17 zinadziwika kwa loto: izo ziri zoona, ndi nthano chabe?

Kodi ofunda mkaka zimathandiza kugona? Pezani bwino nkhaniyi kuti mudziwe mfundo ndi nkhambakamwa za kugona! Pali malamulo ambiri ndi njira, imene ambiri amati, koma nthawi zina zilibe umboni kwathunthu. Ngati malangizo ndi osagwirizana ndi choonadi, ndi kugwiritsa ntchito bolodi sadzakhala ndi chochita.

Anthu achikulire ayenera kupatula tulo

Izi ndi nthano. Analimbikitsa nthawi ya kugona kwa anthu opitirira zaka makumi asanu ndi limodzi mphambu zisanu ndi maola asanu ndi asanu ndi atatu, ndi kuti anthu khumi ndi limodzi mphambu makumi anayi - maola asanu ndi inayi, moti pafupifupi chimodzimodzi. Komabe achikulire kawirikawiri kugona zochepa chifukwa iwo ndi zovuta basi kuti tisagone. Ndi zaka, ndi manyuroni anakhudzidwa omwe amalamulira kaimbidwe circadian. Motero, anthu okalamba sangathe kugona usiku ndi kudzuka kale. Iwo ayenera kugona, koma ndi kovuta kupeza, chifukwa cha nthano imeneyi zinachokera.

zakudya zokometsera kapena tchizi chifukwa kutulo

Ndi nthano. Palibe maphunziro kuti adzakhala maganizo amenewa. Wochuluka ndi zokometsera zakudya zitha kuyambitsa kusapeza mmimba. Kuwonjezera mankhwala pachimake kuonjezera kutentha thupi. Ngati kutentha kwambiri, mudzakhala kovuta kuti kugona. Tchizi zimangotengera nthawi yaitali kugaya zingayambitse kutupa ndi kudzimbidwa, zomwe zimabweretsa zambiri kudzuka usiku ndipo salola kumva mokondwera m'chilimwe.

A galasi ofunda mkaka zimathandiza kugona

Ndipotu, ndi nthano chabe. Mu mkaka, ambiri tryptophan - ndi kwa amino asidi kuti amathandiza ulimi wa timadzi serotonin. Koma, kuti tryptophan lidzasinthidwa serotonin, izo ziyenera kufika ku ubongo. Njira yokhayo - kugonjetsa zina zidulo zonse kwa amino. Kafukufuku wasonyeza kuti tryptophan mkaka Kodi sangafikire ubongo. Kodi bwino ntchito zakudya mkulu mu chakudya, choncho kudya mkaka ndi mbewu monga chimanga.

Pakama - si zoipa kwambiri kuposa akugona

Izi ndi nthano! Mwina mumakonda, koma pogona, palibe lingaliro - thupi lanu zotsatira za ndondomeko izi ziri mwamtheradi osati mofanana ku tulo wabwino. Kugona - ichi ndi chikhalidwe chapadera cha thupi pamene inu kugona, thupi lanu udzadutsa zina njira ubongo ndi kuchira kuti n'zosatheka mu boma maso. Kugona zimathandiza thupi kupanga mahomoni kuti kukhala ndi minofu ndi kumabweretsa magazi kuchepetsa ndi kubweretsa milingo mphamvu. Kodi kusewera kuzungulira, kudzuka pabedi ndi bwino kuchita chinachake ulesi Mwachitsanzo, kuwerenga bukhu.

Masana khofi kungakuthandizeni kuti tulo

Pankhaniyi, mfundo zingakhale zoona kwa ena. Kafeini chikukhala mu thupi kwa nthawi yaitali, kotero kuti zotsatira zake zingakhale noticeable, ndipo pambuyo maola anayi. Ngati mulibe kumwa zakumwa zambiri caffeinated, mungaone akuchuluka tulo. Kodi mukudziwa kuti si onse tcheru tiyi kapena khofi, amaonekera mwa chibadwa, kulemera, zaka, kotero kuti Tinganene kuti onse sipangakhale.

