Kodi nchifukwa ninji kuli kofunikira kwambiri kugona mokwanira?

Munthu aliyense ayenera kugona. Ngati mumagona mokwanira, zimakhala zosavuta kuti muchite bwino, muchepetse thupi komanso mukhale ndi nthawi yayitali. Zilibe kanthu kuti mumadya kangati komanso mumakonda kusewera kangati ngati mumagona pafupipafupi kapena kupanikizika: mukamagona mosagwirizana, zoyeserera zanu zonse zimakhala zopanda ntchito.

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Kutacha, chitukuko, anthu amagona kwambiri chifukwa choti mitunda yawo yoyendayenda imalumikizana ndi kutuluka kwa dzuwa komanso kulowa kwa dzuwa. Lero tili ndi kuwala komwe kumapangitsa kuti nthawi yathu ichitike, ndipo tili ndi zifukwa zambiri zomwe zimasokoneza tulo. Ngakhale tonsefe ndife osiyana, timafuna kugona kosiyana, akatswiri ena amalimbikitsa kugona tulo maola asanu ndi anayi patsiku. Tsoka ilo, pafupifupi gawo limodzi mwa magawo atatu a ife timavutika ndi kugona kwambiri kapena vuto la kugona. Kafukufuku waposachedwa apeza kuti ma insomniac ambiri amakhala ndi zochitika zolimbikitsa asanagone: 90% amaonera kanema wawayilesi, 33% amakhala pakompyuta, ndipo 43% amagwira ntchito zapakhomo. Mwina, izi zikutanthauza kuti ngati muphatikiza zinthu zonsezi, simudzapambana kugona.

Osatinso zochepa

Kusowa tulo kumakhudza mahomoni omwe amawongolera kagayidwe, kulakalaka, kuyika, kukumbukira, ndikuyendetsa kugonana. Kusowa tulo kumayambitsa kuthamanga kwa magazi, kumakweza kuchuluka kwa mahomoni opsinjika, mtima umasochera, chitetezo chofooka chimafooka, ndipo chiwopsezo cha matenda a mtima ndi kunenepa kwambiri chikuwonjezeka. Zotsatira za kafukufukuyu mu 2004-2006. idawonetsa kuti akuluakulu, omwe nthawi zambiri amagona osakwana maola sikisi, amasuta fodya pafupipafupi, amamwa zoledzera zoposa zisanu, samasewera masewera komanso amanenepa kwambiri. Chosangalatsa ndichakuti, anthu akuluakulu ogona zoposa maola asanu ndi anayi amakhalanso ndi chikhalidwe chotere. Ofufuzawo ochokera ku London adapeza kuti kuchepa ndi kugona kwambiri kuposa chiwopsezo cha kufa koyambirira kuposa momwe amayembekezera. Asayansi akudziwa kulumikizana pakati pa kusowa tulo ndi matenda amtima, koma sadziwa chifukwa chake kugona kwambiri kumakhala kovulaza. Ubale womwe ungathe kukhazikitsidwa udakhazikitsidwa pakati pa kukhumudwa ndi kuchepa kwa chikhalidwe cha anthu, koma ubalewu sunafufuzidwebe.

Cryptochromes

Ma Cryptochromes ndi mawu achilendo, ngati china chake chochokera mu kanema wodziwika bwino wa sayansi. Koma kwenikweni ndi mapuloteni omwe amapezeka muzomera zilizonse komanso nyama padziko lathuli. Mapuloteni awa amayang'ana kuwala kwamtambo kwa mbandakucha ndi kulowa kwa dzuwa, amawongolera miyambo yathu yoyendayenda ndipo ali m'maso ndi khungu lathu: thupi lathu limadzimva lokha, ngakhale maso athu atatseka. Munayamba mwadzifunsapo kuti akhungu amvetsetsa kuti tsiku lafika? Ma Cryptochroms amawona kuchepa kwa kuwala kwa dzuwa ndikuwonetsa gine ya pineal iyi kuti isinthe serotonin, yomwe imasunga mawonekedwe anu abwino tsiku lonse, kukhala melatonin, yomwe imakupatsani mwayi wopuma bwino usiku. Dzuwa likawoneka, kupanga melatonin kumachepetsa ndipo kapangidwe ka serotonin kamayamba, ndipo mumadzuka mwatsopano ndikupumula. Chifukwa chake, kugwiritsa ntchito kosankhidwa kwa serotonin reuptake inhibitors kumathandizira kukhumudwa. Anthu onse amatha kuthana ndi nkhawa komanso nkhawa ngati agona bwino komanso zochulukirapo.

