20 Mazano Akareruka Anokubatsira Iwe Kurara Kurara nekukurumidza

Zvemukati

• 1. Dzikisa tembiricha
• 2. Shandisa nzira yekufema 4-7-8
• 3. Wana purogiramu
• 4. Kuziva masikati machena nerima
• 5. Dzidzira yoga, kufungisisa, uye kufunga
• 6. Dzivisa kutarisa wachi yako
• 7. Dzivisa kurara masikati
• 8. Tarisa zvaunodya uye nguva yaunodya
• 9. Teerera kumimhanzi inozorodza
• 10. Ita maekisesaizi masikati
• 11. Gadzikana
• 12. Dzima zvese zvemagetsi
• 13. Edza aromatherapy
• 14. Dzidzira kunyora usati warara
• 15. Deredza zvine caffeine uye unwe chinwiwa chinozorodza
• Gadzirisa nzvimbo yako yekurara
• 17. Verenga chimwe chinhu
• 18. Tarisa pakuedza kuramba wakamuka
• 19. Fungidzira zvinhu zvinokufadza
• 20. Edza zvinowedzera-kurara zvinowedzera
• Chinokosha
• Chikafu Gadzirisa: Chikafu chekurara zvirinani

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Kurara kwakanaka kwakakosha zvakanyanya.

Inokubatsira kuti unzwe zvakanaka uye inoita kuti muviri wako nepfungwa zvishande zvakanaka.

Vamwe vanhu havana dambudziko kurara. Nekudaro, vamwe vazhinji vane kunetsekana kwakanyanya kudonha uye kuramba vakarara nehusiku.

Kurara kwakashata kunogona kuve nemhedzisiro kumativi mazhinji emuviri wako nehuropi, kusanganisira kudzidza, ndangariro, manzwiro, manzwiro, uye akasiyana akasiyana ehupenyu mabasa ().

Hedzino makumi maviri nzira dzakareruka dzekurara nekukurumidza sezvazvinogona.

1. Dzikisa tembiricha

Tembiricha yemuviri wako inochinja paunorara. Muviri wako unotonhora paunorara uye unodziya paunomuka (2, 3).

Kana imba yako ichidziya zvakanyanya, unogona kunetseka kurara. Kuisa yako thermostat kune inotonhorera tembiricha iri pakati pe60-67 ° F (15.6-19.4 ° C) inogona kubatsira (4).

Zvido zvemunhu mumwe zvichasiyana, saka tsvaga tembiricha inoshanda zvakanyanya kwauri.

Kugeza nemvura inodziya kana kushambidza kunogona kubatsirawo kukurumidza kushanduka kwetembiricha yemuviri. Sezvo muviri wako unotonhora pasi mushure, izvi zvinogona kutumira chiratidzo kuuropi hwako kuti uende kunorara (5).

Imwe ongororo yemabhuku yakawana kuti kutora bhavhu rinopisa kana shawa usati warara zvinogona kugadzirisa mamwe maratidziro ekurara, senge kugona kwekurara uye mhando yekurara.

Kurara kwakanaka kunoreva nguva yaunopedza wakarara pamubhedha zvinopesana nekurara wakamuka.

Vanhu vakageza kana mashawa achiyera pakati pe104 ° F -108.5 ° F (40.0 ° C - 42.5 ° C) 1 kusvika 2 maawa nguva yekurara isati yawana mibairo yakanaka.

Vakataura kuvandudzwa muhope dzavo kunyangwe mabhati avo kana mashawa akagara kwemaminetsi gumi.

Kutsvaga kwakawanda kunodiwa, asi izvi zvakawanikwa zviri kuvimbisa ().

2. Shandisa nzira yekufema 4-7-8

Iyo "4-7-8" nzira iyo Dr. Andrew Weil vakagadzira iri yakapusa asi ine simba yekufema nzira inosimudzira kudzikama uye kutandara. Izvo zvinogona zvakare kukubatsira iwe kusununguka usati warara (7).

Iyo yakavakirwa pamabatirwo ekudzivirira mweya anodzidziswa kubva kuyoga, uye inoumbwa neyekufema maitiro anodzoreredza huta. Inogona kuitiswa chero nguva iwe paunonzwa kunetseka kana kushushikana.

