Mu dziko lodzaza ndi zochitika zosalekeza, kufunika kwa kugona tulo tabwino sikunganyalanyazidwe. Lowani mu ufumu waChigoba cha maso cha silika chopukutira ku Australia, njira yabwino komanso yothandiza yowonjezerera kugona kwanu. Blog iyi ikufotokoza zamaubwino ambirimbirikutikutsetserekachigoba cha maso cha silikaAustraliaZimakubweretserani ku zochita zanu zausiku. Kuyambira kugona bwino mpaka ubwino wa thanzi la khungu, dziwani momwe masks awa angasinthire kupuma kwanu ndi kukonzanso khungu lanu.

Ubwino Wogwiritsa Ntchito Chigoba Chogona cha Silika

Ponena za kukweza ubwino wa tulo tanu,chigoba cha maso cha silikaZimaonekera ngati chinthu chosintha zinthu. Ubwino wake sungopitirira kungotseka kuwala; uli ndi mphamvu yosintha zochita zanu zausiku kukhala zosangalatsa komanso zotsitsimula.

Kugona Kwabwino Kwambiri

Kutseka Kuwala

Tangoganizani kugwera pachigoba cha maso cha silikaUsiku, ndikumva kukhudza pang'ono kwa silika wapamwamba pakhungu lanu. Mukatseka maso anu, dziko lozungulirani limabisika mumdima. Kachitidwe kosavuta aka kotseka kuwala kumawonetsa ubongo wanu kuti ndi nthawi yoti mupumule ndikugona tulo tamtendere. Ndizophimba maso za silika, mutha kupanga chikope cha mdima kulikonse komwe muli, kaya kunyumba kapena paulendo.

Kupititsa patsogoloKugona kwa REM

Kuyamba kugona tulo ta REM n'kofunika kwambiri kuti munthu akhale ndi thanzi labwino.chigoba cha maso cha silikaimagwira ntchito yofunika kwambiri pakulimbitsa gawo lozama la tulo tobwezeretsa thanzi. Mwa kuvalachigoba cha maso cha silika, mungathe kuchepetsa kusokonezeka usiku, zomwe zingathandize thupi lanu ndi maganizo anu kuti azimva bwino kwambiri za ubwino wobwezeretsa kugona kwa REM.

Ubwino wa Thanzi la Khungu

KuletsaMabala a Khungu

Malinga ndiDr. Mary Alice Mina, dokotala wa khungu komanso dokotala wa khungu wophunzitsidwa ku Harvard, masks ogona a silika angathandize kupewa makwinya a khungu omwe nthawi zambiri amabwera chifukwa cha kukangana ndi mapilo achikhalidwe. Kapangidwe kosalala ka silika kamachepetsa kukoka kosafunikira pakhungu lofewa la nkhope, zomwe zimapangitsa kuti makwinya achepe komanso mawonekedwe achichepere pakapita nthawi.

Kunyowetsa Khungu

Silika amadziwika ndizinthu zochotsa chinyezi, zomwe zimapangitsa kuti ikhale chisankho chabwino kwambiri chosungira madzi a pakhungu usiku wonse. Mosiyana ndi zinthu zina zomwe zimatha kuyamwa chinyezi kuchokera pakhungu lanu, silika amathandiza kusunga mafuta ofunikira ndi zinthu zosamalira khungu, kuonetsetsa kuti khungu lanu limakhalabe ndi madzi komanso lofewa mpaka m'mawa.

Chitonthozo ndi Kupumula

Kapangidwe Kofewa Ndi Kosalala

Kufewa kwazophimba maso za silikaPankhope panu pamakhala kumverera kwapamwamba komanso chitonthozo chomwe chimawonjezera mpumulo musanagone. Kukhudza pang'ono kwa silika kumatonthoza maso otopa ndipo kumalimbikitsa malo odekha omwe angathandize kugona mwachangu komanso mozama.

Malamulo a Kutentha

Chinthu chimodzi chodziwika bwino cha silika ndi kuthekera kwake kulamulira kutentha bwino. Kaya muli pamalo ofunda kapena ozizira,zophimba maso za silikasinthani kutentha kwa thupi lanu kuti kukhale koyenera usiku wonse. Tsalani bwino mukadzuka thukuta kapena mukuzizira—kusalala kwa silika kukukuyembekezerani usiku uliwonse.

