Ma GIF a 11 Othandizira Anthu Omwe Sangathe Kugona

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Usiku wogona osayamwa. Makamaka, mukazindikira kuti ndi 3:30 m'mawa ndipo mwakhala mukugona mukungoyang'ana padenga kwa maola asanu apitawa.

Mwamwayi, tili ndi njira 11 zokuthandizani kuti musiye kuda nkhawa komanso kugona msanga.

Dulani Magetsi

Nthawi yogona ikayandikira, thupi lanu limayamba kutulutsa melatonin, mahomoni omwe amauza thupi lanu, Hei iwe, ndi nthawi yogona. Koma magetsi owala amatha kusokoneza ndikusokoneza ubongo wanu kuganiza, Eya, nthawi yogona sinakwane. Chifukwa chake gundani chosinthira cha dimmer (kapena chabwino komabe, zimitsani magetsi omwe simukuwagwiritsa ntchito). Ndi njira yachangu kwambiri yoyambitsira kupanga mahomoni ndikukhazikitsa tulo.

Chotsani Foni Yanu

Malamulo omwewo akugwira ntchito: Sungani zopukutira za Instagram m'mawa ndikuletsa ukadaulo wodzipangira nokha. osachepera Mphindi 60 musanagone. Zida zonse zamagetsi (inde, e-readers count) zimatulutsa kuwala kwa buluu-aka anti-melatonin. M'malo mwake, tengani pepala la bukhu lomwe mwakhala mukufa kuti muwerenge kapena kusinthana ndi TV yabwino yachikale (poganiza kuti simunakhale mainchesi khumi kuchokera pazenera, ndithudi).

Onani Kutentha Kwanyumba

Malo okoma a kugona mosangalala ndi madigiri 65 ozizira. Sinthani mpweya wanu moyenera.

Phimbani Clock Yanu

Kodi pali china chilichonse chonyozeka komanso chodetsa nkhawa kuposa kungoyang'ana nthawi zonse ndikuwona mphindi zosagona zikuyenda? Tetezani maso anu ku kuwala-ndi kupanikizika-pophimba nkhope ya wotchi kale mumakwera pabedi.

M'malo mwake, bisani Kuwala Konse Kozungulira

Sikuti ndiwotchi yanu yokha yomwe imakusungani: Ndi kuwala kwa kabokosi kachingwe, kulipira kwa laputopu yanu kapena foni yanu kumangoyang'ana ndi kuzimitsa ndi zidziwitso. Zosokoneza zazing'ono izi zimakhudza kayimbidwe kanu ka circadian, komanso momwe mumagona.

Yesani Njira Yogonera

Pambuyo pa tsiku lalitali komanso lotanganidwa, chizoloŵezi chodekha chimathandizira ubongo wanu kusiya kulira. Sambani kumaso, valani chigoba cha kukongola kapena kusamba (zofufuza zimasonyeza kuti nthunzi imapangitsa kuti kutentha kwa thupi lanu kukwera, kenako kutsika, kumayambitsa kugona).

Valani Zovala Zabwino-ndi Masokosi

Kuyambira nsalu mpaka zokwanira, zomwe mumavala pakama ndizofunika. Sankhani nsalu zopumira (thonje m'chilimwe; flannel m'nyengo yozizira) ndi zotakasuka kuti musatenthe kwambiri mukamagona. Ndipo ngati mapazi anu akumva kuzizira, ponyani masokosi awiri-zowonjezera zimathandizira kupititsa patsogolo kufalikira kumapeto kwanu, kudandaula kofala kogona.

Sankhani Mtundu Wamtundu Womwe Umatonthoza

Kafukufuku akuwonetsa kuti mawonekedwe ochepetsa amathandizira kuyambitsa tulo pokuthandizani kupumula. Izi zikutanthauza kuti muyenera kukongoletsa chipinda chanu mosalabadira komanso modekha motsutsana ndi mithunzi yayikulu komanso yamphamvu. Ganizirani buluu wa periwinkle kapena lavender kusiyana ndi kuwala kwa dzuwa kapena pinki yowala.

Perekani Ntchito Yoyenda Kunyumba ku Ubongo Wanu

Ayi, izi sizikutanthauza kuti muwunikenso zomwe mukufuna kuchita. Bwerani ndi zododometsa za kulenga ndi zosangalatsa kuti muganizire za ntchito zamasiku ano. Mwachitsanzo, kukonzekera chiwembu chatsopano chawayilesi yakanema yomwe mumakonda. Kapenanso, pokonzekera tchuthi chanu cholota.

Sinkhasinkha Modekha Ndi Modekha

Kwanthawi yomwe sitikugona, timatanganidwa ndi Kukhazikika, pulogalamu yomwe imapereka phokoso lopumula ngati mvula ndi mafunde akuphwanyika kuti athetse phokoso lanyumba ngati matabwa apansi ...

Yesani Kuchita Zolimbitsa Thupi 4-7-8

Ngati zonse zitakanika, katswiri wa zaumoyo Dr. Andrew Weil amalumbirira njira yopumirayi kuti ikuthandizeni kumasuka m'maganizo ndi thupi lanu. Momwe imagwirira ntchito: Mukamagona pabedi, tulutsani mpweya wonse pakamwa panu; ndiye, kutseka pakamwa panu ndi kupuma kudzera mphuno kwa kuwerenga anayi. Gwiritsani mpweya wanu kawerengedwe kasanu ndi kawiri ndikutulutsanso mpweya pazinthu zisanu ndi zitatu. Bwerezani katatu konse poganiza kuti mwadzuka nthawi yayitali.

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