Mphamvu ya Tulo: Kutsegula Ubwino Wamachiritso pa Thupi Lanu ndi Malingaliro Anu

Kodi mwatopa ndi kutopa? Kodi mumavutika kuti mupume bwino usiku? Simuli nokha. Anthu miyandamiyanda padziko lonse amavutika ndi matenda obwera chifukwa cha kugona, monga kusagona tulo mpaka kukomoka. Komabe, ambiri amalephera kuzindikira kufunika kwa kugona kwabwino kwa thanzi labwino ndi thanzi.

Kugona si nthawi yopuma komanso yopuma. Ndi gawo lofunikira la moyo wathanzi. Ndipotu, kafukufuku wasonyeza kuti kugona mokwanira kungathandize kukumbukira kukumbukira, kuchepetsa nkhawa, komanso kuthandizira kuchepetsa kulemera. Koma kodi kugona bwino ndi chiyani, ndipo mungagwiritsire ntchito bwanji machiritso ake? Nkhaniyi ifotokoza za mphamvu ya kugona ndikupereka malangizo oti mupindule kwambiri ndi kupuma kwanu.

Sayansi Yakugona

Kugona mokwanira n'kofunika kwambiri kuti mukhale ndi thanzi labwino komanso labwino. Pamene mukugona, thupi lanu ndi ubongo zimagwira ntchito molimbika, kuchita ntchito zofunika zomwe zimakuthandizani kuti muzigwira bwino ntchito masana. M’chigawo chino, tifufuza sayansi ya kugona, kuphatikizapo kagonedwe ka tulo komanso ntchito imene ubongo umachita pogona.

Zozungulira Tulo

Tulo si chikhalidwe chofanana. M'malo mwake, imadziwika ndi magawo osiyanasiyana omwe amapezeka mozungulira usiku wonse. Zozungulira izi zimagawidwa m'magulu awiri: kugona kwa non-REM (NREM) ndi kugona kwa REM.

Kugona kwa NREM, ubongo wanu umagwira ntchito pang'onopang'ono, ndipo thupi lanu limamasuka. Izi zagawidwa m'magawo atatu. Mu gawo loyamba, muli m'tulo tochepa ndipo mutha kudzutsidwa mosavuta. Mu gawo 1, mafunde a muubongo amachepetsa, ndipo kutentha kwa thupi kumatsika. Mugawo lachitatu, lomwe limadziwikanso kuti tulo tofa nato, mafunde a muubongo wanu amakhala pang'onopang'ono, zomwe zimapangitsa kuti zikhale zovuta kukudzutsani.

Kugona kwa REM, kumbali ina, kumadziwika ndi kayendedwe ka maso mofulumira komanso kuwonjezeka kwa ubongo. Apa ndi pamene maloto anu ambiri amapezeka. Thupi lanu limakhala lopuwala panthawi yatulo ya REM, zomwe zimakulepheretsani kukwaniritsa maloto anu.

Ubongo ndi Tulo

Ubongo umagwira ntchito yofunika kwambiri pakuwongolera kugona. Kadera kakang’ono m’munsi mwa ubongo, kamene kamatchedwa hypothalamus, kali ndi kagulu ka maselo amene amagwira ntchito ngati wotchi ya mkati mwa thupi. Wotchi iyi ndiyomwe imayang'anira kayendedwe kanu kogona, komwe kumadziwikanso kuti circadian rhythm.

Kunja kukakhala mdima, hypothalamus imauza pineal gland kuti itulutse timadzi ta melatonin, zomwe zimakupangitsani kugona. Dzuwa likamatuluka, hypothalamus imauza pineal gland kuti isiye kupanga melatonin, yomwe imakuthandizani kuti mudzuke.

Mbali zina za ubongo zimagwiranso ntchito kuwongolera kugona. Mwachitsanzo, tsinde la muubongo limayang'anira kupuma kwanu ndi kugunda kwa mtima wanu pogona, pamene thalamus imathandiza kuchotsa zidziwitso zamaganizo kuti mugone mokwanira.

Mphamvu Yochiritsa ya Tulo

Kugona mokwanira n'kofunika kwambiri kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino. Kugona ndi nthawi yoti thupi ndi malingaliro anu apumule, achire, ndi kudzibwezeretsa okha. M'chigawo chino, tiwona mphamvu yochiritsa ya kugona komanso momwe ingapindulire thanzi lanu ndi malingaliro anu.

