Kodi bungwe kugona wabwino? Kodi maola ambiri tulo ayenera lolimba?

Mwachangu, ntchito, zokolola, zoyendayenda, ndewu - ndi makhalidwe amenewa amafuna openga kamvuluvulu za moyo wamasiku ano. Tili nkhope zambiri zida zamphamvu Zombo-footed, ife tikuyesera kuchita bwino zonse, ndife mosatopa ndiponso zopanda malire. Kodi magulu wa anthu amisala?

Modern chikhalidwe yogwira munthu ali pa mpumulo yekha m'maloto Choncho, umoyo amatipatsa kugona mwapadera wathanzi. Kodi maola ambiri ife timayenera kugona? Kodi tiyenera kukhala ndi maloto kubwezeretsa kwathunthu mphamvu zathu, ndi m'mawa mwake ife analinso wokonzeka kuthamangira kunkhondo ndi kuwina magulu ambiri nkhawa ndi nkhawa?

N'chifukwa chiyani munthu afunika kugona

N'chifukwa chiyani tiyenera tulo wathanzi? Kodi maola ambiri mukufuna la mpumulo wabwino? Chinthu ndi yakuti, ubongo wathu kwenikweni akulamulira njira zonse mu thupi lathu.

Iye - nzeru jenereta, choncho gwero la maganizo atsopano ndi mwanzeru kuti zimam'pindulira. Iye ali ndi udindo kwa kupanga mawunikidwe, choncho, chifukwa zikumveka ndi zochita akulu, ndi maganizo, ndi chikhalidwe.

Pa zimatengera dera maganizo, mtima komanso kukhala ndi maganizo abwino. Ndi nthawi mahomoni, ndiyo libido, kuti pafupifupi imalongosola zachinsinsi.

Pa zimatengera kagayidwe. Mwachitsanzo, mmene maola ambiri mukufuna kugona wathanzi, kuti kupeza mafuta? Ndipotu, maphunziro American wasonyeza kuti anthu mwamsanga mokwanira kunenepa.

Nacho ndi m'zigawozigawo zolimbitsa depletes ubongo kumapeto kwa tsiku. Iye ayenera kuti achire, ndipo n'chotheka mu loto. Kodi muyenera kutenga phokoso kugona kuti ubongo atachitidwa? Kodi cimacitika m'maloto?

Kodi chimachitika m'maloto

Akagona, pali zovuta kwambiri njira neurophysiological mu ubongo wa munthu. Aliyense wamva za kudya ndi pang'onopang'ono mbali tulo. Amene akudziwa zomwe izo zikutanthauza kuti aliyense wa ife?

kugona gawo, asale kudya ndipo pang'onopang'ono, taphunzira ndi kulenga kuzungulira. M'zinthu zimachitika mmodzi, ndi bwino, iwo anali ochepa nthawi za zana Mphindi.

REM kugona amakhala ndi nthenda yotaya magazi kutchulidwa ku madera a ubongo udindo kukumbukira ndi maganizo, kuti akusewera yofunika kwambiri mu mapangidwe kukumbukira. Mu gawo ili, lonse akunja passivity akugona, ntchito ubongo kotekisi wosanjikiza amakhalabe pafupifupi theka mafunde amodzi Alpha mu akugwirira. Ndiko kuti, pamene ife kugona, ubongo kusanthula zimene timaphunzira tsiku.

Komanso imeneyi ikusonyezedwa tima kumasulidwa mahomoni adrenal m'magazi, intensification akulowera oziziritsa magazi, magazi ndiponso kugunda kwa mtima fluctuation, ndi erection. N'kudzuka REM kugona umaonetsera mtima.

Mu gawo mafunde Alpha REM kugona pang'onopang'ono taper, koma adamulowetsa ndi kugwirizana choipidwa. Laboratory maphunziro a kale zaka 5 asonyeza kuti REM tulo gawo lamulo ntchito choipidwa, mwachitsanzo ziwalo. Popeza kotekisi ndi wofooka pa nthawi ino, n'kudzuka REM tulo gawo ndi kungasokoneze kwambiri thanzi.

Kupewa mwadzuka gawo pang'onopang'ono, m'pofunika kuyesa pulogalamu nthawi ya kugona chiwerengero cha maola kuti ndi angapo 1.5. N'zochititsa chidwi, osati mmene kumatenga phokoso tulo, koma multiplicity nyengo yake 1.5.

