Gulani matiresi otsika mtengo, khalani mochedwa kwambiri ndikusunga pilo: Chifukwa chiyani zonse zomwe mukudziwa zokhudza kugona ndizolakwika

M’zaka 30 zapitazi, ndathera moyo wanga kugona.
Kuchokera ku Beckham ndi Cristiano Ronaldo kupita ku Pendleton ndi Laura Troot, ndakhala ndikuphunzitsa akatswiri a masewera momwe angagwiritsire ntchito bwino kugona.
Ndinapeza zokamba zambiri zokhuza kugona.
Chinsinsi cha kudzuka mukumva kupumula si kuchuluka kwa ndalama zomwe mumathera pa matiresi, kapena kuyesa kugona maola asanu ndi atatu usiku uliwonse.
M'malo mwake, ngati mukufunadi kugona bwino usiku
Sali ndani? -
Yakwana nthawi yoti muchotse bukhu la malamulo ndikuyambanso.
Upangiri wanga ungamveke wosiyana ndi wanzeru, koma ndi wabwino kwambiri womwe mudamvapo. . .
Osagula matiresi okwera mtengo kwambiri. Chinthu choyamba chimene makampani ogona ayenera kudziwa ndikuti pali malamulo ochepa.
Aliyense atha kuyikapo \"dokotala wamafupa\" pakama
Sayenera kukhala madokotala a mafupa athunthu, ndipo sasowa kuyika matiresi kupyolera mu mayesero ambiri.
Wopanga atha kupangitsa akasupe kukhala ang'onoang'ono kuti athe kuyika 2,000 pamatiresi kuti athe kumenya 1,500-
Ma matiresi a kasupe omwe amalengezedwa ndi omwe akupikisana nawo, koma izi sizitanthauza kuti ndi bedi labwinoko.
Malo ogulitsa zogona amatha kugulitsa matiresi a 2,000
Kodi matiresi a kasupe ndi angati kwenikweni mu Mfumu-
Kukula kwapawiri kumakhala kochepa kwambiri.
Choncho musagule matiresi chifukwa cha chizindikiro pa matiresi.
Mtengo wamtengo uli nawo.
Sizomveka kuthera masauzande ambiri pa matiresi olakwika. Ndipo anthu amatero.
Opanga amati matiresi awo adzakhala kwa zaka khumi, kotero anthu amati akhoza kugula 1,500 kapena kuposerapo kwa 150 kokha pachaka.
Koma zaka khumi pambuyo pake, osati kokha matiresi odzaza ndi madontho, tsitsi ndi maselo akufa a khungu, koma idzanyozeka mosasamala kanthu kuti inali yolimba komanso yolimba bwanji poyamba.
Ndikwabwino kugula matiresi omwe amakukwanira 200 kapena 300 okha ndikusintha nthawi zambiri.
Selfie muli pabedi mumadziwa bwanji matiresi anu?
Malo okhawo ogona omwe ndikupangira ali kumbali yanu-
Izi ndiye zabwino kwambiri zosinthira kaimidwe, ndipo simungathe kukopera ndikudzidzutsa nokha kapena mnzanu.
Ndikupangira kuti mugone kumbali yanu yosadziwika -
Simagwiritsidwa ntchito mocheperapo chifukwa chake samva bwino. Ndiye kulondola-
Gonani ku dzanja lamanzere ndi mosemphanitsa.
Izi zimapangitsa ubongo kukhala wosangalala chifukwa mphamvu zanu zili zokonzeka kukutetezani.
Kuti mupeze malo abwino kwambiri, khalani ndi malo abwino oongoka ndipo pindani manja anu mofatsa.
Phimbani mawondo anu kukhala omasuka komanso oyenera.
Awa ndi malo anu a fetal.
Tembenuzani thupi kumbali kwa kotala ndipo mudzakhala pamalo abwino kwambiri a fetal.
Gona pansi tsopano ndi kuyesa izi.
Khalani pamalo awa pa matiresi omwe mudayesa ndikugona mwanu
Mwachindunji ku mbali yaikulu ya pamwamba pa matiresi (palibe mapepala ndi mapilo).
Ngati ikukwanirani, mzere wowongoka uyenera kupangidwa pa msana, khosi ndi mutu.
Kuti muwone izi, tengani selfie kapena wina akujambulani chithunzi cha mutu wanu pafupi ndi matiresi.
Ngati mutu wanu, khosi ndi msana zikugwirizana, pali kusiyana kwa masentimita 6 kapena kuposerapo pakati pa mutu wanu ndi matiresi, mutu wanu uyenera kugwera pamwamba ndipo matiresi ndi amphamvu kwambiri.
Ngati chiuno chanu chikugwera pa matiresi ndipo sichikugwirizana ndipo mutu wanu ukukwezedwa ndi matiresi, ndiye kuti ndi ofewa kwambiri.
Mukapeza matiresi abwino kwambiri, pilo yanu imakhala yosafunikira.
Koma ichi ndi chizoloŵezi chovuta kwambiri kuchikulitsa.
