Zamkati
- 1. Lankhulani za mkonono ndi matenda obanika kutulo nthawi yomweyo
- 2. Kambiranani zomwe mumakonda
- 3. Onetsetsani kuti kama wanu ndi wamkulu mokwanira nonsenu
- 4. Musalole kuti chipinda chanu chogona chikhale ofesi
- 5. Onetsetsani kuti kutentha kuli koyenera kwa nonse
- Kumbukirani, zonsezi zimayamba ndikamacheza
Ndi miyezi yachisanu ikukhazikika, anthu ambiri akukwatirana ndi okondedwa awo pabedi.
Ndi zinthu zochepa chabe zolimbikitsa kuposa kugona pafupi ndi chinthu china chofunikira. Tsoka ilo, komabe, kugona pabedi kumatha kubweretsa zovuta zina.
Izi zimachitika makamaka ngati m'modzi kapena nonse a inu muli ndi vuto la kupuma tulo kapena mkonono.
Mavuto ena, monga kuphimba bulangeti ndi kutenga malo ochulukirapo amathanso kubweretsa mavuto. Mabanja ena amakonda mabedi ndi mapilo osiyanasiyana. Zonsezi zimatha kubweretsa mavuto, ndipo zikagwirizanitsidwa ndi kugona pang'ono usiku, zitha kukhala zovuta m'banja.
Kugona ndikofunikira kuti mukhale athanzi komanso athanzi.
Kusagona bwino usiku kumachepetsa zokolola ndikukusiyani mukukwiya. Izi zitha kubweretsa zovuta kuntchito komanso kunyumba.
Mwamwayi, pali zomwe mungachite kuti muzigona bwino usiku:
1. Lankhulani za mkonono ndi matenda obanika kutulo nthawi yomweyo
Kukhosomola komanso kugona movutikira kumatha kusokoneza mabanja.
Kafukufuku akuwonetsa kuti pakati pa 25 mpaka 40 peresenti ya maanja nthawi zonse amagona m'zipinda zosiyana, ndikumakokosera chimodzi mwazomwe zimalimbikitsa.
Choyamba, muyenera kukambirana za vutolo. Mutha kukhala kuti mukukorola koma osazindikira, chimodzimodzi wina wanu wamkulu sangazindikire kuti akukuwa.
Kenako, muyenera kuthetsa vutoli. Kupumula komanso kugona tulo kumachitika chifukwa cha ma airways otsekeka kapena otsekeka. Pali njira zambiri zothetsera kuwombera, kuphatikiza zida, monga makina a CPAP, opaleshoni, ndikugwiritsa ntchito mapilo osiyanasiyana.
Kusuta ndi kugona movutikira kumalumikizidwa ndi matenda. Ndi kwanzeru kufunsa upangiri kwa akatswiri a matenda obanika kutulo. Atha kukuthandizani kudziwa chifukwa chomwe mukukolera komanso momwe mungachitire ndi izi.
2. Kambiranani zomwe mumakonda
Kukambirana mmoyo wathanzi ndiye maziko a maubale abwino.
Inu ndi ofunika kwambiri muyenera kukambirana zokonda kugona ndikupeza zovuta zilizonse, nenani mabulangete mwangozi.
Nthawi zambiri, pamakhala mayankho osavuta, monga kugula bulangeti lokulirapo kapena kuwonjezera bulangeti lachiwiri pabedi.
Ndikofunikanso kuwonetsetsa kuti nonse muli omasuka pabedi panu. Chofunika chanu chimatha kukonda mabedi ofewa, koma mungafunike bedi lolimba lothandizira kumbuyo kwanu, mwachitsanzo. Mwamwayi, mutha kugula mabedi omwe amakulolani kusintha kulimba kwa mbali iliyonse.
Ngati mnzanu akuponya tulo, izi zitha kuwonetsa kuti sakukhala bwino pabedi. Mwina sakuzizindikira.
Anthu ambiri amakonda mabedi ofewa, koma matupi awo angafunikire kuthandizidwa ndi matiresi olimba.
Komabe, ngati simukambirana zomwe mumakonda, vutoli silingayankhidwe. Ngakhale mutakhala omasuka ndi kugona kwanu, ndibwino kuti mukambirane ndi ena ofunika. Mwina sangakhale akufotokozera zakukhosi kwake.
3. Onetsetsani kuti kama wanu ndi wamkulu mokwanira nonsenu
Kuthamangitsidwa mu tulo?
Wokondedwa wanu sangakhale ndi malo ogona mokwanira. Mabanja ambiri amayesa kukhala ndi bedi lokwanira, koma izi zimasiya munthu aliyense ali ndi malo ochuluka ngati chimbudzi.
Bedi lachifumu kapena laling'ono lamfumu limathandizira mabanja ambiri. Izi zipatsa anthu onse malo ochulukirapo kuti atambasule ndikugona tulo tabwino.
4. Musalole kuti chipinda chanu chogona chikhale ofesi
Chipinda chanu chogona ndi chipinda chanu chogona. Ndipamene mumagwira ma Z anu ndikukhala pachibwenzi.
Ndibwino kuti mutuluke m'chipinda chanu. Osagwira ntchito pa laputopu yanu mukugona, ndipo musabweretse lipoti lantchitoyo kuti mugone.
Ndibwino kuwerenga buku ngati lingakuthandizeni kugona, koma zomwe mumachita mukugona ziyenera kukhala zosangalatsa komanso kupumula.
Ngati mnzanu akubweretsa ntchito pabedi, kambiranani naye za izo.
5. Onetsetsani kuti kutentha kuli koyenera kwa nonse
60 mpaka 65 madigiri Fahrenheit amadziwika kuti ndi nthawi yabwino kugona.
Komabe, anthu ena angasankhe malo otentha. Ngati mnzanu akusowa kutentha kwina, pomwe mukufuna kuti chipinda chizikhala chozizira, sungani bulangeti lamagetsi. Mwanjira iyi, nonse mumapeza zomwe mukufuna.
Kumbukirani, zonsezi zimayamba ndikamacheza
Monga mukuwonera, pali njira zambiri ndi mayankho omwe mungatenge kuti mukhale ndi tulo tofa nato ndi mnzanu. Kuti mupeze yankho, muyenera kudziwa zovuta. Ndipo zimayamba ndikamacheza.
Chifukwa chake onetsetsani kuti mukukambirana zakugona ndi wina wanu wamkulu komanso kuti zosowa zanu zonse zikukwaniritsidwa.