Kuwala kumapha melatonin

Kugwiritsa ntchito kuwala kochulukirachulukira kukusintha mtundu wachilengedwe wopanga serotonin-melatonin, womwe wapangidwa kwazaka zambiri zakusintha. Melatonin imapangidwa mumdima, kotero kuti mutakhala nthawi yayitali, melatonin yocheperayo imakhala m'thupi lanu, ndipo izi zimakhala ndi zovuta pa thanzi lanu la m'maganizo ndi thupi. Kafukufuku akuwonetsa kuti kukalamba msanga kumalumikizidwa ndi kuchepa kwa melatonin pakugona. Melatonin ndiyofunikira kuti muphunzire komanso kukulitsa kukumbukira, imagwiritsidwanso ntchito pochiza matenda a Alzheimer's. Ndi antioxidant wamphamvu kwambiri yemwe amateteza ma DNA ku ma free radicals komanso amaletsa kukula kwa mitundu ina ya khansa. Mutha kuzindikira izi ndi ogwira ntchito usiku. Kafukufuku waposachedwa awonetsa kuti mitsempha yawo yozungulira komanso kutsika kwa melatonin kumawonjezera mwayi wawo wa khansa. Ngati mumagwira ntchito usiku, osacheperabe ku pulogalamu ya chakudya komanso masewera olimbitsa thupi. Ngati ndi kotheka, kusinthana masana ndi usiku.

Musanathamangire kufunafuna mankhwala okhala ndi melatonin, kumbukirani kuti ichi ndi chithandizo chanthawi yochepa chabe. Zithandizo zoterezi zimangoyambitsa kuti thupi lanu liyambe kupanga melatonin yocheperako. Palibe chomwe chingalowe m'malo ogona wathanzi.

Kuwerengera Nkhosa Zonenepa

Kusowa tulo kumasintha kagayidwe kazakudwala. Kutha kupanga insulini komanso kuyankha insulin kumachepetsedwa pafupifupi 30%, monga momwe amachitira odwala matenda ashuga. Kafukufuku akuwonetsa kuti zovuta zakugona ndizokhudzana ndi zovuta zamafuta. Kotero osati kuchuluka kwake, komanso mtundu wa zinthu zogona.

Kugona koipa kumakulitsa kuchuluka kwa cortisol, mahomoni opsinjika omwe amakhudza thupi m'njira zambiri, ndipo ngati ali operewera, ndiye kuti vutolo ndi lalikulu. Kuchuluka kwa cortisol kumachepetsa kuchuluka kwa testosterone, kumawononga chitetezo chokwanira, kumapangitsa kuchepa kwa minofu ndikuchulukitsa kuthamanga kwa magazi. Cortisol imayeneranso kudziunjikira mafuta, makamaka m'mimba, ndipo ngati mafuta akunjikana pamenepo, chiopsezo cha matenda amtima ndi matenda a shuga chikuwonjezeka.

Cortisol lowers serotonin, ndipo serotonin imachulukitsidwa ndi chakudya (monga maswiti). Chifukwa chake, anthu ambiri amadya maswiti opanikizika kapena akakhala nthawi yayitali osagona. Popeza serotonin imapereka mtendere wamalingaliro, imasintha machitidwe ndikuchepetsa kukhumudwa, timafunitsitsa maswiti ena owonjezera.

