Mwezi Wabwino Wogona
Kodi mukuona ngati simukugona mokwanira? Kodi ndizovuta kuti mugone kapena kugona? Ngati ndi choncho, muli pagulu labwino: pafupifupi wamkulu m'modzi mwa atatu aliwonse ku US akuti sakugona mokwanira (National Heart, Lung, and Blood Institute, 2022). Iyi ndi nkhani yofunika chifukwa sikuti kugona kumatipangitsa kumva bwino, komanso kumakhalanso ndi ubwino wambiri wathanzi. Kugona mokwanira kungathandize kulimbikitsa chitetezo chamthupi, kulimbikitsa kulemera kwabwino, kuchepetsa mwayi wanu wopeza matenda a shuga kapena matenda a mtima, ndikukupatsani chidwi kwambiri pazochitika zofunika monga kuyendetsa galimoto (US Department of Health and Human Services, 2022).
Kuchokera pa zomwe ndakumana nazo, ndikudziwa kuti kugona bwino kumakhala kovuta. Ndinapezeka ndi vuto la kugona pamene ndinali wachinyamata ndipo ndinayenera kuphunzira za makhalidwe abwino ogona kuti nditsimikizire kuti ndikugona mokwanira. Nditakula, ndinagwira ntchito pachipatala chogona monga katswiri wofufuza za matenda a tulo; izi zinandipatsa mpando wakutsogolo wothandiza ena ndi matenda awo ogona. Chifukwa chake, pa Mwezi Wogona Bwino, ndikufuna kugawana nanu maupangiri anga ogona omwe ndimawakonda m'zaka zapitazi. Malangizo awa nthawi zambiri amaperekedwa kwa omwe ali ndi vuto la kusowa tulo kapena kusokonezeka kwa kayimbidwe ka kugona / kudzuka (zovuta za circadian rhythm), koma ndimakhulupirira kwambiri kuti atha kupindulitsa aliyense.
- Yesetsani kudzuka nthawi yomweyo tsiku lililonse. Zosangalatsa monga kugona kumapeto kwa sabata, kudzuka nthawi yomweyo tsiku lililonse kumapangitsa kuti thupi lanu likhale lokwanira kugona kumapeto kwa tsiku (Peters, 2023). Matupi athu amakonda njira zodziwikiratu, motero kudzuka nthawi zoikika kumapangitsa kuti thupi likhale lolimba kuti tizigona usiku.
- Onetsetsani kuti mumayang'ana dzuwa mukadzuka. Maselo omwe ali m'maso mwathu amagwirizana kwambiri ndi kuwala kwa dzuwa ndipo amawonetsa ku ubongo kuti achepetse kupanga melatonin, mankhwala omwe thupi limapanga kuti athandize kugona (Pacheco, 2023). Monga ngati kudzuka nthawi yomweyo kumathandiza kuti thupi likhale logona/kudzuka, kuwala kulinso chinthu champhamvu chowongolera kugona. Ngati mumakhala kumalo komwe kumakhala kovuta kuwala kwa dzuwa m'mawa, ganizirani kupeza bokosi lowala. Bokosi lowala kwenikweni ndi nyali yomwe imatsanzira kuwala kwa dzuwa ndipo ndi yabwino kuyatsa pamene mukukonzekera m'mawa (ingolembani "bokosi lowala logona" pa Amazon kuti mupeze zosankha zosiyanasiyana).
- Kuwala kowala madzulo. Kuwala kochuluka m'mawa kumakhala kwabwino, koma madzulo, zosiyana zimakhala zoona. Kuchepetsa kudya kwanu usiku, makamaka kuchokera pamakompyuta ndi mafoni, kumathandizira thupi lanu kuyambitsa kupanga melatonin, zomwe zimalimbikitsa kuyendetsa bwino kugona (US Department of Health and Human Services, 2022). Mafoni ambiri amakono ndi zowonetsera pakompyuta zili ndi zida zothandizira kugona komwe zowonetsera zimangodziwikiratu kapena kusintha mitundu kukhala lalanje (kuwunika kwabwinoko komwe kumauza thupi kuti nthawi yagona). Kapena mutha kuchita zomwe ndimachita: kuvala magalasi alalanje musanagone (mkazi wanga akuganiza kuti akuwoneka ngati dorky, koma amagwira ntchito!).
