Kodi ukhondo tulo? ukhondo kugona ana sukulu

Kodi malamulo ayenera kutsata kuti madzulo akagone wakhala zosavuta ndi chochitika zachilengedwe? Kodi kuika mwana popanda kulira ndi misozi? Kodi kusinthana kwa ntchito usana ndi mtendere, mpumulo usiku? Mafunso onse awa adzayankha nthambi zogwirizana wa mankhwala - ukhondo tulo.

tanthawuzo

Kodi ukhondo tulo? Izi ndi mbali ya mankhwala kuti ndi udindo chitukuko cha zochita normalization wa tulo, komanso kuphunzira mmene chilengedwe thanzi ndi biorhythms achilengedwe. Mavuto okhudzana ndi madzulo kovuta tulo, usiku awakenings mwadzidzidzi, nyamuka kwambiri m'mawa, kusamala mphamvu ndi kutsitsimuka tsiku lonse, amanena gawo ili la mankhwala. maphunziro kugona ukhondo makhalidwe anthu, m'mawa ndi madzulo ake miyambo kuchita chilichonse chimene kumuthandiza kugona kwambiri ndi mwamtendere, kuti zinthu zonse mwa zinthu kulimbikitsa ndondomeko ya kugona yachibadwa usiku.

Pali zigawo zinayi zikuluzikulu zimene zimakhudza khalidwe la tulo;

- Age.

- Circadian mungoli.

- Stressoobrazuyuschie zinthu.

- Chisoni ndi wothandizila chikhalidwe (fodya, tiyi kapena khofi, mowa).

zaka

Big mbali tulo kusewera zaka. Kawirikawiri ndi khumi chachisanu cha pafupipafupi awakenings nocturnal wamba, chifukwa zaka, maloto ndi zambiri zachiphamaso. tulo kawirikawiri linasokonekera usiku pa munthu, m'pamenenso kuti m'mawa iye anali kudzuka ku bedi listless ndi kutopa. Pafupipafupi kudzutsidwa mwadzidzidzi nawonso anakopeka ndi zinthu zina zimene zimachititsa kukondoweza ya ubongo. Mwachitsanzo, kumwa mowa basi musanapite kukagona zingachititse matsire a usiku. Kwa zaka zambiri, ukhondo kugona ndi kukhala zofunika kwambiri kwa munthuyo.

diurnal mungoli

Onse ndi mphamvu zathu kukhala umamumvera twente-foro ola mkombero. Kodi chofunika, pa nthawi ya tsiku munthu mu mikono ya Morpheus. The wolimba kukula ndi mungoli ake circadian, ndi mozama ndipo lokhazika mtima pansi tulo. biorhythms Natural kusokonezedwa ndi zifukwa zingapo: a kugona tsiku, kusintha zinyalala mwachizolowezi nthawi zina ndi usiku, thupi, kusowa chitetezo ku kuwala. Izi njira unakambidwanso mogwirizana ndi mabacteria ndizi nthawi kuyenda, maola masana ndi vigil pa kompyuta basi ndisanagone.

zinthu Stressoobrazuyuschie

Magwero a maganizo kungakhale zifukwa zosiyanasiyana. Mwachitsanzo, nthawi yobereka malipoti ndi ntchito, mavuto kuntchito, mavuto a m'banja, mayeso. mavuto onsewa tsiku ndi tsiku akhoza kusokoneza Kupuma ndi kugona mokwanira. Kuzemba mavuto amenewa, ndithudi, zimatenga nthawi - sitingakhutitsidwe njira zina. Ngati munthu ntchito ntchito mpaka usiku ndipo ali ndi chizolowezi asanalankhule kugwa maganizo tulo za zochitika za tsiku, n'zosatheka yomweyo kupita kupuma mokwanira.

ukhondo kugona ikukhudza chitukuko cha mwambo tulo, munthu munthu aliyense. Izi ndondomeko yoyenera ya masitepe, amene masiwichi akafuna yogwira m'thupi la maso mu chikhalidwe yosangalala ndi zina. Wina kuthandiza yolemba ndandanda wa anasonkhanitsa patsiku la oipa ndi njira kugwira nawo ntchito. Wina - kusamba ofunda kapena theka la ora kuwerenga buku chidwi, munthu - kumvetsera mayendedwe mumaikonda nyimbo. njira Universal onse kulibe. Chimodzi mwa malangizo: mwambo wa kupanga yogona, munthu sayenera mungawononge nthawi. Izi limakhumudwitsa ndi kumvutitsa. N'kwabwino kwa nthawi kusagwirizana kwa nkhawa kukanikiza ndi kudzipereka mphindi zingapo mtendere wopambana.

Kumanganso mphamvu za nkhani

Zinthu cholandirika anthu, monga tiyi kapena khofi, chikonga ndi mowa ndi pa zimakhudza munthu wamkulu kuposa iye akuganiza. Mwachitsanzo, chikonga ali anapitiriza mu thupi fortini maola, amachepetsa nthawi ya kugona ndi kumachititsa wa awakenings usiku. Kafeini ali zotsatira chomwecho pa thupi, koma Mlingo yaing'ono izo utatha wamanjenje dongosolo ndi lalikulu - mvu. Kuyambira mowa nthawi yoyamba mungathe tulo, koma patapita akhoza kupereka maloto omveka kwambiri, thukuta ndi mutu. Zonsezi zidzakhudza khalidwe ndi nthawi ya mpumulo usiku.