Kuti muchepetse kunenepa, mukhale ndi mphamvu, khalani ndi chidwi komanso zogonana, ndikofunikira kuti mukhale ndi cortisol yochepetsetsa komanso kuchepetsa nkhawa. Kuthetsa nkhawa ndi chinthu chovuta kwambiri masiku ano. Timakumana ndi kupsinjika m'mawa panjira yopita kuntchito ndikumaliza ndikumaonera nkhani tisanakagone.

Pitani kumbali yakuda

Muyenera kuti mukudziwa zomwe ndikunena pano. Ndikofunikira kuwona ukhondo wa kugona ndikutsatira njira yotsatirayi.

• Pangani chipinda chanu kukhala malo ogona, malo opumulirako ndi osangalatsa, osati otopetsa ndi osweka mtima.
• Pewani khofi ndi zothandizira zina musanagone. Lembani zomwe zimakusangalatsani kuti muchite m'mawa uno.
• Yesani nthawi zonse kugona nthawi yomweyo, ngakhale kumapeto kwa sabata. Izi zimasintha mtundu wanu.
• Musanagone musadye chilichonse cholemera. Ngati mukufuna kudya, sankhani kena kena protein, osati chakudya. Chosankha chabwino kwambiri ndi tchizi tchizi chokhala ndi ma buluu. Chipindacho chizikhala chabwino, penapake 16-18 madigiri. Kutentha kwambiri ndi kuzizira kwambiri - koyipa.
• Gona mumdima. Ichi ndi nsonga yofunikira kwambiri chifukwa kuunikaku kumadzutsa ubongo wanu chisanayime. Kuphatikiza pa makatani, chotsani ma alarm a zamagetsi ndi zowunikira, chotsani zida zonse zamagetsi ndi magetsi owopsa.

Kumbukirani: tonse ndife otanganidwa kwambiri, tonse tiyenera kuchita zinthu zambiri. Komabe, zokolola zanu zidzachepa ngati simupuma mokwanira. Kugona komanso kuchuluka kwa kugona kumakhudza momwe tsiku lanu lidzakhalire. Ndipo tsiku lotsatira. Ndipo zina zotero.

Choyamba kukhala ndi thanzi

• Ndipita kugona tulo thupi lathu limatulutsa gawo lina la mamolekyulu omanga thupi kuti athandize chitetezo cha mthupi kutulutsa maselo owonongeka ndi kupsinjika, kuukira kwa poizoni ndi mabakiteriya oyipa. Chifukwa chake, kugona kwakanthawi kochepa,, kugona tulo kwambiri kumayambitsa kufooka kwa ntchito zakuchira ndipo, monga chotulukapo chake, kukula kwa mavuto amitundu yonse.
• Kugona mokwanira kumathandizira kuti thupi lathu lipangike komanso kusinthasintha zochitika zathu. Kusowa tulo pafupipafupi posakhalitsa kungayambitse ofesi ya mtima kudandaula za kuthamanga kwa magazi, tachycardia ngakhalenso kubweretsa stroko.
• Tulo timayang'anira momwe thupi lathu limagwirira insulini - mahomoni omwe amayambitsa shuga m'magazi. Ndikokwanira kuti tisagone mokwanira masiku angapo, ndipo shuga sikhala magazi ambiri.
• Mukadutsa gawo logona (ola limodzi mutatha kugona), kukula kwakukulu kwa mahomoni amapangidwa - mahomoni okula. Zimangolimbikitsa kukula kwa thupi lathu ku msinkhu wina, komanso zimapangitsanso mphamvu zolimbitsa minofu. Mukufuna thupi lathanzi komanso losema? Gonani thanzi lanu! Koma musaphonye maphunzirowo.