- Idyani zakudya nthawi zofananira. Kudya chakudya ndi chinthu china chomwe chimadziwitsa thupi lanu kugona / kudzuka. Kudya chakudya nthawi zosiyanasiyana tsiku lililonse kumatha kusokoneza thupi ndikulitaya panjira (National Sleep Foundation, 2022). Chakudya chamadzulo choyenera chiyenera kukhala maola awiri kapena atatu musanagone, ndipo chakudya chamadzulo chimakondedwa (National Sleep Foundation, 2022). Ndipo palibe zokhwasula-khwasula pakati pa usiku; kudya chakudya mochedwa kwambiri usiku kumalepheretsa thupi lanu kulowa tulo tabwino (National Sleep Foundation, 2022).
- Ngati mudzuka usiku, chitani ntchito yabata kuti mubwerere kukagona. Si zachilendo kudzuka kangapo usiku wonse. Komabe, ngati muwona kuti simukugonanso pakadutsa mphindi 20, chokani pabedi ndikuchita zinthu modekha monga kuwerenga kuti mupumule. Izi zidzakhala zopindulitsa kwambiri pakupangitsa thupi lanu kugona m'malo momangogwedezeka ndi kutembenuka pakama (Johns Hopkins, nd). Tulo ndi chimodzi mwa zinthu zomwe simungathe kuzikakamiza; muyenera kukhazika pansi thupi lanu ndikusokoneza malingaliro anu kuti tulo tigwire.
- Lingalirani zowonana ndi katswiri wa tulo ngati vuto la kugona likupitilira. Ngati muwona kuti kugona kwanu sikuli bwino, kapena kuti kugona ndi vuto lobwerezabwereza, pangani nthawi ndi katswiri wogona. Matenda a tulo ndi ofala kwambiri, ndipo pali njira zambiri zothandizira zomwe zingakuthandizeni kuti muyambe kugona bwino. Munthawi yanga ndikugwira ntchito ku chipatala chogona, ndawonapo miyoyo ya odwala osawerengeka ikusintha kuti ikhale yabwino akakhala ndi vuto la kugona.
Yesani ena mwa malangizowa, ndipo ndikukhulupirira kuti nonse mumagona bwino pa Mwezi Wogona Bwino!
Resources
Johns Hopkins Medicine (nd). Kumwamba Pakati pa Usiku? Momwe Mungabwerere ku Tulo.
National Heart, Lung, and Blood Institute (2022, Marichi 22). Kodi Kusowa Tulo ndi Chiyani
Kupereŵera? nhlbi.nih.gov/health/sleep-deprivation#:~:text=According%20to%20the%20Centers%20for,at%20least%20once%20a%20month.
National Sleep Foundation (2022, Marichi 13). Pezani Tulo Lathanzi mwa Kudya Bwino pa Ndandanda.
Pacheco, Danielle (2023, April 6). Chithandizo Chowala kwa Odwala Insomnia. Kugona Foundation.
sleepfoundation.org/light-therapy
Peters, Brandon (2023, Januware 15). Njira Yoyamba Yogona Bwino: Dzukani Nthawi Imodzi Iliyonse
Tsiku. VeryWellHealth. verywellhealth.com/30-days-to-better-sleep-3973920#:~:text=Waking%20at%20the%20same%20time%20every%20day%20will%20actually%20help,fall%20asleep%20the%20next%20night.
US Department of Health and Human Services (2022, Julayi, 15). Kukhala ndi Moyo Wathanzi: Khalani Wokwanira
Kugona. Office of Disease Prevention and Health Promotion. health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep