Kodi mumaona kuti mumadzuka m'mawa mutatopa kwambiri kuposa pamene munkagona? Zochita izi za kusinkhasinkha kugona lingakhale yankho. Kugona kuyenera kukhala zosangalatsa komanso zobwezeretsa kwa aliyense, koma sizikhala choncho nthawi zonse. Kodi chingachitike ndi chiyani pamenepo? Asanakulitse mawu ed phunzirani zolimbitsa thupi zoyenera.
Kodi kusinkhasinkha kugona kumakhala ndi chiyani?
La kusinkhasinkha kugona chizolowezi chomwe chimakupatsani mwayi wokhala ndi kuwongolera kwambiri zochitika zamaganizidwe, kukhazikitsanso malo omwe amalamulira mtendere ndi chete.
Chifukwa cha kusinkhasinkha kwa tulo, ndizotheka kupanga mahomoni omwe ndi ofunikira kwambiri kugona, melatonin. Izi zimatha kuwongolera mayendedwe kugona-dzuka.
Mwa kukulitsa kupanga melatonin mayendedwe abwinobwino ogonanso amathanso ndikupuma kumakhala kuzama komanso kwabwinoko.
Ambiri amalakwitsa poganiza kuti nthawi yayitali yakugona, imakula kwambiri mwayi wakudzuka udapumula. M'malo mwake, nthawi zambiri saganiziridwa kuti ndi khalidwe la kugona: Muthanso kugona pang'ono kuposa masiku onse, koma chofunikira kwambiri ndi momwe tidzapumulire nthawi imeneyo.
Ambiri mwa anthu omwe amadandaula kuvuta kugona, amakhala usiku wonse akugundana ndikugona pabedi, ndikusokoneza malingaliro ndi malingaliro onse otheka; Mwanjira imeneyi amatha m'mawa atatopa kwambiri kuposa usiku wapitawu.
Palibe aliyense wa ife amene amakhala tsiku lililonse chimodzimodzi, momwemonso zochita za kugona zidzakonzedwa ndi momwe timakonzekera kukumana nazo. Ngati tsiku lina mudzabwerera kwanu mosangalala chifukwa choti mwachita bwino pantchito, kapena mwalandira mayamiko, mwina tsiku lotsatira lidzakhala lovuta kwambiri m'moyo.
Pachifukwa ichi, mukaganiza zogona, ndikofunikira kupanga mwambo weniweni, ndipo ndizopanda pake kuzikana, koma malingaliro amatenga gawo lofunikira. Apa pakubwera kusinkhasinkha kugona zomwe zingakuthandizeni kutembenuka.
Kusinkhasinkha kwa tulo: Umu ndi momwe
Pangani kamphindi kuti mudzipereke kwa kusinkhasinkha kugona ndikofunikira ngati mukuvutika kupuma mokwanira. Zomwe tikupangira ndikuti mupumule kwathunthu mukamagona kale, musanagone. Nazi njira zoyenera kutsatira Pindulani ndi zabwino za njirayi.
1 - Kusankha ndikukonzekera malowo
Chisankho chabwino ndi bedi kapena malo omwe mukudziwa kuti mudzagona usiku wonse. Ngati zingathandize, mutha kuwonjezeranso zina nyimbo zachete kapena kubereka kwa phokoso lachilengedwe (mafunde am'nyanja kapena kugwedezeka kwamitengo). Njira ina ingakhale kutsatira kutsatira kusinkhasinkha motsogozedwa.
2 - Udindo wa thupi
Ugone m'mimba mwako, siyani manja anu omasuka mthupi lanu. Bweretsani zonse chidwi ndi chidwi pa thupi lanu, osaganizira china chilichonse. Khalani okhazikika pa thupi lanu, kupuma ndi kugunda kwamtima.
3 - Kupuma
Tsopano tsekani maso anu ndi amayendetsa kupuma. Malangizowo ndi oti muzipumira pafupipafupi, zilibe kanthu kuti ndi masekondi angati, muyenera kukhala omasuka ndikupeza mayendedwe anu popanda kukakamiza chilichonse. Musaiwale cholinga: mukuyesera kuti mukhale ndi malingaliro abwino.
4 - Kusankha cholozera
Pakadali pano, tengani mphindi zochepa kuti muwoneke m'maganizo mwanu chizindikiro, chithunzi, chilichonse chomwe mukuganiza kuti chikuyimira mtendere. Muli ndi ufulu wonse pa izi.
5 - Kuchita masewera olimbitsa thupi
Pambuyo pokonzekera, tsopano zolimbitsa thupi zenizeni zimayamba: yang'anani mbali zonse za thupi lanu, kuyambira pamutu ndikutsikira kumapazi. Siyani minofu, ndikumverera kulemera kwa thupi lanu. Ganizirani za mavuto zomwe zimatuluka m'thupi lanu ndipo pang'onopang'ono zimakusiyani inu omasuka komanso omasuka. Yesetsani kupanga anu omaliza kusinkhasinkha mpaka thupi lanu litamasuka kwathunthu ndipo pamapeto pake mutha kugona.
Ubwino waukulu wosinkhasinkha pa tulo
Potsatira ndondomeko zomwe tanena m'ndime yapitayi komanso koposa zonse poyesera kukhala osasintha, mutha kupeza ndi njirayi mpumulo wakuya, komanso kulimbikitsa kupanga mahomoni omwe amayang'anira kugona: melatonin.
Ngati tisanapite kukagona tinkakonda kuonera TV, kufunsa mafoni, ndi zina ... tiyenera kuzindikira kuti zonse ndi izi zochita zoyipa kupumula bwino. Pezani zambiri m'nkhani yathu: Sindingathe kugona.
Koma makamaka, kodi zabwino ndi zabwino zogona mokwanira? Nazi izi zazikulu.
- Limbikitsani chitetezo cha mthupi
- Lonjezani kukumbukira ndi kusinkhasinkha
- Khalani ndi moyo wautali
- Pewani nkhawa
- Pewani mavuto a mahomoni
- Onjezani magwiridwe antchito anu pamasewera
Mwa kutsatira njirayi modekha momwe mungathere ndikuyesera kuchotsa malingaliro olakwika, kudzera mwa osavuta mpweya, kusinkhasinkha kugona zidzayamba, pomaliza pake zidzakupangitsani kuti mugone mokwanira usiku.
Ndi chiyani china chomwe mungachite yothandiza kugona? Pali zochitika zingapo zazing'ono zomwe zitha kukhala zofunikira madzulo kuti ayanjanitse kupumula.
- zolimbitsa thupi zokwanira (yoga ikulimbikitsidwa makamaka)
- shawa lotentha musanagone
- chakudya chopepuka madzulo, popewa kudya zakudya zovuta kugaya
Mulimonsemo, kupuma imakhala chinsinsi cha kugona mwamtendere: kuphunzira kuwongolera kumatha kuthetsa ambiri mavuto okhudzana ndi kupumula kwabwino.
Gwero la nkhani Alfeminile