Momwe Zigoba Zogona za Silika Zimathandizira Kugona Bwino

Kutseka Kuwala

Kupewa Kukumana ndi Kuwala Koopsa

Kuvala chigoba cha silika musanagone kumapereka chitetezo ku kuwala kosokoneza kwamagetsi opangirandi zowonetsera zamagetsi. Mwa kuphimba maso anu mumdima, chigoba cha silika chimatsimikizira kuti ubongo wanu umalandira chizindikiro kuti mukonzekere kupuma. Chotchinga ichi sichimangowonjezera luso lanu logona komanso chimateteza maso anu ku zotsatirapo zoyipa zomwe zingabwere chifukwa chogwiritsa ntchito kuwala kwa nthawi yayitali. Kafukufuku wasonyeza kuti kutseka kuwala ndi chigoba chogona kungathandizekugona bwino komanso kugwira ntchito bwino kwa ubongo, zomwe zikusonyeza kufunika kopanga malo ogona amdima kuti munthu apumule bwino.

Kulimbikitsa Kugona Bwino

Kutseka kuwala ndi chigoba cha maso cha silika kumatsegula njira yoti munthu agone tulo tosalekeza usiku wonse. Mukamadzilowetsa mumdima wotonthoza womwe umaperekedwa ndi chigobacho, thupi lanu limalowa mumkhalidwe wopumula womwe umapangitsa kuti munthu agone tulo tofa nato. Kupumula kowonjezereka kumeneku ndikofunikira kuti munthu akhale ndi thanzi labwino, zomwe zimathandiza kuti maganizo ndi thupi lanu lizigwira ntchito bwino usiku wonse. Kafukufuku wasonyeza kuti kugwiritsa ntchito chigoba cha maso kungathandize kuti munthu akhale ndi thanzi labwino.onjezerani nthawi yogona ya REM, kukulitsa nthawi yonse yogona komanso kukonza magwiridwe antchito a ubongo. Kulandira mdima ndi chigoba cha silika chogona kumakonza malo ogona usiku, kukukonzekeretsani kuti mupambane komanso mukhale ndi mphamvu m'masiku akubwerawa.

Kupititsa patsogolo Kugona kwa REM

Kukulitsa Maganizo

Ubwino wovala chigoba cha silika umapitirira kupumula thupi; umathandizanso kukhala ndi thanzi labwino la maganizo. Mwa kukulitsa nthawi yogona ya REM, zigoba izi zimathandiza kuti munthu akhale ndi maganizo abwino komanso kuti maganizo ake akhale olimba. Pamene mukufufuza tulo tambirimbiri tomwe timayendetsedwa ndi chigoba cha maso cha silika, ubongo wanu umachita zinthu zofunika kwambiri zomwe zimawongolera malingaliro ndikuthandizira kuti maganizo anu akhale omveka bwino. Kafukufuku akusonyeza kuti kuvala chigoba cha silika kumathandizakuphatikiza kukumbukira ndi kukhala maso, zomwe zimapangitsa kuti pakhale luso lophunzira lowonjezereka komanso kuti pakhale kuwonjezeka kwantchito yamaganizoTsiku lonse. Kwezani mtima wanu ndikuwonjezera luso lanu la kuzindikira mwa kugwiritsa ntchito mphamvu yosintha ya zophimba tulo za silika.

Kuchepetsa Kutupa

Ubwino umodzi wodziwika bwino wogwiritsa ntchito chigoba cha maso cha silika ndi kuthekera kwake kuchepetsa kutupa kuzungulira maso. Kukanikiza pang'ono kwa nsalu yofewa kumalimbikitsakutulutsa madzi m'thupi, kuchepetsa kutupa ndi kutupa m'malo ovuta. Mukagona tulo ta REM tobwezeretsa pamene mukuvala chigoba cha maso cha silika, mumadzuka ndi maso anu atsopano opanda kutupa kapena kutopa. Kafukufuku akusonyeza kuti kugwiritsa ntchito chigoba cha maso usiku uliwonse kungathandize kuti mukumbukire bwino komanso mukhale maso, kuonetsetsa kuti mukuyamba tsiku lililonse mukumva kuti mwatsitsimuka komanso okonzeka kuthana ndi mavuto momveka bwino komanso moganizira bwino.

