Momwe mungagonere mwachangu - masewera olimbitsa thupi, maluso ndi upangiri kuchokera kwa madotolo

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Anthu ambiri amadziwa zochitika zosasangalatsa pomwe sangathe kugona usiku - mphindi 30 zakugundana ndikugona pabedi sizimabweretsa zomwe mukufuna, ndipo m'mawa amangomva kufooka ndi ulesi. Njira zapadera ndi zolimbitsa thupi zomwe zimatha kugona msanga zitha kuthandizira vutoli. Kuphunzira njira yolondola yopumira, kupeza malo omasuka kwambiri, ndipo nthawi zina kugwiritsa ntchito chilimbikitso chowonjezera kuti mupumulitse ubongo mwa njira yophunzitsira: zonsezi zidzakuthandizani kuti mugone mphindi imodzi kapena zisanu ndikuwonetsetsa kuti mukugona bwino.

Momwe mungakonzekerere kugona

Kukonzekera koyenera kwa bedi, komwe kumakhala ndi malamulo osavuta, kumatsimikizira theka la kupambana pakugona msanga.

Kupatula zokhwasula-khwasula zopatsa thanzi, ndikofunikira kudya chakudya chomaliza, cholemetsa maola atatu musanagone.
Tsiku lodzaza ndi zolimbitsa thupi kapena kungogwiritsa ntchito modekha lidzaonetsetsa kuti mukugona bwino. Ngakhale kuyenda kanthawi kochepa usiku kumathandizanso kukonzekera thupi kukonzekera kupumula komwe kukubwera.
Ndikofunika kutsegula chipinda chogona usiku watha kapena kusiya zenera lotseguka pang'ono usiku, popeza mpweya wabwino umathandizira kwambiri kugona komanso kuthamanga kwa kugona.
Mlengalenga wamadzulo azithandiza kukonza thupi kugona komwe kukubwera, pomwe kuwala kowala, m'malo mwake, "kumanyengerera" ubongo, ndikupatsa lingaliro loti nthawi yopumula usiku siyinafike. Chifukwa chake, kuwalako kwa nyali ya patebulo kapena kuwala kwa buluu kwa nyali yausiku kudzakuthandizani kuti mugone posachedwa.
Ngati pali wotchi yamagetsi m'chipindamo kapena wotchi yokhala ndi chiwonetserochi chomwe chimatulutsa kuwala, ndikofunikira kutsitsa kuwalako.
Whisk mapilo asanagone. Nthawi zina chowongolera pakati pa mawondo chimathandiza kugona msanga. Ndikofunikanso kusintha pogona pafupipafupi momwe mungathere kuti mugone bwino.
Ndikofunika kusankha malo ogona bwino - malo omwe thupi lili kumbuyo kapena mbali ndi njira zabwino kwambiri kuti msana uzitha kumasuka momwe angathere komanso ma airways sanaponderezedwe.
Anthu okhala m'mizinda ikuluikulu nthawi zambiri amasokonezeka ndikumva kwachilendo komwe kumabwera mumsewu. Chifukwa chake, ambiri amathandizidwa ndikukhazikitsa jenereta mchipinda chomwe chimapanga phokoso loyera - atha kukhala kukhathamira kwa mafunde am'nyanja kapena kuyimba kwa mbalame, kulira kwa cicadas kapena nyimbo za nyulu.
Mutha kuyamba kujambula ndi nyimbo zachikale. Ndikofunikira kuti mumvere mawu okha kudzera muma speaker. Popeza, tulo tofa nato ndi mahedifoni, pamakhala chiopsezo cholumikizidwa ndi mawaya usiku, motero kusokoneza tulo tofooka.
Ngati palibe chothandiza konse, mutha kupita njira ina - kudzuka pabedi ndi kuchita zina zosangalatsa, monga kuwerenga buku.

Kutsatira malangizowa kumathandizira kukonza magonedwe anu, kuonetsetsa kuti mukugona msanga tsiku lililonse. Komabe, nthawi zina, malamulo achikale okonzekera kupumula usiku sakhala othandiza kwa anthu omwe ali ndi zizindikilo zowopsa za kusowa tulo. Koma ngakhale mutakhala ndi vuto lotere, mutha kupeza yankho loyenera poyesa njira imodzi yopumulira nokha.

