Kugona m'zinthu: mmene kuwerengera?

Kugona mu moyo n'chofunikira zofunika kwambiri. Koma, mwatsoka, ambiri a iwo adatayidwira mu mtima wa ntchito kapena zosangalatsa. Kuyambira kalekale anthu akhala chatsimikiziridwirapo mwasayansi kuti kusagona tulo n'zosatheka kuti chifukwa china chilichonse, chifukwa kumakhudza kwambiri pa ntchito, thanzi ndi zina zambiri.

Zingati kugona n'kofunika kuti munthu?

Mwina funso ili linafunsidwa lililonse. Kuti tiyankhe funso limeneli mwachindunji kuyesera kunachitidwa: izo anasonkhanitsa anthu 48 amene alibe zolakwika aliyense kutchulidwa thanzi ndi amene amakonda kugona kwa maola 7-8 tsiku. Iwo anali m'magulu 4: choyamba bedi 12 anawaletsa masiku atatu, wina 12 anatilola kugona kwa maola 4 gulu lachitatu la maola 6, ndi gulu kugona lomaliza maola 8 tsiku. Magulu atatu otsiriza anali odalira chithandizo chotere kwa masabata 2. Pa chochitika ichi kwa ophunzira ndi chikhalidwe chawo kuzipenya thupi zinapangidwa.

Chifukwa cha zimenezo, anthu amene anapita kugona 8:00, osati kuvutika aliyense anali atawawona. Ngakhale anthu kugona kwa maola 6-4 tsiku, thanzi lafika poipa, ndicho anachita, kukumbukira ndi ntchito chidziwitso. Ngati tiyang'ana pa zotsatira mwatsatanetsatane, Zinaonekeratu kuti zizindikiro za anthu amene anagona maola 4, anali ndinasintha osiyana kwambiri, ngakhale kuti gulu la anthu amene ataya kugona kwa maola 6. Anthu amene anagona maola 6 nthawi zambiri amapeza masana, ndipo patapita kuyesera iwiri zizindikiro thanzi akhala mofanana anthu, amene anali kugona kwa masiku 3.

The 2 mfundo zofunika chidachitika izi:

• kusagona tulo ali ndi chuma chokhala, ndiye kwambiri timagona pasanathe nthawi yoikidwayo, m'pamenenso chinawonjezeka kufunika tulo.
• tilibe zindikirani momwe thanzi lathu chatsika, pamene ife mokwanira, kotero ife tikuganiza kuti chirichonse chiri mu dongosolo, koma kwenikweni si.

Kufotokoza, tiona kuti anthu ambiri apatsidwe kugona 7 maola 7 ndi hafu tsiku. Pofuna kukwaniritsa ntchito yapamwamba masana nthawi ino angathe maola 9. Palibe gawo la kugona, pamene kugona. Kolondola kutolapo mode iliyonse, ndipo yesani m'choonadi. Koma pali chinthu monga m'zinthu tulo. Kuwerengetsa iwo ngati n'kotheka, koma zambiri zabwino udzabweretsa.

Mawerengedwe a m'zinthu tulo

Okwana pali 2 magawo tulo: kudya, amene kumatenga pafupifupi mphindi 20, ndipo pang'onopang'ono mpaka kalekale pafupifupi 2 hours. Pa nthawi yonseyi, pamene mukugona, magawo izi zonse alternating. Choyamba, munthu kumizidwa mu gawo la yoweyula kugona pang'onopang'ono, ndiyeno akusintha REM tulo. Ndipo kotero dongosolo lonse chikuchitika. Kotero ngati pali kufunika kuwerengera gawo tulo, ndiye izi siziri choncho mwakhama, ndi chifukwa sadzakhala molondola intervals wa zingasiyane pang'ono.

Pali zosiyanasiyana toŵerengera wapadera kukuthandizani kuwerengetsa kugona m'zinthu wanu. Koma zonse izi zikhoza kutheka paokha. Kawirikawiri ndi kofunika mukufuna kupeza nthawi pamene onse simudzavutika kudzuka. Mwachitsanzo, ngati inu munapita kukagona pa 23:00, kudzakhala kosavuta kudzuka pa nthawi zotsatirazi:

• 1:20 (2 hours Mphindi 20 tulo);
• 03:40 (4 maola Mphindi 40 tulo);
• 06:00 (7 maola tulo);
• 8:20 (9 maola ndi mphindi 20 tulo);
• 10:40 (11 hours ndi mphindi 40 tulo);
• 13:00 (14 hours tulo).

Kodi akugona mofulumira?

Koma kuti kuwerengetsera ngati ali olondola, m'pofunika kugona msanga, zomwe sizingatheke. Pofuna kuyenda pansi pa madzi mu ndondomeko ya kugona anali mbandakucha, m'pofunika kusunga malamulo amene zogwirizana ndi akulu ndi ana omwe.

1. Choyamba, m'pofunika kuti tizilemekeza, monga thupi wayamba ntchito nthawi inu kawirikawiri pita ukagone. Koma m'pofunika kutsatira pamaso akudzuka. Kukhala kosavuta, n'zotheka kuwerengera gawo tulo, pamene kudzuka.
2. The bwino kugona mapiritsi - tsiku mwakhama ntchito. Ngati masana inu ntchito, ndiye madzulo mudzakhala ndendende tulo.
3. Kudya zambiri chopinga kwa kugwa mofulumira tulo, choncho ndi bwino kupewa mbali yaikulu pamaso yogona.
4. A kuyenda mu mpweya wabwino asanagone - izi ndi njira yabwino kwambiri kumasuka, amene kumathandizanso akugona mofulumira.