Heano matanho:

1. Kutanga, isa muromo werurimi rwako kuseri kwemazino epamusoro epamberi.
2. Exhale zvakakwana kuburikidza nemuromo wako uye ita "whoosh" kurira.
3. Vhara muromo wako, uye inhale kuburikidza nemhino dzako nepfungwa kuverenga kusvika 4.
4. Bata mweya wako, uye nepfungwa kuverenga kusvika pa7.
5. Vhura muromo wako uye buritsa mweya zvachose, uchiita "whoosh" kurira uye kwepfungwa kuverenga kusvika ku8.
6. Dzokorora kutenderera uku kanokwana katatu dzimwe nguva.

Iyi nzira inogona kukuzorodza uye ikubatsire kurara nekukurumidza.

3. Wana purogiramu

Vanhu vazhinji vanoona kuti kumisikidza kurara purogiramu kunovabatsira kurara nyore.

Mumuviri wako unechimiro chake chehunhu chinonzi circadian mutinhimira. Ino yemukati wachi inocherekedza muviri wako kuti unzwe kuchenjera masikati asi wakarara usiku ().

Kumuka nekuenda kunorara panguva dzakaenzana zuva rega rega kunogona kubatsira wachi yako yemukati kuchengeta purogiramu yenguva dzose.

Kamwe kana muviri wako ukachinjika kune ino purogiramu, zvichave nyore kurara uye kumuka wakakomberedza panguva imwechete mazuva ese ().

Zvakakoshawo kuti utore maawa manomwe kusvika mapfumbamwe ekurara manheru ega ega. Izvi zvakaratidzirwa kuve inguva yakakwana yekurara kwevakuru ().

Pekupedzisira, zvipe iwe maminetsi makumi matatu kusvika kumakumi mashanu kusvika kumashanu kuti udzikise pasi manheru usati warara. Izvi zvinobvumira muviri wako nepfungwa kuzorora uye kugadzirira kurara ().

4. Kuziva masikati machena nerima

Chiedza chinogona kukanganisa wachi yemukati yemuviri wako, iyo inodzora kurara uye kumuka.

Kuratidzwa kwechiedza zvisina kujairika kunogona kutungamira mukukanganisa kwemitambo, zvichiita kuti zvive zvakaoma kurara uye kuramba wakamuka ().

Pakati pezuva, kuisa muviri wako pachiedza chakajeka kunouudza kuti ugare wakangwarira. Ose masikati echisikirwo uye ekunyepedzera mwenje, senge mhando yakaburitswa kubva kune e-kuverenga, ine mhedzisiro pane yako kungwarira (,).

Husiku, rima rinosimudzira kunzwa kwekurara. Muchokwadi, tsvagiridzo inoratidza kuti rima rinosimudzira kugadzirwa kwemelatonin, yakakosha kemikari yekurara. Muchokwadi, mutumbi unoviga zvishoma melatonin mukati mezuva (13, 14).

Buda uye uratidze muviri wako kune chezuva kana chakagadzirwa chakajeka chakajeka mukati mezuva rese. Kana zvichibvira, shandisa machena machena kuita kuti imba yako ive nerima husiku.

Tenga machira machena online.

5. Dzidzira yoga, kufungisisa, uye kufunga

Kana vanhu vakamanikidzwa, vanowanzo kuve nedambudziko rekurara ().

Yoga, kufungisisa, uye kufunga zvishandiso zvekudzikamisa pfungwa nekuzorodza muviri. Uyezve, ivo vese vakaratidzirwa kunatsiridza kurara (,, 17, 18,).

Yoga inokurudzira tsika yekufema maitiro uye kufamba kwemuviri kunoburitsa kunetseka uye kunetsekana kwakaunganidzwa mumuviri wako.

Kutsvagurudza kunoratidza kuti iyo yoga inogona kuve nemhedzisiro pane ekurara parameter senge yekurara mhando, kugona kurara, uye nguva yekurara (,).

