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Tulo ndizofunikira pa thanzi lathu sizodziwika. Mtundu wa kugona kwanu umakhudza thanzi lanu lamaganizidwe ndi thupi lanu komanso moyo wanu womwe umadzuka, kuphatikiza zokolola zanu, kulimba mtima, thanzi la mtima, kulemera ndi zina zambiri.
Ngakhale kufunika kwa kugona kwa munthu m'modzi kumasiyanasiyana ndi ena, akatswiri azaumoyo ndi kafukufuku akuwonetsa kuti ndikofunikira kuti munthu wamkulu agone maola 6 mpaka 9 usiku uliwonse, kuti apewe kuyambika kwamatenda osiyanasiyana [1] .
Ena a inu mumabadwa ndi mphatso yosatsutsika yakugona kulikonse komanso kulikonse, koma sizili choncho kwa aliyense. Kuwonjezeka kwa zida zapamwamba zogona pamsika ndizoyenera kumvetsetsa kusowa tulo, ife monga gulu tikukumana ndi mavuto.
Kuyambira mabulangete ogona, yoga imabweretsa ma tiyi oletsa kugona, zosankha zomwe muli nazo ndizochuluka koma bwanji za nsalu? Bwanji ngati titakuwuzani kuti nsalu yophimba m'maso mwanu ingakuthandizeni kugona bwino? Inde, tikulankhula za zigoba zakugona, yankho losavuta kuti mugone mosadodometsedwa.
Ubwino Wogwiritsa Ntchito Chigoba Chogona
Malinga ndi madotolo ndi akatswiri a kugona (somnologists), kugwiritsa ntchito chigoba chogona kungakhale ndi izi:
1.Kukula bwino kugona : Kafukufuku akuwonetsa kuti, popeza anthu amasintha nthawi zina (tulo tamasana ndikugona usiku), ubongo wathu mwachilengedwe umagwirizanitsa mdima ndi tulo ndipo ubongo umatulutsa melatonin yambiri (mahomoni omwe amalamulira kugona kwathu ndikudzuka kwake) Dziwani kuti kulibe kuwala - komwe mungapeze povala chigoba chogona [ziwiri] [3] . Kuphatikiza pa kuchuluka kwa kupanga melatonin, kugona kwamdima kumalumikizidwa ndi kugona kwambiri kwa REM ndikudzuka pang'ono [4] .
2. Zimakupangitsani kuti mugone msanga : Kuvala chigoba chogona kumachepetsa nthawi yomwe mumagona mutagona chifukwa mdima wathunthu umalimbikitsa kuchuluka kwa melatonin wa thupi lanu komwe kumakupangitsani kuti mugone mwachangu kwambiri kuposa osavala chigoba chogona [5] . Komanso chigoba chogona chimakulimbikitsani kuti mugonenso poletsa zoyambitsa zina (zochepetsa zosokoneza).
3. Bwino khungu : Masikiti ena ogona, opangidwa ndi silika kapena ulusi wina wowonjezera ungakuthandizeni kugona bwino. Ndiye kuti, mukamagona opanda chigoba, kulumikizana ndi mtsamiro wanu kumatha kutambasula khungu lozungulira maso anu. Kuphatikiza pa izi, popeza mukupumula bwino chifukwa chogona mosadukaduka, kudzikuza, kapena matumba ozungulira maso anu m'mawa akhoza kupewedwa mosavuta [6] [7] . Mutha kugula masks ogona ogwiritsidwa ntchito pogwiritsa ntchito zinthu zina, monga makala, kuti muchepetse kudzikuza ndi kuuma kuzungulira mabowo anu.
4. Angathandize kuthana ndi mutu waching'alang'ala : Kuzindikira kuwala ndi chizindikiritso chofala komanso chosasangalatsa chokhudzana ndi mutu waching'alang'ala [8] . Maski ogona amatha kuthandizira kupereka mdima wathunthu, womwe ungathandize kutsitsa ululu wopweteka. Masikiti ena ogona amatha kuperekanso kuziziritsa kapena kutentha komwe kumapangidwa kuti kuthetsere kupweteka kwa migraine [9] . Muthanso kuziziritsa kapena kuziziritsa maski zogona ndikugwiritsa ntchito migraine ikamenya.
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5. Atha kuthana ndi kukhumudwa : Ngakhale izi zimafunikira maphunziro ena, kafukufuku wina adawonetsa kuti kugona pang'ono mumdima wathunthu kumathandiza kuchepetsa kukhumudwa [10] . Ophunzirawo adawonetsa kuchepa kwa kukhumudwa.
