Kusarara husiku hunoyamwa. Kunyanya, nguva yaunoona kuti 3:30 am uye wanga wakarara wakangotarisa padenga kwemaawa mashanu apfuura.
Sezvineiwo, isu tine gumi neimwe nzira dzekukubatsira kuti urege kunetseka uye kuhwihwidza nekukurumidza.
DIMA ZVIMWENJE
Nguva yekurara painoswedera, muviri wako unotanga kubudisa melatonin, hormone inoudza muviri wako, Hei iwe, inguva yekurara . Asi zviedza zvinopenya zvinogona kukanganisa nekunyengedza uropi hwako mukufunga, Maiwe, nguva yekurara haisati yakwana . Saka rova dimmer switch (kana zviri nani zvakadaro, dzima maraiti ausiri kushandisa). Ndiyo nzira inokurumidza kukonzeresa kugadzirwa kwehomoni uye kuseta mamiriro ekurara.
DZIMA FONI YAKO
Mitemo yakafanana inoshanda: Chengetedza iyo Instagram kupuruzira mangwanani uye bvisa yekuzvimisikidza tekinoroji kurambidzwa zvisingapfuure Maminitsi makumi matanhatu vasati varara. Zvese midziyo yemagetsi (hongu, e-vaverengi kuverenga) inoburitsa bhuruu mwenje-aka iyo anti-melatonin. Pane kudaro, tora bepa kopi yebhuku iro iwe wanga uchifa kuti uverenge kana kushandura pane yakanaka yekare TV (uchifunga kuti hausi kugara masendimita gumi kubva pachiratidziro, hongu).
ONA ROOM TEMPERATURE
Nzvimbo inotapira yekurara kunofadza inotonhorera 65 degrees. Rongedza air conditioner yako zvinoenderana.
VHARA WACHI YAKO
Huyai, pane chimwe chinhu chinotsvinyira uye chinoshungurudza kupfuura kugara uchitarisa-tarisa uye kuona maminetsi ekusarara achifamba? Dzivirira maziso ako kubva pakupenya--uye kudzvanywa--nekuvhara wachi pamberi unokwira pamubhedha.
CHOKWADI, VAKA ZVIMWE CHIEDZA CHESE
Zvinopfuura wachi yako chete iri kukuchengetedza: Kupenya kwebhokisi retambo, yekuchaja laptop yako kana foni yako inogara ichipenya nekudzima nekuzivisa. Izvi zvinokanganisa zvishoma-zvidiki zvinokanganisa yako circadian rhythms uye, zvakare, kunaka kwekurara kwako.
EDZA NGUVA YOKURARA
Mushure mezuva refu uye rakabatikana, kudzikamisa tsika kunobatsira uropi hwako kumira kurira. Geza kumeso, pfeka mask yerunako kana kugeza ( zvidzidzo Ratidza chiutsi chinoita kuti tempera yemuviri wako ikwire, wobva wadonha, zvichikonzera kunzwa kwehope).
PUKA NGUO DZECOMFY--UYE MASOKI
Kubva pamucheka kusvika pakukodzera, zvaunopfeka pamubhedha zvine basa. Sarudza micheka inofema (cotton muzhizha; flannel munguva yechando) uye yakasununguka yakasununguka kuitira kuti urege kupisa paunenge wakarara. Uye kana tsoka dzako dzichinzwa kutonhora, kanda pasokisi--iyo yakawedzera layer inobatsira kunatsiridza kutenderera kumagumo ako, chichemo chakajairwa chekurara.
TSONGA CHIRONGWA CHERUVARI CHINONOFARIDZA
Tsvakurudzo inoratidza kuti kudzikamisa mavara anobatsira kumutsa hope nekukubatsira kuzorora. Izvi zvinoreva kuti iwe unofanirwa kushongedza imba yako yekurara mumatoni asina kwaakarerekera uye akanyarara achipikisa ane ruzha uye ane simba mimvuri. Funga periwinkle yebhuruu kana lavender kusiyana nekupenya kwezuva yero kana kupenya pink.
ISA HOME BASA KUPONGO HWAKO
Kwete, izvi hazvireve kuti ongorora yako-yekuita runyorwa. Huya nekugadzira--uye kunakidza--zvinovhiringidza kuti ubvise pfungwa dzako kumabasa emazuva ano. Semuenzaniso, kuronga mutsara wenyaya weyaunofarira TV show. Kana kuti zviri nani zvakadaro, kuronga zororo rako rekurota.
ZVAKAdzikama ONGORORA UNOKUDZIDZA
Kwenguva dzatisingagone kurara, isu takabatikana nazvo Dzikama , Anwendung inopa kuzorora sekunaya kwemvura uye masaisai ari kurovera kudzikamisa ruzha rwemumba senge mabhodhi epasi ... uye varume vanoridza ngonono.
EDZA CHIITA 4-7-8
Kana zvese zvikaramba, nyanzvi yezvehutano Dr. Andrew Weil anopika neizvi nzira yekufema kubatsira pfungwa dzako nemuviri kuzorora. Mashandiro azvinoita: Paunenge wakarara pamubhedha, buritsa mweya wose nemuromo wako; wobva wavhara muromo wako wofemera mumhino kuti uverenge mana. Bata mweya wako kwezviverengero zvinomwe wofemesa zvakare kwezvisere. Dzokorora dzimwe katatu -- uchifungidzira kuti wakamuka kwenguva yakareba kudaro.
