Zuva Rakakwana Rokurara Kwehusiku Hwakakwana

Zvemukati

• Mangwanani
• Masikati
• Manheru
• Ongororo ye

Funga kumashure panguva yekupedzisira iwe pawakarara zvakanaka husiku. Kana husiku hwapfuura hunouya mupfungwa, rombo iwe! Asi zvinogona kunge zvichinetsa kuyeuka kana uine ziso rakanaka manheru ega ega kwevhiki-uye iwe uri muruzhinji. ICentral for Disease Control and Prevention (CDC) inofungidzira makumi mashanu kusvika makumi manomwe emamiriyoni ekuAmerica vanehope kana kumuka kusagadzikana uye inodaidzira kurara kwakakwana chirwere cheveruzhinji.

Kuti ikubatsire kurara zvakanyanya husiku, pane zvimwe zvinhu zvaunogona kuita muswere wese wezuva kuitira kuti urare nekukurumidza-uye kurara. Uye nepo mamwe eaya matipi angakubatsira kuti uwane kuzorora zviri nani manheru ano, ziva kuti kurara kwakanaka manheru ega ega kunogona kutora mwedzi mishoma yekuisa maitiro aya munzvimbo, anodaro Gerald Suh, M.D., uyo ane bhodhi-yakasimbiswa mukurapa kwekurara.

"Chimwe chezvinhu zvakakosha iwe chaungaite pakurara kwako kuve neyakajairwa kuchengetedza yako circadian mutinhimira zvakajairika," Suh ​​anodaro. Circadian rhythm yako chikamu cheuropi chako chinodzora kutenderera kwemuviri wako kwepanyama. Iye nedzimwe nyanzvi dzekurara vanokurudzira kuenda kunorara nekumuka nguva dzakafanana zuva rega rega uye kuona huwandu hwemaawa ekuvhara-ziso muviri wako unoda kushanda zvakanaka. Isu tinoziva kuti kuvhara panguva imwe chete uye kusimuka pane yakadzikama purogiramu zvinowanzo nyore kutaurwa zvinoitwa, saka heino dzimwe nzira dzekuisa zuva rako kumusoro kuti uwane mhando zzzs.

Mangwanani

Kufunga

1. Vhura mapofu ako uye maketeni. Kuzviratidza kumambakwedza ezuva kunobatsira muviri wako kumuka nekugadzirisa wachi yako yekubereka uye kuichengeta iri munzira, Suh anodaro.

2. Pair carbs nemaprotein pakudya kwemangwanani. Tanga zuva rako nechimwe chinhu kuti simba rako riende kuitira kuti muviri wako uzive kuti urikupa chikafu, anodaro Elisa Zied, RD.N., munyori we Mudiki Svondo Inotevera: Yako Yekupedzisira Rx yekudzosera iyo Clock, Wedzera Simba uye Tarisa uye Unzwe Uchiri Mudiki mumazuva manomwe. Kutanga nekadhishi kadiki kezviyo-zviyo, oatmeal, mbiriso yegorosi, kana gorosi rakazara muffin yeChirungu sehwaro hwekudya, wozoikomberedza nemapuroteni akadai sezai, nzungu nembeu, yogati, kana mukaka. Iyi combo inobatsira nekukuchengetedza iwe uchigutsikana uye uzere, uye nekukupa iwe simba risingaperi, Zied anodaro.

3. Inwa zvinwiwa zvako zvine caffeine usati wadya masikati. "Zvifunge seshiri yekutanga kana zvasvika pakushandisa caffeine," anodaro Zied. Kune vanhu vazhinji vane hutano, mwero wecaffeine-200 kusvika ku 300 mg, kana anenge maviri kana mana makapu ekofi yakabikwa-haina kukuvadza, sekureva kweMayoClinic.org. Asi nyanzvi dzinobvumirana kuti kubvisa caffeine masikati kunogona kuva imwe yenzira dzakanakisisa dzekuvandudza kurara kwako. Edza kudzivisa zvinwiwa zvine caffeine mushure me2. (kana pane angangoita maawa matanhatu usati waronga kurara).

Masikati

Kufunga

1. Wedzera mapuroteni kumasikati. Zvakakosha kudya zvakawanda zvemhando yepamusoro-zvikafu zvakazara mapuroteni muswere wose wezuva kuti zvikupe simba. Sanganisira zvekudya zvakaita sesoyabhinzi, mukaka usina mafuta mashoma, hove, nyama, nehuku, Zied anopa zano.

2. Tora kumborara kwekatsi. Kana iwe uchikwanisa kutora kumborara, chengeta kusvika pasi pemaminitsi makumi matatu uye uchizviita pakati pa2 na3 pm, Suh anokurudzira. "Inogona kukubatsira kushanda, kunyanya kana iwe uchinzwa kunge usiri kuwana zvakakwana kurara husiku." Kana iwe watove wakanyatso zorora kubva pahusiku hukuru hwekurara, iwe unogona kutsika danho iri.