Kufungisisa kunogona kusimudzira mazinga e melatonin uye kubatsira iyo huropi mukuwana iyo chaiyo mamiriro uko kurara kunowanikwa nyore (17).

Chekupedzisira, kufunga kunogona kukubatsira kuti urambe uchitarisa pane zviripo, kunetseka zvishoma paunenge uchirara, uye kunyangwe kushanda zvirinani mukati mezuva (18,).

Kudzidzira imwe kana ese eaya matekiniki kunogona kukubatsira kuwana zororo rakanaka rehusiku uye kumuka wakagadzirwazve.

6. Dzivisa kutarisa wachi yako

Zvakajairika kumuka pakati pehusiku. Zvisinei, kusakwanisa kubatwa nehope kunogona kukanganisa kuzorora kwakanaka kweusiku ().

Vanhu vanomuka pakati pehusiku kazhinji vanowanzo tarisa wachi uye vanofungisisa nezve chokwadi chekuti havagone kudzoka vakarara.

Kutarisa wachi kwakajairika pakati pevanhu vane hope. Aya maitiro anogona kukonzera kushushikana pamusoro pekurara ().

Kuita kuti zvinhu zviwedzere kuipa, kumuka nguva nenguva usina kurara zvakare kunogona kukonzera muviri wako kukudziridza tsika. Nekuda kweizvozvo, unogona kuzviwana uchimuka pakati pehusiku manheru ega ega.

Kana zvichibvira, zviri nani kubvisa wachi kubva mumba mako. Kana iwe uchida alarm mune iyo kamuri, iwe unogona kushandura wachi yako uye kudzivisa kuitarisa paunomuka pakati pehusiku.

7. Dzivisa kurara masikati

Nekuda kwekusarara zvakanaka husiku, vanhu vane hope vanowanzo kurara masikati, izvo zvinowanzo kutungamira pakurara masikati.

Nepo kurara kwenguva pfupi kuchinge kwakabatanidzwa nekuvandudzwa mukusvinura uye kugara zvakanaka, pane maonero akasanganiswa nezve mhedzisiro yekurara pakarara kwehusiku.

Zvimwe zvidzidzo zvakaratidza kuti kurara kwenguva refu kwakareba (kanokwana maawa maviri), uye kunonoka kunogona kutungamira kuhunhu husina kunaka hwekurara usiku uye kunyangwe kurara kwekutadza (,).

Mune ongororo yevadzidzi vekoroji mazana mana nemakumi mana, husiku hwehusiku hwakashata hwekurara hwakaonekwa kune avo vakataura kutora katatu kana kupfuura pasvondo, avo vakarara kwemaawa anopfuura maviri, uye avo vakanonoka kunonoka (pakati pa6 pm na9 pm) ( ).

Chidzidzo che1996 chakawana kuti vakuru vakura avo vairara kakawanda vaive nehunhu hwakaderera hwekurara panguva yehusiku, zvimwe zviratidzo zvekushushikana, uye zvakanyanya kuita mashoma. Ivo zvakare vaive nemukana wekuwedzeredza kupfuura avo vaisambotora hope ().

Imwe ongororo ichangobva kuitwa yevadzidzi vechikoro chepamusoro yakagumisa kuti kurara masikati kwakatungamira kukurara kwenguva pfupi uye kudzikisira kugona kurara ().

Zvimwe zvidzidzo zvakaratidza kuti kurara hakukanganise kurara kwehusiku (, 26).

Kuti uone kana kurara kuri kukanganisa kurara kwako, edza kana kubvisa kurara zvachose kana kuzvimisikidza kumborara kwenguva pfupi (maminetsi makumi matatu kana mashoma) kutanga kwezuva.

8. Tarisa zvaunodya uye nguva yaunodya

Zvinotaridza kuti chikafu chaunodya usati warara chinogona kukanganisa kurara kwako. Semuenzaniso, kutsvagisa kwakaratidza kuti kudya kwepamusoro-carb kunogona kukuvadza kuzorora kwakanaka kwehusiku.

Kuongororwa kwezvidzidzo kwakapedzisa kuti kunyangwe hazvo kudya kwakanyanya-carb kunogona kukuita kuti ubate hope nekukurumidza, hakuzove kuzorora kwekurara. Pane kudaro, kudya kwemafuta akawanda kunogona kukurudzira kurara kwakadzama uye kuzorodza (,).

Muchokwadi, dzinoverengeka zvekare uye zvitsva zvidzidzo zvinobvumirana kuti yakakwira-carb / yakaderera-mafuta chikafu chakadzora zvakanyanya hunhu hwehope uchienzaniswa neyepasi-carb / yakanyanya-mafuta kudya.

Izvi zvakaramba zviri zvechokwadi mumamiriro ezvinhu apo akanyanya-carb / akaderera-mafuta kudya uye iwo akadzika-carb / mafuta ane mafuta ane huwandu hwakaenzana hweacalorie (,,).

Kana iwe uchiri kuda kudya yakakwira-carb yekudya kwemanheru, iwe unofanirwa kuidya kanenge maawa mana usati warara kuti uve nenguva yakakwana yekuigaya ().

9. Teerera kumimhanzi inozorodza

Mimhanzi inogona kusimudzira zvakanyanya kurara. Inogona kushandiswa kugadzirisa kusagadzikana kwekusarara kwekurara, senge kusarara (, 33).

Kuongororwa kwevechidiki makumi maviri nevatanhatu kwakaratidza kuti mimhanzi inonyaradza yakasimudzira hope dzakadzama (34).

Kuteerera mimhanzi yechiBhudha inogona kunge iri chimwe chishandiso chakakura chekurara zvirinani, sezvo zvichikwanisa kudzikisa huwandu hwenguva yaunotora kuti ubate. Iyi paramende inozivikanwa sekutanga kurara.

Mimhanzi yechiBhudha inogadzirwa kubva kuimba dzakasiyana dzechiBhudha uye inoshandiswa pakufungisisa ().

Kumwe kuongorora kwevanhu makumi mashanu kwakaratidza kuti avo vaiiswa mumhanzi unozorodza kwemaminetsi makumi mashanu nemashanu panguva yekurara vaive nekuzorora uye hope dzakadzama zvichienzaniswa nevaya vasina kuteerera mimhanzi ().

Chekupedzisira, kana mimhanzi inozorodza isingawanikwe, kuvhara ruzha rwese kunogona zvakare kukubatsira kurara nekukurumidza uye kukurudzira kurara kusingamedzwe (37,).

10. Ita maekisesaizi masikati

Chiitiko chemuviri chinowanzoonekwa sechinobatsira pakurara zvine hutano.

Kuita maekisesaizi kunogona kuwedzera nguva uye hunhu hwekurara nekuwedzera kugadzirwa kweserotonin muuropi uye kudzikira kwemazinga ecortisol, iyo yekushushikana kemikari ().

Nekudaro, zvakakosha kuti uchengetedze zvine mwero-kusimba kurovedza muviri uye kwete kuzviwedzeredza. Kunyanyisa kudzidziswa kwakabatanidzwa nehurombo husina kunaka ().

Nguva yezuva raunorovedza muviri yakakoshawo.Kusimudzira kurara kwemhando yepamusoro, kushanda mangwanani-ngwanani kunoratidzika kunge kuri nani pane kushanda kunze kwezuva (,).

Naizvozvo, kuita zvine mwero kusvika pakuita maekisesaizi mangwanani kunogona kuvandudza zvakanyanya kurara kwako uye nekurara kwakawanda kwaunowana.

Famba uchiita zviitiko zvakaita se:

• achimhanya
• kukwira makomo
• kuchovha bhasikoro
• tenesi

11. Gadzikana

Matiresi yakasununguka uye zvekuvata zvinogona kuita zvinokatyamadza pakadzika uye nemhando yekurara.

Matiresi yepakati-yakasimba yakaratidzirwa kuti inokanganisa hutano hwekurara uye kudzivirira kusagadzikana kwekurara uye kusagadzikana kwemhasuru (, 44).

Iko kunaka kwepiro yako kwakakoshawo.

Inogona kukanganisa yako:

• mutsipa munyonga
• tembiricha
• nyaradzo

Imwe yedzidzo diki yakaratidza kuti mafupa mapiro angave ari nani pakurara mhando kupfuura minhenga kana ndangariro furo mapiro (45).

Pamusoro pezvo, kushandisa gumbeze rinoremerwa kunogona kudzikamisa kushushikana kwemuviri uye kubatsira kunatsiridza kurara kwako ().

Chekupedzisira, machira ehembe dzaunopfeka pamubhedha anogona kukanganisa kuti unorara zvakadii. Zvakakosha kuti iwe usarudze mbatya dzakagadzikana dzakagadzirwa nemachira dzinokubatsira iwe kuchengetedza tembiricha inonakidza mukati mehusiku hwese ().

Kuva nemubhedha wakasununguka kunogona kuita kuti zvive nyore kwauri kudonha - kana kugara - kurara. Tenga zvekuvata pamhepo:

• magumbeze ane huremu
• nepakati-akasimba matiresi
• mitsipa yemapfupa

12. Dzima zvese zvemagetsi

Kushandisa zvigadzirwa zvemagetsi pakati pehusiku kunotyisa pakurara.

Kuona TV, kutamba mitambo yemavhidhiyo, kushandisa nharembozha, uye kushamwaridzana pasocial network zvinogona kuita kuti zvikuomere zvakanyanya kudonha - uye kugara - wakarara (,,).

Izvi zvinodaro nekuti michina yemagetsi inoburitsa mwenje webhuruu, iyo yakawanikwa ichibvisa melatonin (51,).

Kushandisa izvi zvishandiso kunochengetedzawo pfungwa dzako mune inoshanda uye inobata nyika.

Zvinokurudzirwa kuti ubvise zvese zvemagetsi uye woisa macomputer uye nharembozha kuitira kuti ugone kuona nzvimbo yakanyarara, isina zvinokanganisa.

Iwe unozogona kukotsira nekukurumidza zvakanyanya kana iwe uchidzidzira hwakanaka hwekurara hutsanana.

Kana iwe uchida kushandisa zvishandiso zvako nguva dzemanheru, zvirinani funga zvekuvharira mwenje webhuruu nemagirazi emaziso kana sefa firita.

Tenga magirazi ebhuruu anovharira magirazi kana bhuruu mwenje screen online.

13. Edza aromatherapy

Aromatherapy inosanganisira kushandiswa kwemafuta akakosha. Inowanzoitwa nevaya vane dambudziko rekurara, sezvo zvingabatsira nekuzorora.

Kuongorora kwakarongeka kweongororo gumi nembiri kwakaratidza kuti kushandiswa kwearomatherapy kwaive kunatsiridza mukurara mhando ().

Mavara akakurumbira ane mhedzisiro pakurara anosanganisira:

• lavender
• damask akasimuka
• chirimwa

Mafuta akasanganiswa akagadzirwa nemidziyo senge ndimu neorenji zvaive zvinoshandawo mukuvandudza hunhu hwekurara (,, 56, 57, 58,).

Kunyangwe paine nzira dzakasiyana siyana dzekushandisa akakosha maoiri, akawanda ekurara zvidzidzo akavakirwa pakufema aromatherapy.

Anokosha mafuta diffuser anogona kubatsira kupomedzera yako kamuri nekuzorodza hwema hunokurudzira kurara.

Tenga maoiri akakosha pamhepo.

14. Dzidzira kunyora usati warara

Vamwe vanhu vanoomerwa nekurara nekuti pfungwa dzavo dzinoramba dzichimhanya mumativi. Kutsvagurudza kwakaratidza kuti izvi zvinogona kuburitsa kushushikana nekushushikana, izvo zvinogona kuunza zvakashata manzwiro uye kukanganisa kurara (60).

Kufambisa uye kutarisa pane zvakanaka pfungwa kunogona kudzikamisa pfungwa uye kukubatsira iwe kurara zvirinani.

Kunyora pasi zviitiko zvakanaka zvakaitika mukati mezuva - kana zvinogona kuitika mune ramangwana - zvinogona kuumba mamiriro ekutenda uye mufaro, kudzikisira zviitiko zvinonetsa, uye kukurudzira zororo rakawanda panguva yekurara.