6. Amasangalatsa maganizo ndi thupi lanu : Malinga ndi kafukufuku, kukhudza kwambiri kukakamiza kumalimbikitsa kutulutsa serotonin, mankhwala omwe amayang'anira kugona [khumi ndi chimodzi] . Kupsinjika kwakukulu (DPS) kumakhala kolimba koma kufinya pang'ono, kukumbatirana, kapena kugwirana komwe kumachepetsa dongosolo lamanjenje, chifukwa chake mukamavala chophimba kumaso, kupanikizika pang'ono kumatha kukuthandizani kuti mukhale omasuka komanso kuchepetsa nkhawa [12] [13] .
7. Zitha kuthandiza kuthandizira maso owuma : Usiku wonse, maso anu amatha kuwonongedwa ndi mpweya wouma, fumbi, ndi zina zowawa zomwe zingayambitse maso m'mawa, makamaka kwa anthu omwe ali ndi lagophthalmos usiku, zomwe zimalepheretsa munthu kutseka maso kwathunthu. Izi zingapewedwe mwa kuvala chigoba chogona [14] .
Tsopano popeza mukudziwa zaubwino wogwiritsa ntchito chigoba chogona, tiyeni tikutsogolereni pogulira chigoba choyenera.
Kodi Mungasankhe Bwanji Chigoba Chogona Choyenera?
Maski ogona amatha kuthandizira kulimbikitsa kugona bwino, koma ndikofunikira kuti musankhe zomwe zili zoyenera. Posankha chigoba chogona, samalani mawonekedwe, kukula, zinthu, komanso kulemera kwake [khumi ndi zisanu] . Chovala chogona chimayenera kukhala chabwino, osati cholimba kwambiri, kapena kuyabwa, apo ayi chimangolephera cholinga.
- Kukula : Mukufuna kuwonetsetsa kuti chigoba chanu chimakhala bwino pankhope panu koma chidakali cholimba kuti muchepetse kuwala. Gulani chigoba chogona ndi zingwe zosinthika kuti mutonthozedwe bwino.
- Zakuthupi : Masikiti ogona a thonje amapereka mawonekedwe omvera, masks a silika amakhalanso omasuka kwambiri (koma okwera mtengo pang'ono), kapena mutha kuphatikiza maski, omwe ali ndi kunja kwa silika ndi polyester. Muthanso kuyesa maski akugona.
- Kulemera : Masks ambiri amaso amalembetsa kuti ndiopepuka mutha kuyesanso masks olemera omwe amatha kupondereza pang'ono, potero amachepetsa kupsinjika.
- Mtundu : Masks ena amapangidwa ndi nsalu zonyezimira zomwe sizimatsekereza kuunika kwathunthu, chifukwa chake ngati mukufuna kugona komwe sikupsa, gulani yomwe ili ndi vuto lakuda lomwe silingapatse kuwala konse.
Yesani chigoba chopangidwa ndi 100% zachilengedwe, zida zopumira monga thonje kapena silika ndikutsuka pafupipafupi ndi zotsekemera zopanda fungo ndipo musagwiritse ntchito chopangira nsalu.
Zosamalidwa Mukamagwiritsa Ntchito Chigoba Chogona
• Onetsetsani kuti chigoba chogona sichimakhala chothina chifukwa chitha kupangitsa kusawona m'mawa.
• Maski ogona atha kupangitsa kuti ma eyelashes anu azikulirakulira pamene akupanikizika usiku wonse.
Nawa maupangiri owonjezera amomwe mungakulitsire kugona kwanu:
• Siyani zamagetsi ndi zinthu zokhudzana ndi ntchito kuchipinda.
• Sungani malo amdima komanso ozizira m'chipinda chanu.
• Musasinthe nthawi yanu yogona ndi nthawi yodzuka.
• Pewani chakudya chachikulu kwa maola atatu musanagone.
• Pewani tiyi kapena khofi osachepera maola asanu ndi atatu musanagone.
• Musamwe mowa musanagone.
Pamapeto Pomaliza…
Ndikofunika kupeza chigoba chogona chomwe chimagwira ntchito kwa inu. Osati zokhazokha zokhoza kugona zingakuthandizeni kukonza nthawi yanu yotseka, koma nsalu iyi imathandizanso kukulitsa nkhawa zanu, kuchepetsa kupsinjika ndikuwongolera kupweteka kwa migraine - zonse chifukwa chogona bwino chomwe chimathandizidwa ndimasamba ogona.
