Me pēhea te ki te whakarite i te moe pai? Hia haora o moe e muri?

Te kaha, mahi, hua, nekeneke, fakaaoao - he reira enei huru maitatai titau tatou tukauati haurangi o te ora hou. i maha mata, he tokomaha-patu, kaipuke-waewae, e tamata tatou ki te mahi i te pai i roto i nga mea katoa matou, he tuutuu ore, me te mimiti tatou. Kei hea ko te ope mo te iwi haurangi?

Modern tangata kaha hapori ko i te okiokinga he moemoea anake i roto i, reira, whakarato pai-oranga tatou ki te moe tino hauora. Hia haora e mahara tatou ki te moe? He aha kia he moemoea ki tino whakahoki to tatou kaha, me te ata i muri i rite ano ki te rere ki te whawhai ki nga mano tini tini toa o manukanuka me āwangawanga tatou?

Aha e Me te tangata ki te moe

He aha e hiahia ana tatou he moe hauora? Hia haora e hiahia ana koe mo te okiokinga pai? Ko te mea, ko te e to tatou roro mo'oni whakahaere nga tukanga katoa i roto i to tatou tinana.

Ia - maramarama generator, a reira te puna o ngā whakaaro hou, i te whakatau tika e arahi ki te angitu. Ko ia te kawenga mō te hanga o whakaaro, a reira, mo te mārama me ngā hohenga uaua, me hinengaro, me te pāpori.

I reira, tei te ao aronganui, te ngākau me te huru pai. regulates te reira i hormones, whakatau te libido, e ko ngā tautuhi ana tūmataiti.

I reira tei te pākia. Hei tauira, e hia haora e hiahia ana koe mo te moe hauora, kia rite kore ki te tiki ngako? I muri i te katoa, kua whakaaturia ngā American e ki te iwi hohoro nui moe riro taimaha.

mahi Kakati me matamaha depletes te roro ki te mutunga o te ra. Me ia ki ora, a ko reira taea te moemoea anake i roto i. Kia pehea te nui e tango i te tangi moe e kua tino ora ake te roro? Eaha te tupu ki a matou, he mea moemoea i roto i?

Eaha te tupu i te moe i roto i

I roto i te moe, i reira e matatini kaha tukanga neurophysiological i roto i te roro tangata. Kua rongo nga tangata katoa e pā ana ki te nohopuku, me te pōturi ngā wāhanga moe. Ko wai e matau ana hoki tino te auraa mo ia o tatou?

wāhanga moe, nohopuku me te puhoi, kē, me te hanga i te koropiko. Huringa puta tetahi i muri i te tahi atu, a ka marama te, whakamatauria reira iti i roto i te wa e pā ana ki te rau meneti.

āhuatanga REM moe e te rere toto korerotia ki ngā wāhi o te roro haepapa mō te mahara me kare, kei te tākaro e he wāhi nui i roto i te hanganga o haamana'oraa. I roto i tenei wā, te passivity waho katoa moe, te mahi o te apa uho roro tonu tata hawhe ngaru alpha pūmau i roto i te Tirohia te. Ko, i moe matou, tātari te roro te mōhiohio ka riro mai te ra.

Ano, i roto i tenei wāhanga tohua te tuku kaha o hormones adrenal i te toto, whakakahanga o te rere haaparuparu toto, pēhanga toto me te auau ngakau tātāu, te hanga. Ti'ai te i roto i te REM moe whakarite he ongo nui.

I roto i te wā o ngaru ārepa REM moe āta taper atu, engari whakahohe i te hononga visceral. Kua whakaaturia ngā taiwhanga o te 5 tau mua e REM moe wāhanga te ture o ngā mahi visceral, arā whekau. Mai te mea hohekore i tenei wa te uho, ti'ai te i roto i te wāhanga moe REM he pānga tino kino i runga i te hauora.

Ki te karo fafangu i te wāhanga puhoi, he mea e tika ana ki te ngana ki te hōtaka i te roanga o te moe te maha o ngā hāora e ko he maha o 1.5. Te faahiahia, e kore anake te nui pumau te reo moe, engari te tini o tona roanga 1.5.

Pehea e taea te whakarite i tō moe? Me pēhea te ki te aukati katoa e taea mutu te rā ki Morpheus? Me pēhea te ki te mau te rongo i roto i nga haora maha i rite hiahiatia mō te moe hauora?