Kachiwiri, kwa kuzunzidwa

• Tikuwona maloto okongola, ubongo wathu ukugwira ntchito mwachangu, ndikulemba kukumbukira kwanthawi yonse zidziwitso zonse zomwe tidalandira dzulo, ndikupanga lingaliro lolondola la chatsopanocho. Popanda kupatsa ubongo nthawi yokwanira "kuyambiranso", titha kuiwala china chake chofunikira kwambiri.
• Malinga ndi kafukufuku wambiri, kuchuluka ndi kugona kwake kumakhudza luso lathu lokumbukira zatsopano ndikupanga zisankho zoyenera.
• Maloto athunthu okha ndi omwe angatembenuze aliyense wa ife kukhala wamkazi wapamwamba. Mwanjira ina, gonani motalikirapo - ndipo mudzakhala ndi nthawi yochita zinthu zina masana. Zimatsimikiziridwa: ola limodzi lokhala osowa tulo limatha kuchepetsa magwiridwe athu komanso kugona usiku.
• Kusowa tulo kumayambitsa micros sleep - kuchepa kwakanthawi, kapena, mwa kuyankhula kwina, pakudzuka. Chosasangalatsa kwambiri mdziko lino ndikulephera kwake kuwongolera. Zachidziwikire zidakuchitikirani pomwe mwadzidzidzi, popanda chifukwa, mwadzidzimuka, mwaphonya gawo la nkhani yosangalatsa kapena kusintha kwa zochitika ...
• Tsopano mukukumbukira kangati usiku wa Bartholomew (werengani, osagona) usiku womwe mwakhala tsiku lochita bwino?! Mwambiri, sichoncho. Popanda kugona usiku umodzi wokha, ngakhale ndi chikhumbo chachikulu, sitingathe kuchotsa ubongo kuchokera pakumenyetsa magalimoto ndikupanga nawo ntchitoyi.

Chachitatu, kulimbitsa thupi

• Choyambirira chomwe chimabwera chifukwa chosowa tulo ndikutupa. Kudzimitsa tulo, simupatsa thupi nthawi yoyenera kuti mudzikonzenso / kukonzanso / kudziyeretsa nokha. Palibe vuto kuphunzitsa thupi kugona ndi kosakhutira, chifukwa chilichonse chamtunduwu sichitha paliponse, koma chidzangowirikiza. Kutopa kwa minofu kulumikizanso "puffness" wa usiku "womwe ulipo, chitetezo chamthupi chitha kuchepa kwambiri, ndipo maselo amitsempha omwe alibe nthawi yobwezeretsanso kugona pang'ono atha kuvutika.

Usiku umodzi wopanda tulo titha kufananiza ndi miyezi 6 yakuperewera kwa zakudya m'thupi

• Chinthu chachiwiri chomwe chikuwopsezeni ndikukudya kwambiri (kugona mokwanira kumakhala ndi vuto la kuchuluka kwa mahomoni omwe amalimbikitsa kulakalaka). Kaya mukufuna kudya kapena ayi, simungamunyengere maphunziro azamoyo: mudzakokedwa mufiriji tsiku lonse, chifukwa kugona ndi kagayidwe kazinthu zimayendetsedwa ndi gawo lomwelo la ubongo. Tikafuna kugona, leptin sakalowa m'magazi - mahomoni omwe amawonetsa kudzimva kolimba. Zotsatira zake, timatopa ndi mtundu wina wamavuto usiku kuyang'ana ndi kusowa tulo kachiwiri, kudziunjikira m'misempha yathu gawo latsopano lamadzi ndi poizoni, kutopa ndi mutu.
• Musaiwale kuti kugona osagona usiku kumakhala kovutitsa kwambiri thupi, ndipo timatani tikapanikizika? Ndizowona, tikudya kwambiri,, m'malo mwake, timafa ndi njala, amenenso timachepetsa kagayidwe.