Kodi bungwe maloto anu? Kodi kuti achotse zonse chingaimitse tsiku ndi Morpheus? Kodi mtendere maola ambiri akamavutika kugona wathanzi?

Kusunga wotchi thupi

Ayenera kuyika kwa bedi pamaso 22,00. Madokotala Somnology kunena kuti nthawi yoyenera kugona: kuchokera 22,00 kuti 07,00. Iweyo anazindikira kuti anali mochedwa kukagona, ndiye kwa nthawi yaitali kugona. Ichi ndi chifukwa inu mwatopa ndi perevozbudilsya ndi chisangalalo si kuti ena, monga siteji koyamba za kutopa. Ndipo kuchira nthawi yanu pafupi ndi usiku - chizindikiro cha zowawa kukula.

Choncho n'kofunika osati maora angati kumatenga kugona wathanzi, koma pamene inu kugona. kugona nthawi lizisunga mu physiologically zogwirizana tamuonani iye. Iwo imatsimikizirika kuti khalidwe la kugona ndi apamwamba, ngati wayamba 22,00. The yabwino kwambiri zosangalatsa kugona - yomwe inayamba kale pakati pa usiku.

Tsatirani mode

Motero, taona kuti kugona - imeneyi si nkhani yaing'ono osati potengera anzawo, nthawi zina angathe kuwasamalira. Kutsatira kamodzi ndi malamulo onse anakhazikitsa. Chizikhala Madongosolo inu pamapeto - alipidwa.

Kodi "bwino" munthu m'lingaliro neurophysiological? Izi zikutanthauza kuti athana ndi chitukuko pa ndi reflex wabwino. Anapanga kugonjetsedwa reflex - kugona pa nthawi inayake.

Osati kwambiri, umakhala utagona 6, 7 kapena 8 maola. Kodi maola ambiri tulo munthu wathanzi zimatengera, zilibe kanthu, poyamba pa zonse, izo ziyenera kukhala yake. Khulupirikani kwa tsiku lililonse kapena kumapeto kwa sabata kapena maholide. Pankhaniyi, kusemphana ndi ofanana ndi chiwonongeko ndi khama mukhoza kupita awry kale Ufumuyo. Bata ayenera kukhala Mwambi wa gulu la kugona wathanzi.

Musati asamadye kwambiri ndipo osakhala ndi njala

Musati pita ukagone ndi chidzalo mwa pamimba. Pali ulamuliro - si wandiweyani mu maola anayi omaliza pamaso yogona. Kudya kwambiri ngati mukufuna kugona wathanzi.

Chakudya, si kofunika kukonzekera nyama, zokometsera, mchere, mafuta ndi zakudya yokazinga, iwo sudzapereka mtendere wa mumtima akagona ndi kusiya chizindikiro awo pa nkhope m'mawa. Perekani mmalo masamba ndi nsomba mbale, stewed ndi yophika. Izo facilitates tulo kukhuthala chakudya: dzinthu, casseroles, pureed masamba soups ndi mbewu monga chimanga.

Sikuti madzulo kumwa khofi ndi tiyi kapena khofi okhala. Koko, chocolate, mowa ndi subala kugona wathanzi. mmene zimandilimbikitsa ukufika pachimake maola atatu atatha kudya, basi mpaka tulo.

Musati amagona ndi njala. Hunger - osati "adzakhali anga siali nafe," ndi - osati bwenzi la Celestials Morpheus. Kupiriranso wamva njala kwambiri, angati maora otsiriza wathanzi anthu tulo. Musagwiritse kuomba ndi kutembenukira ndi kugunda kanthu m'mimba, kumupanga iye wotseka, kapena kapu ya wowawasa yogurt. A wokongola, zaka-anayesedwa njira ndi galasi la mkaka ofunda ndi uchi. A kapu ya oatmeal ofunda ndi madzi a zipatso lokoma ndi zipatso komanso kutonthoza kwa m'mimba mwako ndi kukhala kosavuta akugona.

Musaiwale za chiyambi loto

Khutu kugona pasadakhale. Kudzikakamiza kuti kusagwirizana kwa nkhawa tsiku ndi tsiku ndi mavuto. Kwa ola limodzi, theka la ola asanagone, kutenga Kusambakunso, kapena Yendetsani chala aromaseans kuchita ulesi Zochita. Kuthimitsa TV, kompyuta kapena bwino kuwerenga povyazhite. Zikulosera maloto ayenera kumasuka inu, kumasulira mu mkhalidwe ulesi.

