Maitiro Ekurara Nani Zvirinani Kana Kushushikana Kuri Kuparadza Zzz Yako

Zvemukati

• Ita Kutsvaira Kwakachena
• Teerera Wachi Yako
• Sarudza Zvokudya Zvokukubatsira Kukotsira
• Ongororo ye

Kune vakawanda, kurara zvakanaka usiku hungori chiroto izvozvi. Maererano neimwe ongororo, 77 muzana yevanhu vanoti zvinonetsa zvecoronavirus zvakakanganisa ziso ravo rekuvhara, uye 58 muzana vanotaura kuti vari kuwana kurara kushoma kweawa husiku hwega hwega.

"Tese tiri pasi pekushushikana kukuru, uye izvozvo zvinokanganisa kugona kwedu kurara," anodaro Nicole Moshfegh, chiremba wezvepfungwa muLos Angeles uyo ane hunyanzvi hwekurapa kushaya hope uye munyori we Bhuku reKurara. Asi kushushikana nekushushikana hazvidi kuti ubvise yako zzz's. Aya mazano akapupurirwa achakubatsira iwe kudonha - uye kugara - wakarara.

Ita Kutsvaira Kwakachena

Imwe nzira iri nyore kushushikana uye kurara zvakapindirana? Imba yekurara ine zvinhu zvakawanda inogona kukuchengeta usiku, maererano netsvakiridzo yakaitwa naPamela Thacher, Ph.D., chiremba wepfungwa paSt. Lawrence University muNew York. "Kana imba yekurara izere nezvinhu paunopinda husiku, vanhu vazhinji vanonzwa vaine mhosva," anodaro. "Uropi hwako hunofunga kuti inguva yekuregeredza iyo clutter, inotora kushanda nesimba kwepfungwa, kana kugadzirisa iyo clutter, iyo inoda kushanda nesimba." Kushanda uri pamba kwatowedzera kuipa. "Kazhinji nzvimbo yakavanzika, yakanyarara yekushanda iimba yako yekurara," anodaro Thacher. "Iye zvino watora laptop nemapepa imomo, zvichigadzira kuwanda kukuru."

Kuti udzore kusagadzikana, bvisa izvo zvausingade, anodaro. Ruramisa nzvimbo yako yekushandira usiku kuratidza kuti zuva rebasa rapfuura. Pakupedzisira, "edza kupatsanura mubhedha wako kubva kunzvimbo yako yebasa," anodaro. "Zvichida isa chiJapan screen kuti ugadzire muganho pakati pezviviri. Izvi zvinoudza uropi hwako kuti nzvimbo yako yekurara ine runyararo uye itsvene. " (Yakabatana: 5 Zvinhu Zvandakadzidza Pandakamira Kuunza Yangu Nhare mbozha Kurara)

Teerera Wachi Yako

Inguvai yaunobuda pamubhedha ndiyo inonyanya kukosha pakurara kwakanaka, anodaro Moshfegh. "Nekuda kwemitambo yetsimba inotitonga, tinofanirwa kumuka nguva dzose mazuva ese," anodaro. "Kana ukanonoka kurara, iwe unenge usina kuneta usiku uye uchinetseka kurara, izvo zvinorasa wachi yako."

Simuka mukati meawa imwe yenguva yako yenguva dzose, zvisinei kuti wakaenda kunorara nguvai, kuitira kuti kunetseka kwako uye dambudziko rekurara riwedzere kuwedzera. (Kana iwe usingakwanisi kuita seunozunungusa maitiro ako eusiku, iwe unogona kunge uine chirwere ichi chekurara.)

Sarudza Zvokudya Zvokukubatsira Kukotsira

Uturu hwako hutano uye yako yekurara mhando zvakabatana zvakananga, tsvagiridzo inoratidza. Uye zvaunodya zvine basa guru. Probiotic mune zvekudya senge yogati, kimchi, uye miriwo yakaviriswa inogona kusimudzira hutano hwekurara, vanotsvaga vanoti. Uye prebiotics, iyo yedu gut bugs inoda kuti ibudirire uye iri mukudya sereki, artichokes, uye hanyanisi, inogona kukurudzira kurara uye zvakare kutidzivirira kubva mukushushikana, yekutanga tsvakiridzo yakawana. Ita izvi zvekudya zvive chikamu chekudya kwako kuitira kuti utore kushushikana kwako uye nenyaya dzekurara.

Uye ziva izvi: Iyo yekudzoreredza zs iwe yauchange uchiwana kubva pakudya kurudyi zvakare ichabatsira rako gut. Kunyanya kurara kwako, zviri nani uye zvakasiyana-siyana gut microbiome yako, maererano neongororo yazvino kubva kuNova Southeastern University muFlorida. (BTW, heino chikonzero nei uri kuita *zvinoshamisa* zviroto panguva yekuvharirwa.)

Rakaumbwa Magazini, Gumiguru 2020 nyaya

Ongororo ye