Chachinayi, kuti musangalale

• Kusowa tulo kumachepetsa mphamvu ya gawo laubongo lomwe limayang'anira mgwirizano ndi mtendere. Zachidziwikire kuti mwazindikira kale kuposa kale kuti mutu (wogona) watsopano vuto lililonse limatha kuthetsedwa ndipo kusinthasintha kumakhala pamwamba.
• Ngakhale malingaliro olakwika ofala, maselo amitsempha amasinthidwa ndendende nthawi ya kugona kwa maola 7-8. Chifukwa chake, kugona mokwanira kumatanthauza kukhala wosakwiya msanga komanso wofooka. Ndizofunikiranso kudziwa kuti kusowa tulo kumayenderana kwambiri ndi matenda osasangalatsa monga nkhawa (malinga ndi kafukufuku, 90% ya anthu omwe ali ndi nkhawa samangogona nthawi zonse).

Chabwino, khalani chete? Tiyeni tiyesere kuzimitsa kompyuta yanu ola limodzi m'mbuyomu, muzimitsa magetsi ndipo posakhalitsa pitani kumalo olota ...

Pomaliza

Kugona mokwanira ndi njira yabwino yosinthira, mawonekedwe abwino, thanzi labwino komanso thanzi labwino.

Pitani kukagona m'chipinda chomwe chili ndi mawindo otseguka, osadya maola 3-4 asanagone, sangalalani ndi tiyi wam mbewa musanayambe kugona ndikuchotsa zida zamagetsi (foni, laputopu, piritsi) kuchokera pabedi. Izi zikuthandizani kugona mosavuta ndi kudzuka bwino!

1. Kukhala wokondwa.

Kukhala maso nthawi zonse ndikukhala ndi mphamvu ndizomwe anthu ambiri amalota. Koma, chifukwa cha kusowa tulo, nthawi zambiri pamakhala mphamvu zokwanira kwa maola awiri, ndipo ngakhale khofi wolimba atulutsidwa. Kugona mokwanira nthawi zonse, mutha kuyiwala za kutopa ndi kuperewera kwa mphamvu, ndipo pakubwezanso mphamvu ndi mphamvu.

Mutha kugwiritsa ntchito zodzikongoletsera zamatani, kupanga zodzikongoletsera komanso zodzikongoletsera kuti mukhale okongola munthawi iliyonse. Koma, palibe chomwe chingafaniziridwe ndi khungu labwino, khungu lowala, maso owoneka bwino - zotsatira za kugona mokhazikika komanso kokwanira. Pamagona, thupi limatulutsa melatonin, yomwe nthawi zambiri imatchedwa mahomoni aunyamata. Kuperewera kwake kumabweretsa mavuto ndi khungu, tsitsi, misomali, kunenepa kwambiri. Chifukwa chake, kugona nthawi zonse kumatha kusintha maulendo ena kupita ku salon komanso ngakhale kuchedwa kuwoneka ngati makwinya.

3. Kusangalala.

Ngakhale kusowa tulo kamodzi kumawononga thanzi la munthu. Anthu ochepa amakonda kukwiya, kugona, kukwiya msanga komanso kukwiya. Koma, izi ndi zotsatira zosagawika za njira zosagona bwino. Kugona pafupipafupi kumapatsa munthu mwayi wokhala mosatekeseka, kumawonjezera kukanikizika, komanso kumathandizanso kulimbana ndi nkhawa komanso nkhawa.

4. Chimunthu chokongola.

Asayansi adatsimikizira kuyambira kale kuti pali ubale pakati pa kupumula komanso kuthamanga kwa njira zama metabolic. Ngati munthu sagona mokwanira, thupi limasowa mphamvu ndipo amayesetsa kulipirira pochulukitsa chakudya, koma popeza njira yolimbitsira imapitilira pang'ono pang'onopang'ono chifukwa chosowa tulo, chakudya chomwe chimadyedwacho chimakonzedwa kukhala minofu ya adipose. Chinsinsi cha chithunzi chokongola ndikulota kwathunthu, ndipo popanda icho kudzakhala kovuta kukwaniritsa zotsatira zokhazikika.

5. Kuchita bwino.

Zomwe munthu amene sagona bwino azichita tsiku limodzi, munthu wopumula amatha kuchita maola awiri. Kugona kwathunthu kumabwezeretsa mphamvu ndikuchita, kumapangitsa malingaliro kukhala omveka komanso osasinthasintha. Chifukwa chake, nthawi yogona kugona silingaganizidwe ngati kuwononga pachabe. Chifukwa cha kugona mokwanira komanso kwanthawi zonse, mumasunga nthawi yambiri pochita ntchito zosavuta zatsiku ndi tsiku mwachangu komanso moyenera.

6. Kutalika kwa moyo.

Achinyamata ambiri saganiza momwe angakhalire moyo wautali. Masiku ano amagwiritsa ntchito matupi awo achichepere komanso athanzi, mopanda kuganiza kuti sangathe kuvala. Kugona mokwanira kumathandizira kuti mukhale ndi moyo wautali. Nthawi yomwe imagwiritsidwa ntchito masiku ano pogona tulo yabwino ibwerera mtsogolo ndi zaka zowonjezera kapena makumi. Tanena kale pamwambapa kuti kugona, thupi limatulutsa melatonin, yomwe imapangitsa kugona ndi kuchira. Homoniyi imachepetsa kukalamba, nthawi zonse kuyamba kusinthanso kwa maselo a chamoyo chonse.

7. Kukana kupsinjika.

Kupatula kuti loto labwino limapatsa munthu chisangalalo, zimamupangitsanso kuthana ndi nkhawa. Mphamvu yamanjenje yobwezeretsedwa imatha kupirira katundu aliyense. Komanso, ngati munthu watopa ndipo sagona mokwanira, ngakhale pang'ono pang'onopang'ono zimamupangitsa kuti akhale ndi nkhawa kwambiri.

8. Chitetezo champhamvu.

Ngakhale ngati munthu sagona mokwanira usiku umodzi, njira zotchinjiriza zimakhala zopanda ntchito.Kusowa tulo kwambiri kumafooketsa chitetezo cha mthupi, chifukwa cha ichi munthu amakhala wopanda chitetezo mthupi lanu. Kuona machitidwe ogona nthawi zonse kumathandizira kuti thupi lizilimbitsa chitetezo chake, ndipo izi zimapangitsa kuti zisawonongeke.

9. Maso abwino.

Ofufuzawo apeza kuti nthawi zambiri vuto la myopia ndi astigmatism limawagwera anthu omwe amanyalanyaza kupuma koyenera. Mukamagona, maselo aubongo omwe amachititsa kuti anthu aziona moona amabwezeretsedwa, ndipo minyewa ya m'maso imapumula, ndichifukwa chake mandala sanawonongeke.

10. Kukumbukira bwino.

Munthu wogona nthawi zambiri amabalalika. Mavuto wamba amafunafuna makiyi, foni, kuiwalika, nthawi yayitali. Kugona kwathunthu kumapangitsa kuti maselo a ubongo achire, chifukwa chake, kupumula anthu amakhala ndi chidwi chokwanira, chomwe chimagwirizana kwambiri ndi kukumbukira. Mavuto okhala ndi kupanikizika amatha kubweretsa mavuto ambiri, pazochita zaumoyo komanso m'moyo wawo.

Kugona ndi gawo lofunikira m'miyoyo yathu, ndipo sizachabe kuti timawononga nthawi yochulukirapo. Osanyalanyaza kupuma kwabwino, ndipo moyo wanu udzakhala wopambana komanso wosangalala kwambiri.

Kodi kugona ndi mitsempha zimagwirizana bwanji?

