Zvinoshamisa Weird uye Wacky Kusuruvara Kurapa

Zvemukati

• Kurara Hutsanana Matipi Ekubatsira Kushaya hope
• Ongororo ye

Taura chinhu chimwe chakaipisisa pane kuva imbwa-wakaneta asi kutadza kurara kunyangwe ukaedza zvakadii. (Zvakanaka, burpees, juice inochenesa, kupera kwekofi ... tinoiwana, kune zvinhu zvakanyanya kuipa.) Asi kukanda uye kutendeuka paunenge uchiona maminetsi anokosha ekurara achidonha ari kumusoro uko nezvinhu zvakaoma. (Uye, pssst, iwe unofanirwa kuverenga izvi usati wabuda melatonin.)

Insomnia inogona kutyaira vanhu kuita zvimwe zvinhu zvisinganzwisisike-senge chaizvo, chaizvo zvisinganzwisisike zvinhu-muzita rekuwana rakavharwa-ziso. Nyaya iripo: aya zvakare-anopenga-kuti-vatende kushaya hope kurapa uko Calm (yekufungisisa uye yekurara nyaya app) yakachera ichibva kune yakasviba-gomba-esque mukoto pakati pemadziro nemubhedha. Vakanyura mumabhuku emazuva ano ekushaya hope, vakasanganisa makona epachivande eInternet, uye vakatarisa kumashure munhoroondo kuti vawane vakashama pane vasina kujairika. Ipapo, vakabvunzurudza 4,279 maAmerican nemaBritish muongororo yeYouGov kuti vadaidze ava gumi (zvakanaka, gumi nemaviri, kusanganisira zvisungo) zvinogadzirisa kushaya hope zvakanyanya kupfuura zvese. Mhedzisiro:

1. Kukwiza wakisi yembwa pamazino ako

2. Kudya slug yegungwa inopinda usati warara

3. Kunwa mushonga une nyongo yenguruve yakachekwa

4. Kukwesha dormouse / munda mbeva mafuta pane tsoka dzako

5. Kuisa bvudzi rako muyellow sipo

6 = Kudya lettuce yakakangwa usati warara

6= Kunwa doro re lettuce opium

8. Kudya hanyanisi mbishi usati warara

9. Ndichinongedza mubhedha wako kuchamhembe

10. Kuona vhidhiyo yemakwikwi emuchinjika

11 = Kumonera nekusunungura zvigunwe zvako

11 = Kunwa sinamoni nebhanana netii

Kana iko kufunga kwekuita chero chimwe chezvinhu izvozvo kuchikuita kuti usvote, kuda kugeza, kana kutya rudzi rwevanhu, usazvidya moyo. Hapana chimwe chazvo chiri zano rakanaka rekusunungura kushaya hope, sekureva kwaRichard Shane, Ph.D., mutsika yekurara murapi uye muvambi weRara Nyore.

"Mukurapa kwangu, handina kuwana mishonga yakawanda isingabudirire," anodaro Shane. "Mimwe yemienzaniso iyi inoita kunge isina hutano kana ine njodzi." Eee, unogona kutaura izvozvo zvakare.

Shane anoti pane zvinhu zvitatu zvakasiyana-siyana zvinokonzeresa kushaya hope: 1) kufunganya, kushushikana, kana kumwe kusagadzikana kwepfungwa/kwepfungwa, 2) kusagadzikana mumuviri, uye 3) kusagadzikana kwezvakatipoteredza, seruzha kana tembiricha. (Pano: zvimwe zvikonzero zvisina kujairika zvekuti haugone kurara.) Nzira yakanakisa yekurova chero uye zvese izvi ndeyokuita tsika yekurara-uye hatireve kukwesha mazino usati warara.

Kurara Hutsanana Matipi Ekubatsira Kushaya hope

Kurara hutsanana kunogona kutaridzika kunge chimwe chinhu chine chekuita chete nezvaunoita iwe mu mubhedha (iyo, BTW, inofanira kunge iri kurara uye zvepabonde), asi inotanga maawa zvisati zvaitika. Shane anokurudzira kuwana maminetsi angangoita 15 echiedza chezuva zuva rega rega, kurovedza muviri (kusati kwanyanya kuswedera pedyo nekurara), uye kudzivisa caffeine mukati memaawa matanhatu ekurara, kuti uve nechokwadi chokuti wagadzirira kubondera apo nguva yokurara inotenderera. (Heino yakazara gwara rekuronga rako rese zuva rekunakidzwa nekuzorora.)

Manheru, chengetera maawa maviri pakati pekudya kwako kwekupedzisira uye nehope (uye zvekudya zvinogona kukonzera kugaya), kudzima mwenje mumba mako kana mubhedhuru kweawa kana kupfuura usati warova hura, uye unamatira kumabasa ekudzikamisa ipapo pre-snooze (senge idzi yoga inotambanudza kana kufungisisa). Uye puh-lease mira kupuruzira kuburikidza neG mumubhedha-iyo bhuruu-chena mwenje inoburitswa nechero skrini (yako laptop, TV, foni) inogona kukanganisa neako uropi kugadzirwa kwemelatonin, iyo yekurara hormone, anodaro Shane. (Iyo chete inosarudzika inogona kunge iri Napflix, iyo vhidhiyo chirongwa chakanyatsogadzirirwa kuti iwe urare.)

Funga kuti iwe unokwanisa kubata pakupera kwesvondo? Kwete nekukurumidza. Kurara kusvika na2 masikati. pakupera kwevhiki haisi zano rakakura-kunyangwe zvaunoda zvakanyanya-nekuti zvinokanda muviri wako wachi kubva kunze. (Kumwe kunzvera kwakatowana kuti kurongerwa kurara kwenguva dzose kunobatanidzwa nezvinetso zvoutano zvakakomba.) Shane anorumbidza kutevera rudungwe rwenguva dzose rwokurara nokuti runoita kuti kurara kuve nyore.

Unonzwa kunge urikutarisa ese mabhokisi asi zvakadaro usingakwanise kuita snooze? Edza nzira iyi: Kana wakadzvinyirirwa, unogona kudzvanya rurimi rwako padenga remuromo wako, senzira yeku "kusimbisa" pakushushikana, anodaro Shane. Pane kudaro, tendera rurimi rwako kuti ruzorore uye runyorove. Rega itonhore chero kupi zvako mumuromo mako, kunyangwe kubata zvishoma padenga remuromo wako kana mazino ako - kwete kudzvanya.

"Rurimi rwako 'chinja' muhurongwa hwako hwemitsipa," anodaro Shane. "Kubvumira rurimi rwako kuti rwuve rwakadzikama kunogona kubatsira kusunungura pfungwa dzako, manzwiro, uye muviri, kurerukira kurara."

Chero chipi chaunoita, ndapota usasvibise neslug matumbo kana yakakandwa boar potions.

Ongororo ye