Kia mau te karaka whaiaroaro

Kia hoatu ki te moenga i te aroaro o te 22.00. Doctors Somnology onoono e ki te wa tika moe: i te 22.00 ki te 07,00. Koe koe kua kite e, ko te mutunga o ki te haere ki te moenga, ka hoki te wa roa e kore e taea e moe. Tenei ko te mea e ngenge koe, a kahore he perevozbudilsya me whakaongaonga e atu, rite te wāhanga tuatahi o te rohirohi. Na to koutou wa whakaora ofi ange ki te po - he tohumate o te rohirohi e tipu.

Ko reira he mea nui e kore anake e hia haora pumau mo te moe hauora, engari ka moe koe. kia puta wā moe i roto i te physiologically hāngai mataara ia. Kei te whakamatauria te reira e te kounga o te moe, ko te nui teitei, ki te tīmata i te reira ki te 22.00. Ko te whai hua tino mo te recreation moe - i timata i mua i waenganui po.

A pee i te aratau

Ko te kupu, kua kitea e matou e moe - he kore mea iti, me te kore he tahitanga, e ētahi wā e taea te mahue tenei. Piri ki te kotahi me te mo ture whakapumautia katoa. kia riro te reira i te pau mo koutou i roto i te mutunga - te mua.

He aha te "maheni" mo te tangata i roto i te tikanga neurophysiological? tikanga o tēnei e pai te i tāia ki koe ki te whanaketanga i te pūpū makatuunga. I hanga pūpū ātete - haere ki te moe i te tetahi wa.

E kore e pera nui, ka moe koe 6, 7 ranei 8 haora. Hia haora o te moe e te tangata hauora, e kore e mea faufaa te reira, te tuatahi o te katoa, me te mea wā. Piri ki te mahi ia rā ranei i runga i wiki hararei ranei. I roto i tenei take, he ōrite ki te whakangaromanga te pakaru me mau tautooraa katoa taea haere, ara piri i mua. kia u te tumu o te faanahonahoraa o te moe hauora.

Kaua e overeat me kore e hemokai

Kaua e haere ki te moenga ki te tini i roto i te puku. He he he tikanga - e kore he mātotoru i roto i te haora whakamutunga wha toki mohe. Kai rite nui rite hiahia koe mo te moe hauora.

Hoki tina, e kore te mea e tika ana ki te whakamahere kai, raukikini, tote, fatty me ngā kai parai, e kore e hoatu e ratou ki a koutou rangimarie o te ngakau i roto i te moe, me te waiho ratou tohu i runga i te mata i roto i te ata. Homai hiahia ki te huawhenua, me te ika rihi, tatao, ka kohuatia. Whakahaere hinga te reira i te kai starchy moe: pata, tiu, hupa te huarākau huawhenua ki pata.

Ehara i te mea e tika ana i roto i te ahiahi ki te inu inu kawhe me te kawhe kei roto. Koukou, tiakarete, he kore hāngai ki te moe hauora hoki waipiro. Ratou pānga toniki tae tona tihi e toru haora i muri i te kai, tika ki te wāhi o hinga moe.

Kaua e haere ki te moenga hiakai. Hunger - e kore anake "e kore ko toku whaea keke," Ko reira - e kore te hoa o te Celestials Morpheus. Kāore e taea te mau i nga mamae o te matekai kia nui, te tini o haora whakamutunga moe tangata hauora. e kore koe e whiua, ka tahuri te puku kau haruru, kia tutakina ake ia, ranei he karaihe o miraka pē kawa. He ataahua, senituli-whakamatau rawa ko te karaihe o te waiu mahana ki te honi. whakarato te karaihe o te oatmeal mahana ki te wai o hua reka me hua ano whakamarie ki tou puku, me te hanga i taua mea māmā ki te hinga moe.

Kaua e wareware e pā ana ki te teuteú ki te moe

Tune roto ki te moe i roto i mua. Whakahautia koe ki te momotu i manukanuka rā me ngā raruraru. Hoki te haora, kotahi te hawhe haora i mua i te haere ki te moenga, te tango i te ua pati ranei, ranei aromaseans swipe mahi mahi puoro. Tahuri atu te TV, rorohiko, ranei pai pānui i povyazhite. Teuteú ki te moe kia wātea koe, te iriti ki te āhua rorerore.

Ko te kōwhiringa o ngā tikanga mo te foreplay ki moe tino takitahi. Kōwhiritia te kōwhiringa pai hoki ratou i roto i te tamataraa, te tiki i tona roanga tino pai. E kore e pera nui, ka tangohia e te reira 10 ranei 40 meneti, ka waiho hei pati mahana fitochaepitie ranei, he mea nui i meinga tenei koutou kare pai. Ko te tikanga, ko te ki te āta neke ki te peu, kia whakawhanake koe he pūpū makatuunga - ki te hinga moe i muri i te omuaraa ki te moe.

whakarato whakamarie

I roto i te moe, he tino māhorahora te tangata, me kahore e ārai i te reira i mahi na. kia optimally whakamarie te moenga. Me te whiriwhiri koe i te pai o te moenga rapa e taea whakarato i te tautoko e tika ana ki te ānau tuaiwi. O te faufaa ngā Ko te kōwhiringa o urunga, i roto i te meka whakarato reira he uaua kaki māhorahora i roto i te moe. kia te paraikete marama, me te mahana, nui nui. Kei te pai tīpakohia te kaitaka i te miro rinena ranei. Waihoki, i papanga taiao, kia waiho me huinga underwear. kia whai te reira i te wewete-tika, kahore pēpēhinga me kahore whakararuraru koutou moe hauora. Hia haora ka taea e koe ongo'i fiemālie i roto i underwear tata, kahore te huri i te reira i roto i te ra? He aha i ki katoa i te po herea ratou i roto i te ringa o te hate ki te koere hope kaimekemeke ranei?

Whakakore akiaki waho

Kei te mohiotia te reira, iwi uaua te huri i roto i te tūranga i roto i te po, oho ake ngāwari me wawe i te ata ite i te puhake o te ora. Ko te hunga e moe taratara, he rota o te ngaru me te koki, oho ake i roto i te ata, ite lōmekina.

Huri i te reira i roto i taua he moemoea i roto i, te whakautu tonu matou ki akiaki waho. oro pakeke, hiko o te marama, tauira, pa rorirori e takoto i muri ki te moenga tana tahu a, tamaiti, ngeru hanga tatou huru nekehanga tumu. takahi ana tenei i te wāhanga tauutuutu o moe, e whakamotitia ona hohokitanga, koi whakaiti tona kounga. Te ata i muri mai, i muri i ongo'i ia taupokina iho e te tangata te po te pehi.

Na, ngana ki te mau i te okiokinga oti puta noa i te po. Zashtorte matapihi ki te whakakore i te mana o te pānuitanga me hiko rama o haere waka. Whakatika i te matapihi whitiki kihai i e ārai slamming pihanga. A haapii i to koutou mōkai i te po ki te haere ki waho a koutou. Whakapati tō pēpi ki te moe i roto i tona takotoranga kai. Tikina he poprostornee moenga ki toku tane, me te kore ahau e pokanoa ki ia atu.

Whawhai ki hypoxia

I roto i te moe, kua āta oxygenated koutou tinana. Ko te ruma i mua i te haere ki te moenga, hau, e taea te mahue koe tuwhera i te matapihi te po. E kore e taea ki te whakarato i te moe hauora i roto i te ruma stuffy. Hia haora i roto i te huru tāmi taea e koe muri, kahore kino ia e koe ara? A i roto i te wā o te moe e kore e mahue i te rangi hou.

Otiia e kore e overcool te rangi i roto i te ruma, kia waiho tona pāmahana tino pai i 16 ki te 18 degrees.

whakahaere e koe ki te pai moe? Kua tutuki e koe te aha koutou i hiahia? Fafangu i te ata, te tiki ake i te kotahi, e kore e teka, ara, ki te he te reira wawe rawa. whai wāhi tō roro i roto i ngā mahi maia whakarato te mara e tika ana hoki reira. Whakamahia araraa wawe rite te keu mo te ra mahorahora. I muri ahau akina ki te moe ano, whatiia koe te raupapa tika o wāhanga, me ngā hurihanga o te moe, tino niveliruete tutuki ki taua uaua tōtika moe. Ka taea e hua tenei i roto i te rarerare i roto i te whakaoranga o muri. Kaua e tukua o koutou tautooraa kia maumau. Nohopuku moe, me te noho hauora!