Momwe Mungagonere Mukatopa Koma Mawaya Athu

Zamkati

• Pomaliza kugona ...
• M'mawa...
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Mukuyesedwa koma simukugona, ndipo izi zimawonjezera nkhawa. Ndiye, tsiku lotsatira, mwatopa koma mukunjenjemera ndi mphamvu zamanjenje (zikomo, mahomoni opsinjika maganizo).

Dongosololi likuthandizani kuti muzitha kugona ndikubwezeretsanso m'mawa, kuti musalole kuti chisokonezo chanu usiku chisokoneze tsiku lanu. (Zambiri apa: Tsiku Labwino Logona Kwambiri Usiku)

Pomaliza kugona ...

Mukumva kuda nkhawa? Thupi latopa, koma lovuta? Yang'anirani nkhawa zanu ndi machitidwe owongolera mpweya ndi thupi:

• Kupuma kwa Yoga: Yesani kupuma kwa mphuno kapena kupuma kwapakhosi, komwe kungathandize kukhazika mtima pansi dongosolo lamanjenje, malingaliro, ndi thupi.
• Kutambasula musanagone: Izi zisanachitike asanagone ndi ma yoga atha kuthandiza kuti muchepetse kusokonezeka kwa minofu, zomwe zingathandize thupi lanu (ndiye malingaliro) kugona tulo. (Ndipo, inde, amayenera kukhala pansi ndikuyatsa magetsi. Nthawi zina kukonzanso kumatha kukuthandizani kuti mugone, inunso.)
• Kusinkhasinkha:Kusinkhasinkha kwa mphindi 20 zokha kumatha kukuthandizani kuti mugone, malinga ndi kafukufuku. Ngati muchita izi pabedi, simungafune ngakhale kugwedezeka.
• Kulemba: Ngati ubongo wanu susiya kutulutsa malingaliro, malingaliro, ndi nkhawa, lembani. Kulemba nkhani musanagone kungakuthandizeni kugona bwino.

M'mawa...

1. Yambani ndi mphindi 10 za zen.

Gwiritsani mphindi zochepa m'mawa poyenda posinkhasinkha kapena yoga. Sara Gottfried, MD, mlembi wa buku lotchedwa Sara Gottfried, M.D. Zakudya Zam'thupi Zaubongo.

Pambuyo pake, pitani kokayenda ndi bwenzi lanu. "Kafukufuku wasonyeza kuti kukhala panja kwa mphindi 10 zokha katatu pa sabata kumachepetsa kwambiri cortisol," akutero. Ndipo kucheza ndi anthu kumayambitsa oxytocin, timadzi timene timateteza ubongo wanu ku nkhawa. ” (Zokhudzana: Ili Ndilo Tanthauzo Leni Leni la "Kugona Kwabwino Usiku")

2. Chepetsani kumwa mowa wa khofi.

Ngati mukufunadi kuthetsa kutopa koma kumangomva mawaya, kapumeni ku khofi, akutero Rocio Salas-Whalen, M.D., katswiri wa endocrinologist ku New York. Gawo losavuta ili lidzakuthandizani kugona kwanu nthawi yomweyo, ndipo zotsatira zake zimakhala zazikulu pambuyo pa sabata kapena awiri popanda java. Ngati detox yonse ikuwoneka ngati yochulukirapo, Dr. Gottfried akuwonetsa kusintha kwa tiyi wobiriwira kapena matcha, omwe ali ndi caffeine yochepa pa kapu. Cholinga cha makapu awiri patsiku. (Zogwirizana: Kodi Caffeine Akukusandutsani Chilombo?)

3. Yesani zitsamba zomwe zimachepetsa kupsinjika.

Ganizirani za kutenga ma adaptogen, omwe ndi mankhwala azitsamba ochokera kuzomera. "Amaganiziridwa kuti azitha kuyankha kuthana ndi thupi ndikuwongolera kupanga mahomoni ngati cortisol, kukuthandizani kuti mukhale olimba," akutero Dr. Salas-Whalen. Rhodiola ndi njira yabwino, iye ndi Dr. Gottfried amati. Pezani mu Hum Big Chill (Gulani, $ 20, sephora.com). Nthawi zonse funsani dokotala wanu musanayambe chinachake chatsopano. (Zogwirizana: Kodi Melatonin Adzakuthandizaninso Kugona Bwino?)

Magazini ya Shape, ya Okutobala 2019

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