Malangizo Ogona Bwino

Kugona mokwanira kumatha kusintha kwambiri moyo wanu. Kukhala ndi chizolowezi chogona bwino nthawi zambiri kumatchedwa kukhala aukhondo. Yesani kutsatira njira zotsatirazi zogona nthawi zonse:

• Khalani ndi nthawi yogona nthawi yogona yomweyi komanso nthawi yodzuka, ngakhale Loweruka ndi Lamlungu. Izi zimathandiza kuwongolera wotchi ya thupi lanu ndipo zimatha kukuthandizani kugona ndikugona usiku wonse.

• Chitani mwambo wopumula mukagona. Kupumula, zochitika zachizoloŵezi nthawi isanakwane yoti mugone popanda magetsi owala zimathandizira kulekanitsa nthawi yanu yogona kuzinthu zomwe zingayambitse chisangalalo, nkhawa kapena nkhawa zomwe zingapangitse kuti kukhale kovuta kugona, kugona bwino komanso kugona tulo tofa nato.

• Ngati mukuvutika kugona, pewani kugona, makamaka masana. Kugona kwamphamvu kungakuthandizeni kuti mudutse tsiku lonse, koma ngati muwona kuti simukugona pa nthawi yogona, kuchotsa ngakhale zipolopolo zazifupi zingathandize.

• Kuchita masewera olimbitsa thupi tsiku ndi tsiku. Kuchita masewera olimbitsa thupi mwamphamvu ndikwabwino, koma ngakhale kuchita masewera olimbitsa thupi pang'ono ndikwabwino kuposa kusachita chilichonse. Muzichita masewera olimbitsa thupi nthawi iliyonse ya tsiku, koma osati chifukwa cha kugona kwanu.

• Unikani chipinda chanu. Konzani malo anu ogona kuti mudziwe momwe mungagone. Chipinda chanu chiyenera kukhala chozizira - pakati pa 60 ndi 67 madigiri. Chipinda chanu chiyeneranso kukhala chopanda phokoso lililonse lomwe lingasokoneze kugona kwanu. Pomaliza, chipinda chanu chogona chiyenera kukhala chopanda kuwala kulikonse. Yang'anani m'chipinda chanu kuti muwone phokoso kapena zododometsa zina. Izi zikuphatikizapo kusokoneza kugona kwa mnzanu wa pabedi monga kukodola. Ganizirani kugwiritsa ntchito makatani akuda, mithunzi yamaso, zotsekera m'makutu, makina a "phokoso loyera", zonyezimira, mafani ndi zida zina.

• Gonani pa matiresi ndi mapilo abwino. Onetsetsani kuti matiresi anu ndi omasuka komanso othandiza. Yemwe mwakhala mukugwiritsa ntchito kwa zaka zambiri mwina idapitilira nthawi yomwe amayembekeza kukhala ndi moyo - pafupifupi zaka 9 kapena 10 pamamatiresi abwino kwambiri. Khalani ndi mapilo omasuka ndikupangitsa chipindacho kukhala chokongola komanso chosangalatsa kugona komanso chopanda zoletsa zomwe zingakukhudzeni komanso zinthu zomwe zingakupangitseni kuterera kapena kugwa ngati mudzuka usiku.

• Gwiritsani ntchito kuwala kowala kuti muthandizire kuwongolera kayimbidwe kanu ka circadian. Pewani kuwala kowala madzulo ndikudziwonetsera nokha ku kuwala kwa dzuwa m'mawa. Izi zidzasunga ma circadian rhythm yanu.

• Pewani mowa, ndudu, ndi kudya kwambiri madzulo. Mowa, ndudu ndi caffeine zimatha kusokoneza kugona. Kudya zakudya zazikulu kapena zokometsera kungayambitse kusapeza bwino komwe kungapangitse kugona. Ngati mungathe, pewani kudya zakudya zazikulu kwa maola awiri kapena atatu musanagone. Yesani kudya pang'ono mphindi 45 musanagone ngati mudakali ndi njala.

• Mphepo pansi. Thupi lanu limafuna nthawi kuti lisinthe momwe mumagona, choncho khalani ola lomaliza musanagone kuchita zinthu zodekha monga kuwerenga. Kwa anthu ena, kugwiritsa ntchito chipangizo chamagetsi monga laputopu kumatha kupangitsa kuti zikhale zovuta kugona, chifukwa mtundu wina wa kuwala kochokera paziwonetsero za zidazi ukulowa muubongo. Ngati mukuvutika kugona, pewani zamagetsi musanagone kapena pakati pausiku.

• Ngati simungathe kugona, lowani m’chipinda china n’kuchita zinthu zopumulira mpaka mutatopa. Ndi bwino kuchotsa zipangizo zogwirira ntchito, makompyuta ndi ma TV kuchokera kumalo ogona. Gwiritsani ntchito bedi lanu pogona komanso kugonana kuti mulimbikitse mgwirizano pakati pa bedi ndi kugona. Ngati mumagwirizanitsa ntchito kapena chinthu china ndi nkhawa yakugona, zisiyeni pazochitika zanu zogona.

• Ngati mukuvutikabe kugona, musazengereze kulankhula ndi dokotala wanu kapena kupeza katswiri wogona. Muthanso kupindula polemba tulo tanu mu Diary ya Tulo kuti ikuthandizeni kuwunika bwino momwe zinthu ziliri kapena zovuta zomwe mungawone pakugona kwanu kapena kugona kwanu.