Kodi kugona kwa mphindi 5 ndi kugona momveka kudutsa usiku?

Pafupipafupi tulo limathandiza kuti chitukuko cha kutopa za thupi, ngati maloto - chabe ndi njira yabwino kwambiri Kukuthandiza Anthu Odwala. Chifukwa cha kusowa nthawi zonse kugona munthu anakumana ndi kusokonezeka kwa mitsempha. Kusagona tulo ndi limodzi mwa mavuto a waukulu wa anthu amakono. Kodi kugona mu mphindi 5? Kodi muyenera kuchita? mafunso awa mavuto ambiri amachitika chifukwa cha kusowa tulo.

Zimayambitsa matenda tulo

Pofuna kudziwa momwe kupanga nokha akugona, choyamba tiyenera kuchotsa zimayambitsa matenda tulo. Kusowa tulo bwino zimayamba ndi mavuto otsatirawa:

• matenda a mtima;
• njala;
• chowawa zotengeka;
• matenda tizilombo (chimfine);
• Kupanikizika kuntchito;
• chifukwa cha mankhwala;
• pamaso pa zikuchitika kunja (phokoso).

Kodi maola ambiri tulo muyenera kumva bwino?

Akatswiri kuphunzira kugona nthawi ndi zithunzi zake zazikulu, kuti 8 maola tulo ndi mulingo woyenera yokonza kukongola, achinyamata ndi umoyo wa thupi. Komanso, munthu aliyense - munthu chamoyo: ayenera maola 10 kugona, ndi zina zokwanira kwa maola 5. Choncho n'kofunika kudziwa kuchuluka kwa nthawi ndi zofunika kumasuka usiku kumva mu mawonekedwe.

Pakuti ichi pali njira yosavuta. Kudikira maholide ndi kupeza nthawi yaitali bwanji mukufuna kugona usiku. Iyi ndi nthawi yaikulu kuyetsa - palibe kudzuka Alamu koloko. Kudziwa zimenezi n'kofunika kwambiri kumanga anu tulo. Kutsatira izo, salinso anafunika amazunguza pa funso mmene kukagona kwa mphindi 5.

Kugona & Mkati

Nthawi zambiri zimachitika kuti ngakhale pambuyo kumwa madontho ochepa a valerian kapena tiyi ndi timbewu tonunkhira, kugona sukupita, ndipo ngati kukhala ngwazi za nkhani ya "Mmene sangagwelenso kugona kunyumba?". Kodi kuchita? Mwamsanga akugona?

Nthawi zambiri chifukwa cha tulo pafupipafupi amabisa m'katikati wanu. Choncho, dongosolo labwino la ogona ndi chitsimikizo cha ubwino ndi REM tulo. Amadziwika kuti mitundu pastel mkati mwa mitsempha bata, kuthetsa nkhawa ndi kuthandiza m'njira mokwanira.

Chinanso chofunika ndi chikhumbo chachikulu, ngati bedi. Izi ziyenera kukhala malo omasuka kumasuka: ndi matiresi - zovuta mapilo - woonda ndipo makamaka ndi kudzazidwa zitsamba kapena buckwheat. Nsalu ali osavomerezeka ntchito silika, chifukwa ndi yekhayo mafilimu ofala komanso yokongola Ndipotu - si moti achite zinthu ndipo kumathandiza tulo. Silika - poterera ndi ozizira chuma, ndi omwe si zosangalatsa kumasuka, makamaka pa nthawi yozizira. Gwiritsani ntchito thonje kabudula, choncho adzatha malo kugona khalidwe.

Malamulo yaikulu ya REM tulo

1. Kuti tisagone kwa maola osachepera 8. Izi adzaonetsetsa kukhazikitsidwa kwa mpweya zachilendo ndipo tulo.
2. Muyenera sangadandaule kwambiri chifukwa cha tulo - anakumana nazo yekha kukulitsa izo.
3. Pitani ku tulo , makamaka pamaso pa usiku nthawi yomweyo.
4. Pofuna kukhala ndi reflex tulo muyenera usiku uliwonse kuchita zotsatirazi mwambo: kuvala, kutsuka mkamwa, kukonzekera kama.
5. Asanapite kugona muyenera ventilate chipinda. Amadziwika kuti mwatsopano ndi ozizira mpweya mu chipinda kumathandiza kuti kugwa mofulumira tulo.
6. Simuyenera kupita kukagona pa chopanda kanthu m'mimba, koma kudya ali osavomerezeka. The bwino kugona piritsi - ndi, oddly mokwanira, maswiti. Koma iwo ayenera kudyedwa pang'ono, ndipo mudzapeza kupeza kulemera owonjezera kungakhale ngati malowolo kugona.
7. Muzichita zinthu zolimbitsa thupi yogwira akhale maola osachepera 6 pamaso yogona. Iwo amanditenga mantha dongosolo ntchito makamaka thupi. Morning Zochita komanso Sitiyenera kunyalanyaza.
8. maganizo abwino Only zimathandiza kuti polimbana ndi tulo.
9. mapilo omasuka, kama, ndi makhalidwe ena ogona a. Ubweya masokosi, ngati kukuzizira, omasuka zovala zamkati - onse chifukwa cha zina khalidwe.
10. phokoso nthenda (kwambiri "phokoso" wotchi, music, wailesi). Iwo zimalepheretsa ubongo ndi kuyambitsa kanthu. Ngati simungathe kugona chifukwa cha phokoso kumbuyo khoma kapena zenera, mungagwiritse ntchito Zomverera.

