Mukapanda kugona mokwanira, zingakukhudzeni tsiku lotsatira. Mutha kukhala ndi tulo tsiku lonse, osabereka bwino, okhumudwa kapena kukhala tcheru (Mapeto a Mausiku Opanda Tulo).
Komabe, anthu ena amangovutika kugona kapena kugona usiku wonse.
Pali njira zambiri zachilengedwe zomwe mungatsatire kuti zikuthandizeni kugona bwino, kwanthawi yayitali zomwe zingakupangitseni kukhala otsitsimula komanso amphamvu m'mawa wotsatira.
Konzani Ndandanda Yakugona
Kuthetsa Mausiku Opanda Tulo
Kukhazikitsa ndondomeko ya kugona ndi kugona nthawi imodzi kudzakuthandizani kuti mugwirizane ndi momwe thupi lanu limakhalira kugona. Izi ndichifukwa zipangitsa kuti wotchi yanu yachilengedwe ikhale yokhazikika yomwe imakupatsani mwayi wogona bwino usiku wonse. Komabe, pali zinthu zina zofunika kuziwona posankha kukhazikitsa ndandanda yogona.
Mwachitsanzo, dzukani ndi kugona tsiku lililonse nthawi yomweyo. Komanso, yesetsani kusankha nthawi imene mwatopa kwambiri ndipo yesetsani kuti musaphwanye ndondomekoyi kumapeto kwa sabata ndi tchuthi. M'kupita kwa nthawi ndipo ngati mumasunga nthawi yanu yogona nthawi zonse mumadzuka popanda alamu.
Sungani Diary ya Tulo
Mukasunga diary yakugona, imakupatsani mwayi womvetsetsa zomwe mumachita ndikuthandizira kuwonetsa machitidwe omwe angakulepheretseni kugona bwino. Mwachitsanzo, mungalembe zinthu monga kutalika kwa nthawi kuti mugone, kangati mumadzuka, komanso momwe mumamvera m'mawa.
Kuphatikiza pa izi, lembani zina zazing'ono monga zomwe mudadya musanagone, nthawi yomwe mudachita masewera olimbitsa thupi, kapena ngati munali ndi caffeine musanagone. Zinthu ngati izi zidzakuthandizani kuzindikira zomwe zingakupangitseni kugona mosagwirizana kapena molakwika.
Lekani Kusuta
Kusuta kungakhale chifukwa chomwe simungathe kugona usiku. Izi zili choncho chifukwa chikonga chomwe chimapezeka mu ndudu ndi chinthu chomwe chimalepheretsa anthu kugona. Kuphatikiza pa izi, osuta amakhala ndi mwayi wochulukirapo kanayi kuti asamve bwino poyerekeza ndi osasuta. Chifukwa china chimene kusuta kumapangitsa kuti munthu asagone tulo n’chakuti anthu ena amavutika kupuma zomwe zingakulepheretseni kugona bwino usiku. Osuta amathanso kutaya chikonga pamene akugona zomwe zingasokoneze tulo. Choncho, ndi bwino kusiya kusuta.
Masewera olimbitsa thupi
Kuchita masewera olimbitsa thupi ndi njira yabwino yowonjezerera kutalika ndi kugona kwanu komanso kumapangitsa kuti mukhale ochita masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi kumathandizira kugona chifukwa thupi lanu likazizira mukamaliza kuchita masewera olimbitsa thupi, kumapangitsa kuti ubongo wanu utulutse melatonin yokhalitsa, yomwe imayambitsa kugona.
Pochita masewera olimbitsa thupi, mudzawona kuti mumagona bwino, maola ochulukirapo, komanso kugona pang'ono tsiku lonse.
Dulani Kafeini Pambuyo pa 2pm
Caffeine ndi mankhwala opatsa mphamvu omwe amatha kukhala m'thupi mwanu kwa maola 8 omwe amalepheretsa ubongo wanu kulowa tulo tatikulu kapena kukulepheretsani kugona tulo. Simufunikanso kupita kozizira ndikudula caffeine palimodzi bola ngati simumamwa khofi pambuyo pa 2:00pm.
Komabe, ngati muli m'modzi mwa anthu omwe amasangalala ndi kapu yotentha ya khofi kapena tiyi musanagone, pali njira zambiri za decaf zomwe mungasankhe.
Mkaka Wofunda
Mkaka wotentha ndi mankhwala a agogo anu omwe amagwira ntchito. Zakudya zamkaka monga mkaka zili ndi amino acid tryptophan yambiri yomwe imathandiza kupanga mankhwala opatsa tulo muubongo serotonin ndi melatonin. Mankhwala awiriwa amakuthandizani kuti mupumule zomwe zimakuthandizani kugona usiku.
Nthawi ya Wind-down
Nthawi yopumula ndiyofunikira ngati mukufuna kugona kosasintha. Izi ndichifukwa choti zimakupatsirani nthawi yosinthira kuchoka paulendo wanu kupita kunthawi yocheperako yomwe mumapeza madzulo. Kuti mukhale ndi tulo togona tulo tomwe muyenera kugona, apa pali malangizo ena oti mutsirize:
- Kukhazikitsa chowerengera ola limodzi musanagone kuti mukhale ndi nthawi yopuma
- Chepetsani phokosolo ngati simungathe kugwiritsa ntchito zotsekera m'makutu
- Sungani chipinda chanu chozizira
- Onetsetsani kuti bedi lanu lili bwino
- Werengani buku kapena magazini yokhala ndi kuwala kofewa
- Tengani madzi osamba
- Mvetserani nyimbo zofewa
- Chitani njira zosavuta
- Pangani mndandanda wosavuta woti muchite tsiku lotsatira (izi zimathandiza kuchotsa zinthu m'maganizo mwanu musanagone)
Werengani Bukhu
Powerenga buku musanagone, zimasokoneza chidwi chanu mpaka mutagona. Ngati mumachita chizoloŵezi choŵerenga musanagone, thupi lanu lidzazindikira kuti ndi nthaŵi yoti mugone.
Komabe, pali zinthu zina zomwe muyenera kukumbukira musanatenge buku. Mwachitsanzo, samalani ndi buku limene mwasankha kuwerenga. Ngati nkhaniyo ndi yosangalatsa kwambiri, ikhoza kukhala yovuta kugona. Kuphatikiza apo, yesani kuwerenga buku lomwe mudaliwerenga kale lomwe lingakuthandizeni kugona mwachangu.
Utsi Fungo Lochititsa Tulo
Mafuta opatsa tulo ali ndi fungo lina lomwe limapangitsa kuti mupumule zomwe zimakuthandizani kugona bwino. Zina mwa zonunkhirazi ndi lavender, chamomile, ndi ylang-ylang. Njira yabwino yopezera zambiri kuchokera ku zonunkhirazi ndikupopera m'chipinda chanu ndi / kapena mwachindunji pa pilo.
Kuchepetsa nkhawa
Kupsinjika maganizo, nkhawa, ndi mkwiyo ndizo zifukwa zazikulu zomwe anthu ambiri amavutikira kugona usiku wonse kapena kugona tulo. Komabe, pali zinthu zina zomwe mungachite kuti muchepetse nkhawa zomwe zingapangitse kuti mupumule bwino usiku.
Mwachitsanzo, pophunzira mmene mungasamalire malingaliro anu, phunzirani kugwiritsira ntchito bwino nthaŵi yanu tsiku lonse, kuthana ndi kupsinjika maganizo m’njira yopindulitsa, ndi kukhalabe ndi maganizo odekha.
Njira zonsezi zochepetsera nkhawa zimatha kukuthandizani kuti mupumule bwino usiku.