Kwa zaka zambiri asayansi amafufuza yankho la funso loti: bwanji kugona? Zowonadi, kuchokera pakuwona kwa chisinthiko, ichi ndichinthu chopanda tanthauzo kwambiri - kutenga ndi kulumikizana kwa maola angapo, ndikungokhala osatetezeka. Komabe, popeza anthu sanamwalire ndipo, kuwonjezera apo, sanachotsere "chizolowezi" izi, zikutanthauza kuti kugona ndikofunikira. Ndipo zilidi.

Kugona, timawoneka kuti tikuzimitsa khungu lathu komanso kuchita zolimbitsa thupi. Komabe Kafukufuku watsimikizira kuti ubongo sutseka, koma muzochita zake pamakhala masinthidwe azisinthasintha. Zoyeserera izi, m'malo mwake, amatchedwa magawo a kugona mwachangu komanso pang'ono. Usiku amasinthana wina ndi mzake 5-6. Asayansi apeza kuti nyama zonse kupatula magazi ozizira zili ndi zigawozi. Malinga ndi mtundu wina, gawo la REM likufunika kuti kusinthasintha kwa minyewa yamanjenje ndikapangidwe kamangidwe ka ubongo. Izi zikutsimikizira kuti kugona ndi mitsempha, kapena makamaka kukula kwake, zimalumikizana bwino.

Zakuti ana mu gawo la kugona kwa REM ndikutalika kwambiri kuposa momwe zimakhalira kwa akuluakulu zimangotsimikizira kuti ndiye gawo lofunika liwiro lofunikira kuti maselo amitsempha akhale. Ndipo munthawi yakutukuka kwa intrauterine, mwana wosabadwayo amatha nthawi yake yambiri kugona. Chifukwa chake, titha kunena kuti kupangidwa kwa ziwalo za ubongo ndikosatheka popanda kuzungulira uku.

Koma bwanji za achikulire, omwe ubongo wawo umapangidwa kale? Chifukwa chiyani amafunika gawo la kugona la REM? Zikhala kuti nthawi imeneyi ubongo “umasefa” zomwe zalandira patsiku, umakumbukira, ndikufafaniza zochitika zina, m'malo mwake, kukumbukira. Ndikusintha kwa mtunduwu, malinga ndi asayansi, komwe kumapangitsa maloto. Kutulutsa kwachilendo kwa zokopa za neural kumasinthidwa kukhala masomphenya owoneka bwino omwe samalumikizidwa ndi chiwembu chilichonse, sangathe kudziwiratu zam'tsogolo ndipo, mwambiri, timaganiziridwa ndi kulinganizika ndi ife panthawi yakudzuka.

Kuyesa kwazinyama kwatsimikizira izi gawo la kugona kwa REM ndilofunikira. Ngati chiweto chizidzutsidwa pafupipafupi pakumayambika kwa gawo ili, ndiye kuti pakatha pafupifupi milungu iwiri imfa. Ndiye kuti, ndikofunikira kuti musagone, koma kudutsa gawo lothamanga. Bwanji ngati sichoncho? Kodi kusakhalapo kapena kusowa kwa tulo tambiri, kumayambira bwanji thanzi?

Zomwe zimayambitsa kusowa tulo: zotsatira zomvetsa chisoni za kusowa tulo

Ngati kugona ndi mitsempha ndizolumikizana, zimapezeka kuti kusowa tulo kungakhudze luso lamalingaliro chabe? Izi ndizowona, monga zikuwonetsedwera ndi omwe adachita kafukufukuyu, omwe adakanidwa mgawo la REM. Podzuka, anawonetsa zotsatira zoyipa kwambiri atadutsa mayeso okonzekera kukumbukira komanso kukumbukira. Pomwe gulu lolamuliralo, m'malo mwake, zinali m'mawa momwe ophunzira amatenga mayankho olondola.

Komabe, kugona sikofunikira osati kokha kukumbukira ndi malingaliro. Zinatsimikizidwanso kuti omwe anali atagona mokulira adachitapo zochitika zina mwamphamvu komanso mwamphamvu. Ubongo sunapereke chiwongola dzanja cha zochita, koma udapereka malamulo a mtundu wa "kugunda ndikuthamanga" (mtundu wakale wamakhalidwe oyipa kwambiri anyani apamwamba). Popeza titha kugona tulo tabwino, timataya mawonekedwe athu aumunthu ndipo sitingathe kupanga zosankha mwanzeru.