Zachilendo modes tulo

• Chitsulo mkombero. mode Izi si zachilendo kufalitsa nthawi: kugona ayenera kutenga mphindi 20 iliyonse 4 h. Total likukhalira kuti mukufuna kugona kwa nthawi 6 pa tsiku. The zidindo za anthu amene ayesa kuchita izo, zinthu izi zimakhudza thupi zabwino, ndicho, kumva bwino, ndi mphamvu ndi mphamvu Komanso maloto omveka. Koma m'pofunika kwambiri kuti mungawononge ndipo sanali kuphonya yopuma umodzi kugona mu mode izi. Choncho sangathe chachikulu: a mode yeniyeni ungatilepheretse, popeza Sizotheka kusiya kaye zonse ndi kupita kukagona.
• Awiri gawo mkombero. Iye si wosiyana kwambiri kuchokera alipidwa, koma mtima kwambiri. Akamanena za dzina lake likunenera: nsoka wa tulo chifukwa kawiri pa tsiku, ndicho maola 4-4.5 usiku ndi maola ochepa masana. Pitani chotero boma kudzakhala kovuta kwa anthu amene si ntchito imeneyi. Koma ambiri sukulu ndi koleji ophunzira mwachangu ntchito ndandanda ili, monga chifukwa masana kugona anawonjezera mphamvu ndi nthawi imene zochepa.

Gawo REM tulo

Pa imeneyi, thupi omasuka kwathunthu, kupuma amakhala pang'onopang'ono, ubongo wotaya tilinazo ake zikuchitika kunja, ku kudzutsidwa amene akukhala kwambiri. imeneyi ndi yofunika kwambiri chifukwa thupi lonse, chifukwa mu nthawi ino maselo ndi wobwezeretsedwa ndi kusinthidwa ndi kutulutsa timadzi kuti ndi udindo wotere pa kukula minofu ndi makonzedwe a minofu. Komanso pali mfundo yakuti pa nthawi imeneyi kubwezeretsedwa chitetezo cha m'thupi. Kulonga n'cigwagwa chidziwitso chonse, Ndizachidziwikire kuti gawo wozengereza kugona ndi wofunika kwambiri ku thanzi la thupi.

REM tulo

REM kugona ali ndi tanthauzo losiyana. Pa ubongo wake adamulowetsa ndipo wayamba kuthetsa nkhani, chifukwa chimene anthu ndi maloto. Panthawi imeneyi, kuiwala mfundo superfluous, chifukwa m'chikumbumtima ntchito bwino. Komanso, chochitika agonjetse tsiku lomaliza, ngati pamodzi ndi wogwila, motero facilitates kuphunzira ngakhalenso analimbitsa kugwirizana okhudza mitsempha. imeneyi tulo zambiri amapezeka 3 mpaka 5 zina usiku kwa nthawi yochepa. Pa izo ukuwonjezeka kutentha, kuthamanga kwa magazi ndi mtima palpitations. Choncho, gawo makamaka tulo, pamene agone, kulibeko. Onse m'zinthu pa mlingo ofanana ndi zofunika ndi zofunika kwa thupi, ndipo musanyalanyaze aliyense wa iwo. Mofananamo, pali gawo yeniyeni tulo, pamene kukagona ndi kudzuka. Chifukwa cha tulo wathanzi Mulimonsemo, ndi mwambo wa boma, kumene chamoyo yokha adzadziwa nthawi kugona. Si kuwerengetsa m'zinthu zawo kugona. Kuwerengetsa zotheka awo kupatula chidwi chawo.

Zotsatira za ukalamba tulo

Modalira zinachitikira anthu, ndi mau sayansi, tikuona kuti munthu wamkulu, ndi kovuta kwambiri akugona. zodabwitsazi ngakhale dzina - tulo yomweyo. Komanso, palinso kuchepetsa nthawi, masamu pa gawo tulo.

Kuwerengetsa tulo mwana m'zinthu si ovuta, koma ayenera kuganizira mfundo yakuti msinkhu, chiwerengero cha REM kugona amachepetsa. Tulo wa mwanayo ndi wamphamvu kwambiri kuposa akuluakulu. Pa nthawi imeneyi, ana sangathe kuyankha zinthu kwina. Tulo kumatenga pafupifupi mphindi 20. Panthawi imeneyi thupi amatsitsimula ndi nazo anataya mphamvu. Tulo amatenga nthawi kwambiri zoyambirira za usiku. Mu zolemba chachiwiri theka ambiri mwachangu kapena osaya tulo.

kudzutsidwa

Chophweka njira kudzutsidwa wapatsidwa kumapeto kwa mapeto a REM tulo, koma izi achiyesa nthawi sikuti molondola. Choncho, musavutike, mungofufuza mtima wofuna kudzuka m'mawa. Sikuti kudzuka nthawi yomweyo pambuyo kudzuka. Mwina aliyense amakonda kunama m'mawa, ndipo safuna mudzikanize nokha izi. Panthawi imeneyi, mukhoza chagada ndi kuganiza za chinthu chabwino, monga anthu amene mumakonda. N'zothekanso kuchita kupuma kokoka. Kungotenga ochepa mpweya kwambiri. Izi zidzathandiza kuti alowerere ubongo oxygen. China chofunika m'mawa mwambo - kapu ya madzi oyera. Kwenikweni kumabweretsa kwambiri phindu, ngati inu yambitsa kagayidwe ndipo amapanga chifukwa chosowa madzimadzi mu thupi.