Muchokwadi, ongororo yevadzidzi vekoreji ve41 yakawana kuti kujenali kwakakonzera kudzikira kwekurara kunetseka uye kunetseka, kuwedzerwa nguva yekurara, uye nekuvandudza hunhu hwekurara (60).

Dzidzira iyi nzira nekuisa parutivi maminetsi gumi neshanu manheru ega ega kuti unyore nezve zuva rako. Izvo zvakakosha kuti utarise kwete kwete chete pazviitiko zvakanaka zvezuva iri asiwo pamanzwiro aunoita panguva iyoyo.

Chidzidzo chakasiyana chakawana kuti kunyora izvo-zvekuita runyorwa, kana chete kwemaminitsi mashanu, zvaitonyanya kushanda kupfuura kushambadzira pakubatsira vechidiki vakuru kurara nekukurumidza ().

15. Deredza zvine caffeine uye unwe chinwiwa chinozorodza

Caffeine inoshandiswa zvakanyanya pakati pevanhu kurwisa kuneta uye kukurudzira kusvinura. Inogona kuwanikwa muzvikafu uye zvinwiwa se:

• chokoreti
• kofi
• sodas
• simba zvinwiwa

Izvi zvinokurudzira zvinogona kuita zvinokuvadza pahunhu hwako hwekurara uye nekurara kwenguva (62, 63).

Kunyangwe mhedzisiro ye caffeine ichisiyana kubva pamunhu kusvika pamunhu, zvinokurudzirwa kuti urege kuzvidya kanenge maawa matanhatu nguva yekurara isati yasvika (63).

Panzvimbo iyoyo, iwe unogona kunwa inonyaradza tii senge chamomile tii. Izvo zvakaratidzirwa kukurudzira kurara uye zororo. Mimwe tii yekurara inobatsira kurara inosanganisira passionflower uye magnolia (,,).

Gadzirisa nzvimbo yako yekurara

Hunhu hwakanaka hwekurara hunogona kutsamira panzvimbo yemuviri wako panguva yehusiku.

Kune matatu makuru ekurara nzvimbo:

• kumashure
• dumbu
• divi

Pachivanhu, zvaitendwa kuti varere kumashure vaive nehunhu hwakanaka hwekurara.

Nekudaro, kutsvagurudza kwakaratidza kuti ichi chingave chisiri chinzvimbo chakanakisa chekurara machiri, nekuti zvinogona kutungamira kumatunhu akavharika, kufema kufema, uye kuridza ngonono ().

Kunyangwe zvido zvemunhu zvoga zvichitora basa rakakosha mukusarudza pekurara, chinzvimbo cheparutivi chinoita senge chakabatana nekurara kwemhando yepamusoro (68).

17. Verenga chimwe chinhu

Kuverenga kunogona kuve chiitiko chakanaka kukubatsira iwe kudzika pasi usati warara. Zvirinani zvevana, zvinoita sekunge nguva yekurara inogona kukurudzira kurara kwenguva refu ().

Nekudaro, zvakakosha kuti unzwisise mutsauko uripo pakati pekuverenga kubva kue-bhuku nebhuku rechinyakare repepa.

Magetsi emagetsi anoburitsa mwenje webhuruu, iyo inoderedza kuchengetedzwa kwemelatonin. Akadzikisa mamelatonin mazinga anoita kuti zvikuomere iwe kurara uye zvichikonzera kuti unzwe kuneta zuva rinotevera (,).

Naizvozvo, zvinokurudzirwa kuti iwe uverenge kubva panyama bhuku kuti uzorodze uye uvandudze kurara kwako.

18. Tarisa pakuedza kuramba wakamuka

Zvinotendwa kuti kana ukaenda kunorara uye ukaedza kuzvimanikidza kurara, mikana yako yekubudirira inodonha zvakanyanya.

Panzvimbo iyoyo, iwe unogona kuyedza inopokana pfungwa. Iyi nzira inosanganisira kuyedza kuramba wakamuka pane kuzvimanikidza kurara.