3. Dzidzira usati wadya. Nepo zvidzidzo zvichisiyana panguva yakanakisa yekurovedza muviri, kazhinji, kupedzisa kurovedza muviri kwako masikati kana manheru kwakanakira kuve nechokwadi kuti haisi kukanganisa kurara kwako, anodaro Suh. Kuita maekisesaizi kunomutsa tembiricha yemuviri, saka iwe unoda kupa muviri wako nguva yakakwana yekuti utonhorere sezvo kudzikira kwetembiricha yemuviri kuchikubatsira iwe kurara. Kunyange munhu wese akasiyana uye manheru mashandiro anogona kushanda zvakanakira iwe uye yako purogiramu, kana iwe uchifungidzira kuti iri kukanganisa kurara kwako, edza neyekutanga kurovedza muviri maitiro.

4. Kukwana muhutano. Kunyangwe iwe uine zuva rakabatikana, edza kuita chimwe chiitiko. Sekureva kweNational Sleep Foundation, kurovedza muviri chero rudzi kunogona kubatsira kuvandudza kurara masikati, uye vanozviratidzira vega vanoita zvekurara zvirinani pane vasiri maekisesaizi, kunyangwe kana vari kuwana iwo akaenzana maawa emahusiku humwe. Kumwe kutsvagurudza kunoratidzira kuti kurovedza muviri kweaerobic kwemwedzi mishoma kunogona kubatsira kuvandudza hunhu hwekurara, manzwiro, uye huwandu hwehupenyu hwese.

5. Cheka doro maawa mana usati warara. Kunyangwe kunwa doro kunogona kuita kuti unzwe wakasununguka uye pamwe nekurara, zvinogona kukanganisa kunaka kwekurara uye kutungamira kuti umuke husiku hwese, anodaro Suh. Vaya vanonyatsonzwa kurara vanofanira kudzivisa doro pakati pemaawa mana kusvika matanhatu vasati varara. Kana iwe uchizonwa doro, rinwe pamwe nekudya kwako kwemanheru, Zied anoratidza. [Tita matipi aya!]

Manheru

Kufunga

1. Ivai nemanheru akareruka asi akazara. Kuve nekudyiwa kwepasta yegorosi kana mupunga wakasviba pakudya kwemanheru kunopa muviri wako zvinovaka muviri kubva kune iwo makabhohaidhiretsi kugadzira serotonin inozorodza iwe. Pedzesa chikafu chako nesarudzo dzine hutano senge mavheji uye shoma shoma yeprotein yakaonda kukubatsira kuti unzwe kugutsikana pasina kuputika kukuru. Kuva nedumbu rakazara kana kusadya kunogona kukanganisa kurara. Kana iwe ukadya chisvusvuro mangwanani uye uchida tudyo tudiki usati warara, kusveta kadiki-yakadzvanywa tudyo kweawa kana maviri nguva yekurara isati yabatsira nekurara. Iva nendiro diki yezviyo nemukaka, nzungu, pretzels, oatmeal, michero mitsva, zviyo-zviyo zvinotsemura, kana popcorn yemhepo.

2. Mellow panze. Kana iwe uchinetseka kudzika pasi husiku uye pfungwa dzako dzichimhanya, funga kudzidzira kufungisisa, kudzika kufema matekinoroji, kana kushambadzira pfungwa dzako. Chero chiitiko chinokubatsira kuti uzorore chinodzikisira yako metabolic rate kubatsira kukurudzira kurara, Suh anodaro. Iwe unogona zvakare kuedza aromatherapy, kunwa inopisa herbal tii, kana kugeza inopisa 90 maminetsi usati warara. Pfungwa ndeyokuti inosimudza tembiricha yemuviri wako kwenguva yakati rebei, uye kupisa kunoburitswa kunogadzira kunyura mutembiricha yemuviri panguva yakakodzera inorara.

3. Gadzira nharaunda yako. Zvakanaka iwe unofanira kurara muimba ine rima (uye mwenje inodzima musati warara inogona kubatsira zvakare) ine tembiricha zvishoma pane inotonhorera side, kutenderedza 60 kusvika 68 madhigirii, uye iva nechokwadi kuti kwakanyarara. Kune boka remaapplication e-smartphone uye zvishandiso zvinopfekwa zvinogona kuteedzera maitiro ako ekurara kuitira kuti iwe uone kuti ndeupi tembiricha yakakonzera yemhando yepamusoro yekuvhara-ziso kwauri.

4. Simba pasi kweawa usati warara. Zvakanakisisa kudzima zvese zvako zvemagetsi usati waenda kunorara uye zvakatonyanya neizvo zvinoburitsa mwenje webhuruu, iyo inodzvinyirira kugadzirwa kwemelatonin uye inoshandura mutinhimira we circadian kune imwe nguva inotevera, Suh anodaro. Bvisa TV, isa piritsi racho kure, rega kutumira mameseji uye kubhurawuza pafoni yako, uye funga kuisa yako e-kuverenga kurara futi, anodaro Suh. Kwete chete izvo zvemagetsi 'zvebhuruu mwenje kuburitswa kunogona kudzivirira kurara, asi kumwe kutsvagurudza kunoti vanogona kurwisa kuneta. Vamwe e-vaverengi vakatora maficha anofanirwa kubatsira nekuverenga husiku, asi inogona kunge iri zano rakanaka kuchinjira kumabhuku epepa mapepa kwehusiku hushoma kuti uone kana izvo zvichikonzera kurara kuri nani. Unoda inenge awa mushure mokudzima magetsi aya sezvo zvichitora nguva kuti chiedza chidzikire kuti chiwedzere kugadzirwa kwemuviri kwe melatonin, iyo inoita basa guru mukukonzera kurara.

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Ongororo ye