9 nzira dzekufara kana usingarare zvakakwana

Heano mamwe matipi ekubatsira kuderedza kukuvadzwa kubva mukushaikwa kwekurara. Zvinonyanya kukosha kurara zvakakwana husiku hunotevera kuitira kuti kushayikwa kwehope kurambe kuri kwakasarudzika pane kuve chiitiko chenguva dzose.

1. Idya mangwanani ipapo

Kushaya hope kunovhiringidza kunzwa kwakajairika kwenzara. Pasina kurara, tinowanzonzwa nzara zuva rose, uye kana tikatanga kushandisa zvisina kunaka zvokudya zvinokurumidza uye zvimwe zvokudya zvisina kunaka, zvichava zvakaoma kurega. Gara kure nemasiwiti nemahamburger uye tanga zuva rako nekudya kwemangwanani kune hutano. “Zvokudya zvakapfuma muprotein zvichakupa simba rezuva rose,” inopa zano kudaro nyanzvi yezvokudya Megan Faletra.

2. Famba muzuva

Kana wanzwa hope, usagare muimba ine rima. "Chiedza chakajeka chinobatsira kukumutsa uye chinoita kuti unzwe zviri nani," anotsanangura kudaro Dr. Katie Goldstein weMichigan Sleep Disorders Center. Kana kunze kuine zuva, famba-famba panze uye ubatidze magetsi akawanda sezvinobvira kumba kana muhofisi.

3. Iva nesimba

“Chokwadi, patakanga tisina kurara zvakakwana, tinoda kufunga nezvokuchaja kwokupedzisira. Asi kunyange mashoma maekisesaizi ari nyore achakubatsira kuti ufare, "anodaro chiremba wepfungwa Courtney Bancroft, nyanzvi mukurapa kushaya hope uye kusagadzikana kwehope. Nekudaro, usazviwedzere: varairidzi vekusimba havakurudzire kuenda kune kudzidziswa kana iwe usina kukwanisa kurara zvakakwana. Limit kuchaja.

4. Fema zvakanyanya

"Maekisesaizi ekufema anobatsira kufara senge kurovedza muviri," anowedzera Courtney Bankrotf. Heano maitiro mashoma ari nyore:

• Fema nekukurumidza nerurimi rwako kunze kwemasekonzi makumi matatu. Nyatsofema. Dzokorora chiitwa.
• Vhara mhino yekurudyi nemunwe wako, femera nekuruboshwe kwemasekonzi 4-8. Vhara mhino yekuruboshwe uye exhale nekurudyi. Zvadaro dzokorora kumashure - inhale nemhino yekurudyi uye exhale neruboshwe. Ramba kweminiti.

5. Kutonhora pasi

Usagara nguva dzose mukupisa, izvi zvichaita kuti iwe ude kurara zvakanyanya. Bancroft anokurudzira kutora shawa inotonhora, kubatidza air conditioner, kana kushandisa maoko ako pasi pemvura inotonhora nguva nenguva.

6. Edza kusarara pasi kwe "kumborara zvishoma"

"Mushure meusiku husina hope, edza kusarara zvachose mukati mezuva, zvino zvichava nyore kwauri kurara husiku hunotevera," Bancroft anopa zano. Kana chido chekurara chikava chisingadzivisiki, unogona kurara pasi kwekanguva - asi kwete kupfuura maminitsi makumi mana nemashanu.

Zvinokurudzirwa kuita izvi pasati papera maawa maviri kusvika matatu masikati kuti upe muviri mukana wekudzorera zvakajairika circadian rhythms (biological clock). Zvikasadaro, pane njodzi yekuti iwe uchakanda nekutendeuka pamubhedha husiku hunotevera, uchiedza kurara.

7. Inwa mvura yakawanda

Usabvumira kupera mvura mumuviri, kana zvisina kudaro iwe uchanzwa wakaneta zvakanyanya. Nutritionist Megan Faletra anokurudzira kunwa 2-3 malita emvura mukati mezuva mushure mekusarara husiku.

8. Usashandise zvigadzirwa zvemagetsi manheru

Kurara kunotora dambudziko pakubudirira, uye zvinogona kuyedza kugara pabasa kwenguva yakareba kuti zvese zviitwe. Rangarira kuti mwenje wakajeka unobva kumasikirini emidziyo yemagetsi unodzivirira muviri wedu kugadzirira kurara. “Usashandisa midziyo yemagetsi kwemaawa maviri usati warara,” anodaro Dr. Katie Goldstein.

9. Inwa kofi

Kofi ine simba rinosimbisa nekuvharira kuita kweadenosine, neurotransmitter inoburitswa apo uropi hunonzwa kushaikwa kwekurara. Edza kusanwa kofi mushure meXNUMXpm kuitira kuti usakanganise kurara kwako husiku hunotevera uye uwire mudenderedzwa rakashata.