Chii Chakanakira Insomnia? The Ultimate Solution to Insomnia

"Chii chakanakira kushaya hope?" Mubvunzo idambudziko iro avo vasingakwanisi kurara uye kutsvaga mhinduro yemamiriro ezvinhu aya vari kuedza kugadzirisa.

Tisingatauri nezvekushaya hope. Muchokwadi, zvinokuvadza zvakanyanya kupfungwa, muviri uye hutano kupfuura zvaungafungidzira. Kurara kwakanaka kunokosha pakuchengetedza utano hwomuviri nepfungwa. 

Kushaya hope chii?

Kusagona kurara kana kurara kana kurara. Ichi chirwere, chinonzi chirwere chekurara, chinogona kuva chenguva pfupi kana kwenguva refu. Kutya, kuneta, kusateerera, uye kutemwa nemusoro zvimwe zvezvinetso zvinokonzerwa nekushaya hope.

Kusarara kunowanzoiswa mumapoka matatu.

• Kusarara kwenguva pfupi kunotora vhiki imwe: Izvi zvinogona kunge zvichikonzerwa nekushanduka kwenzvimbo, nguva yekurara, kunyanya kunwa zvinwiwa zvakadai setii, kofi, doro.
• Acute insomnia: Zvinokonzera kugara uchimuka kana kunetseka kurara. Zvinotora kusvika 1 mwedzi. Iyi nzira inobata mabasa ezuva nezuva uye inowanzoenderana nekushungurudzika.
• Kusarara kwenguva refu: Muzviitiko zvinogara kupfuura mwedzi 1, kushaya hope kunova kusingaperi. Kuneta kwepanyama uye kwepfungwa, zvinhu zvine chekuita nezera ndezvimwe zvezvikonzero zvechiitiko ichi.

Chii chinokonzera kushaya hope?

Acute insomnia inokonzerwa nekushushikana kubva kumhuri kana kubasa, kana kubva mukushungurudzika. Kune rumwe rutivi, kushaya hope kusingaperi kunowanzoonekwa semugumisiro wezvimwe zvinetso. Nokudaro, inonziwo second insomnia. Tinogona kunyora zvikonzero zvekushaya hope sezvinotevera:

• Mishonga yeasthma, dzihwa uye allergies
• Neurological kusagadzikana senge Alzheimer's uye Parkinson's disease
• kusagadzikana makumbo syndrome mamiriro ezvinhu akadai sekusagadzikana kwekurara uye kutadza kufema
• Matambudziko anokonzera kurwadziwa kusingaperi, akadai searthritis
• kunyanya kushanda kwethyroid gland
• Matambudziko ehutano anokonzera matambudziko ekufema, akadai seasthma
• Kuguma kuenda kumwedzi
• Kunyanya kushandisa caffeine, fodya, doro kana zvinhu zvine hukama
• stress mukati mezuva
• Kurara pamubhedha usiri wako
• nguva yekuedza kurara
• kudyisa

Mushonga Wekurara Wekusarara

Mapiritsi ekukotsira haasi mushonga wekushaya hope. Aya ndiwo anoita tsika. Kana wangotanga, haugone kumira.

Iinewo migumisiro yakaipa yakadai semuromo wakaoma, chizuru, kuora mwoyo, kuvimbiswa, manyoka, kushaya simba, kudengenyeka kusingadzorwi. Saka tora mapiritsi ekukotsirisa Usashandise kugadzirisa dambudziko. Kuti uwane mhinduro chaiyo yekusarara, sarudza nzira dzechisikigo dzakanyorwa pazasi.

Migumisiro yeInsomnia

• Kushaya simba
• Kushaya simba
• Chiveve
• Kushaya hanya
• Kushungurudzika
• kuona kaviri
• njodzi yechirwere chemoyo

Chii Chakanakira Insomnia?

Zvino "Chii chakanakira kushaya hope?" Ngatitarisei zvigadziriso zvechisikigo uye zvemakwenzi zvinogona kuva mhinduro chaiyo yekusarara. Ndakaaisa pasi pemisoro yakasiyana-siyana kuti zvive nyore kunzwisisa.

Zvokudya Zvakanakira Kusarara

1. Kiwi

• Idya kiwi mbiri nyowani paawa usati warara. 
• Kana ukaenderera mberi nehusiku uhwu, unozotanga kuona mibairo mukati memavhiki mashoma.

kiwiYakapfuma mune antioxidants inoderedza oxidative kusagadzikana muuropi izvo zvinogona kukonzera kushaya hope. Iinewo serotonin, iyo inobatsira kuzorodza pfungwa.