Ngakhale kuti gawo lothamanga ndilofunika kwambiri ku dziko lathu lamkati, malingaliro, kukumbukira ndi kusinthasintha, kokha sikokwanira. Onetsetsani kuti mwadutsa magawo angapo ndipo mumakhala usiku. Ndi munthawi imeneyi pomwe pineal gland imapanga gawo lalikulu kwambiri la melatonin.

Hormoni iyi imakhudzidwa m'njira zambiri, koma mphamvu zake zazikulu ndikuwongolera mtundu wa circadian ndikulepheretsa kukula kwa zotupa. Kugwirizana pakati pa kukula kwa khansa zina ndi kusowa tulo kwatsimikiziridwa kale mobwerezabwereza. Chifukwa chake, ndikofunikira kuti musagone mu mfundo zokha, komanso kugona moyenera. Zimawerengedwa bwanji momwe.

Mugonere pamaso pa 00:00 ndipo mudzuke pambuyo pa 05:00

Ndi nthawi imeneyi yomwe kuchuluka kwa melatonin kumapangidwa. Hormoneyi imakonda kwambiri masana, kotero kutacha imaleka kupanga. Onse kugona pambuyo pa 5-6 m'mawa amatha kukhala opanda pake.

Onetsetsani kuti mulibe kuwala

Apanso, mutapatsidwa mphamvu ya melatonin kuti muunikire, muyenera kuyesa kuchotsa magwero onse owunikira. Ngakhale kuwunikira kowunikira pa polojekiti kungachepetse kupangika kwa mahomoni awa. Ngati kuda kwathunthu sikutheka, valani chovala chogona. Ndipo, inde, musaphunzitse ana kugona ndi kuwala kwa usiku, sizabwino konse kuti thupi likule.

Chotsani zida zogwira ntchito

Zida zamagetsi zimatulutsa minda yamagetsi. Ubongo wathu nawonso, izi zokha zomwe sizikugwirizana. Kusagwirizana kwamtunduwu kumasokoneza kusintha kosinthika kuchokera kumagawo limodzi kupita ku lina, ndipo, makamaka, kumakhudza ntchito ya machitidwe onse ofunikira a thupi. Mwachiwonekere, ndizosatheka kupanga mphamvu zamagetsi onse m'nyumba, koma osayika smartphone pafupi ndi pilo ndiosavuta.

Zakudya zomaliza zomanga thupi osachepera maola 4 asanagone

Kumwa kapu ya tiyi ndi makeke musanagone kumatha kusokoneza malotowo. Kuwonjezeka kokhazikika, kenako kutsika kwamankhwala a insulin, kungayambitse kulephera kugona kapena kudzuka mwadzidzidzi pakati pausiku.

Kusintha kwa ukadaulo kumapangitsa munthu kuti azikhala kutali ndi chilengedwe cha moyo. Sitigona dzuwa litalowa, ndipo sitimadzuka ndi "tambala". Koma chisinthiko sichinachite izi kwazaka zambiri kuti zitsimikizire zolimbitsa thupi za kugona ndi kukhala maso nthawi zonse kuti zitha kunyalanyazidwa popanda zotsatira.

Kumbukirani kuti kugona ndi dongosolo lamanjenje, komanso mkhalidwe wakusatetezeka kwanu, kukumbukira kwanu ndi kulumikizana kumalumikizana kwambiri. Zisokonezo zilizonse zogona ziyenera kufunsidwa ndi katswiri (woyamba, wothandizira), osadikirira mpaka izi zibweretse thanzi labwino.

Mutha kukhala ndi chidwi ndi: Kuyesa kuti muone kukumbukira.