Njira zothandiza kupumulira

Kuwerengera pang'onopang'ono, kuphatikiza kupumira kozama komanso kofanana pang'onopang'ono, kumatha kuthandiza kupumula kwa ubongo, kukonzekera thupi kugona. Mpweya woyamba umachitika kuwerengera kumayandikira nambala inayi, kenako kupuma kumachitika masekondi angapo, kenako kutulutsa mpweya kumapangidwa pamodzi ndi kuwerengera mpaka eyiti. Ndikofunika kuti muziyang'ana pa kupuma kwanu ndi kuwerengera - kotero kugunda kwa mtima kumachepa, ndipo malingaliro osafunikira amasiya mutu.
Poganizira m'maganizo anu malo osangalatsa, mutha kulowa m'malo osinkhasinkha, popeza zithunzi zachilengedwe, zowonetsedwa modekha komanso zosangalatsa, zimathandizira kupumula kwamaganizidwe ndi thupi.
Kupuma kofulumira kwa minofu kungakuthandizeninso kugona msanga. Njirayi imaphatikizapo kuchita zochitika zingapo motsatizana - kupuma mwamphamvu, kenako kutsutsana kwa gulu limodzi laminyewa. Ndikofunika kumva kupsinjika kumeneku komwe kukukula ndi khungu lililonse, kenako kupumula minofu momwe mungathere ndikuganizira momwe "mavutowa" amachokera mthupi.
Kusamba kapena kusamba motentha musanagone kumatenthetsa ndi kupumula thupi. Kutentha kosiyanitsa - madzi otentha ndi mpweya wabwino m'chipindacho, zithandizira kuthamanga kwa kugona.
Kusunga zolemba zanu kungakhale mwambo usiku uliwonse kukuthandizani kugona. Nthawi zambiri, kuganizira mopambanitsa ndikuganizira zomwe zachitika masana zimapangitsa kuti zikhale zovuta kupumula. Chifukwa chake, ndikofunikira "kuwaponyera" pamutu panu papepala, potero kuthana ndi nkhawa zomwe zimayambitsa kusowa tulo.

Mungadye chiyani usiku?

Malamulo angapo odziwika "osalembedwa" akuti musanakagone ndibwino kuti musadye chilichonse ndikugona osadya kanthu. Chomwe mungakwaniritse njala yanu ndikumwa madzi. Komabe, ziweruzo zoterezi zimakhala zopanda tanthauzo kwenikweni, popeza pali zinthu zambiri zothandiza zomwe sizingokuthandizani kugona, komanso zikuthandizani kukonza moyo wanu, kumasula bwino dongosolo lamanjenje osavulaza mawonekedwe anu.

