Momwe mungadzuke m'mawa komanso kukhala osangalala

Zamkati

• Asanagone
• 1. Yesani kusinkhasinkha kwa mphindi 10
• 2. Konzani zovala za m'mawa mwake
• 3. Ganizirani za chinthu chabwino
• 4. Konzani chakudya cham'mawa
• 5. Kugona maola 7 mpaka 8
• Atadzuka
• 6. Dzukani maminiti 15 mofulumira
• 7. Kwezani alamu akalira
• 8. Imwani kapu imodzi yamadzi
• 9. Tambasulani mphindi 5 kapena masewera olimbitsa thupi

Kudzuka m'mawa komanso kukhala osangalala kumawoneka ngati ntchito yovuta kwambiri, makamaka kwa iwo omwe amawona m'mawa ngati nthawi yopuma komanso kuyamba kwa tsiku logwirira ntchito. Komabe, mukamatha kudzuka motere, tsikulo limawoneka kuti likudutsa mwachangu komanso ndikumverera kopepuka kwambiri.

Chifukwa chake, pali maupangiri osavuta omwe angakuthandizeni kuti muzisangalala m'mawa kwambiri, kuti zikhale zosavuta kudzuka m'mawa ndikukonzekeretsa aliyense tsiku losangalala komanso lamphamvu.

Asanagone

M'mawa uyenera kukonzekera usiku watha, makamaka kuti malingaliro akhale omasuka komanso kuti azidzuka. Za ichi:

1. Yesani kusinkhasinkha kwa mphindi 10

Kusinkhasinkha ndi njira yabwino yopumulira kumapeto kwa tsiku, kupanga mtendere wamkati ndikukonzekeretsa malingaliro ogona. Kusinkhasinkha muyenera kupatula osachepera mphindi 10 musanagone ndikuchita m'malo abata komanso omasuka, ndikupangitsa chipinda kukhala chosankha chabwino. Onani tsatane-tsatane malangizo kusinkhasinkha.

Kwa iwo omwe safuna kusinkhasinkha, yankho lina ndikulemba mndandanda wamavuto omwe akupangitsa nkhawa ndikuzisungitsa tsiku lotsatira. Mwanjira imeneyi, malingaliro sapanikizika, ndikosavuta kugona ndikupumula usiku, kukulolani kuti mukhale m'mawa wabwino.

2. Konzani zovala za m'mawa mwake

Musanagone, kumbukirani kukonzekera ndikulekanitsa zovala zanu tsiku lotsatira. Chifukwa chake, ndizotheka kukhala ndi nthawi yopumula m'mawa mwake ndikuchepetsa kupsinjika kwakupanga chisankho mkati mwa ola loyamba mutadzuka.

Kuphatikiza apo, kusita ndikofunikira, pali nthawi yochulukirapo yoti ichitike usiku watha kuposa m'mawa, pomwe muyenera kukonzekera kutuluka nyumbayo.

3. Ganizirani za chinthu chabwino

Kuphatikiza pakuyesetsa kupewa kuganizira zamavuto omwe amabweretsa nkhawa komanso nkhawa, yesetsani kuganizira zabwino zomwe mungachite tsiku lotsatira, kaya mukukonzekera chakudya cham'mawa chokoma, kupita kokayenda kumapeto kwa tsiku ndi anzanu, kapena kupita kuthamanga m'mawa kwambiri.

Chifukwa chake, malingaliro amadzuka ofunitsitsa kuyambitsa zinthu zomwe zimapangitsa kuti zizikhala bwino, ndikupangitsa kuti mukhale ndi thanzi labwino komanso mphamvu pakudzuka.

4. Konzani chakudya cham'mawa

Chakudya cham'mawa ndi chakudya chofunikira kwambiri patsikulo, chifukwa ndi chakudya chomwe chimapatsa thanzi ndikukonzekeretsa thupi lanu kwa maola oyamba ogwira ntchito. Komabe, chakudyachi nthawi zambiri chimangoganiziridwa m'mawa, mukamathamangira kukonzekera kutuluka mnyumbayo, zomwe zikutanthauza kuti chakudyacho chimalowetsedwa ndi chotupitsa mwachangu komanso chopanda thanzi, monga mkaka wokhala ndi chimanga kapena bisiketi ndi khofi. , Mwachitsanzo.

