Malangizo 5 a Mpumulo Wabwino wa Usiku
Chipinda chogona chimakhala chipinda chamagulu - monga ofesi, laibulale, kapena chipinda chochapa zovala - koma kumapeto, ndi malo opumula. Chipinda chino chiyenera kukhala malo abwino kwambiri komanso malo omwe alionse m'nyumba iliyonse - malo otsekemera omwe amathandiza kuti azisangalala komanso atonthozedwe. Nazi malingaliro a momwe mungagwiritsire ntchito chipinda chanu kuti mugone kugona bwino, zomwe ziyenera kuganiziridwa pamodzi ndi zosankha zamitundu , mafashoni , ndi mipando .
1. Masitala abwino ndiwofunika kuti mupumule usiku.
Kupumula kwabwino usiku kungakhale kosavuta ngati kupeza mateti atsopano. Ngati matiresi anu ndi amphamvu kwambiri, ovuta, kapena ofewa, adzakusungani usiku wonse kuyesera kukhala omasuka. Pali mitundu yambiri ya mateti, monga pillow, foam, innerspring, kusintha, waterbeds, ndi airbeds; mtundu uliwonse uli ndi opanga omwe amalimbikitsa chitonthozo ndi kugona bwino.
Mukagula mateti , tsatirani izi:
- Kafufuzidwe kafukufuku, chifukwa izi ndizofunika kwambiri komanso kugula mtengo.
- Mukakhala ndi matiresi, yesani matiresi anu. Ngati matiresi anu ali ndi zaka 30 kapena 60 kapena ndalama zanu, mugwiritseni ntchito. Komanso musachite mantha kuyesa mateti m'sitolo mwa kugona pansi ngati momwe mungakhalire kunyumba.
- Tchulani zomwe mukufunikira (Mfumu, Mfumukazi, kapena Yodzaza), chifukwa ichi ndi chifukwa chake simungathe kugona; Pepala laling'ono lingakhale vuto lanu, makamaka ngati mutagona pabedi.
Kuti mudziwe ngati mukufunikira mateti atsopano, malangizo ophweka ochokera ku Better Sleep Council angakuthandizeni kuchita zimenezo.
2. Chimodzi mwa zinthu zofunika kwambiri kuti munthu azigona mokwanira ndi mdima.
Malingana ndi Brandon Peters, MD, amene amaphunzitsidwa ku mankhwala ogona komanso ogonana payekha ku University of Minnesota Medical Center ku Minneapolis, akufotokoza momwe malingaliro athu ndi thupi lathu lachilengedwe limadalira kutsata mdima wandiweyani.
Choncho, kuchuluka kwa kuwala mu chipinda chanu chogona kudzakhudza kugona kwanu.
Moyo wathu wamakono ungatilepheretse ife ku mdima, malo amtendere amene matupi athu amafunika kuti tigone. Zipangizo zamakonozi ndi mawotchi, makanema, mafoni, ndi makompyuta, omwe amatha kuyatsa chipinda chanu ndikusokoneza tulo lanu la REM (Rapid Eye Movement). Zina mwa njira zomwe mungagwiritsire ntchito m'chipinda chanu muli zipinda zamakono kuti mubise ma TV kapena makompyuta, komanso mawotchi ophikira maolivi omwe amawonekera pazamasamba ndi maola othamanga. Chotsani mafoni m'chipinda chanu chogona; Ngati nkofunika kuti mukhale ndi foni m'chipinda chanu, muzibisala pakhomo lamasitomala.
3. Kutentha kwa mpweya kumakhudza kugona kwanu.
Ngati chipinda chimakhala chozizira kapena kutentha kwambiri, iyenso ingakhudze momwe mungagone usiku, malinga ndi Ralph Downey III, PhD, Chief of Sleep Medicine ku yunivesite ya Loma Linda. Yankho losavuta, lomwe lingayesedwe ngati mukukhulupirira kuti ili ndi vuto lanu, likusintha chipinda chanu. Zosankha zina zomwe mungathe kuziphatikizira m'chipinda chanu kuti muthandizidwe ndi firiji, dothi lopaka, kapena zosavuta zamasamba, zomwe zingathandize kuti chipinda chikhale mdima komanso kuteteza nyengo kunja.
4. Zotsitsimula komanso zomveka zimapangitsa kuti munthu agone bwino usiku.
Kuwala, mitundu yambiri imakhala yosangalatsa, koma nthawi zina ndi bwino kusagwiritsa ntchito chipinda, makamaka ngati muli ndi vuto logona. M'malo mwake, gwiritsani ntchito mitundu yofatsa, yotonthoza ngati blues , masamba , ndi pastels , zomwe zimakhala zamtendere komanso zamtendere. Ngati mukufuna kumaphatikizapo mitundu yowala m'chipinda chanu, muzigwiritseni ntchito monga zomveka pamutu wanu kapena m'zojambula.
Kuwonjezera pa maonekedwe, zitoliro zotonthoza zingalimbikitse tulo, monga mtsinje wozembera, mphepo yamphepo yotsekemera, kapena mabala a njoka. Mukhoza kuphatikizapo zizindikiro izi m'chipinda chanu ndi CD player kapena chipangizo china chobisika chobisika; Ngati mukufuna chinthu chenicheni, kenaka khalani kasupe kakang'ono m'chipinda chanu chogona kapena mutenge mphepo kunja kwawindo lanu.
5. Zovuta zambiri zimayambitsa nkhawa komanso kusowa tulo.
Zinyumba zambiri m'cipinda canu zimayambitsa kugona kwanu.
Izi ndi feng shui ayi-ayi komanso malangizo abwino othandizira, popeza kuwonjezereka kochuluka kungayambitse nkhawa ndi kusowa mtendere mu chipinda chilichonse. Yesetsani kusunga chipinda chanu kuti musayambe kuda nkhawa mukakwera mkatikati mwa usiku kapena kuponyera pafupi ndikuyeretsa musanakagone. Pali njira zambiri zosungiramo zosungiramo zomwe mungagwiritse ntchito m'chipinda chanu kapena chipinda chogwiritsira ntchito chomwe chidzagwirizane ndi zovuta, zomwe ziri zabwino komanso zotsika mtengo, komanso.
Mfundo imodzi kapena zingapo izi zimakuthandizani kukhala ndi malo ogona ndi ogona m'chipinda chanu. Gawo lotsatira lopangira chipinda chanu chogona ndikutanthauzira kalembedwe kanu, mtundu wa mtundu , ndi mipando .