Wakaneta Chaizvoizvo — Kana Kuti Unongova Simbe Here?

Zvemukati

• Zviratidzo Kuti *Chaizvo* Waneta
• Zviratidzo Unongobhowekana kana Kushupika
• Zvaunofanira Kuita Kana Wakaneta, Simbe, kana Zvese
• Ongororo ye

Tanga kutaipa "Sei ndiri ..." muGoogle, uye injini yekutsvaga inozozvizadza yega nemubvunzo unonyanyozivikanwa: "Sei ndiri ... ndaneta kudaro?"

Zviripachena, uyu mubvunzo vanhu vazhinji vari kuzvibvunza mazuva ese. Muchokwadi, imwe ongororo yakawana kuti inoda kusvika 40 muzana yevaAmerica vanomuka mazuva mazhinji evhiki vachinzwa kuneta.

Asi dzimwe nguva mubvunzo wakasiyana unomuka - kunyanya kana iwe uchikotsira padhesiki rako pakati pemasikati kana kurova kwekurara kashanu pane kuti umhanye. Inzwi rakajairika? Iwe unogona kunge wakazviwanawo iwe (pamwe chinyararire) uchifunga, "Ini ndaneta here, kana kuti ndiri nungo?" (Zvakafanana: Ungazviita sei Kuti Ushande Kunyange Paunenge Usingade Kudaro)

Inobuda, ese ari maviri mukana chaiwo. Kuneta kwepfungwa uye kupera simba kwakasiyana zvachose, anodaro Kevin Gilliland, Psy.D, chiremba wezvepfungwa uye mukuru mukuru weInnovation 360 muDallas. Nekudaro, ese ari maviri anotamba mune mumwe nemumwe uye anogona kukanganisa mumwe nemumwe.

Heano maitiro ekutaura kana iwe wakaneta zvechokwadi, kana kungove usina shungu-uye zvekuita nezvazvo.

Zviratidzo Kuti *Chaizvo* Waneta

Vanokonzeresa kuneta kwemuviri vanowanzo kuve vanowedzeredza kana kushaya hope. "Vanhu vazhinji vanofunga nezve 'kunyanyisa' sechimwe chinhu chingangobata vatambi vepamusoro, asi hachisi chokwadi," anodaro Sheri Traxler, M.Ed., murairidzi wezvehutano anozivikanwa uye anorovedza muviri. "Unogona kuve newbie wekurovedza muviri uye neruzivo rwekuwedzeredza-kunyanya kana uchibva kunogara hupenyu hwekugara uchienda kunodzidzisa kwehafu marathon, semuenzaniso." (Cherechedza nzira yakanakisa yekudzidzira kudzoreredza purogiramu yako.)

Zviratidzo zvekuwedzera zvinosanganisira kuwedzera kwekuzorora kwemoyo, kurwadza kwemasuru kusingaparadzi mukati me48 kusvika maawa 72 mushure mekushanda, kutemwa nemusoro, uye kuderera kwechido (kusiyana nekuwedzera kwechido, chinowanzoitika nekuwedzera kwekuita muviri), maererano ne Traxler. Kana iwe ukaona chero cheizvi zviratidzo, tora mazuva mashoma ekuzorora uye kupora. (Heano zvimwe zviratidzo zvinomwe zvaunoda zvakanyanya zuva rekuzorora.)

Chimwe chikonzero chikuru kunyimwa kurara-inova chikonzero chakajairika, anodaro Traxler. "Unogona kunge usiri kurara maawa akakwana kana hunhu hwako hwekurara husina kunaka," anotsanangura.

Uchiri kuneta kunyange mushure mekunge warara kwemaawa masere kana anopfuura? Ichi chiratidzo chekuti hausi kurara zvakanaka, anodaro Traxler. Imwe tsananguro: Iwe unomuka uchinzwa kuzorora mushure mekurara "kwakanaka" kwehusiku, asi wozoita 2 kana 3 pm, unorova madziro. (Rimwe divi chinyorwa: Kurova a kureruka na2 kana 3 p.m. zvakajairika, nekuda kwemaitiro edu echisikigo ecircadian, anodaro Traxler. Kurova a wall izvo zvinoita kuti unzwe wakaneta zvachose hazvisi.)

