Malangizo 10 oti mudzuke mosavuta

Kodi nthawi zina mumavutika kudzuka m'mawa kapena nthawi zambiri? Kodi lingaliro la kudzuka limakukwiyitsani kwambiri kotero kuti mumaopa kugona?

Ngati izi zikumveka ngati inu, ndinu m'modzi mwa anthu ambiri omwe amavutika kudzuka. Masiku ano pali mayankho ambiri kwa ife, ndipo tikugawana nanu malangizo 10 kuti mudzuke mosavuta

Pali anthu ambiri amene amavutika kwambiri kudzuka. Masiku ano pali mayankho ambiri kwa ife, ndipo tikugawana nanu malangizo 10 odzuka mosavuta.

Yesani kudzuka ndi chithandizo chopepuka

Wotchi yathu ya circadian imakhazikika pa kuwala, kuti iwonetse thupi lathu ikafika nthawi yodzuka. Koma ngati nthawi zina timalephera kupeza kuwala kwa masana, chifukwa cha zotsekera zotsekera kapena m'nyengo yozizira, wotchi yathu yachilengedwe imasokonezeka.

Thandizo lowala lingathandize, pogwiritsa ntchito alamu yowala kapena chipangizo, chomwe chimatsanzira kuwala kwa dzuwa, ndikudzutsa mwachibadwa. Njira ina iyi ndiyosangalatsa kuposa kudzuka mumdima, polira koloko ndikuzindikira kuti nthawi yakwana kale yodzuka.

Chinyengo ichi chikhoza kumveka ngati kuzunzidwa, koma chimatsimikiziridwa kuti chikugwira ntchito, makamaka ngati mumadziwa kale yoga. M`mawa, podzuka ndi pa chopanda kanthu m`mimba ndi yabwino zinthu kuchita.

Iyi ndi nthawi yabwino kwambiri yochitira moni wa dzuwa, Surya Namaskar, nthawi yomweyo kutuluka kwa dzuwa.

Ndi mfundo yokonzekera zochitika, apa yoga yanu, nthawi zonse yomwe ingakuthandizeni kudzuka mosavuta. Kuphatikiza apo, patatha masiku angapo, zosintha zabwino zomwe mudzaziwona m'thupi lanu komanso m'maganizo mwanu zidzakutsimikizirani za zabwino zachinyengochi.

Ikani wotchi yanu kutali kwambiri ndi bedi lanu

Ndizovuta kuti mugone kwa mphindi 5 podina batani la "snooze" pa wotchi kapena foni yanu. Izi tsopano pafupifupi zodziwikiratu sikutanthauza ngakhale kukhala maso mokwanira, ndipo nthawi zambiri kumabweretsa mantha kudzuka pambuyo pa nthawi yokonzedwa.

Njira yodabwitsayi imatikakamiza kudzuka kwathunthu kuti tiyimitse kulira kwa wotchi. Pambuyo pake, pali mwayi woti tulo taduka kwa nthawi yayitali kotero kuti sitingagonenso.

M’kupita kwa nthaŵi, thupi lathu lidzazoloŵera chizoloŵezi chatsopanochi, ndipo kudzuka kudzakhala kosavuta, ndi kudziimira paokha.

Muzigona mokwanira komanso mokhazikika

Sitingathe kutsindika mfundo imeneyi mokwanira. Chinsinsi cha kudzuka bwino ndi kugona kwabwino. Ngati mumagona maola a 8, osachepera madzulo a 6 pa sabata, mukupatsa thupi lanu mwayi wabwino wokonzanso pambuyo pa zovuta za tsikulo.

Momwemonso, kugona usiku uliwonse pafupifupi nthawi yomweyo kumapangitsa kuti thupi liziyenda mozungulira, ndikusintha kachitidwe kake ka usiku molingana ndi kuzunguliraku. Izi zidzakupangitsani kukhala kosavuta kuti mudzuke m'mawa uliwonse panthawi yokhazikika.

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Pezani tulo tabwino

Sikuti kugona konse kuli kofanana, timamva kupumula kwambiri pamene palibe chomwe chimatisokoneza kusiyana ndi pamene tikugona pakati pa phokoso. Kugona bwino usiku kudzakuthandizani kuti mukhale otsitsimula komanso amphamvu mukatsegula maso anu.

Pewani phokoso kapena kuipitsa pang'ono usiku momwe mungathere, onetsetsani kuti bedi lanu liri bwino ndipo chipinda chogona chimakhala chofunda, koma sichitentha kwambiri.

Pewaninso zolimbikitsa masana, komanso kumwa mowa kapena kudya kwambiri madzulo, kuti musagayike thupi lonse.