Kugona, phindu lake

ukhondo kugona n'kofunika kuti moyo wa munthu aliyense. Chifukwa osagwira khalidwe kapena kuchuluka tulo angayambitse matenda aakulu, onse yochepa yaitali. Zosalongosoka tchuthi kungam'lepheretse tcheru ndi wopindula.

Iwo ayenera kuchepetsa nthawi yachibadwa tulo kwa theka la ola - ndi mlingo wa chisamaliro anthu adzaphedwa ndi za lachitatu. Matenda kugonagona kwambiri impairs kukumbukira, kuganiza ndi kusankha, kumachititsa kuvulazidwa kuntchito. Yaitali kusowa tulo chifukwa matenda obanika kutulo (kutha kupuma) kumayambitsa mavuto aakulu: sitiroko, matenda a mtima, matenda oopsa.

Malamulo a ukhondo tulo

- Kudya, kuonera TV ndi chiwonetsero siziyenera kuchitika bedi. Apo ayi, thupi anasiya kusonkhana bedi ndi malo kumasuka ndi tulo.

- Malo enawo usiku ayenera kukhala yabwino ndi omasuka. The firiji ayenera musalumphe 24 ° C ndi kukhala poyerekeza 13 ° C. kuwala owonjezera ndi phokoso usiku ayenera kuchepetsa.

- M'pofunika kuchotsa n'zotheka kumwa eyiti koloko madzulo. Wandiweyani chakudya monga musanapite kukagona angawononge maloto, pamene pogulitsira zakudya kuwala M'malo mwake, azidwala zina usiku wonse. Kuti stave kuchokera njala musanapite kukagona bwino kudya mkaka kapena zimam'patsa munali zakudya. Mkaka lili kwa amino asidi L-tryptophan amalimbikitsa zosavuta tulo. ukhondo kugona amafuna zotsatirazi: ngati munthu sangathe kugona pa chopanda kanthu m'mimba, ndi bwino kumwa chikho cha mkaka ndi crackers otsika-mafuta.

- Anthu amene akukumana mkangano woopsa mphamvu pambuyo thupi, si analimbikitsa kuchita yogona awo. zolimbitsa thupi yaitali ndi bwino kukonza m'mawa kapena masana. Zolimbitsa thupi ntchito, makamaka akuthamanga, othamangitsa ndi kuyenda, kusintha tulo khalidwe.

- Khalani a ziweto kama kungakhale chifukwa cha awakenings kawirikawiri pa ola wosamvetseka. Ngati n'kotheka, ayenera kupereka nyama osiyana chikondi, palibe zochepa ofunda ndi momasuka malo ogona.

kugona ana

Onse malamulo pamwamba amagwiranso ntchito kwa ana ndi akulu omwe. Komabe, ukhondo kugona mwana ali zina zapadera. Kuyambira chiŵerengero cholondola tulo ndi maso mu mode mwana zimadalira kukula lathupi ndi maganizo, mapangidwe luso kulankhula ndipo mapeto - yokonzekera zonse sukulu.

Ana, n'kofunika kwambiri kuti mokwanira. Kids atatu - miyezi isanu limasonyeza semnadtsatichasovoy tulo. M'kupita kwa nthawi, nthawi ya usiku, komanso pafupipafupi tulo masana pang'ono ndi pang'ono yafupika. Ana atatu zaka zinayi wapatsidwa ena onse maola usiku 10-10.5 pa tsiku - maola 2. Sanayambebe kupita kusukulu zisanu kapena zaka zisanu ndi chimodzi wa tulo masana yafupika maola 1.5, nthawi ya usiku akhala sichinasinthe. Anyamata mofulumira anapanga bongo wabwino kuti tisagone. Izi zikutanthauza kuti chilengedwe cha asanagone n'kofunika kwambiri makamaka ana. A ndondomeko zina za masitepe: kuchapa ndi kutsuka mkamwa, kuwerenga mabuku chidwi, mayi anga ndi chipsompsono usiku adzapanga mwana wanu kusintha kwa maso yogwira kupuma mosavuta ndi mwachibadwa. Kugona ukhondo wa ana a zaka sukulu kumapereka lingaliro la kukhalapo kwa bedi osiyana, ndithu lalikulu ndi omasuka usiku. Nkhani ndi kaimidwe akagona - ndi kukhala yaitali mu malo omwewo (mwachitsanzo, okhawo kumanja) kungachititse kuti chilema a msana ndi chifuwa ndipo mutu. M'pofunika kuyan'ana khalidwe la zofunda. Matumba ziyenera kukula yaing'ono (30h30sm) anapanga cholembera zofewa kapena kufwanyulira. fillers kwambiri ukhondo chifukwa mphasa - Tsitsi ndi udzu nyanja.

Pomaliza

Choncho, ukhondo tulo ndi maso - ndi mbali ina chinsinsi zakuya umoyo ndi thanzi labwino. Potsatira malamulo pamwamba, mudzakhala funde la mphamvu ndiponso thanzi. Ndi malangizo alionse muyenera kusankha, kawirikawiri kumvetsera thupi lanu ndi kusankha zoyenera kwa inu.