Zisanu ndi chimodzi zoyenera kuchita musanagone 'masewera amasewera'1

Musanagone ola mukuchita? Lowani nawo sewero lachi Korea, kapena burashi yamtchire WeChat atagwira foni yam'manja, kapena kugona pabedi molawirira kutulutsa tulo. M'malo mwake, kugona ndi ntchito yaluso, 'amachita asanagone kwa ola lathunthu, ngati mutha kuwongolera kugona usiku wonse. Kuphatikiza pa kusamba bwino, ola limodzi musanagone, mutha kumaliza zinthu zingapo zotsatirazi.

zinthu zamagetsi zotsekedwa. Anthu ambiri amakonda kusewera pa mafoni a m'manja, asanagone. Kafukufuku akuwonetsa kuti kusewera zinthu zamagetsi monga foni yam'manja, mapiritsi, musanagone kungapangitse katulutsidwe ka melatonin kutsika ndi 22%. Melatonin amachepetsa chifukwa cha biological clock disorder, chifukwa cha kusowa tulo. Ola asanagone, choncho, ayenera kukhala magetsi oyambirira kutseka.

ngati n'kotheka, m'chipinda bwino kuika pang'ono kapena ngakhale discharger, makamaka kumasulidwa amagetsi zipangizo monga TV, kompyuta, mwinamwake zidzakhudza kugona.

konzekerani kuchita tsiku lotsatira. Anthu ambiri amaganizira za zinthu zoti achite mawa asanagone, zomwe zimabweretsa nkhawa, mzimu sakhala womasuka, wabwino mwachilengedwe pogona.

kotero, ananena kuti chinthu chotsatira kuchita asanagone tsiku lililonse pa kope, kuchita zosavuta makonzedwe kukonzekera anachita 'mtima' ndiyeno kugona.

tsiku lotsatira kuvala zovala okonzeka. Anthu ambiri amapita kukagona pambuyo mobwerezabwereza kuganizira za tsiku lotsatira kuvala zimene mukufuna, kuti kukhudza kugona. Khalani ndi maso m'mawa, osadziwa choti muvale, zomwe zimatsogolera ku ziwalo.

ndipo, ngati tsegulani zovala, usiku uliwonse musanagone ndi nthawi yochuluka ya tsiku lachiwiri la momwe timavalira 'kukonzekera', osati kugona bwino mwamtendere, komanso kupulumutsa nkhondo zambiri zopanda phindu.

ndi madzi otentha kuwira phazi. Kafukufuku wochuluka watsimikizira kuti kunyumba ndi kunja kutentha kuwira phazi kungathandize kugona. Ichi ndi chifukwa otentha kuwira phazi akhoza imathandizira phazi kufalitsidwa kwa magazi, kupanga magazi kwambiri kwa m`munsi nthambi zotumphukira mitsempha ya magazi, ndi kupanga wachibale ubongo magazi amachepetsa, kupanga munthu umatulutsa tulo. Komanso, chifukwa chokhacho ambiri mitsempha malekezero ogwirizana kwambiri ndi ubongo, pamene otentha kuwira phazi phazi ofunda zotumphukira mitsempha kukondoweza, chopinga zotsatira pa ubongo kotekisi, kupanga munthuyo amamva bwino, omasuka ubongo, kuti kufulumizitsa tulo, kupanga tulo tambirimbiri.

Ndikofunika kuzindikira kuti kutentha kwa madzi kuti zilowerere phazi ndi za 40 ℃ m'pofunika. Komanso, zilowerere phazi m'madzi ndi vinyo wosasa pang'ono, kugona bwino.

mverani nyimbo zofewa. Pamene makutu kulandira wokhazikika nyimbo mungoli imafalikira ku ubongo, ubongo yoweyula pafupipafupi ndi lumikiza ndi zolimbikitsa. Kulumikizana kwa thupi ndi ubongo kumatha kupumula mtima wanu, kukhala wokonzeka kusintha malingaliro olimba olimbikitsa kugona. Chinachake chofewa nyimbo zachikale komanso nyimbo zopepuka.

pangani malo amdima. Kafukufuku akuwonetsa kuti mumdima wathunthu kugona, kumatha kukhudza katulutsidwe ka melatonin, potero kumapangitsa kugona bwino, kusintha malingaliro ndikuwonjezera mphamvu zanu.

Kafukufuku akuwonetsa kuti ngakhale kuwala kwamdima usiku kumasokonezanso kugona. Choncho, asanagone ayenera kuzimitsa yaing'ono kuwala usiku, kukoka nsalu yotchinga, kulenga okha kubwerera ku chilengedwe 'mdima tulo'.