Langizo laling'ono: khalani ndi pilo wabwino, zimapangitsa kusiyana konse:

Tsitsani!

Ngati madzi akudzuka sanakupezenipo, mungadabwe ndi kutsitsimula ndi kutsitsimula. Kuyambira tsiku motere kumatithandizanso kuchotsa malingaliro oipa, chifukwa cha kuyeretsa kwa madzi.

Tengani mwayi pa mphindi yaying'ono iyi yokhala nokha komanso kukhala ndi moyo wabwino kuti muchite kusinkhasinkha mwachangu kothokoza pansi pa jet yamadzi ndipo mudzatsitsimutsidwa ndikutsitsimutsidwa. Imeneyi ndi njira yabwino kwambiri yopezeranso mphamvu zanu, ngakhale musanamwe khofi wanu.

Yesani shawa yozizira!

Konzani alamu yanu

Gwiritsani ntchito nyimbo kapena nyimbo yomwe mumakonda kwambiri m'malo mokhala ndi nyimbo yamafoni yamakina. Kumbukirani kusintha wotchi yanu ya alamu mwezi uliwonse, kuti musazolowere.

Zitha kumveka ngati maloto anu ndikukupangitsani kuphonya nthawi yanu yodzuka!

Pewani kubwereza ma alarm, kapena kusankha bwino mtundu wake wopindika. Konzani alamu yoyamba mphindi 10 isanakwane nthawi yoti mudzuke. Igwiritseni ntchito ngati cholembera: ikalira nthawi yoyamba, mudzadziwa kuti mwatsala ndi mphindi 10 kuti musangalale ndi kutentha kwa bedi lanu.

M'malo mongogona, gwiritsani ntchito nthawiyi nokha! Chitani pang'ono kudzuka kusinkhasinkha kapena m'maganizo kukonzekera tsiku lanu m'mutu mwanu.

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Galasi la njira yamadzi

Kumwa kapu yamadzi musanagone sikungowonjezera thupi lanu usiku, komanso mudzakhala mukulakalaka m'mamawa. Samalani kuti musamwe madzi ambiri, chifukwa mukhoza kudzuka pakati pa usiku.

Kondani madzi okwanira, omwe mungathe kuwagwira mpaka mutadzuka. Mukazindikira, pali mwayi wabwino woti mudzayimilire kuti mupumule. Tengani mwayi wopita pansi pa shawa kuti mumalize kudzuka

Ikani ndalama zopangira khofi wodzuka

Kulumikizana ndi ukadaulo kumapitilira kupeza njira zopangitsa moyo wathu kukhala wosavuta. Kwa iwo omwe sangathe kugwira ntchito popanda khofi wawo wam'mawa, nsonga yabwino ndikupeza wotchi ya khofi.

Chida ichi chapakhomo, chomwe mwakonzekeratu, chidzazitsegula zokha panthawi yomwe mwasankha. Ngati khofi imatenga mphindi zisanu kuti ikhale yokonzeka, konzekerani mphindi zisanu musanadzuke.

Fungo labwino la khofi mukadzuka nthawi zina ndilomwe limatsimikizira, nthawi zina palibe chabwino kuposa kapu yabwino ya chakumwa chotentha ichi mukadzuka.

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Konzani zoti muchite mukadzuka

Pokonzekera zovala zanu za tsiku lotsatira komanso zopangira chakudya cham'mawa usiku watha, mudzadabwa kwambiri mukadzuka.

Idzachita kale pang'ono kukonzekera, ndipo ndi zinthu zazing'ono ngati izi zomwe zingakudzutseni ku tulo tambirimbiri ndikudzutsa inu kwathunthu.

Kuchita zinthu zing'onozing'ono, zathanzi kungathe kusokoneza zizolowezi zathu zoipa ndi kutiphunzitsa kukhala athanzi. Tikaphatikiza pamodzi, zimatipatsa chiyembekezo chabwino cham'tsogolo.

Kutsiliza

Sitifanana ndithu pankhani ya kudzuka. Kaya sindinu munthu wa m’maŵa kapena kupyola populitsira nsapato mukadzuka, nkhani yabwino ndiyakuti aliyense akhoza kudzuka ndi kugwira ntchito akadzuka.

Mwa kutsimikiza mtima, komanso mothandizidwa ndi malangizo ndi zida zingapo, kaya kuli kofunikira kudzinyenga tokha kapena kukhala ndi moyo wathanzi, tonse titha kupeza chilimbikitso chofunikira kuti mwambowu ukhale wosangalatsa komanso wowonetsa za tsiku lomwe likubwera.