatikizepo:

• Kusamba kwa mchere wa Epsom

• Kutambasula kapena yoga

• Kusinkhasinkha

• Kulemba

• Kuwerenga buku

Kuchita nawo machitidwe awa pang'onopang'ono kumawonetsa thupi lanu kuti mukukonzekera kugona - ndipo machitidwewa adzakuthandizaninso kupumula malingaliro ndi thupi lanu.

2. Letsani kuwala konse ndi phokoso

Mdimaimakhala ngati chizindikiro kwa thupi lanu kuti likonzekere kugona.Ngati simungathe kuwongolera zochitika zanu zonse, ndiye kuti zinthu monga chotchinga chakugona ndi zotsekera m'makutu zimatsimikizira kuti mutha kuletsa kuwala ndi phokoso lambiri momwe mungathere.

Kapenanso, makatani akuda amapanga kusiyana kwakukulu;komanso kugwiritsa ntchito masking tepi kuphimba nyali zing'onozing'ono zilizonse pamachaja ndi zingwe.

3. Gwiritsani ntchito fyuluta pamagetsi

Kuwala kwa buluukuchokera kumagetsi amatha kutsanzira kuwala kwa dzuwa ndikutaya thupi lathu lachilengedwe la circadian rhythm.Zida zamtunduwu zimatha kupusitsa matupi athu kuganiza kuti kunja kukadali kowala ndipo tiyenera kukhala maso.Mapulogalamu ngatif.luxikhoza kukhazikitsidwa kuti itseke mafunde afupipafupi omwe angasokoneze kugona.

4. Samalani ndi kutentha m'chipinda

Kutentha koyenera kwa kugona ndi60-67 madigiri Fahrenheit.Kusunga chipindacho mdima kumathandiza kuti pakhale kutentha kozizira, ndipo chowotcha chikhoza kuikidwa pafupi ndi bedi.

5. Khalani ndi cholinga chogona ndi kudzuka nthawi yofanana usiku uliwonse

Kudzuka panthawi yofanana kudzakuthandizani kulimbitsa thupi lanu lachilengedwe la circadian rhythm.Matupi athu amapangidwa kuti azituluka ndi dzuwa ndi kugona pamene likuloŵa - ndipo kugona Loweruka ndi Lamlungu kumatha kutaya nyimboyi.

Chimodzimodzinso kugona pa nthawi yofanana.Mudzapeza kugona kumakhala kosavuta pamene thupi lanu lizolowera machitidwe ake atsopano.

6. Sunthani thupi lanu tsiku lonse

Kuchita masewera olimbitsa thupi tsiku lonse kumapindulitsa pazifukwa zambiri, koma kukweza mtima wanu masana kungakulitsekutalika ndi khalidweza kugona kwako.Kuyenda kwa mphindi 10 kapena kupalasa njinga tsiku ndi tsiku ndikokwanira kuti mupindule ndi izi zikachitika nthawi zonse.

7. Lekani kumwa mowa nthawi ya 12 pm

Matupi athu amapangidwa kuti azikhala ndi mphamvu zambiri akadzuka m'mawa ndipo ayenera kugwa pang'onopang'ono tsiku lonse, ndikumagona usiku.Cholimbikitsa ngati caffeine chimayambitsa kukwera kosagwirizana ndi chilengedwe chikadyedwa masana ndipo chingayambitse ngozi pambuyo pake masana.Khofi ndi zolimbikitsa zina zimakhala zabwino kwambiri zikamamwa mphindi 30 zoyambilira kudzuka - pamene matupi athu ayenera kukhala akupanga cortisol yapamwamba kwambiri patsiku!

Yesani kuchepetsa zinthu zina monga mowa kapena chokoleti kwa maola 4 musanagone ngati n'kotheka.

8. Lembani mndandanda wa zochita

Ngati zimakuvutani kugona usiku chifukwa malingaliro anu akuthamanga ndi zinthu zonse zomwe muyenera kumaliza mawa, tengani mphindi kuti mulembe malingaliro anu onse pansi.Kukhala ndi malo osungira malingaliro onsewa ndi kothandiza chifukwa simudzasowa kupsinjika kapena kudandaula poyiwala zinazake - malingaliro onsewa adzakhala akukuyembekezerani m'mawa!

9. Choyipa kwambiri… gwiritsani ntchito chowonjezera

Chowonjezera ndichomwecho - bonasi yowonjezera ku moyo wathanzi kale.Ngati mukuvutika kugona usiku, zinthu monga melatonin kapena mafuta a CBD zitha kukonzekeretsa thupi lanu kugona.

Zoonadi, cholinga chake ndi kugona popanda zinthu izi, koma zingakhale zothandiza makamaka pachiyambi pamene mukuyesera kuti thupi lanu libwererenso.