A hukumance da aka yiwa rajista ba tare da mafarki da aka kafa Amurka Robert Mcdonald ba: ya farka 453 h 40 min, wannan kusan kwanaki 19 ne. Ba mu ba ku shawara ku maimaita wani gwaji ba, tunda rashin bacci yana haifar da ciwon kai, lalata narkewar narkewa da sauran mummunan tasirin. Fahimtar yadda wahalar fada barci yayin da labari mara dadi daga kafofin watsa labarai, daga aiki, daga rayuwar mutum, daga rayuwar mutum, daga rayuwa, daga rayuwar mutum, daga rayuwa, daga rayuwar mutum, daga rayuwa, daga rayuwa, daga rayuwar mutum, daga taimakon neman ci gaba da shakatawa da sauri barci.
Ƙananan zazzabi
A lokacin fada barci, zazzabi na jikinka ya canza: ciki da baya sanyi, kafafu da hannaye sun yi zafi. Sakamakon binciken "thermorengulation a matsayin tsarin siginar barci" ya nuna cewa kwanciyar hankali don yin barci mai zafi shine digiri na 15-23 a cikin ɗakin kwana. Sanya ma'aunin zafi da sanyio a cikin ɗakin don bincika zafin jiki kafin ya kwanta. Idan baku so kuyi barci a cikin sanyi, buