nkhani

Pofuna kupeza tulo tabwino, anthu ambiri amagula mabulangete ang’onoang’ono olemera kuti apeze tulo tabwino. M'zaka zaposachedwa, mabulangete awa atchuka chifukwa cha luso lawo lapadera lotonthoza ndi kumasuka, zomwe zimapangitsa kuti azigona bwino usiku. Tiyeni tione ubwino wogwiritsa ntchito bulangeti lolemera komanso mmene lingakuthandizireni kugona bwino.

Mabulangete olemera kwambirinthawi zambiri amadzazidwa ndi magalasi ang'onoang'ono kapena mikanda yapulasitiki yogawidwa mofanana mu bulangeti. Kulemera kowonjezera kumapangitsa kuti thupi likhale lodekha, lokhazikika, mofanana ndi kukumbatirana momasuka kapena swaddle. Kumverera kumeneku kumadziwika kuti kumatulutsa ma neurotransmitters monga serotonin ndi melatonin, zomwe zimalimbikitsa kupuma ndi kugona. Pogwiritsa ntchito bulangeti lolemera kwambiri, mwachibadwa mukhoza kuwonjezera kupanga mankhwala awa, omwe pamapeto pake amatsogolera kugona bwino.

Ubwino umodzi wogwiritsa ntchito bulangeti lolemera kwambiri ndikutha kuchepetsa nkhawa komanso kupsinjika. Kukondoweza kwakuya komwe kumaperekedwa ndi bulangeti kumathandizira kukhazika mtima pansi dongosolo lamanjenje ndikuchepetsa kuchuluka kwa cortisol (hormone ya nkhawa). Izi ndizopindulitsa makamaka kwa omwe akuvutika ndi nkhawa, kusowa tulo, kapena mavuto ena okhudzana ndi kugona. Kulemera kwa bulangeti kumapanga malingaliro achitetezo ndi bata zomwe zimakupangitsani kukhala omasuka kwambiri.

Njira ina yolemetsazofunda zolemeraKuwongolera kugona ndikuchepetsa kusakhazikika komanso kulimbikitsa kumverera kokhazikika. Kulemera kwake kumathandizira kupewa kutembenuka kwambiri usiku, zomwe zimapangitsa kuti tulo lisasokonezeke. Izi ndizopindulitsa makamaka kwa iwo omwe ali ndi mikhalidwe monga matenda a miyendo yopanda kupuma kapena ADHD, chifukwa zimathandiza kuyendetsa kayendetsedwe kawo ndikuwasunga usiku wonse.

Kuphatikiza apo, mabulangete olemera kwambiri apezeka kuti amawongolera kugona mwa kukulitsa nthawi yogona kwambiri. Kugona tulo tofa nato n’kofunika kwambiri kuti thupi lipumule ndi kukonzanso zinthu, komanso kulimbikitsa kukumbukira zinthu. Kupsyinjika koperekedwa ndi bulangeti kumathandiza kutalikitsa nthawi ya gawo lofunikali, zomwe zimapangitsa kuti munthu azigona mokwanira komanso azigona.

Kuphatikiza apo, mabulangete awa awonetsanso zotsatira zabwino kwa odwala omwe ali ndi vuto la sensory processing. Sensory processing disorder imatha kupangitsa kuti munthu avutike kugwa komanso kugona chifukwa chokhudzidwa kwambiri ndi zolimbikitsa. Kulemera ndi mawonekedwe a bulangeti lakuda limakhala ndi zotsatira zotsitsimula komanso zochepetsera, zomwe zimathandiza anthu omwe ali ndi mphamvu zomveka kuti apumule ndikupeza tulo tabwino.

Dziwani kuti kusankha bulangeti yoyenera kukula ndi kulemera kwake ndikofunikira kuti mugone bwino. Choyenera, bulangeti lalikulu liyenera kulemera pafupifupi 10 peresenti ya kulemera kwa thupi lanu. Izi zimatsimikizira kuti kukakamizidwa kumagawidwa mofanana popanda kudzimva mopambanitsa.

Pomaliza, wandiweyanibulangeti lolemera akhoza kusintha kagonedwe kanu. Ndi kuthekera kwawo kuchepetsa nkhawa, kulimbikitsa kumasuka komanso kukonza kugona bwino, sizodabwitsa kuti mabulangetewa akufunika kwambiri. Ngati mukulimbana ndi nkhani zokhudzana ndi tulo, kapena mukungofuna kuti mugone bwino, kugulitsa bulangeti lolemera kwambiri kungakhale chinthu chomwe mungafune kuti mugone usiku wopumula komanso wobwezeretsa.