Kubwezeretsedwa Kwathupi

Pogona, thupi lanu limadutsa njira yokonzanso thupi. Apa ndi pamene thupi lanu limadzikonza ndikudzitsitsimula lokha. Minofu, minofu, ndi ziwalo zonse zimapumula ndikuchira kupsinjika kwa tsikulo.

Kugona kumathandizanso kuwongolera mahomoni anu. Mahomoni monga cortisol (mahomoni opsinjika maganizo) ndi kukula kwa hormone amatulutsidwa akagona. Miyezo ya Cortisol imachepa pamene kukula kwa hormone kumawonjezeka, zomwe zimathandiza thupi lanu kukonzanso ndikumanganso minofu.

Kubwezeretsa Maganizo

Kugona n’kofunika osati kokha pa kukonzanso thupi komanso kukonzanso maganizo. Mukagona, ubongo wanu umayenda ndi kugwirizanitsa mfundo za tsikulo. Ichi ndichifukwa chake kugona mokwanira ndikofunikira kuti tiphunzire komanso kukumbukira.

Kugona kumathandizanso kuti mukhale ndi maganizo abwino. Kulephera kugona kungakupangitseni kukhala okwiya, oda nkhawa, ndi opsinjika maganizo. Kugona mokwanira kungakuthandizeni kuti mukhale osangalala komanso kuti mukhale ndi thanzi labwino.

Kupititsa patsogolo Kugona Bwino

Kugona mokwanira n'kofunika kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi thanzi labwino. Nawa malangizo okuthandizani kukonza kugona kwanu.

Kugona Ukhondo

Ukhondo wa tulo umatanthauza machitidwe ndi zizolowezi zomwe zimalimbikitsa kugona bwino. Nawa maupangiri okhudza ukhondo pakugona okuthandizani kukonza kugona kwanu:

• Khalani ndi nthawi yogona yokhazikika. Gona ndi kudzuka nthawi imodzi tsiku lililonse, ngakhale kumapeto kwa sabata.
• Pangani malo ogona omasuka. Onetsetsani kuti chipinda chanu chili bata, mdima, ndi bata. Gwiritsani ntchito zofunda zabwino komanso matiresi othandizira.
• Pewani kuchita zinthu zosangalatsa musanagone. Osagwiritsa ntchito zida zamagetsi, kuwonera TV, kapena kugwira ntchito pogona. M'malo mwake, werengani buku kapena kusamba madzi otentha kuti mupumule.
• Chepetsani kumwa kwa caffeine ndi mowa. Kafeini ikhoza kukupangitsani kukhala maso, ndipo mowa umasokoneza kugona kwanu.
• Osadya zakudya zolemetsa musanagone. Kudya chakudya chachikulu kungapangitse kuti kugona tulo kukhale kovuta komanso kumayambitsa kusapeza bwino.

Kusintha kwa Moyo

Kuphatikiza pa ukhondo wa tulo, mutha kusintha zina ndi zina kuti muwongolere kugona kwanu. Nawa maupangiri:

• Muzichita masewera olimbitsa thupi nthawi zonse. Kuchita masewera olimbitsa thupi nthawi zonse kungathandize kugona bwino komanso kukuthandizani kugona mofulumira. Komabe, pewani kuchita masewera olimbitsa thupi pafupi kwambiri ndi nthawi yogona, chifukwa kungayambitse kugona.
• Sinthani kupsinjika kwanu. Kupanikizika ndi nkhawa zingasokoneze kugona. Phunzirani njira zopumula, monga kupuma mozama kapena kusinkhasinkha, kuti mupumule musanagone.
• Pewani kugona. Kugona masana kumatha kusokoneza kugona kwanu usiku. Ngati mukuyenera kugona, chepetsani kwa mphindi 20-30 ndipo pewani kugona mochedwa masana.
• Taganizirani chithandizo cha kugona. Ngati mukuvutikabe kugona, lankhulani ndi dokotala wanu za chithandizo chogona. Komabe, gwiritsani ntchito zothandizira kugona monga mwalangizidwa komanso kwa nthawi yochepa.

Kutsiliza

Kuphatikizira zizolowezi zabwino zakugona muzochita zanu zatsiku ndi tsiku kumatha kukhudza kwambiri thanzi lanu lonse komanso thanzi lanu. Kugona mokwanira kungathandize kuti ubongo wanu uzigwira ntchito bwino, uzikhala wosangalala, ndiponso uchepetse chiopsezo chotenga matenda ndi matenda ambiri. Kuti mudziwe zambiri za mphamvu ya kugona, mukhoza kupita Maloto a Sweet Island.