Kodi kugona mu mphindi 5? ayamikira Ofunika

Ngati tulo ukuwawa kwa masiku angapo m'mbuyomu, ndi nthawi kuti mupewe thupi la boma. Kodi ndinu osangalatsidwa mu funso mmene kukagona kwa miniti 1? Mkhalidwe ndi REM kugona adzaonetsetsa kugwilizana kwambiri ndi malangizo awa:

• Werengani buku yogona wotopetsa kapena filimu kosangalatsa.
• Tengani pansi anthuwo kusamba ndi Kuwonjezera wa madontho ochepa a mafuta (efa) kapena nyanja mchere.
• Imwani kapu kapena galasi mkaka yogurt (yogurt) pamaso yogona. Mu mkaka muli tryptophan - asidi kwa amino chimalimbikitsa yopanga serotonin. Otsiriza, nayenso, pansi thupi.
• Ndi osafunika kumwa mowa usiku, chifukwa iwo kusokoneza mtundu wa tulo.
• Onetsetsani anasiya kuwala. Zingamvekere ubongo, salola iye kumasuka ndi unwind.

Maphikidwe a mankhwala kugona wathanzi

anthu ambiri amene amadwala tulo, ndithudi, safuna funso momwe kukagona kwa ola. M'malo mwake, iwo akufunafuna njira yodalirika kuyenda pansi pa madzi mu tulo tatikulu. Pankhaniyi, maphikidwe zogwirizana kwambiri za mankhwala, amene, mu nthawi yaifupi zotheka kuthandiza kubwezeretsa kugona mokwanira.

• Wiritsani supuni la timbewu tonunkhira, kuwonjezera tiyi masamba uchi pang'ono ndi kumwa pamaso yogona.
• Ikani pilo pafupi ndi maluwa (lavender, chamomile, geranium, timbewu).
• Supuni katsabola madzi otentha (1 chikho) ndi kumva za 2 hours pamaso yogona chakumwa.
• Konzani tincture wa muzu wa Artemisia: supuni awiri a mizu awa (wosweka) kunena mu 400 ml ya madzi salinso maola 2 pamaso yogona chakumwa.

Njira ndi ntchito kwa REM tulo

Kuthana ndi tulo akhoza kugwiritsa ntchito njira yapadera kapena thupi. Amatiuza momwe kugona kwa mphindi 5 ndi madzi mu tulo tabwino.

njira Chinese limapangidwa njira imene mmene mfundo kwachilengedwenso yogwira, kuchititsa mavuto a kusowa tulo, otsala m'mbuyo. Mwachitsanzo, m'pofunika kuti akanikizire kusiyana nsidze kwa masekondi 30. Njira yachiwiri - izo massaging makutu nthawi yomweyo m'njira kutsogolo. Mukhozanso kuyesera knead mabowo (pafupifupi 5 Mphindi tsiku lililonse asanagone), yomwe ili dzanja pa mbali mkati (kutanthauza kuti yotundumukira kunja kwa mpanda fupa).

yosangalala njira kumaphatikizapo kuchita Zochita yosavuta. Mwachitsanzo, muyenera kugona chagada wanu kutseka maso anu ndi kumasuka. Ndiye - kupuma mtima n'kuyamba kuyang'anira maganizo awo mu madera osiyana a thupi (ku mapazi kumutu). Zochita zimagwiridwa pafupifupi 5 Mphindi tsiku lililonse.

Kupewa matenda a kugona

• Asachite mbale savory usiku.
• Itachotsedwa zakumwa menyu, zomwe Zimachititsa zakudya aliwonse ndi zakudya zokhala ndi zomanga thupi.
• Musatenge kukambirana maganizo, musati mafilimu zosangalatsa ndi zochititsa chidwi kuwerenga mabuku patsogolo bedi. Komanso, musati kuwononga nthawi kutsogolo kwa laputopu a.
• Pewani kugona masana, chifukwa angakhale oopsa choletsa usiku.

Only njira mabuku vuto la matenda tulo, kugwiritsa ntchito malangizo pamwamba ndi malamulo chingatithandize msanga zokwanira kulimbana ndi tulo. Pewani nkhawa, kukhala wathanzi yogwira moyo, kuphunzira kumasuka bwino - ndiyeno inu amayenda tulo tabwino!