Zvinokonzera kurara-kwakasarudzika kurara zvinogona kubva pakunetseka uye mahormone kusvika kune thyroid kana adrenal nyaya, anodaro Traxler. Kana iwe uchifungidzira kuti hausi kurara zvakanaka, danho rinotevera nderekuona chiremba wako wekutanga kana endocrinologist. "Tsvaga MD uyo ari zvakare naturopath kana anoshanda mushonga nyanzvi, kuti vatarise zvakanyanya muropa rako, kudya kunovaka muviri, uye nematanho ekuziva kuti chii chiri kuitika," Traxler anoratidza. (Zvakawanda zvinokurudzira kuti zvionekwe: Kurara ndicho chinhu chakakosha pahutano hwako, kusimba, uye kudzikisa uremu.)

Muchinyakare cheAyurvedic (chinyakare, chakazara chechiHindu system yemishonga), kuneta kwemuviri kunozivikanwa se vata kusaenzana. "Apo vata inosimuka, muviri nepfungwa zvinopera simba uye kuneta kunotanga," anodaro Caroline Klebl, Ph.D., mudzidzisi weyoga ane chitupa uye nyanzvi muAyurveda. Sekureva kwaAyurveda, izvi zvinogona kusimuka kubva pakuita zvakanyanya uye kushaya hope, asi zvakare kudya chikafu, kusaresa, uye kunyanyisa kushandisa zvinokurudzira, zvakaita se caffeine. (Inoenderana: 5 Nzira Dzakareruka dzekubatanidza Ayurveda Muhupenyu Hwako)

Kuti ukunde kuneta nenzira yeAyurvedic, zvakakosha kurara maawa enguva dzose-anenge maawa masere pazuva, zvichida kuenda kunorara na10 kana 11 pm, anodaro Klebl. "Idya nguva dzose uye kudya kunovaka muviri, kusanganisira michero, miriwo, zviyo, uye mapuroteni, pasina kudya zvakanyanya kana zvishoma, uye kuderedza kana kubvisa caffeine." Saka, chaizvo, zvese zvawakambonzwa nezve kudya zvine hutano. (Izvo zvinonyatsoenderana nezvinotaurwa nedzimwe nyanzvi nezve nzira yekurara yakanakisa.)

Zviratidzo Unongobhowekana kana Kushupika

Kuneta mupfungwa chinhu chaicho zvakare, anodaro Gilliland. "Zuva rinoshungurudza kubasa kana kushanda zvakanyanya purojekiti inogona kupedza mafuta epfungwa dzedu kwezuva, zvichiita kuti tinzwe takaneta." Uyezve, zvinogona kukanganisa kurara kwedu usiku sezvo pfungwa dzedu dzisingakwanisi "kudzima," kuenderera mberi nekukuvadza kwekurara kusina kunaka, anotsanangura kudaro. (Ona: Nzira 5 dzekuderedza Kushushikana Mushure meZuva Rakareba uye Kukurudzira Kurara Zvirinani Husiku)

Asi ngativei vechokwadi: Dzimwe nguva isu tinongonzwa kusakurudzirwa kana nehusimbe. Kana iwe uri kushamisika kana zvirizvo, tora iyi "bvunzo" iyo kubva kuna Traxler: Zvibvunze kana iwe uchizonzwa uine simba kana ukakokwa kuti uite chinhu chako chaunofarira pasi pano izvozvi-kungave kuri kutenga kana kuenda kunodya . Traxler anoti, "Kunyange kana mitambo yaunofarira isinganzwiki kunge inonakidza, unenge wakaneta."

Une dambudziko nekufungidzira? Imwe nzira yekuyedza kana wapererwa zvechokwadi IRL: Gadzira kuzvipira kushoma, uye namatira pazviri, inodaro Traxler. "Gadzira mashoma (mashanu- kusvika gumi-maminetsi) kuedza kuita chero chauri kuyedza kuita, kungave iko kurovedza muviri kujimu kana kubika kudya kwemanheru kumba."

Kana iri yekurovedza muviri, pamwe chako chakaderera kuzvipira ndechekungopfeka mbatya dzako dzekurovedza muviri kana kutyaira kuenda kujimu uye kutarisa mukati. Kana iwe ukatora nhanho iyoyo, asi iwe uchiri wakaneta uye uchitya iko kurovedza muviri, usazviite. Asi mikana iripo, kana iwe uchingonzwa pfungwa-kwete panyama-wakaneta, iwe unozokwanisa kuungana uye kuteedzera kuburikidza nayo. Kana uchinge watyora inertia (iwe unoziva: zvinhu pakuzorora zvinogara pakuzorora), iwe unenge uchizonzwa zvakanyanya kusimbiswa.

