Zogulitsa zochepa zomwe zapeza chidwi ndi hype monga odzichepetsabulangeti lolemeram'zaka zingapo zapitazi.Chifukwa cha kapangidwe kake kapadera, komwe kamaganiziridwa kuti kamadzaza thupi la wogwiritsa ntchito ndi mankhwala osangalatsa monga serotonin ndi dopamine, bulangeti lolemerali likukhala chida chodziwika bwino chothandizira kuthana ndi kupsinjika ndi kugona bwino usiku.Koma pali gulu limodzi makamaka lomwe lingasiyidwe muzochitika zomwe zikuchitikazi: achikulire.
Anthu akuluakulu nthawi zambiri amakumana ndi mavuto apadera azaumoyo akamalowa mu "zaka zabwino kwambiri" - kuchokera pakuipiraipira kwa kugona mpaka kuchepa kwa thanzi labwino komanso kuzindikira.Ngakhale kuti matenda ena amachititsa kuti munthu asamve bwino, ena amatha kufooketsa kwambiri moyo wa munthu.Zofunda zolemera zingathandize kupereka mpumulo popanda kuwonjezera mabokosi a mapiritsi osefukira a okondedwa athu okalamba.
Tiyeni tione mwatsatanetsatane ubwino wambiri wazofunda zolemerakwa okalamba.
1. Imalimbitsa Tulo
Tikamakula, m’pamenenso zimakhala zovuta kuti tigone bwino.Zowonadi, kafukufuku akuwonetsa kuti achikulire amathera nthawi yocheperako akugona kwambiri komanso kugona kwa REM kuposa achikulire, ndipo amatenga nthawi yayitali kuti nawonso agone.Kugona kosalekeza kumeneku kumakhala kovuta kwambiri chifukwa tulo tatikulu ndi pamene ubongo wathu umachotsa mapuloteni oopsa omwe amawonjezera chiopsezo cha matenda a neurodegenerative monga Alzheimer's.Zofunda zolemerakumalimbikitsa kupanga melatonin (mahomoni ogona) ndi kutsitsa timadzi tambiri timene timayambitsa kupsinjika m'thupi (cortisol), zomwe zingathandize okalamba kugona msanga komanso kugona tulo tofa nato.
2. Imachepetsa Kupsinjika Maganizo ndi Nkhawa
Mosiyana ndi zomwe anthu ambiri amakhulupirira, kupsinjika ndi nkhawa sizitha mwamatsenga mukangopuma.Matenda oda nkhawa ndi ofala kwambiri pakati pa okalamba, omwe amakhudza 10 mpaka 20 peresenti ya okalamba.Achikulire ambiri amada nkhaŵa ndi mtengo wa zolipirira, thanzi lawo likucheperachepera, kutayika kwa ufulu wodzilamulira ndi imfa, mwa zina.
Zofunda zolemerandi chithandizo chabwino kwambiri chothandizira kusokonezeka kwa nkhawa komanso kupsinjika kosalamulirika.Kupanikizika kochokera ku bulangeti lolemera kumayambitsa dongosolo la mitsempha la parasympathetic (PNS), limodzi mwa magawo awiri akuluakulu a dongosolo lamanjenje la autonomic.Dongosololi likatsegulidwa, kupuma kwanu ndi kugunda kwa mtima kumacheperachepera, zomwe zimapangitsa kuti thupi lanu lilowe m'malo abata.Zimathetsa ntchito ya dongosolo lamanjenje lachifundo, lomwe ndilo gawo lomwe limayambitsa kumenyana-kapena-kuthawa pambuyo pa zovuta.
3. Amathetsa Zizindikiro za Kukhumudwa
Pokhala ndi luso lapadera lotengera kumva ngati akugwidwa kapena kukumbatiridwa, sizovuta kuwona momwe bulangeti lolemera lingathandizire okalamba kuthana ndi zizindikiro za kupsinjika maganizo.Zofunda zolemera zimatiphimba ndi chikwa chofewa, zomwe zimatipangitsa kumva kuti ndife otetezeka.Pamlingo wochulukirapo wasayansi, mabulangete olemedwa amathandizira kupanga mankhwala omwe amalimbikitsa malingaliro monga serotonin ndi dopamine, kutipangitsa kukhala osangalala komanso okhutira.
4. Amachepetsa Ululu Wosatha
Pamene tikukalamba, chiopsezo chathu chokhala ndi thanzi labwino chomwe chingayambitse kupweteka kosalekeza kumawonjezeka.Zina mwazomwe zimayambitsa kupweteka kosalekeza pakati pa okalamba ndi osteoarthritis, nyamakazi ya nyamakazi ndi fibromyalgia.Mabulangete olemera awonetsa lonjezo lalikulu ngati mankhwala osagwiritsa ntchito mankhwala opweteka kwambiri.Mu kafukufuku wa 2021 wofalitsidwa mu Journal of Pain , ofufuza adapeza kuti kugwiritsira ntchito bulangeti kolemera kunagwirizanitsidwa ndi kuchepetsa kupweteka kwakumva pakati pa odwala omwe ali ndi ululu wosatha.
5. Sichisokoneza Mankhwala
Mwinamwake chimodzi mwa ubwino wonyalanyazidwa kwambiri wa mabulangete olemera kwa okalamba ndi kuthekera kwawo kupereka chithandizo popanda kusokoneza mankhwala.Kugwiritsa ntchito nthawi imodzi mankhwala angapo - omwe amadziwikanso kuti polypharmacy - amapezeka pakati pa okalamba ndipo amabwera ndi chiopsezo chowonjezeka cha zotsatira zachipatala chifukwa cha kuyanjana kwa mankhwala.Zofunda zolemera sizimasokoneza mankhwala omwe alipo, kupereka njira yochepetsera chiopsezo kwa okalamba kupeza mpumulo ku matenda ena.
Kusankhira Zolemera Zabwino Kwambiri kwa Akuluakulu Achikulire
Zofunda zolemeratsopano akupezeka mu masitayelo ndi makonzedwe osiyanasiyana, kuchokera kumabulangete okulukitsidwa omwe amasakanikirana bwino ndi zokongoletsa zanu mpaka zofunda zoziziritsa zolemera zomwe zimakuthandizani kuti mukhale opanda thukuta mukamagona.Zimabweranso muzolemera ndi makulidwe osiyanasiyana, kuyambira ma lbs asanu mpaka 30.
Posankha bulangeti lolemera kwa munthu wachikulire, sungani chitetezo pamwamba pamalingaliro.Ngakhale mabulangete olemedwa amakhala otetezeka kwa okalamba, amatha kukhala pachiwopsezo cha kukomoka kwa okalamba omwe ali ofooka kwambiri komanso odwala.Ngati mukudandaula kuti wachibale wanu wokalamba atsekeredwa pansi pa bulangeti lolemera, ganizirani kusankha mkanjo wolemera kapena chigoba chamaso cholemetsa m'malo mwake.
Kumaliza
Kodi tsopano mukuganiza zopeza abulangeti lolemeraza wokondedwa wanu wokalamba?Chitani zomwezo!Sikuti mabulangete olemera okha amapereka mphatso zabwino kwa achibale okalamba, koma phindu lomwe amapereka ndi lalikulu.Gulani gulu lonse lakatundu wolemerapa Gravity Blankets ndikupatsa akuluakulu m'moyo wanu mphatso ya kugona bwino lero.
Nthawi yotumiza: Dec-29-2022