Mwa kuphatikiza zophimba nkhope za silika pa mwambo wanu wogona, mumatsegula malo abwino omwe amaposa chitonthozo chakuthupi. Zovala zapamwambazi zimapereka ubwino wonse mwa kukulitsa mpumulo wanu wakuthupi komanso luso lanu la maganizo. Landirani kukongola kwa mdima wonyezimira pamene mukuyamba ulendo wopita ku malingaliro abwino, luso loganiza bwino, komanso thanzi labwino—zonsezi zimatheka mwa kuvala chophimba nkhope cha silika musanapite kudziko lamaloto.

Zigoba Zogona ndi Thanzi la Khungu

Kupewa Kutupa kwa Khungu

Zophimba nkhope za silika zimapereka njira yabwino kwambiri yolimbana ndi mikwingwirima ya khungu, zomwe zimapangitsa kuti khungu lizioneka losalala komanso lachinyamata pakapita nthawi. Kukhudza pang'ono kwa silika pakhungu lofewa la nkhope kumachepetsa kuwonongeka kwa mikwingwirima, kuchepetsa mapangidwe a mikwingwirima yomwe imabwera chifukwa cha mapilo achikhalidwe. Mwa kuvomereza kufewa kwa silika, anthu amatha kugona tulo tosangalatsa popanda kuda nkhawa ndi kukoka khungu lawo mosafunikira.

Kuchepetsa Kuwonongeka kwa Mikangano

Kapangidwe kosalala ka silika kamagwira ntchito yofunika kwambiri pochepetsa kuwonongeka kwa kukangana pakhungu, makamaka pafupi ndi malo ovuta monga maso. Mosiyana ndi zinthu zina zomwe zingayambitse kuyabwa ndi kutsekeka, kutsetsereka pang'ono kwa silika kumaletsa kukoka ndi kutambasula khungu mosafunikira. Kuchepetsa kukangana kumeneku sikungochepetsa mapangidwe a makwinya komanso kumathandiza kuti munthu akhale ndi tulo tomasuka komanso tomasuka.

Kuchepetsa Makwinya

Kafukufuku wasonyeza kuti makhalidwe apadera a silika amathandiza kuchepetsa makwinya ndi mizere yopyapyala pankhope. Pogwiritsa ntchito chigoba chogona cha silika nthawi zonse, anthu amatha kusangalala ndi khungu losalala komanso zizindikiro zochepa za ukalamba. Mphamvu zachilengedwe za silika zosunga chinyezi zimathandiza kuti khungu likhale ndi madzi usiku wonse, kupewa kuuma komanso kulimbikitsa khungu lofewa. Tsanzikanani ndi makwinya am'mawa ndipo moni ku khungu lowala, looneka ngati lachinyamata ndi mphamvu ya silika.

Kunyowetsa Khungu

Kapangidwe ka silika kochotsa chinyezi kamapangitsa kuti ikhale chisankho chabwino kwambiri chosungira madzi okwanira pakhungu. Mosiyana ndi zinthu zachikhalidwe zomwe zimayamwa madzi kuchokera pakhungu, silika imathandiza kusunga mafuta ofunikira ndi zinthu zosamalira khungu, kuonetsetsa kuti khungu lanu limakhalabe ndi madzi komanso chakudya usiku wonse. Madzi okwanira awa samangolimbikitsa khungu lofewa komanso losalala komanso amathandizira thanzi la khungu lonse pakapita nthawi.

Zinthu Zosayamwa Mokwanira

Chimodzi mwa ubwino waukulu wogwiritsa ntchito chigoba cha silika ndi chakutikusayamwa bwino poyerekeza ndi nsalu zinaUbwino uwu umalola silika kusunga chinyezi chachilengedwe pakhungu lanu, kupewa kuuma ndi kusowa madzi m'thupi mukagona. Mukasankha chigoba cha maso cha silika, mukuyika ndalama pa chisamaliro cha khungu chomwe chimagwirizana bwino ndi njira zachilengedwe za thupi lanu kuti khungu lanu liziwoneka lathanzi komanso lowala.