2. Banana

• Cheka migumo yebhanana rimwe woifashaidza mugirazi remvura kwemaminitsi angangoita gumi.
• Dzvinyirira mvura mukapu woisa poda yesinamoni.
• Zvekuti kana kuchipisa.
• Unogonawo kudya bhanana rakaibva usati warara.
• Ita izvi paunenge uchinetseka kurara.

mabhanana uye bark rayo rakapfuma mu potassium, magnesium, tryptophan. Izvi zvakakosha zvinovaka muviri zvinogadzirisa kushanda kwehuropi nemuviri. Inogadzirawo mazinga ehomoni dzinogadzirisa kurara dzakadai se melatonin uye serotonin. Nokudaro, inozorodza uropi uye inomutsa kurara.

3. Huchi

• Idya 1-2 tablespoons yeuchi usati waenda kunorara. 
• Ita izvi manheru ega ega.

vasati varara idya uchiinopa chiropa neglycogen yakakwana yekushandisa usiku hwose. Kana mazinga eglycogen mumuviri adonha, mahormone ekushushikana (cortisol) anogadzirwa.

Izvi zvinokonzera kushaya hope. Izvi zvinogona kudzorwa zviri nyore nekudya uchi husiku hwega hwega. Mukuwedzera, uchi huzere ne antioxidants iyo inoderedza oxidative kusagadzikana mumuviri.

4. Mukaka

• Dziyisa mukaka zvishoma uye unwe 10-15 maminitsi asati aenda kunorara. 
• Ita izvi manheru ega ega. 

Mukaka, chinhu chinonyaradza uye chinokurudzira kurara tryptophan Rine.

Mafuta Akanakira Kusarara

1. Lavender mafuta

• Lavender mafutaChidonhedza papillow yaunorara pairi. 
• Dzokorora izvi usiku hwose.

Lavender ine hwema hunofadza hunodiwa nevazhinji vedu. Iyo inonyaradza nyoro. Inogadzirisawo mafungiro. Inoderedza kuzvidya mwoyo uye inopa kurara zviri nani.

2. Kokonati mafuta

• Sanganisa 1 punipuni yekokonati mafuta, 1 teaspoon yeuchi uye 1 pini yegungwa munyu.
• Idya izvi usati warara.
• Dzokorora manheru ega ega kuti ugare wakarara.

Kokonati mafutaIyo yakapfuma mu-medium-chain fatty acids inopa simba kumuviri. Inobatsirawo kugadzirisa kugadzirwa kwehomoni. Izvi zvinogadzirisa kutenderera kwehope.

3. Castor mafuta

• Isa donhwe remafuta ekukanda pamaziso ako wozora. 
• Chenjera kuti usazora mafuta mumaziso ako. 
• Ita izvi manheru ega ega usati warara.

Indian OiriZvinozivikanwa kuti inopa maawa akawanda ekurara.

4. Mafuta ehove

• Tora imwe capsule yemafuta ehove nechikafu zuva rose.

Mafuta ehove Iine omega 3 fatty acids. DHA, rudzi rweomega 3 fatty acid, inobatsira kuburitsa melatonin, hormone yekurara muuropi.

Zvirimwa Zvakanakira Insomnia

1. Valerian mudzi

• Sora teaspoon yemidzi yakaomeswa valerian mumvura kwemaminitsi mashanu kusvika gumi.
• Simbisa uye inwa iyi herbal tea maawa maviri usati warara.
• Unogona kunwa izvi manheru ega ega.

valerian mudzi Iine nyoro yekudzikamisa maitiro. Ichaderedza nguva yaunotora iwe kurara. Zvinokubatsirawo kurara kwenguva refu. Inowedzera huwandu hwekemikari inonzi GABA muuropi, iyo ine simba rekudzikamisa pamitsipa.

Attention!!! Valerian mudzi inogona kukonzera kurota kwakajeka uye hope dzinotyisa mune vamwe vanhu. Nokudaro, bvunza chiremba usati waedza.