Izvo zvinoenderana nepfungwa yekuti kushushikana uye kushushikana kunogadzirwa nekuzvimanikidza kurara kunogona kukudzivirira kubva mukuzorora uye kuhwina.

Kutsvagurudza pakupedzisira kwakasanganiswa, asi zvimwe zvidzidzo zvakaratidza kuti vanhu vanoshandisa nzira iyi vanowanzo kurara nekukurumidza ().

19. Fungidzira zvinhu zvinokufadza

Panzvimbo pekurara pamubhedha uchinetseka uye kufunga nezve zvinhu zvinonetsa, fungidzira nzvimbo inoita kuti unzwe kufara uye kudzikama.

Mune kumwe kuongorora kwekushaya hope, vatori vechikamu vakakwanisa kurara nekukurumidza mushure mekunge varairwa kushandisa chifananidzo chinokanganisa ().

Maitiro aya akavabatsira kutora pfungwa dzavo nemifungo yakanaka pachinzvimbo chekuita nekushushikana uye kunetseka panguva yepamberi pekurara nguva.

Kufungidzira uye kutarisisa nharaunda inoita kuti unzwe murunyararo uye wakasununguka zvinogona kutora pfungwa dzako kure nepfungwa dzinokuchengetedza usiku (60).

20. Edza zvinowedzera-kurara zvinowedzera

Zvimwe zvinowedzera zvinogona kukubatsira iwe kurara nekukurumidza.

Ivo vakaratidzirwa kukurudzira kurara kungave nekuwedzera kugadzirwa kwehope-inosimudzira mahormone kana nekudzikamisa zviitiko zvehuropi.

Zvekuwedzera izvo zvinogona kukubatsira iwe kurara zvinosanganisira:

• Magnesium. Magnesium inobatsira kumisikidza maurotransmitter anokonzera kurara. Maitiro anosvika mazana mashanu emamirigiramu (mg) pazuva akaratidzirwa kunatsiridza kurara. Inofanira kutorwa nechikafu (,).
• 5-HTP (5-hydroxytryptophan). Iyo amino acid 5-HTP inosimudzira kugadzirwa kweserotonin, iyo yakabatana nemutemo wekurara. Dosi inosvika mazana matanhatu emamiriyoni pazuva, inotorwa kamwe chete pazuva kana muzvikamu zvakapatsanurwa, zvinoita kunge zvinobudirira pakurapa kushaya hope (76, 77).
• Melatonin. Muviri unongo gadzira iyo hormone melatonin, asi inogona zvakare kutorwa sechiwedzero kubatsira kudzora kurara kwako. Dosi ye0.5-5 mg inotorwa maawa maviri nguva yako yekurara yausingade, iyo inowanzo kuve nguva dze8 kusvika 9 pm. kune vanhu vazhinji, inogona kuvandudza mhando yekurara (,).
• L–theanine. L-theanine iamino acid ine sedative zvivakwa. Kunyangwe hazvo isina kuratidzwa kuti inokonzeresa kurara, inogona kubatsira nekuzorora. Maitiro e400 mg pazuva anoita kunge anobatsira (,,).
• GABA (gamma-aminobutyric acid). GABA mubatanidzwa unoburitswa muuropi. Iyo inhibits mamwe ma transmitter uye inogona kubatsira iyo yepakati tsinga system kuzorora. Maitiro e250-500 mg uye asingasviki chiuru chegamu inokurudzirwa (83).

Izvo zvinowedzera pamusoro zvinogona kukubatsira iwe kurara zvirinani uye unzwe kudzikama. Tenga ivo pamhepo:

• magnesium
• 5-HTP
• melatonin
• L-theanine
• GABA

Chinokosha

Kuva nedambudziko rekudonha uye kuramba wakarara hakungogumbure chete, asi kunogona kukanganisa hutano hwako hwepfungwa nemuviri.

Kushandisa hunyanzvi hwepamusoro kunogona kukubatsira kurara nekukurumidza, uku uchirara zvirinani uye uine simba rakawanda zuva rinotevera.

Chikafu Gadzirisa: Chikafu chekurara zvirinani