Kupititsa patsogolo Ubwino Wosamalira Khungu

Kuyika chigoba cha silika pa ntchito yanu yausiku kungatheonjezerani ubwino wa zinthu zanu zosamalira khungu. Kapangidwe ka silika sikamayamwa madzi ndipo kamathandiza kuti ma serum ndi mafuta anu azikhala pakhungu lanu usiku wonse, zomwe zimapangitsa kuti azigwira bwino ntchito. Izi zikutanthauza kuti mumadzuka ndi khungu lokhala ndi madzi okwanira komanso lopatsa thanzi lokonzeka kukumana ndi tsiku lotsatira. Kuphatikiza kwa chitonthozo chapamwamba komanso kukonza khungu kumapangitsa kuti masks ogona a silika akhale chinthu chofunikira kwa iwo omwe akufuna njira zodzikongoletsera zathunthu.

Mwa kuika patsogolo chisamaliro cha khungu pamene mukugona ndi chigoba cha maso cha silika, mukutenga njira zodzitetezera kuti khungu lanu lizioneka ngati lachinyamata komanso kuti mukhale ndi thanzi labwino. Chisamaliro chofatsa chomwe chimaperekedwa ndi silika sichimangochepetsa kuwonongeka kwa makulidwe komanso chimawonjezera kuchuluka kwa madzi m'thupi kuti khungu lanu likhale lowala m'mawa uliwonse. Landirani mphamvu yosintha ya zigoba za silika kuti mutsegule khungu lowala komanso lathanzi lomwe limasonyeza mphamvu zanu zamkati.

Zigoba Zogona za Silika Paulendo

Kuyenda kupita kumalo atsopano kungakhale kosangalatsa, kodzaza ndi zochitika zosangalatsa ndi zinthu zatsopano zomwe zikuyembekezera kuchitika. Pakati pa chisangalalo chofufuza malo osazolowereka komanso kudziyika m'zikhalidwe zosiyanasiyana, ndikofunikira kuyika patsogolo kupuma ndi kukonzanso. Apa ndi pomweChigoba cha maso cha silika chopukutira ku AustraliaAmaonekera ngati bwenzi lamtengo wapatali, akukupatsani zinthu zofunika paulendo wanu komanso akuonetsetsa kuti tulo tanu sitikusokonezedwa mosasamala kanthu za malo.

Kusavuta ndi Kusunthika

Ponena za zinthu zoyendera,zophimba maso za silikaZimadziwika bwino chifukwa cha kusavuta kugwiritsa ntchito komanso kunyamulika. Kaya mukupita kutchuthi kumapeto kwa sabata kapena ulendo wautali wopita kumayiko ena, masks awa ndi ang'onoang'ono komanso opepuka, zomwe zimapangitsa kuti zikhale zosavuta kunyamula m'chikwama chanu kapena m'chikwama chanu. Kusavuta kukhala ndichigoba cha maso cha silikazomwe mungathe kuchita zimatanthauza kuti mutha kugona mokwanira nthawi iliyonse komanso kulikonse komwe mukufuna popanda kusokoneza mtendere.

Zosavuta Kunyamula

Kapangidwe kakang'ono kazophimba maso za silikaZimawapangitsa kukhala bwenzi labwino kwambiri paulendo kwa iwo omwe nthawi zonse amayenda. Ikani m'thumba lanu lonyamula katundu kapena m'chikwama chanu, ndipo mudzakhala ndi mwayi wogona tulo tamtendere nthawi yomweyo paulendo wa pandege, maulendo a sitima, kapena ngakhale mukupumula m'chipinda chanu cha hotelo. Kusavuta kunyamulachigoba cha maso cha silikakumatsimikizira kuti kugona bwino nthawi zonse kumakhala koyenera, zomwe zimakupatsani mwayi wopeza mphamvu ndikutsitsimutsanso pakati pa ntchito yoyenda.

Yoyenera Kuyenda Patali

Kuyenda mtunda wautali nthawi zambiri kumafuna kudutsa madera osiyanasiyana a nthawi, zomwe zimapangitsa kuti musamagone bwino.chigoba cha maso cha silikaMu chizolowezi chanu choyenda, mumapanga malo odziwika bwino amdima omwe amawonetsa thupi lanu kuti nthawi yakwana yoti mupumule. Kukumbatirana mofatsa kwa silika m'maso mwanu kumakuthandizani kupumula ndi bata, kukuthandizani kuthana ndi kuchedwa kwa ndege komanso kupeza mpumulo wofunikira kwambiri paulendo wautali. Tsanzikanani usiku wopanda mtendere paulendo wa pandege wodzaza ndi maso ofiira kapena zipinda zosadziwika bwino za hotelo—landirani chitonthozo chotonthoza chachigoba cha maso cha silikakuti mugone mosalekeza kulikonse komwe maulendo anu akukutengerani.