2. Garlic

• Cheka clove yegariki uye uwedzere kune girasi remukaka.
• Isa mukombe wechina wemvura pamusanganiswa uyu wofashaidza kusvika kapu imwe chete yemukaka wegariki yasara.
• Inwa mukaka unodziya uyu maminetsi mashoma usati waenda kunorara.
• Iwe unogona kuita izvi manheru ega ega.

garlic yako Iyo antioxidant uye antimicrobial properties inochengeta mvura dzemuviri uye nhengo dzisina utachiona. Zvinobatsirawo kuti moyo neuropi zvishande zvine hutano. Nokudaro, inodzora kutenderera kwehope.

3. Jujube

• Fashaidza tsama yejuju mumakomichi maviri emvura kwemaminitsi angangoita gumi wozoomesa.
• Inwa girazi remvura inopisa kana inotonhora iyi. Iwe unogona kuchengeta zvakasara mufiriji.
• Inwa kapu yejujube tea pazuva.

Jujube Iyo inyoro sedative inobata iyo hippocampus chikamu chehuropi. Zvinoita zvinopa hope.

Herbal Teas Yakanakira Kusarara

1. Chamomile chai

• Isa 2 tablespoons yemaruva e chamomile mu teapot uye uwedzere 250 ml yemvura.
• Fashaidza mumvura kwemaminitsi angangoita gumi.
• Simbisa uye unwe tii.
• Iwe unogona kunwa kusvika maviri makapu e chamomile tii pazuva.

chamomile chai Inowanzonzi tea yekurara. Iyo apigenin mune iyi tii inosunga kune mamwe ma receptors muuropi uye inopa kuzorora.

2. Green tea

• Tora 1 tablespoon yegreen tea mashizha mugirazi remvura kwemaminitsi mashomanana.
• Wosvina woisa huchi kuti hunakire.
• Inwa tii yako kuchipisa.
• Iwe unogona kunwa kapu yegreen tea usati waenda kunorara.

Green tea, Mushonga wakanakisa wekushaya hope. Iine amino acid L-theanine, iyo inopa kurara.

3. Rooibos tea

• Soka 1 teaspoon yerooibos tii mumvura inopisa kwemaminitsi mashanu kusvika gumi.
• Simbisa uye wedzera mukaka, shuga kana uchi maererano nekuravira kwako.
• Inwa tea inodziya.
• Unogona kunwa kapu yerooibos tii panguva yaunenge uchinetseka kurara.

rooibos chai Inoshandiswa zvakanyanya kushaya hope pasi rese. Iyo ine yakakwira antioxidant yemukati uye haina caffeine-isina. Zvinoderedza kushushikana. Iine kuzorora uye kudzikamisa maitiro.

4. Melissa chai

• Soak 2 maspuniki eakaomeswa lemon balm mashizha mugirazi remvura inopisa kwemaminitsi mashanu.
• Simbisa uye unwe tii.
• Unogona kunwa makapu maviri kusvika matatu pazuva. Inwa girazi zviri nani pane awa usati warara.

Melissa ine makomboni ane zvinodzikamisa zvivakwa. Iyo mild sedative effect inovandudza kurara kunaka uye nguva.

Mavhitaminzi Akanaka Kune Insomnia

Mamwe mavhitaminzi anodiwa kuti uve neutano hwakanaka hwekurara. Kusarara kunogona kuitika kana mavhitamini aya akashaikwa mumuviri.

• Kushaikwa kwevhitamini B3, B5, B9 uye B12 kunogona kukonzera kushaya hope. Muchiitiko chekushayikwa, kushaya simba, kuneta uye kushaya hope zvinoonekwa. Idya zvokudya zvakapfuma mune izvi mavitamini, zvakadai semazai, huku, zvigadzirwa zvemukaka.
• vhitamini AInoita basa rakakosha mukushanda kwakanaka kwehuropi, kunyanya mukurara nekuyeuka. Zvokudya zvine vhitamini A yakawanda zvinosanganisira nyama, mazai, huku, uye zvigadzirwa zvemukaka.
• Mavhitamini C uye E ane simba antioxidants. Inodzivirira oxidative kusagadzikana kubva pakukanganisa kutenderera kwekurara. Idya zvokudya zvakawanda zvinopa mavhitamini aya, zvakadai semichero yecitrus, mabheri, matomatisi, nzungu, maorivhi, utachiona hwegorosi.
• Imwe vhitamini inogona kukubatsira kurara zviri nani Vitamin Dndizvo Basa rayo guru nderokukura nekuchengetedza mapfupa ane utano. Kushaikwa kwayo kunogona kukonzera kushaya hope uye kuneta kusingaperi. Enda kunze muzuva uye udye zvikafu zvakapfuma muvhitamini D sehove nemaoyster.
• Magnesium kushomeka Zvinokonzerawo kushaya hope. Magnesium inobatsira kuchengetedza mazinga eGABA, neurotransmitter inosimudzira kurara. Idya zvekudya zvine magnesium zvakaita semuriwo wemashizha egirinhi, mhodzi dzenhanga, mbambaira nenzungu.