Mowa amathandiza mugone

Mowa kumathandiza kuti asangalale, koma khalidwe la khalidwe la kugona. Iwo salola kuti athe akugona ndi maloto. thupi amakakamizidwa pokonza mowa, kumene kumakhudza njira yabwino. Kafukufuku akusonyeza kuti kumwa mowa pamaso bedi kungachititse kuti awakenings usiku.

Mukhoza kugona pa mlungu

Ichi ndi yongopeka a. Kusagona tulo akhoza kwambiri kuvulaza thanzi lanu Koma mukhoza kupezanso, koma zimatengera yaitali kuyesa kugona tsiku lililonse, m'malo mofuna kugona kumapeto kwa sabata. Only chilengedwe cha watsopano tulo ndandanda ntchito bwino.

Mu chipinda ozizira kugona mosavuta

Zingaoneke kuti chipinda ofunda zidzathandiza kuti tisagone, koma izo siziri. Ozizira, koma si ozizira chipinda - izi ndi kusankha bwino. Ndicho chifukwa thupi kutentha zambiri mwachibadwa kugwa masana. Kuzizira mosavuta kupuma akugona.

Naps kusokoneza kugona usiku

Zidalira pa nthawi ya tsiku ndi nthawi ya kugona. Ngati inu kugona Pasanathe mphindi makumi awiri, mudzakhala bwino ndi kumasuka. Ngati inu kugona yaitali kwambiri ndi madzulo, inu kwenikweni kungakhale kovuta akugona usiku.

madzulo kulimbitsa thupi kuthandiza tulo

Mwina m'pomveka kuti kutopa kudzakuthandizani akugona mofulumira, koma kusonyeza ukuwonjezeka kaperekedwe ka zikuwonjezereka masiku ano ndi thupi kutentha, kuti kudzakhala kovuta kwambiri kuti tisagone.

Zochitika TV angasokoneze tulo

Ndi zoonadi! Blue kuwala kwa TV, kompyuta kapena foni kumaphwanya kaimbidwe circadian ndi melatonin kupanga zomwe amam'dziŵitsa thupi lanu kuti nthawi kugona.

Ndikufuna kugona ngati kuli kotheka

Ndi chachilendo kuganiza kuti angathe kugona kwambiri Komabe, nthawi yaitali kugona ndi abwino. Kafukufuku wasonyeza kuti owonjezera kugona zimaipitsa zinthu, izo kumachititsa wa kunenepa, shuga, maganizo, ndi aakulu njira yotupa.

Onse koloko eyiti kugona

Izi ndi nthano. Yovomereza maola osachepera Komabe, munthu ndithu asanu, koma akufunika naini. Ngati akugona pomwepo, mwamsanga pogona mu bedi, ambiri muyenera si kugona mokwanira.

Normal kugona ndi ziweto

Kugona ndi chiwetocho kungakhale kothandiza, koma kungakhale koopsa. Akatswiri apeza kuti nyama zina kupereka lingaliro la bata, pamene ena anazindikira kuti ziweto zawo monga kudzutsidwa.

Chakudya usiku zina ndi tulo

Nthawi zina pogulitsira zakudya asanagone ambike zakudya. M'malo mwake, njala amphamvu usiku zina sizingatheke tulo. Ngati mwaganiza kudya, kusankha chinthu popanda shuga ndi zambiri mafuta, kuti amawononga thanzi.

Chitani zimathandiza kulimbitsa loto

Zochita, Ndithu kukuthandizani kugona, koma ngati mulibe masewera olimbitsa thupi, mudzakhala osati zindikirani kusintha. Kafukufuku akusonyeza kuti tsiku loyamba zilibe ntchito - muyenera kuthana ndi miyezi inayi kukwaniritsa zotsatira zabwino ndi khola.

Zamgululi ndi magnesium kuthandiza tulo

Ndi zimenezo! Kudya mapeyala, nthochi, sipinachi, mbewu dzungu kumapangitsanso kugona usiku. Inu musati ngakhale ayenera mavitamini maofesi kuwona zinthu zikusintha khalidwe la tulo tawo.