Mankhwala	Kufotokozera	Malangizo
Zogulitsa "Zowala" (zonse tirigu muesli, mafuta ochepa tchizi).	Kudya zakudya zolemera m'mimba usiku sikungakhudze kugona kokha, komanso momwe thupi limakhalira. Komano, chotupitsa chopepuka chokhala ndi njere zonse chingakuthandizeni kugona mwachangu osavulaza thanzi lanu. Zowonadi, chimbudzi cha chakudya chambiri chimatenga nthawi yochulukirapo, zomwe zikutanthauza kuti kumverera kokwanira kadzakhuta, ndipo nthawi yogona sikusokonezedwa.	Musamamwe zoziziritsa kukhosi usiku ndi ayisikilimu, tchipisi kapena tchipisi, komanso zakudya zopatsa thanzi. Zakudya zomwe zili ndi shuga ndizochepa. Chifukwa chake, titadya gawo losavuta la chakudya musanagone, msinkhu wa shuga mthupi umakwera kwambiri, kenako "kutsetsereka" kutsitsanso, komwe kumadzetsa tulo.
"Mahomoni ogona" (chitumbuwa, chitumbuwa chokoma).	Nthawi zambiri liwiro la kugona limakhudzidwa ndi chinthu monga kugona mopanda mpumulo, ndipo chifukwa chodabwitsachi chagona pakakhala zochitika zam'maganizo kapena kuchepa kwa milingo ya shuga m'magazi kufika pachimake. Chotupitsa chokhala ndi yamatcheri kapena yamatcheri chimathandizira kukhutitsa thupi ndi kuchuluka kwa shuga komwe kumafunikira.	Kuwotcha "mahomoni ogona" oterewa ndi maola angapo musanagone; mafuta a amondi amathandizira kukulitsa kugona. Zoterezi zimakhala ndi shuga momwe zimapangidwira, zomwe zimatha "kugwira" mthupi usiku wonse.
Magwero a Melatonin (nthochi, chinanazi, lalanje, phwetekere).	Melatonin ndi timadzi tosiyanasiyana tomwe timatha kuyambitsa tulo tikayamba mdima.	Palinso mankhwala apadera omwe ali ndi chida ichi, koma ndi bwino kumwa mapiritsi, makamaka kugwiritsa ntchito mankhwala achilengedwe okhala ndi melatonin.
Zakumwa zoziziritsa kukhosi (mkaka, tiyi wa chamomile).	Chakumwa chotentha komanso chosangalatsa musanagone ndi njira yotsimikizika yopumulira mwakuthupi komanso mwamalingaliro.	Tiyi wa Chamomile kapena mkaka wofunda ndiyo njira yabwino kwambiri yogona msanga. Koma zakumwa zokhala ndi caffeine siziyenera kumwa usiku. Sifunikanso "kuzunza" madzi ochuluka asanagone, chifukwa zimawopseza ndikudzutsidwa pafupipafupi kuti athetse vuto linalake.
Zowonjezera zapadera.	Kutulutsa kwachilengedwe kwa mizu ya valerian ndi chakumwa champhamvu chamankhwala chomwe chimalimbana ndi tulo.	Musanagwiritse ntchito mankhwala ndi zowonjezera mavitamini, muyenera kufunsa katswiri.

Chiwembu chavidiyo

Zovuta zamakhalidwe pa kugona

Mulingo womwe mumagona umatsimikizira ngati mukutsatira njira yofananira, ndichifukwa chake ndikofunikira kwambiri kugona usiku ndikudzuka m'mawa nthawi yomweyo. Atakhala ndi chizolowezi ichi, thupi limadziwa kale nthawi yolengeza kutopa kwa mpumulo womwe ukubwera. Kuyika alamu nthawi zonse kumakuthandizani kudzuka munthawi yake, ngakhale kumapeto kwa sabata.

Kuti njira yogona isabweretse mavuto, muyenera kusintha malingaliro anu kuchipinda chanu chogona. Simuyenera kuthera nthawi yochulukirapo masana - mukugwira ntchito kapena "kungokhala" maola. Chipinda chogona chiyenera kuphatikizidwa ndi kupumula usiku. Kusunga chipinda choyera komanso chadongosolo pafupipafupi kumathandizanso kuti pakhale mikhalidwe yogona mwachangu.

Chimodzi mwazifukwa zomwe zimayambitsa kuvuta kugona ndikugwiritsa ntchito ukadaulo kwamakono kwambiri. Zipangizo zamagetsi zimawonongeratu kugona, chifukwa anthu ambiri amakonda kugona pabedi usiku ndi foni yam'manja, akuwonera nkhani zapaintaneti. Ndikulimbikitsidwa kuti muzimitsa zida zonse ola limodzi musanagone.

Kumverera kolemera m'mimba chifukwa chakuchulukana kwam'magazi pambuyo pa chakudya chamadzulo kumayambitsanso tulo. Ndikofunika kusiya chakudya cholemera maola ochepa musanakonzekere kugona.

Kuchita masewera olimbitsa thupi kuyeneranso kukonzedwanso m'mawa. Kuchita masewera olimbitsa thupi kumawonjezera kutentha kwa thupi, kumawonjezera kugunda kwa mtima, komanso kumapangitsa machitidwe amubongo omwe amalepheretsa kugona.

Anthu ambiri amakonda kukhala pakama masana kuti agone pang'ono. Chizoloŵezichi chimakhudza kugona kwanu usiku. Ndikoyenera kuti mugonjetse nokha ndikusiya "ola lamtendere" kuti usiku pasakhale zovuta zakugona.

Mankhwala ena amathanso kuyambitsa tulo, chifukwa chake kufunsa kwa dokotala kumafunikira nthawi zonse.

Zomwe mungachite ngati simukugona ndipo malingaliro akusokoneza

Chomwe chimayambitsa mavuto ambiri kugona ndi pamene munthu amalankhula monologue wamkati. Malingaliro owonera omwe amafunikira kulingaliranso amabwera motsutsana ndi zokumana nazo zomwe zakhudzana ndi zochitika zam'mbuyomu kapena kuda nkhawa ndi zochitika zamtsogolo. Kuti musokoneze zokambirana zotere ndi "kukumba nokha", njira zotsatirazi zithandizira.

Mpira motsutsana ndi nkhosa. Aliyense amagwiritsa ntchito kuwerengera nkhosa asanagone, koma chithunzi chowonetsedwa cha mpira chimakhala chothandiza kwambiri. Mpira ukuwoneka kuti ukugwedezeka bwino. Poterepa, chinthucho chimafalitsa funde palokha.
Masewera amisala ndi mbewa. Mutha kulingalira chinthu patsogolo panu chomwe chingasunthire ndikuyandikira, ngati kuti chikuzungulira ndi gudumu la mbewa yakompyuta. Kuyang'ana pamachitidwe kungakuthandizeni kuti musasokoneze malingaliro anu.
Chitani ngati kazitape. Ndikofunika kutenga supine, kutambasula ndi kupumula. Ndiye falitsani maso anu (zikope ayenera kutseka), koma pa nthawi yomweyo, musati mopambanitsa ndi mavuto. Izi ziziika m'maso mwawo "malo" awo pomwe tulo tofa nato timayamba.
4 - 7 - 8. Njirayi ndiyotengera kupuma koyenera: lembani mphuno mwanu kwa masekondi anayi, sungani mpweya wanu kwa masekondi asanu ndi awiri, kenako pumani modekha mkamwa mwanu masekondi asanu ndi atatu. Kupuma kumeneku kumachepetsa adrenaline ndikuchepetsa kugunda kwa mtima wanu.
Kulimbitsa thupi moyenera. Ndikofunika kukhala bwino kumbuyo kwanu, kutambasula ndikuyamba kuganiza kufalitsa mafunde otentha ndikumverera kolemetsa m'malo onse amthupi. Ndikofunikira kuti mumve mwatsatanetsatane momwe kumverera kumafalikira mthupi lonse, kumakhudza zala, korona wamutu, chibwano komanso makutu.
Kuyenda zakale. Kutaya kuyesa konse kwamalingaliro, pendani zochitika za tsiku lapitalo m'mutu mwanu. Onerani zonse zomwe zimachitika kuchokera mbali, monga kanema.
Kubwezeretsa maloto. Mutha kukumbukira loto losangalatsa kwambiri lomwe mudawonapo. Ngati izi ndizovuta kukumbukira, bwerani ndi "kukumbukira" kwanu, kutchera khutu pakupanga chithunzi, pomwe chilichonse ndichabwino kwambiri.
Bwerezerani kuphethira. Tsekani maso anu, tsegulani kanthawi ndikutseka. Bwerezani zochitikazo pakatha masekondi 10. "Kubwerera m'mbuyo" kumakuthandizani kuti mukhale omasuka ndikupangitsani kugona.
Zilembo. Chochita chosangalatsa komanso chotsitsimutsa musanagone ndikubwera ndi zilembo za chilembo chilichonse cha mawuwo, kuphatikiza zilembo zitatu, kenako - zinayi, ndi zina zambiri. Palibe chifukwa choyesera kulingalira mawuwo - ingowerengani momwe amabwera m'maganizo. Ntchito yosasangalatsa ingoyimitsa "ubongo" wotopa.
Nyimbo yakachetechete. Phunzirani kumvera chete, ichi ndichinsinsi chofulumira kugona. Ndikofunikira kusokonezedwa ndi phokoso lakunja kuchokera panja pazenera, ndikumvetsera mwatcheru mpaka chete.
Kudzidzimva. Pamalo omasuka kwambiri ndikupuma modekha, m'maganizo mubwereze zoikamo monga: "Thupi langa likuyamba kupepuka komanso kumasuka", "Ndigona mokoma ndikangowerengera kuyambira zana mpaka zero," kenako yambani kuwerengera kutulutsa kwanu.

Masewera olimbitsa thupi - machitidwe omwe angakuthandizeni kugona mu mphindi imodzi

Kugona mphindi imodzi sikungatheke, komanso kuchita masewera olimbitsa thupi. Pogwiritsa ntchito njira zapadera zopumira, mutha kuchita bwino kwambiri poyeserera kugona msanga m'masekondi makumi asanu ndi limodzi okha.

Zamakono	Kufotokozera	Kugwiritsa ntchito pochita
"Kuthamangitsa"	Mphamvu ya njirayi imatha kumveka pobwereza zomwe zaperekedwa pakuwunika koyenera musanagone, kwa miyezi ingapo, kawiri patsiku. Ndiyeno, mutapuma mwezi umodzi, bwerezaninso maulendo asanu ndi atatu nthawi imodzi.	Kunsonga kwa lilime kumayikidwa pakamwa pambali kumbuyo kwa mano akumwamba. Pakamwa patsekedwa - mpweya woyamba umatengedwa munayi. Mpweyawo umagwira masekondi asanu ndi awiri. Kutulutsa kotalika kumapangidwa mokweza pa nambala yachisanu ndi chitatu.
"Mpweya wogona"	Inhalation malinga ndi njirayi imayambitsa magwiridwe antchito, kutulutsa mpweya - kumapangitsa thupi kuti likhazikike pansi ndikupumula.	Iliyonse mwa magawo awo opumira ndimapumira a masekondi asanu ndikuyima ndi kutulutsa mpweya wokhala ndi nthawi yomweyo. Pakati pawo muyenera kuchita, kupumula kulinso masekondi 5. Mukapeza bwino pakuchita izi, mutha kuwonjezera nthawi mpaka masekondi khumi.
Kupuma kwa khumi	Ntchitoyi imalola munthu kuti azimitsa chidwi chawo kuchokera kumutu wamkati ndi "kutonthoza" psyche wokondwa.	Ndikofunika kuwerengera mpweya wanu ndi mpweya wanu, kupitiliza kuwerengera mpaka khumi, kenako kubwereza kuzungulira. Kuti mugone msanga, simufunikira kuwerengera mobwerezabwereza katatu.

Momwe mungathandizire mwana wanu kugona msanga

Kugona mokwanira komanso kwabwino kwa ana ndikofunikira pakukula kwa mwana ndikukula. Monga lamulo, kwa ana aang'ono, nthawi yabwino yopuma ndi maola 12-14 patsiku. Kwa okalamba - 10-11. Zomwe zimayambitsa kusokonezeka tulo zimatha kudwala, kusadya bwino, kapena zina zamaganizidwe. Nawa maupangiri othandizira mwana wanu kugona.

Sewerani nyimbo yotsitsimula kapena musewerere mwanayo nokha. Liwu la makolo ndilo phokoso losangalatsa kwambiri lomwe limapereka mtendere, chitetezo ndi chitetezo.
Nthawi zina mwana sangagone chifukwa choopa kuti makolo ake sadzakhalapo akadzadzuka.Lonjezani pamene mukugona kuti mudzakhalapo akamadzuka. Ndipo onetsetsani kuti mukusunga malonjezo anu. Bwerezani njirayi nthawi ndi nthawi, ndikuwonjezera tanthauzo la "malonjezo". Chifukwa chake mwanayo amatha kuzolowera kugona ndikudzuka wopanda makolo.
Kuwerenga mokoma mtima, mabuku a ana usiku ndichikhalidwe chabanja chothandiza chomwe chimatha kuchita zodabwitsa ndikumagoneka mwana wosagona mwachangu.
Mkaka wofunda ndi njira yachikale yogona msanga. Zogulitsa mkaka zimakhala ndi L-tryptophan, yomwe imayambitsa ntchito ya serotonin ndi melatonin muubongo. Mbali yamaganizidwe imagwiranso ntchito pano, chifukwa inali mkaka wa amayi womwe umathandizira kupanga kutentha kosangalatsa komanso kugona, kumva kosangalatsa ukhanda.
Kusangalatsa komanso kutonthoza m'malo osamalira ana kumachita mbali yofunika kwambiri kuti mwana agone mokwanira. Ndikofunikira kuwunika momwe kutentha kumayendera nazale, chinyezi chamlengalenga, kuyatsa ndi zofunda zabwino, pijama.
Njira yosewera powerengera zinthu zisanu ndi zomwe mwana amatha kuwona, kumva komanso kumva. Izi zithandizira ubongo wamwana kumasuka ndikugwa maloto okoma.
Kutanganidwa kwambiri ndi zochitika za tsiku ndi tsiku kumatha kukhudza kugona kwa ana, chifukwa chake kuli kofunika "kuchepetsa" zochitika zina zowonjezerapo kuti mupewe zosokoneza munthawi yausiku.
Ndikofunikira kuti mwana azimva kuti ali yekhayekha usiku wonse, ndichifukwa chake ana ambiri amakonda kugona ndi zidole zomwe amakonda. Simuyenera kuwachotsa chizolowezi ichi, koma, onetsetsani kuti "bwenzi" lanu lokhulupirika limakhalapo nthawi zonse.