Sleep Inducing Foods

Tinoziva kuti kusarara kwenguva refu kunokonzera mamwe matambudziko ehutano. Nokuda kwehutano hwedu, tinoda maawa manomwe kusvika ku7 ekurara kusina kukanganiswa usiku. Pasinei nekukosha kwayo, vanhu vakawanda havarari zvakakwana. Zvikonzero zveizvi zvinosanganisira kunetseka kurara uye kugara uchimuka panguva yekurara. Pamusoro pechikafu chatataura muchikamu chezvekudya chakanakira kushaya hope, pane zvakare chikafu chinounza hope. Ngatizviongororei zvino.

• Cherry muto

Kunwa sour cherry juice usati waenda kunorara kunovandudza kurara. Inokurudzira kurara sezvo inodzora wachi yemukati yemuviri.

• Hindi

Turkey nyamainowedzera kugadzirwa kwe melatonin, hormone inodzora kurara tryptophan ine amino acid. Iyo protein yemukati yeTurkey inoshandawo mune iyi pfungwa.

• Almond

AlmondNdicho chimwe chezvokudya zvinokurudzira kurara. Nokuti ndiko kunobva melatonin. Iyo ine zvakare yakanakisa mazinga e magnesium. Magnesium inovandudza kunaka kwekurara kune avo vane kushaya hope.

• hove dzine mafuta

SalmoniIyo omega 3 fatty acids uye vhitamini D yemukati yehove dzine mafuta senge tuna, trout uye mackerel inovandudza kunaka kwekurara. Nekuti ese ari maviri anozivikanwa kuwedzera kugadzirwa kwekemikari yeuropi serotonin, iyo inopa kutapurirana kwekurara.

• Walnut

WalnutIyo inonyanya kupfuma mu magnesium, phosphorus, mhangura uye manganese. Mukuwedzera, omega 3 fatty acids uye linoleic asidhi Iine mafuta ane hutano akadai Walnuts ndeimwe yeakanakisa chikafu masosi ehope-inotonga hormone melatonin. Nokuda kwechikonzero ichi, inovandudza kurara kwehutano. 

• mupunga muchena pilaf

Kudya zvokudya zvine high glycemic index, zvakadai semupunga chena pilaf maawa mashomanana vasati varara, kunovandudza kurara. Izvi zvinodaro nekuti ine iyo yekurara-inducing amino acid tryptophan. Tryptophan inobatsira kukurudzira kurara. Inowedzerawo mazinga e serotonin muuropi, izvo zvakakosha pakugadzirisa kurara.

• Yakakungurutswa oats

Sezvakaita mupunga, Yakakungurutswa oats Zvinokonzerawo hope kana zvadyiwa usati warara. Mukuwedzera, oats ndiyo yakakosha sosi ye melatonin.

• retisi

retisindiko kunobva lacturarium inozivikanwa kuva ine sedative properties inokanganisa kurara.

Sleep Inducing Supplements

• Melatonin

MelatoninIhomoni inongogadzirwa nemuviri. Inoudza uropi kuti inguva yekurara. Chiyero chehomoni iyi chinowanzosimuka manheru uye chinowira mangwanani. Naizvozvo, kutora melatonin yekuwedzera kunobatsira kurara, kunyanya kana kutenderera kwemelatonin kwakanganiswa, senge jet lag.

• valerian mudzi

ValerianIyo yakajairika yakasikwa yekuwedzera yekushushikana, kuora mwoyo, uye menopausal zviratidzo. Iriwo pakati pemishonga yemishonga inoshandiswa sepiritsi rekukotsirisa.

• magnesium

magnesiumiminerari inobatanidzwa mumazana emaitiro mumuviri wemunhu. Izvo zvakakosha pakushanda kwehuropi uye hutano hwemoyo. Mukuwedzera, inodzikamisa pfungwa nemuviri. Izvi zvinoita kuti zvive nyore kurara.

