Zamkati
- Chifukwa chiyani tulo timalephera kutha banja kapena kupatukana?
- Zoyenera kuchita ndi vuto la kugona nthawi yopatukana ndi chisudzulo?
- 1. Onani wothandizira
- 2. Onaninso zizolowezi zogonera kawiri
- 3. Yesani tiyi wazitsamba ndi zothandizira mwachilengedwe zogona
- 4. Onani malo ogona
Pa 2 koloko m'mawa pomwe dziko lonse lapansi lili mtulo tofa nato, mukumva kuwawa pazambiri, nokha. Muyenera kuti mukudziwa kuti pakati pausiku si nthawi yothana ndi mavutowa, komabe mumapezeka kuti mukuvutika nthawi yayitali ndikukhala otopa tsiku ndi tsiku.
Tiyeni tiwone bwino zomwe zimayambitsa kusowa tulo komwe kumabweretsa kupatukana ndi kusudzulana, komanso njira zina zobwereranso kugona bwino.
Chifukwa chiyani tulo timalephera kutha banja kapena kupatukana?
Palibe zisudzulo ziwiri zomwe ndizofanana, komabe anthu ambiri omwe apatukana kapena kusudzulana posachedwa amakhala ogalamuka ikafika nthawi yogona, kusinkhasinkha za tsatanetsatane, kudabwa chomwe chalakwika, ndikudandaula za tsogolo.
Ngakhale nkhani zathu ndizosiyana, pali ulusi umodzi wamba womwe umadutsa onsewo - Kupsinjika.
Gulu la Critic Beditic Criti likuvomereza, kuti:
“Kupsinjika ndi kusowa tulo ndi anzawo okhazikika, kotero kuti akatswiri ogona amakhala ndi dzina loti asagone. Amadziwika kuti kusowa tulo kwakanthawi kapena kusintha kosakwanira tulo, mavuto ogonawa amalepheretsa ubongo wathu kuchita zofunikira zomwe pamapeto pake zimachiritsa. Popanda kugona kwa REM, sitikugwiritsa ntchito bwino malingaliro athu. Ndipo osagona mokwanira, ndege zathu kapena machitidwe athu omenyera nkhondo amakhalabe otanganidwa kwa maola ambiri, ndipo kupanga kwa cortisol kumakhalabe kokulira m'malo mogwa”.
Mayankho okhudzana ndi tulo awa atha kubweretsa zovuta ku thanzi. Zotsatira zake, kupeza njira yothetsera vuto kumathandizira kuti magazi aziyenda bwino, kupewa kuti thupi lisakwere kwambiri, komanso kuti mavuto asachulukane.
Zoyenera kuchita ndi vuto la kugona nthawi yopatukana ndi chisudzulo?
Pali njira zambiri zothanirana ndi vuto la kusowa tulo nthawi yomwe banja litatha kapena kupatukana. Anthu ambiri amawona kuti njira zingapo zomwe zimapangitsa kuti munthu azigona mokwanira komanso pakapita nthawi, magonedwe abwinobwino amabwerera momwe moyo umakhalira watsopano.
Nazi njira zina zowonongera kusowa tulo -
1. Onani wothandizira
Ngakhale ambiri amatsutsa lingaliro lokaona katswiri wodziwa zamakhalidwe, kukhala ndi munthu wosakhudzidwa kumamvera popanda kuweruza kumatha kukuthandizani kuti mukhale ndi malingaliro abwinonso m'masiku osalimbawa.
Chidziwitso chamakhalidwe abwino chimakuphunzitsani kuzindikira malingaliro ndi zizolowezi zomwe zimapangitsa mavuto anu ogona kukhala oipitsitsa ndikusintha malingaliro ndi machitidwe ena ndi ena, opindulitsa kwambiri.
Othandizira ena amakhalanso ndi biofeedback, maphunziro opumula, ndi njira zina zothanirana ndi vuto la kugona.
Chithunzi ndi Vladislav Muslakov pa Unsplash
2. Onaninso zizolowezi zogonera kawiri
Tikamva ngati dziko lonse likugwa, nthawi zambiri timatembenukira kuzakudya zotonthoza, mowa, kapena kuwonera TV (zoseketsa, nthabwala zachikondi) kuti tikatsimikizire.
Tsoka ilo, zinthu monga khofi, chikonga, shuga, ndi mowa zitha kulepheretsa kugona bwino, mwina kutilepheretsa kugona kapena kutidzutsa pa 2 kapena 3 m'mawa kuti titha kuyambiranso malupu oyipa omwe adatitsogolera ku khitchini kapena bala poyamba.
TV, laputopu yanu, komanso foni yanu yam'manja ndizoyipa chifukwa chotulutsa kuwala kwa buluu, komwe kumalepheretsanso kugona. Pokhapokha mutakhala ndi mapulogalamu obisa buluu, masikidwe ausiku, kapena magalasi apadera oletsa kuwala kwa buluu, ndibwino kuti musapewe nthawi yayitali pafupifupi ola limodzi logona.