Momwe mungazindikire kusowa tulo - zizindikilo ndi zizindikilo

Vuto lapadziko lonse lapansi ndikuphwanya kayendedwe kabwino ka usana ndi usiku. Lingaliro la kusowa tulo silimangotanthauza kusowa tulo kwa nthawi yayitali, komanso kupezeka kwamavuto ndi njira yogona, yomwe imadzetsa thanzi m'mawa. Kuti abwezeretse mphamvu, munthu wamba amafunika kupumula maola 5-6. Ndi zisonyezo zabwino zathanzi, kugona sikungotenga mphindi 10, ndipo tulo lokha limachitika osadzuka ndikumverera mwamphamvu m'mawa. Chithunzi chosiyana kwambiri chikuwonekera mwa anthu omwe akudwala tulo. Mutha kuthana ndi zovuta ngati izi nokha mothandizidwa ndi masewera olimbitsa thupi, njira zosiyanasiyana kapena mankhwala owerengeka. Komabe, musanachitepo kanthu, ndikofunikira kudziwa zomwe zimayambitsa vutoli.

Zomwe munthu samamva bwino - phokoso, kuwala, kuwala kapena kuzizira, zonunkhira zakunja, matiresi osasangalatsa kapena zofunda.
Kudya chakudya chomwe chimayambitsa chisangalalo chamanjenje.
Kusintha kwa moyo, kubweretsa chizolowezi chosintha kwakanthawi kochepa - kuyenda, maulendo abizinesi, kugona kunja kwa nyumba, kusintha malo.
Kukhalapo kwamavuto m'moyo, kukhazikika pamalingaliro osokoneza ndi zokumana nazo, chizolowezi chokhudzidwa kwambiri.
Matenda ndi kusintha kwa mahomoni m'thupi, kumwa mankhwala, pamndandanda wazotsatira zake zomwe zimatha kusokoneza tulo tomwe timakhala.

Momwe mungasamalire kugona bwino ndi njira zowerengera

Mankhwala achikhalidwe amapereka maphikidwe ambiri omwe angokuthandizani kuti mugone msanga, komanso kuti muchotse tulo mpaka kalekale. Ndipo chinthu choyamba kuchita ndikuwunikanso moyo wanu ndi thanzi lanu. Ndikofunikira kuphatikiza pazakudya zatsiku ndi tsiku zakudya zomwe zili ndi melatonin - "mahomoni ogona" enieni, ndi L-tryptophan: nyama yankhuku, mbewu zamatungu, nsomba, mkaka, mtedza ndi mazira. Muyeneranso kudya kabichi wokhala ndi magnesium, masamba ndi nthochi.

Kuchita miyambo yapadera musanagone kunyumba kumathandizira kukhazikitsa tulo tathanzi: malo osambira ofunda, kusinkhasinkha, kutonthoza m'chipinda chogona.

Njira yabwino kwambiri ndikukonzekera kulowetsedwa kwa zitsamba. Zitha kugwiritsidwa ntchito ngati zowonjezera zowonjezera kapena kugwiritsidwa ntchito ngati mafuta onunkhira.

Malangizo avidiyo

Nthawi zonse pamene njira zonse ndi mankhwala azitsamba alibe mphamvu pakukumana ndi tulo, muyenera kufunsa dokotala wodziwa zambiri.

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