Icho, muchokwadi, ndiyo kiyi yemhando ipi neipi yekuneta kwepfungwa kana kufinhwa: Bvarura iyo inertia. Zvakafanana zvinoenda kana iwe ugere padhesiki rako, uchinzwa maziso ako achirema uye achiremerwa, panguva yekunonoka kweChitatu masikati. Mhinduro yacho: Simuka ufambe, anodaro Traxler. "Tambanudza padhesiki rako kana mukamuri yekukopa, kana kubuda uye famba uchitenderedza bhuroko kwemaminitsi gumi," anodaro. "Kuwana muyero wezuva ndiyo imwe nzira huru yekurova kupera kwemasikati."

Muchivanhu cheAyurvedic, usimbe kana kufinhwa kunozivikanwa sea kapha kusaenzana, Klebl anonyora, uye inomuka kubva mukusaita basa kana kudyisa. Nzira yakanakisa yekudzikisa kusaenzana kwekapha ndeye, zvakare, kufamba. (Ona: Hezvino Izvo Zvaunofanira Kuziva Nezve Kurara-Kudzidzira Kuteedzera) Klebl anokurudzira matatu kusvika mashanu maawa ekurovedza muviri pasvondo. Uyezve, iva nechokwadi chekusakotsira, anodaro. "Seta alarm mangwanani womuka kuti udzidzire yoga kana famba mangwanani-ngwanani." Zvakare, ita shuwa kuti uri kudya zvishoma manheru, pamwe nekuderedza madyiro ako eshuga uye manwiro ako ezvikafu zvine mafuta nedoro.

Zvaunofanira Kuita Kana Wakaneta, Simbe, kana Zvese

Kana iwe uchigara uchinzwa kupera simba, tarisa izvi zvishanu zvinofungidzirwa usati waenda kuna chiremba, anodaro Gilliland. "Ona kuti uri kuita sei munzvimbo idzi shanu dzehupenyu hwako, uye ipapo enda kuna chiremba unomhanya kunoongorora, "anodaro." Isu tinowanzoenda nenzira yakapesana, tichimhanyira kuna chiremba wedu kutanga tisingatarise zvikonzero zvekuneta kwedu. "

• Kurara: Uri kuwana kurara zvakakwana here? Nyanzvi dzinokurudzira maawa manomwe kusvika mapfumbamwe. (Tsvaga chaizvo kurara kwakadii kwaunonyatsoda.)

• Chikafu: Kudya kwako kwakadii? Uri kudya zvakawandisa zvakabikwa, shuga, kana caffeine? (Uyezve funga izvi zvekudya kuti unyatsorara.)

• Exercise: Uri kufamba zvakakwana zuva rese here? Vazhinji maAmerican havasi, izvo zvinogona kukonzera kunzwa kwekuneta, anotsanangura Gilliland.

• Stress Kushungurudzika hakusi chinhu chakaipa, asi kunogona kukanganisa simba rako uye kurara. Ita nguva yekuzvichengeta-wega uye maitiro ekuderedza kushungurudzika.

• Vanhu: Vanhu muhupenyu hwako varikukudzikisa, kana kukusimudzira? Uri kupedza nguva yakakwana nevadiwa here? Kusurukirwa kunogona kutiita kuti tinzwe takaneta, kunyangwe vatangiri, anodaro Gilliland.

Iyo yakaita senge iyo ndege ndege oxygen mask fananidzo: Iwe unofanirwa kuzvitarisira iwe nemuviri wako kutanga usati wabatsira chero mumwe munhu. Saizvozvo, kana zvasvika pakuzvitarisira, funga nezvepfungwa dzako sefoni yako, anoratidza Gilliland. "Unochaja foni yako husiku hwoga hwoga. Zvibvunze kuti: Uri kuzvibhadharisa zvekare?" Sezvaunoda kuti foni yako ive pa100 muzana yebhatiri simba paunomuka, iwe unoda kuti muviri wako nepfungwa zvive zvakafanana, anodaro. Tora nguva yekuzvimisazve uye wozvizadza wega manheru ega ega, uye newewo unenge uchishanda pa100 muzana.

Ongororo ye