• Pasuru muruva

Passionflower, inozivikanwawo se "Passiflora incarnata" kana "maypop," mushonga unozivikanwa wemishonga wekushaya hope. Kurara kwekutapurirana mhedzisiro ye passionflower yakaonekwa mune zvidzidzo zvemhuka. Migumisiro yaro muvanhu inoenderana nefomu inopedzwa.

• glycine

glycineIyo amino acid inoita basa rakakosha mutsinga system. Zvinobatsira kurara. Sezvo glycine inoderedza kupisa kwemuviri panguva yekurara, inobvumira muviri kuti unzwisise kuti inguva yekurara.

Glycine inowanikwa mufomu yepiritsi kana sehupfu hunogona kuderedzwa mumvura. Zvokudya zvakadai semuto wepfupa, nyama, mazai, huku, hove, bhinzi, sipinashi, kare, mabhanana uye kiwis ndezvakasikwa zveglycine.

• tryptophan

Kutora iyi yakakosha amino acid sekuwedzera kunomhanyisa maitiro ekurara. 

• Ginkgo biloba

Kana iwe ukadya iyi yemiti yepanyama 30-60 maminetsi usati waenda kunorara, kushushikana kunoderera. Inopa kuzorora uye inosimudzira kurara.

• L-Theanine

Kushandisa ichi chekuwedzera kunopa zororo. Zvinoita kuti zvive nyore kurara. 

Nzira dzekuunza Kurara

"Chii chakanakira kushaya hope?" Takataura nezvechikafu, mafuta, miti yemiti nemasupplement akanakira kushaya hope. Iye zvino ngatitaurei nezve nzira dzekurara nekukurumidza uye kurara.

1) Nyatsoteerera nguva yekurara

Muviri une hurongwa hwekutonga senge circadian rhythm. Iyi inonzi wachi yemukati. Zvinokuita kuti urambe wakamuka masikati uye kurara usiku.

Kuenda kunorara panguva imwe chete uye kumuka panguva imwe chete zuva rega rega kunodzorwa newachi yemukati. Kana miviri yedu ichitevera chirongwa ichi, zvichava nyore kurara nekumuka panguva imwe chete zuva rega rega. Kuisa nguva yekurara ndiyo kiyi yekurara zvakanaka.

2) Chiedza chemasikati nerima zvakakosha zvakafanana

Chimwe chezvinhu zvinokanganisa wachi yemukati memuviri chiedza. Kusaonekwa kwechiedza kunokonzera kukanganisa kwe circadian rhythm. Somugumisiro, dambudziko rekurara rinomuka. Kuva nerima usiku kunoyeuchidza muviri nezvekurara. Tsvagiridzo inoratidza kuti rima ihomoni yakakosha pakurara. melatonin inoratidza kuwedzera kwekugadzirwa.

Kana zvichiita, chengeta mukamuri mako muine rima usiku. Kunyange shandisa machira erima kune izvi.

3) Usatarise wachi nguva dzese

Zvakajairika kumuka pakati pousiku. Nekudaro, dambudziko rekurara rinogona kuita kuti rive hope dzinotyisa. Vaya vane dambudziko rekurara vanotarisa wachi nguva dzose pakati pehusiku. Vanotanga kufunga kuti havachakwanisa kukotsira. Kana zvichibvira, bvisa wachi mukamuri kana kuti dzivisa kutarisa wachi nguva dzose.

4) Usarara masikati

Avo vasingagone kurara usiku vanonzwa hope masikati. Izvi zvinowanzokonzera kurara kwemasikati. Dzimwe ongororo dzinoratidza kuti kurara masikati kunokonzera kurara pakati pehusiku. Zvinotokonzera matambudziko ekurara.

Sezvo kurara kwenguva pfupi mukati mezuva kunogona kukanganisa kurara kwehusiku, edza kuita zvakawanda sezvaunokwanisa mukati mezuva. confectionery usadaro.

5) Dzikisa tembiricha uye pfeka masokisi

Tembiricha yemuviri inoshanduka paunenge wakarara. Kunyange zvazvo kupisa kwese kunoderera, kutonhora kwemaoko nemakumbo kunowedzera. Kana imba yako ichipisa zvakanyanya, zvichave zvakaoma kurara. Kugadzirisa tembiricha yekamuri kune tembiricha iri pakati pe15-23 ° C inokubvumira kurara nekukurumidza.

