Heano mamwe mazano anokurudzira kurara. Izvo zvataurwa pamusoro apa zvinokonzera njodzi zvinofanira kudziviswa zvakanyanya sezvinobvira.

Wana maminetsi makumi maviri kusvika makumi matatu ekurovedza muviri pazuva

-Vanhu vanogara vachisimbisa muviri, kunyangwe zvine mwero, vanorara zviri nani pane vamwe. Ongororo yakaitwa kuStanford University (California) yakaratidza kuti vanhu vakuru vane makore 50 kusvika 76 vane kusarara kuri pakati nepakati vanogona kuvandudza kurara kwavo nekugara vachisimbisa muviri. kusimba maekisesaizi pakati nepakati⁴. Active subjects vakarara zvakapetwa kaviri sevanhu vakanyarara uye vairara maawa maviri usiku humwe.

- Zvisinei, vanhu vakawanda vanorara zvishoma kana vakashanda nesimba zvishoma kudarika maawa maviri kusvika ku2 vasati varara.

Ronga imba yekurara kukurudzira kurara

– Kurara pa a metiresi yakanaka uye a nzvimbo ine rima inobatsira kurara.

- Muguta, unogona kushandisa maketeni kana mapofu kuti ucheke kunze kwechiedza chechiedza, zvisinei kuti angave akaneta sei (aya anobva kumagetsi emumugwagwa, semuenzaniso). Chiedza chinoshanda zvakananga papituitary gland, gland ine simba guru pawachi yemuviri. Imba inopenya zvakanyanya kana kuti yakasviba zvakanyanya inokanganisa kumuka.

- Kana zvichidikanwa, iyo ruzha zvakapoteredzwa nokuronga dzimba dzokurara mumakamuri akanyarara zvikuru emba kana kuti nokudzivisa ruzha madziro, sirin’i uye pasi. Iwe unogona zvakare kungoshandisa maearplugs.

- Vamwe vanhu vanorara zviri nani kana paine ruzha uye rusingaperi rwekumashure (senge rwefani), iyo inovhara ruzha rukuru runobva kunze.

- Zvinokurudzirwa kuve nechokwadi kuti, manheru, iyo tembiricha yeimba yekurara iri zvishoma pazasi tembiricha yemasikati, uye zvakare kufefetera mukamuri zvakanaka. Isu tinowanzo kurudzira tembiricha yakatenderedza 18 ° C.

Ngwarira kudya kwemanheru

– Idya panguva dzenguva dzose.

- Rega kudya pakati pehusiku nekuti kugaya kunoita kuti urambe wakamuka. Iri zano rinowedzera kukosha nezera, sezvo kugaya kunoitika zvishoma nezvishoma.

- Idya chikafu chakareruka, chine zvinonhuwira zvishoma pakudya kwemanheru, zvinosimudzira kurara. Kuripa, iva nekudya kwemangwanani kwakakura uye kwemanheru. Zvokudya zvemanheru zvakapfuma zvinobatsira kupatsanura hope, kunyanya kana dzakadiridzwa zvakanaka.

- Kudya kwemanheru kwakapfuma mumakhahydrates uye kuderera mumapuroteni kunobatsira pakurara kwakanaka nekukurudzira kugadzirwa kwemahomoni maviri anobatanidzwa mukurara: melatonin uye serotonin.

Ona kuraira kweanovaka muviri Hélène Baribeau: Kusarara uye kudya mumibvunzo ye7.

Kudzivisa kushandiswa kwezvinokurudzira

- Mumaawa mashoma usati warara, dzivisa kushandisa zvinokurudzira, zvakadai sekofi, tii, chokoreti, chikakananda kana colas. Kazhinji, zvinokurudzirwa kusatora zvinopfuura 2 kana 3 makapu ekofi pazuva. Kunyange zvazvo vachingonwa kofi imwe maawa akawanda vasati vaenda kunorara, vamwe vanhu vanonzwa zvakanyanya kune caffeine, hazvizokwanisi kuvhara ziso reusiku.

– Tarisa mavara e Pharmaceuticals kudyiwa. Tsvaga zvinokurudzira, zvakadai sepseudoephedrine. Tarisa nemufesi wako wemishonga kana usina chokwadi.

Zorora usati warara

- Mamwe maitiro e rudekaro inogona kukubatsira kurara. Kuzorora kwemuviri nepfungwa kunofambisa kutsvedza mumaoko eMorpheus.

-Mumaawa asati avata, tarisa pazviitwa zvakadzikama izvo zvinoda simba shoma: kufamba mumhepo nyowani, mashoma ega yoga, kuverenga kudiki kana kuzorora, kugeza, masaja, kufungisisa, nezvimwe.

- Mimhanzi yakanaka, kuverenga kunokurudzira kana mifananidzo inosimudzira iri nani pane tsamba yenhau kana bhaisikopo rechisimba.

Vavarira kuita nguva dzose

– Edza kudaro simuka panguva imwe chete mangwanani oga oga, kunyange pamazuva ekuzorora. Izvi zvinobatsira kugadzirisa wachi yebhayoloji uye zvinoita kuti zvive nyore kurara manheru.

Kuti uwane rumwe ruzivo nezve zvese zvine chekuita nekurara, ona yedu hombe faira Wakarara zvakanaka here?.

PasseportSanté.net podcast inopa kufungisisa, zororo, zororo uye visualizations iwe aunogona kurodha mahara nekudzvanya pane Fungisisa uye zvimwe zvakawanda.