Pamene matiresi ali ndi mfundo zambiri mu nthawi yeniyeni, timagwiritsa ntchito pilo kuti titseke kusiyana pakati pa mutu ndi pamwamba.
Ngati matiresi ali ofewa kwambiri, amakankhira mitu yathu patsogolo, zomwe zimayambitsa vuto.
Ngati mumagona pamitsamiro iwiri kapena kuposerapo, mumakhala ndi matiresi amphamvu kwambiri kapena mumadziunjikira mavuto.
Ngati mukuyenera kukhala ndi pilo, ndi pilo wopepuka, pa matiresi kumanja, idzakukakamizani kuti ikugwirizane ndi inu.
Kusintha pilo ya poliyesitala yotsika mtengo nthawi zonse (cha chaka chilichonse) ndikwabwino kusiyana ndi kuyika chingwe chapakhosi cha "mafupa".
Zogona zanu ziyenera kukhala za hypoallergenic, kaya muli ndi matupi kapena ayi.
Ma allergens amatha kusokoneza kupuma usiku, zomwe zimapangitsa kuti zikhale zovuta kupuma m'mphuno.
Ngati mupuma pakamwa panu, mumatha kukopera kapena kuumitsa pakamwa panu, zomwe zingasokoneze kugona kwanu.
Zofunda zanu ziyenera kukhala zopumira kuti mukhale ozizira pansi pa chivundikiro cha bedi.
Ndimakhulupiriranso mapepala atsopano ndi aukhondo.
Si zasayansi. ndi zamaganizo.
Bedi linali labwino komanso labwino.
Ndikagwira ntchito ndi gulu la apanjinga la ku Britain, ndimaumirira ma sheet atsopano usiku uliwonse.
Pachifukwa ichi, anthu
Zida zopangidwa ndi zabwinoko.
Nanotechnology imatha kubweretsa kukula kwa ulusi ku kachigawo kakang'ono kazinthu zachilengedwe, kotero kupuma komanso kuthamanga kwafupika sikungagonjetsedwe, kutanthauza kuti mumatha kutsuka ndikuwumitsa zofunda pafupipafupi.
Ngati simuli omasuka ndi izi kapena sizingatheke popanda thonje la Aigupto, pitani kukagula za 300 za mzere, zomwe zidzakupatsani mpweya wabwino kwambiri wachilengedwe.
Kuyamba kugona nthawi ndi nthawi, osati mphindi pa ola, ndi kutalika kwa nthawi yomwe munthu amafunikira kuti adutse gawo la tulo lomwe limapanga kuzungulira kwachipatala, kuphatikizapo kuwala ndi kugona kwakukulu.
Kuchuluka kwa kuwala ndi tulo tofa nato timakhala zimasiyanasiyana malinga ndi kuzungulira, koma moyenerera ife \ 'tidzakhala usiku pabedi ndi bwino kusintha kuchokera mkombero wina kupita kwina, mu mode kugona-kudzuka-tulo-kudzuka, kugona pang'onopang'ono kuchepetsedwa mpaka kudzuka m'mawa.
Ili ndiye chinsinsi cha kugona koyenera: kuwala konse ndi tulo tofa nato zomwe timafunikira zili m'mizere yozungulira ndipo zimamveka ngati usiku wautali komanso wopitilira.
Tsoka ilo, ngati sitigona bwino ndikudzuka tisanagone tulo tatikulu, zilibe kanthu kuti tigona mochuluka bwanji --
Sitinapindule nawo mokwanira.
Kuyambira ndi mizunguliro isanu pausiku-ndiwo maora asanu ndi awiri ndi theka.
Dziwani nthawi yomwe muyenera kudzuka (m'dziko labwino, mumadzuka nthawi yomweyo tsiku lililonse, chifukwa zimagwira ntchito bwino thupi lanu likakhala munjira) komanso pa 90-
Kuzungulira kwa mphindi kuti mudziwe nthawi yoyenera kugona.
Ngati mungasankhe 7
Nthawi ya 30 m'mawa ngati nthawi yoti mudzuke, muyenera kugona pakati pausiku, kutanthauza kudzipiringitsa ndikupumula mphindi 15 zapitazo --
Kapena ziribe kanthu kuti zimatenga nthawi yayitali bwanji kuti mugone.
Yesani maulendo asanu ndikuwona momwe mukumvera m'masiku asanu ndi awiri.
Ngati nthawi iyi yatalika, tsitsani mpaka inayi. Osakwanira? Kusuntha mpaka sikisi.
Mudzadziwa chifukwa muyenera kupuma kwambiri mukazolowera.
Chimodzi mwa zifukwa zomwe anthu samagona bwino ndi chifukwa chakuti amagona maola asanu ndi atatu usiku uliwonse.
Koma ngati mutayamba kuganiza mozungulira maola pa sabata m'malo mokhala ndi usiku, zimatengera kupsinjika pang'ono.
Choncho, cholinga cha munthu amene amafunikira maulendo asanu usiku ndi maulendo 35 pa sabata.
Mwadzidzidzi, usiku woyipa mwa anthu 7 suwoneka woyipa kwambiri.
Izi si zachilendo-
Osapitirira maola 8 usiku uliwonse
Kwa anthu wamba, maulendo 35 pa sabata ndi abwino;
28 (maola 6 usiku) mpaka 30.
Chokhacho chomwe ndinganene ndikupewa kukhala ndi zozungulira zochepa kuposa zomwe mungafune kwa mausiku atatu otsatizana. SNORING?
Mangani pakamwa panu ndipo mukhoza kupuma movutikira, koma ngati tikufuna kugona mosasokonezeka panthawi ya kugona, ndikofunikira kukonza kupuma pamene tikugona.
Matenda ofala monga kukodzera ndi kugona
Pamenepa, wodwalayo amasiya kupuma mobwerezabwereza usiku, ndipo kuwala kochenjeza kwa mpweya wa ubongo kumadzutsa nthawi zonse, zomwe zingasokoneze kwambiri kugona.
Matenda onsewa amatha kuuzira m’kamwa osati m’mphuno.
Mapiko amphuno amanja amakulitsa njira ya mphuno ndikulimbikitsa kupuma kwa mphuno.
Katswiri wina wopuma yemwe ndimamudziwa adanenanso kuti mutseke pakamwa panu ndi tepi yachipatala yopepuka, ya hypoallergenic yokakamiza thupi lanu kupuma ndi mphuno usiku.
Iye ananena kuti atayamba kugwiritsa ntchito njira imeneyi, kugona kwake kunali kofunika kwambiri.
Muyenera kuyeseza, koma ndi zotetezeka.
Simudzasowa mpweya mukamagona, zomwe zingakuthandizeni. PRIORITISE PRE-SLEEP AND POST-
Kugona si nthawi yokhayo yomwe mumagona, komanso ndi mphindi 90 mbali zonse chifukwa cha kutsogolo ndi kumbuyo kwanu.
Kugona kumakhudza kwambiri kugona kwanu komanso tsiku logona.
Mwachitsanzo, ngati ndikukonzekera kugona 11 koloko P. M. , ndiyamba kukonzekera 9. 30pm.
Ndikhoza kudya zokhwasula-khwasula ngati ndili ndi njala.
Ndimamwa chakumwa changa chomaliza usiku kuti ndisadzuke ndi ludzu.
Ndimapita kuchimbudzi kuti ndisadzuke pakati pausiku ndikufunika bafa.
Ndimazimitsa ukadaulo, kuzimitsa magetsi, kuchapa, kukonza, kulemba malingaliro atsiku, makamaka kuyeretsa sitimayo kuti ndikagona, ndisagone ndikuganiza. Ngati pre-
Kugona ndiko kukonzekera kugona kwabwino kwambiri
Kugona ndikuonetsetsa kuti ntchito ndi nthawi yogona yotsatila sizikuwonongeka.
Yambani ndi kupeza kuwala kochuluka momwe mungathere m'chipinda chanu kuti zikuthandizeni kuyambitsa wotchi yanu yachilengedwe.
Idyani chakudya cham'mawa chachikulu kuti musangalatse thupi lanu ndipo ngati mukuchita tsopano ndi nthawi yabwino yochitira.
Kupanda kutero, lolani ubongo wanu kuti ugwire ntchito bwino pomvera wailesi kapena podcast, koma mukadzuka, yesetsani kuti musayang'ane maimelo ndi zikumbutso pafoni yanu.
Mahomoni anu
Mahomoni opsinjika maganizo
Dzukani mpaka mulingo wapamwamba kwambiri posachedwa, simuyenera kuwakweza, kotero mkati mwa mphindi 90 mutadzuka, koma kwa mphindi 15, yesetsani kuti ukadaulo uwoneke bwino.
Osagona msanga chifukwa moyo wanu suli wangwiro, ngakhale mutadzuka nthawi yomweyo tsiku lililonse.
Chakudya chamadzulo, sitima yapamtunda mochedwa, kapena china chilichonse chingatanthauze kuti simungathe kugona nthawi yogona pakati pausiku.
Ngati mwakhuta, malizani ulendo wanu kapena musamazimitse, mukagone nthawi ya 12.
30 sichidzakulolani kugona bwino.
Zikumveka zachilendo, koma kwenikweni, kudzera mu pre-
Mwambo wogona, lolani nthawi yogona patatha mphindi 90 kuposa masiku onse, pa 1.
Kotero inu munalumphira mkombero woyamba wa kugona kwathunthu.
Poyerekeza ndi mizunguliro isanu yoyipa, mudzamva ngati mupumula kwambiri mumayendedwe anayi abwino.
Claire Coleman amasinthidwa kuchokera ku tulo: Nthano ya maola 8, mphamvu ya kugona. . .
Dongosolo latsopano la Nick litterhails (Penguin Life, wazaka 9) kuti muwonjezere thupi ndi malingaliro anu. 99).
Onjezani kopi ya £ 7
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Uk kapena imbani pa 0844 571 0640.
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Kugwira ntchito mpaka October 17, 2016