Kusagona usiku kumayamwa. Makamaka, mukangozindikira kuti ndi 3:30 am ndipo mwakhala mukungoyang'ana padenga kwa maola asanu apitawa.
Mwamwayi, tili ndi njira 11 zokuthandizani kuti musiye kuda nkhawa komanso kuti mutsegule mwachangu.
DIM NYALA
Nthawi yogona ikayandikira, thupi lanu limayamba kupanga melatonin, mahomoni omwe amauza thupi lanu, Hei inu, ndi nthawi yoti mugone . Koma kuwala kowala kumatha kusokoneza ndikupusitsa 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.
ZIMmitsa FONI YANU
Malamulo omwewo akugwira ntchito: Sungani zopukutira za Instagram m'mawa ndikuletsa ukadaulo wodzipangira nokha. osachepera Mphindi 60 musanagone. Zida zonse zamagetsi (inde, kuwerengera kwa e-readers) 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 simukukhala mainchesi khumi kuchokera pazenera, ndithudi).
ONANI KUCHULUKA KWACHIPINDU
Malo okoma ogona mosangalala ndi ozizira madigiri 65. Sinthani mpweya wanu moyenerera.
PHIRITSANI WOCHI WANU
Kodi pali china chilichonse chonyozeka komanso chodetsa nkhawa kuposa kungoyang'ana nthawi zonse ndikuwona mphindi zosagona zikuyenda? Tetezani maso anu ku kuwala - ndi kupsinjika - pophimba nkhope ya wotchi kale ukukwera pabedi.
M’BWANJI, PHIRITSANI KUWULA ONSE KWAMBIRI
Siwotchi yanu yokha yomwe imakupangitsani kuti musachedwe: Ndi kuwala kwa bokosi la chingwe, kulipiritsa laputopu yanu kapena foni yanu imangoyang'ana ndikuzimitsa ndi zidziwitso. Zosokoneza zazing'ono izi zimakhudza kayimbidwe kanu ka circadian, komanso momwe mumagona.
TAYESANI ZOCHITIKA PANTHAWI YAKUGONA
Pambuyo pa tsiku lalitali komanso lotanganidwa, chizoloŵezi chodekha chimathandizira ubongo wanu kusiya kulira. Sambani nkhope yanu, valani chigoba chokongola kapena musamba ( maphunziro onetsani kuti nthunzi imapangitsa kutentha kwa thupi lanu kukwera, kenako kutsika, kumayambitsa kugona).
VALANI ZOVALA ZA COMFY--NDI MASOCK
Kuchokera pansalu kupita ku zoyenera, zomwe mumavala pabedi ndizofunikira. Sankhani nsalu zopumira (thonje m'chilimwe; flannel m'nyengo yozizira) ndi kumasuka kuti musatenthe kwambiri pamene mukugona. Ndipo ngati mapazi anu akumva kuzizira, ponyani masokosi - chowonjezeracho chimathandizira kusuntha kwa malekezero anu, dandaulo lodziwika bwino la kugona.
TSANI ZINTHU ZINTHU ZOPHUNZITSIRA ZOKHALA
Kafukufuku zimasonyeza kuti mitundu yodekha imathandizira kuyambitsa tulo pokuthandizani kupumula. Izi zikutanthauza kuti muyenera kukongoletsa chipinda chanu m'mawu osalowerera komanso osasunthika motsutsana ndi mokweza komanso mowoneka bwino. Ganizirani buluu wa periwinkle kapena lavender kusiyana ndi kuwala kwa dzuwa kapena pinki yowala.
PEREKA NTCHITO YA HOMULO KU UONGO WAKO
Ayi, izi sizikutanthauza kuwunikanso zomwe mukufuna kuchita. Bwerani ndi zopanga - ndi zosangalatsa - zosokoneza kuti muchotse malingaliro anu ku ntchito zamasiku ano. Mwachitsanzo, kukonza nkhani yatsopano ya pulogalamu yomwe mumakonda pa TV. Kapena bwino, kukonzekera tchuthi chamaloto anu.
KHALANI MTIMA NDI MTIMA
Kwa mphindi zomwe sitingathe kugona, timatengeka nazo bata , pulogalamu yomwe imapereka mpumulo kumamveka ngati mvula ndi mafunde akugunda kuti atseke phokoso lanyumba lomwe limakhalapo ngati matabwa apansi ...
YERANI ZOCHITA 4-7-8
Zonse zikalephera, katswiri wa zaumoyo Dr. Andrew Weil alumbirira izi kupuma njira kuthandiza maganizo ndi thupi lanu kupumula. Mmene zimagwirira ntchito: Pamene mukugona pabedi, tulutsani mpweya wonse m’kamwa mwanu; ndiye, kutseka pakamwa panu ndi kupuma kudzera mphuno kwa kuwerenga anayi. Gwirani mpweya wanu kwa mawerengedwe asanu ndi awiri ndikutulutsanso mpweya kwa mawerengedwe asanu ndi atatu. Bwerezaninso katatu - poganiza kuti mwadzuka nthawi yayitali.