Zvaunoda zvinosiyana. Saka tsvaga tembiricha yakanakisa iwe pachako. Zvakare, kupfeka masokisi kutsoka dzako kana kugeza kunopisa kunobatsira kukurumidza kuchinja tembiricha yemuviri uye kukubatsira kurara.

6) Ita "4-7-8" chiitwa

Iyo "4-7-8" kurovedza muviri inzira iri nyore asi ine simba yekufema inosimudzira kudzikama uye kuzorora. Anosunungura asati aenda kunorara. Iro basa rekufema rinozorodza hurongwa hwetsinga. Inogona kushandiswa pese paunonzwa kushushikana kana kushushikana. Sei?

• Gadzirisa chimiro chako kuitira kuti ugone kufema nyore.
• Isa rurimi rwako pamuromo wako wepamusoro. Exfemera nemuridzo nemumuromo mako.
• Vhara muromo wako uye kufema mukati kwekuverenga mana.
• Wobata mweya wako kuverenga kanomwe.
• Femerera nekuvhura muromo wako zvishoma, kuverenga kusvika masere uye kuita ruzha.
• Fema zvakare. Dzokorora kutenderera uku kanenge katatu kusvikira wanzwa kugadzikana uye wagadzirira kurara.

Kana ichiitwa zuva nezuva, nzira iyi ichakubatsira iwe kurara nekukurumidza.

7) Ngwarira nguva uye chii chaunodya

Chikafu chaunodya usati warara chinokanganisa kurara. Semuenzaniso, tsvakurudzo yakaratidza kuti kudya kwe-high-carb kunogona kukanganisa kurara kwakanaka kwehusiku.

Kana iwe uchizodya yakakwira-carb yekudya kwemanheru, idye angangoita maawa mana usati warara kuti uve nenguva yakakwana yekugaya.

Hazvina kunaka kurara wakaguta. Unofanira kumirira kwenguva yakakwana kuti ubvumire dumbu rako kugaya zvokudya usati waenda kunorara.

8) Teerera mimhanzi inozorodza

Mimhanzi inovandudza zvakanyanya kunaka kwekurara. Inogona kutoshandiswa kugadzirisa zvirwere zvisingaperi zvekurara zvakadai sekushaya hope.

Kunyangwe pasina mimhanzi inonyevenutsa, kuvharira kunze ruzha kunobatsirawo mukukotsira uye nekurara kusina kukanganiswa.

9) Idya kudya kwemangwanani

Kudya kudya kwemangwanani kwakakosha pakurara kuri nani. Tryptophan inovandudza kunaka kwekurara. tryptophanyakakosha amino acid inoshandurwa kuita serotonin muuropi yozoshandurwa kuita melatonin.

Sezvineiwo, shanduko ye tryptophan kuita melatonin yakakwirira pamberi pechiedza pane rima. Naizvozvo, kuti uwedzere kugadzirwa kwe melatonin, nguva yekutora tryptophan uye kuratidzwa kwechiedza kunofanirwa kufambidzana.

Naizvozvo, kudya chikafu chine tryptophan-rakapfuma pakudya kwemangwanani uye kuvhenekerwa masikati kunowedzera kugadzirwa kwe melatonin, zvichikubatsira kurara zvirinani husiku.

Zvimwe zvekudya zvakapfuma mu tryptophan zvaunogona kudya kwemangwanani mukaka, chizi, mazai, nyama, oat bran, nzungu nemhodzi.

10) Kusimbisa muviri

Kuita zvemuviri kunobatsira pakurara kune hutano. Kuita maekisesaizi kunowedzera serotonin kugadzirwa muuropi. Inovandudza nguva uye kunaka kwekurara nekudzikisa mazinga ekushungurudzika kwehomoni cortisol. Zvisinei, zvakakosha kuti urege kudarika. Kusimbisa muviri zvakanyanya kunogona kukonzera kusarara zvakanaka.

Nguva yezuva yaunoekisesaiza yakakoshawo. Kuti urare zviri nani, kushanda mangwanani-ngwanani kuri nani pane kushanda masikati machena.

11) Gadzirisa mubhedha wako

Kunyaradza kwemubhedha kunokanganisawo kurara. Hunhu hwepiro hwakakoshawo. Zvakare, kushandisa duvet rinorema kana gumbeze kunoderedza kushushikana kwemuviri. Inopa kurara zviri nani.