Kusankha njira chifukwa foreplay kukagona kwathunthu payekha. Sankhani njira yabwino okha mu mayesero, sankhani nthawi yake mulingo woyenera. Osati kwambiri, kudzatenga mphindi 10 kapena 40, zidzakhala Sambani madzi ofunda fitochaepitie, nkofunika kuti unachititsa inu zabwino mtima. Dzoma ndi pang'onopang'ono kusamukira ku chizolowezi, muyenera kukhala ndi reflex wabwino - kuti tisagone pambuyo chiyambi kugona.

kutonthoza

Mu maloto, munthuyo amakhala womasuka kwathunthu, ndipo palibe ayenera kupewa kuti kuchita zimenezi. Kama akhale omasuka optimally. Muyenera kusankha zabwino matiresi zotanuka kuti angapereke thandizo zofunika zokhotakhota msana. Chofunika kwambiri ndi kusankha cushions, kwenikweni amapereka momasuka khosi minofu akagona. bulangeti ayenera kuwala ndi kutentha, wamkulu mokwanira. Linens ali makamaka osankhidwa thonje kapena nsalu. Mofananamo, kwa nsalu zachilengedwe, ayenera kukhala ndi akanema kabudula. Ziyenera kukhala kumasunga koyenera, popanda kufinya ndipo popanda kusokoneza kugona wathanzi. Kodi maola ambiri mukhoza womasuka mu kabudula pafupi popanda kusintha masana? N'chifukwa chiyani usiku wonse kuti unyolo okha chotheratu cha malaya ndi corset kapena m'chiuno Boxers?

Kuthetsa zikuchitika kunja

Imathamanga, anthu kawirikawiri kusintha kaimidwe usiku, kudzuka mosavuta ndipo m'mawa anamva funde la umoyo. Anthu amene ali m'tulo akhakula, ambiri mafunde ache komanso kutembenuka, kudzuka m'mawa, mantha.

Iwo likukhalira kuti m'maloto, ife kulabadira zimene zikuchitika kunja. Nkhanza phokoso, cheza cha kuwala, drafts, kukhudza zovuta atagona pafupi ndi bedi mwamuna wake, mwana amphaka kutichititsa anatani kayendedwe musanaganizire. Izi akuphwanya magawo alternating tulo, wawononga zisadzachitikenso ake, zikuchepa kumachepetsa zidazo. Mmawa wotsatira, patapita wosakhazikika usiku munthu amachita mantha.

Choncho, yesetsani kukhala ndi malo lopuma usiku. Zashtorte mazenera kuthetsa chikoka malonda ndipo kunachita magetsi a kudutsa magalimoto. Kukonza lamba wa pamimba mazenera kuti sanaletse slamming pane. Phunzitsani Pet usiku kupita popanda inu. Choyesa mwana wanu kugona mu chikuku chamwana wake. Pezani bedi poprostornee kuti ine ndi mwamuna wanga saletsa ndi mzake.

Nkhondo ndi hypoxia

Akagona, thupi wanu mokwanira mpweya. Chipinda asanagone, ventilate, inu mukhoza zosatseka pa zenera usiku. N'zosatheka kupereka kugona wathanzi mu chipinda yatsekera. Kodi maola ambiri mu mlengalenga silifooketsa anthu ofuna inu ukhoza popanda vuto pamene inu ali maso? Ndipo mu nthawi ya kugona musaphonye mpweya wabwino.

Koma si overcool mpweya mu chipinda, kutentha kwake mulingo woyenera ayenera kukhala ochokera 16 18 madigiri Celsius.

Inu anakwanitsa kugona bwino? Mwakwaniritsa zimene akufuna? Kudzuka m'mawa, kudzuka kamodzi, samanama, ngakhale molawirira kwambiri. ubongo wanu nawo ntchito wolimba kupereka munda zofunika izo. Gwiritsani kudzutsidwa oyambirira monga choyambitsa kwa tsiku mokondwera. Pambuyo kukakamiza ndekha kugona kachiwiri, inu kuswa ndondomeko yolondola magawo ndi m'zinthu tulo, kwathunthu niveliruete akwaniritsa ndi amenewa amavutika kugona dzuwa. Zimenezi zingadzetse sluggishness mu chitsitsimutso wotsatira. Musalole khama lanu pachabe. Mtulo tofa nato ndi kukhala wathanzi!