Mukamaganizira zomwe mudzadye musanagone, kuchuluka kwa zisankho zomwe mumapanga m'mawa kumachepa ndikupangitsa malingaliro anu kudzuka akuganiza zomwe muyenera kuchita ndi mphotho ya chakudya. Onani zosankha 5 za kadzutsa wathanzi.

5. Kugona maola 7 mpaka 8

Kuyesera kudzuka m'mawa komanso mofunitsitsa kumatha kukhala ntchito yovuta kwambiri mukapanda kugona mokwanira kuti musangalatse thupi lanu ndikubwezeretsanso mphamvu. Chifukwa chake limodzi lamalamulo agolide ndikuti muzigona osachepera maola 7 usiku, ndikofunikira kuwerengera nthawi ino ndi malire a mphindi 15 mpaka 30, kuti mulole kugona.

Atadzuka

Kuti mukhale ndi chisangalalo chopangidwa musanagone, tsatirani malangizo awa mukadzuka:

6. Dzukani maminiti 15 mofulumira

Izi zitha kuwoneka ngati zopusitsa, koma kudzuka mphindi 15 mpaka 30 nthawi yanu yachizolowezi isanakuthandizeni kupumula ndikupewa kupsinjika, chifukwa kumakupatsani nthawi yambiri yochitira zomwe muyenera kuchita musanachoke kunyumba. Chifukwa chake ndizotheka kukhalabe osangalala ndikupewa kuthamanga.

Popita nthawi, kudzuka koyambirira kumadzakhala chizolowezi, chifukwa chake, kumakhala kosavuta, makamaka mutazindikira phindu pamikhalidwe ndi moyo wabwino.

7. Kwezani alamu akalira

Chimodzi mwazizolowezi zomwe zimachepetsa kwambiri kufunitsitsa kudzuka ndikuchotsa alamu. Izi ndichifukwa choti kuchedwetsa alamu sikuti kumangopanga chiyembekezo chabodza chokhoza kugona nthawi yayitali, komanso kumachepetsa nthawi yomwe muli m'mawa, ndikuthandizira kuwoneka kwapanikizika.

Chifukwa chake, ikani koloko ya alamu kutali ndi bedi ndikudzuka kuti muzimitse. Ali panjira, sangalalani ndikutsegula zenera, popeza kuwala kwa dzuwa kumathandizira kukonza wotchi yamkati, kukonzekera malingaliro oyambilira masana.

8. Imwani kapu imodzi yamadzi

Kumwa madzi m'mawa kumawonjezera kagayidwe kanu, komwe sikungokuthandizani kuti muchepetse thupi, komanso kumachotsa thupi lanu munthawi yogona, zomwe zimapangitsa kuti maso anu akhale otseguka ndikulimbana ndi chidwi chobwerera kukagona ndi kugona.

9. Tambasulani mphindi 5 kapena masewera olimbitsa thupi

Kutambasula m'mawa kapena kuchita masewera olimbitsa thupi pang'ono, monga kuthamanga kapena kuyenda, kumathandiza thupi kudzuka mwachangu, chifukwa zimapangitsa kuti magazi aziyenda bwino. Kuphatikiza apo, kuchita masewera olimbitsa thupi kumawonjezeranso kupanga kwa mahomoni abwinobwino, kukulitsa mphamvu komanso thanzi.

A nsonga kuonjezera chikhumbo kutambasula m'mawa ndi kuyika nyimbo kusewera. Nyimbozi zitha kusungidwa munthawi yokonzekera kutuluka mnyumbamo, chifukwa zimatsimikizira kusangalala. Nawa masewera olimbitsa thupi omwe mungachite m'mawa.