Ngati ndizosatheka kuti mupewe TV, yang'anirani ziwonetsero zowopsa kapena zachiwawa ndikuyesetsa kuti musawonere nkhani zakumapeto. Pitani kukapeza chinthu chotonthoza kapena chosasangalatsa m'malo mwake. Makanema achilengedwe ndiabwino chifukwa amakonda kuwonetsa zithunzi zokongola, zamtendere zomwe zingakuthandizeni kuthana ndi kupsinjika pang'ono, kapena bwanji osasintha nyimbo zotsitsimula.
Ngati muli ofunitsitsa kusiya nthawi yapa chinsalu ndikusamba kofunda, kupumula mafuta ofunikira, ndi zina zomwe mungachite pogona musanakhale zokwanira kuti mukhalebe maso, buku labwino lakale lingakhale lokwanira kukusokonezani ku nkhawa zanu ndi kukuthandizani kupumula kuti mugone mwachangu.
Sankhani china chake chosasangalatsa, ndipo onetsetsani kuti simukuchita nawo zokondweretsa zaposachedwa musanagone. Mukawerenga motentha, chikaso, tsitsani mapazi anu bwino, ndipo mwina mutangovala bulangeti lokoma, buku loyenera lingakupangitseni kuti mugone mwachangu.
3. Yesani tiyi wazitsamba ndi zothandizira mwachilengedwe zogona
Kumene mapiritsi ogwiritsira ntchito mankhwala kapena OTC atha kukupangitsani kumva kuti muli ndi nkhawa komanso mutatha kumwa mankhwalawo, mankhwala azitsamba ambiri amakuthandizani kugona pang'ono ndikulolani kuti mudzuke mutatsitsimulidwa.
Pali njira zambiri zabwino pamsika.
Tiyi monga chamomile kapena chophatikizira chogona chimathandiza thupi lanu lonse ndi malingaliro anu kukupumulitsani pakukuthandizani kuti mukhale otentha, otonthoza komanso opumira pang'ono. Fufuzani zosakaniza zomwe zili ndi valerian, hops, catnip, chamomile, ndi passionflower. Zina zili ndi lavenda ndi timbewu tonunkhira.
Ngati mukuganiza kuti mukufuna china champhamvu, mungaganizire zowonjezeramo zitsamba. Melatonin ndiwotchuka, chimodzimodzinso valerian, hop, chamomile, ndi kuphatikiza komwe kumagwiritsa ntchito zitsamba zingapo zotonthoza.
Onetsetsani kuti mwalankhula ndi dokotala za izi ngati mutamwa mankhwala amtundu uliwonse. Ngakhale mankhwalawa ndi achilengedwe, amatha kukhala olimba - ndipo ena amadziwa momwe amathandizirana ndi mankhwala.
Aromatherapy itha kukuthandizaninso kuti mugone.
Ndizosavuta kuphatikiza ndi njira zina zothetsera kusowa tulo pambuyo pa chisudzulo kapena kupatukana. Mafuta ofunikira amagwiranso ntchito m'chiuno mwanu, ndipo ena amapereka mpumulo wabwino, kotero kuti anthu omwe amawagwiritsa ntchito amalangizidwa kuti asayendetse kapena kuchita zina zofunika akusangalala.
Mafuta a lavender ofunikira ndi achikale, ndipo zonunkhira monga clary sage ndi chamomile ndizolimbikitsanso. Onjezerani madontho ochepa omwe mumawakonda pakufalitsa, yatsani, ndipo fungo lotonthoza lipumulitse malingaliro anu ndi thupi lanu.
Ngati mukufuna, mutha kugwiritsa ntchito kusamba kwa aromatherapy komanso zopangira thupi. Onetsetsani kuti mwapewa zonunkhira zotsitsimula monga mandimu, rosemary, ndi lalanje nthawi yogona.
Onaninso: 7 Zambiri Zomwe Zimayambitsa Kusudzulana
4. Onani malo ogona
Matiresi omasuka ndi mapilo abwino ndi chiyambi chabe. Onetsetsani kuti mukugona mchipinda chamdima kutentha kokwanira. Kwa anthu ambiri, kutentha kwambiri kugona ndi madigiri 60 mpaka 67.
Sunthani zikumbutso zaubwenzi wanu ndi chipinda china ngati mungathe. Ngakhale izi zitha kukhala zovuta kwambiri, kuchotsa zowonetserazi kungakuthandizeni kusunthira chidwi chanu kuzinthu zatsopano, zabwino zomwe mukuyembekezera m'masabata, miyezi, ndi zaka zikubwerazi.
Pakapita nthawi komanso mankhwala othandiza, chithandizo chamankhwala, ngakhale kusinkhasinkha, kupsinjika kwanu kumatha ndipo kusowa tulo kwanu kumakhala kukumbukira kwakutali.
Moyo wanu ukayamba kukhala wabwinobwino, kugona kwanu kumayambiranso kukhala chizolowezi chovomerezeka.