Kugona Bwino Paulendo

Kuyenda m'madera osiyanasiyana a nthawi ndikusintha malo atsopano kungayambitse mavuto pankhani yopuma bwino paulendo. Komabe, mothandizidwa ndichigoba cha maso cha silika, mutha kusintha malo aliwonse kukhala malo opumulirako okhala ndi bata komanso oti munthu agone tulo tatikulu.

Kutseka Kuwala M'malo Osiyanasiyana

Kusinthasintha kwazophimba maso za silikaKuwala kumawala kwambiri mukakumana ndi kuwala kosiyanasiyana paulendo. Kaya muli m'malo okwerera ndege owala kwambiri kapena m'zipinda za hotelo zomwe zilibe kuwala kwenikweni, masks awa amaperekamdima wokhazikika wofunikira kuti munthu agone bwinoMwa kuteteza maso anu ku kuwala kwakunja, monga magetsi a m'nyumba zam'mwamba kapena nyali za mumsewu zomwe zimadutsa m'makatani,zophimba maso za silikapangani malo abwino ogona ogwirizana ndi zomwe mumakonda.

Kulimbikitsa Kupumula

Kuyenda kungakhale kosangalatsa komanso kotopetsa nthawi zina, kukusiyani mukulakalaka nthawi yopuma pakati pa chisokonezo.chigoba cha maso cha silika, mutha kupumula ndikuchepetsa nkhawa mosavuta mwa kuletsa zosokoneza zomwe zingalepheretse kupumula. Kukhudza kofewa kwa silika pakhungu lanu kumatonthoza maso otopa ndikuyitanitsa bata musanayambe ulendo wopita kudziko lamaloto. Landirani bata lomwe limaperekedwa ndi munthuchigoba cha maso cha silika, kudzilola kuthawa mu tulo tamtendere mosasamala kanthu za komwe ulendo wanu ukukufikitsani.

Mwa kuphatikiza kukongola ndi magwiridwe antchito aZophimba maso za silika ku AustraliaMu mndandanda wanu wa maulendo, simungowonjezera ubwino wa tulo tanu komanso mumawonjezera chisangalalo chonse cha maulendo anu. Landirani mpumulo wopanda malire paulendo pamene mukufufuza malo atsopano ndi mphamvu ndi mphamvu.

Umboni:

• Augustinus BaderKuvala chigoba cha maso cha silika nthawi zonse kungayambitseubwino wokhalitsa.
• Kusinthasintha kwa kayendedwe ka mpweyaZophimba nkhope za silika sizingakhale zowonjezera pa kugona kokha; zimayimira ndalama zomwe zimayikidwa pa thanzi lanu komanso moyo wanu wabwino.
• Nyuzipepala ya New York Times: Zinaliotchuka pakati pa oyesa onse, mosasamala kanthu za kalembedwe ka kugona.
• Malo Ogona ku Sleepopolis: Pitirizani kuwerenga kuti mudziwe ngati chophimba maso cha silika chingathandizedi kukonza tulo tanu — komanso khungu lanu — kuti mukhale okongola kwambiri.
• Wachiwiri kwa Wachiwiri: Ponseponse,kapangidwe kabwino kwambiri.
• Ulendo + Zosangalatsa: Chigoba chogona ichi chochokera kuChisangalaloyapangidwa kuchokera kuSilika wa mulberry wapamwamba kwambiri.

Landirani mphamvu yosintha ya chigoba cha silika. Khalani ndi tulo tabwino, thanzi la khungu labwino, komanso kupumula kwathunthu. Tengani sitepe yoyamba kuti mupumule bwino poyesa chigoba cha maso cha silika chapamwamba lero. Ikani patsogolo kugona kwabwino kuti maganizo ndi thupi lanu likhalenso ndi mphamvu. Ikani ndalama pa thanzi lanu ndi kukongola ndi chitonthozo cha chigoba cha silika.