Mucheka wembatya dzaunopfeka pamubhedha unokanganisawo hope. Pfeka zvipfeko zvakanaka kuitira kuti zvikuchengetedze patembiricha yakakodzera husiku hwese.

12) Dzima magetsi ese

Chiedza chinoburitswa nemichina yehunyanzvi chinoita kuti zviome kurara. Kushandisa terevhizheni kana mbozhanhare kunokonzera dambudziko kukotsira. Nokuda kwekurara kwakanyarara pasina zvipingamupinyi, unofanira kudzima magetsi ose uye kurara munzvimbo iri kure nemakombiyuta uye mafoni.

13) Edza Aromatherapy

aromatherapyInobvisa matambudziko ehutano akadai sekushaya hope uye kufunganya. Aromatherapy inoshandiswa zvakanyanya nevaya vane dambudziko rekurara. Nokuti inopa kuzorora uye inobatsira kurara. Unogona kuisa zvinonhuhwirira mumba mako kuti urare zvakanaka.

14) Kuderedza caffeine

zvine caffeine kazhinji aigara akamuka. Inowanikwa muzvikafu nezvinwiwa zvakaita sechokoreti, kofi, sodas, uye zvinwiwa zvine simba. Zvinosuruvarisa, caffeine inokanganisa kurara. Zvidzidzo zvakaratidza kuti kushandisa caffeine kunoita kuti zviome kurara. 

Kunyangwe mhedzisiro yecaffeine ichisiyana kubva kumunhu nemunhu, iwe unofanirwa kushandisa caffeine maawa angangoita matanhatu usati warara.

15) Gadzirisa nzvimbo yako yekurara

Kurara kwemhando yepamusoro kunoenderana nenzvimbo yemuviri wako panguva yehusiku. Pane nzvimbo nhatu dzekutanga dzekurara: kurara nemanhede, nechiso pasi kana nedivi.

Kunyangwe zvaunofarira zvemunhu zvine basa rakakosha pakusarudza pekurara, kurara parutivi rwako zviri nani pakurara kwemhando yepamusoro. Kana iwe ukarara parutivi rwako, unogona kuisa piro pakati pemakumbo ako kuti uwane humwe hutsigiro hwemusana.

16) Verenga

Kuverenga ibasa rekuzorora usati warara. Asi usaverenge e-mabhuku. Mabhuku emagetsi anoburitsa mwenje unoderedza kuburitswa kwemelatonin, zvichiita kuti zviome kurara uye kunzwa kuneta zuva rinotevera. Nokudaro, verenga bhuku remuviri kuti urare zvakanaka.

17) Edza kuramba wakamuka

Kana ukaenda kunorara uchizvimanikidza kurara, haugone kurara. Pane kudaro, shandisa nzira inopesana. Mune iyi nzira, iwe unofanirwa kuedza kuramba wakamuka pane kurara.

Imwe ongororo yakawana kuti vanhu vakaedza nzira iyi vakarara nekukurumidza. Izvi zvinodaro nekuti dzvinyiriro ine chekuita nekukotsira inoderedzwa.

Saka unomira kufunga kuti ndorara here. Usamhanyira kurara. Zvipe nguva.

18) Funga nezvenguva dzinofadza

Panzvimbo pokurara pamubhedha uchifunganya nokufunganya pamusoro pezvinhu zvinokunetsa, funga pamusoro pezvinhu zvinokufadza. Iyi nzira inokubvumira kuti utore pfungwa dzako nemafungiro akanaka pane kubata nekunetseka munguva isati yarara. Unorara usingazvizivi.

Kupfupikisa;

Kurara kwakanaka kunongobatsira pautano sekudya, kunwa, uye kurovedza muviri nguva dzose. Vamwe vanhu vanonetseka kubatwa nehope uye kuramba vakarara. Chirwere ichi chinoshanduka kuita kushaya hope chisingaperi nekufamba kwenguva. Saka chii chakanakira kushaya hope?

Sezvatakataura munyaya yedu, zvakakosha kuedza kurara zvakasununguka. Iwe unogona kushandisa kudya-kukurudzira kurara uye kurara-indung supplement kune izvi. Nokushandisa nzira dzinoita kuti munhu arare, unogona kuvhura mikova yehope dzine utano.

Kwakabva: 1, 2, 3, 4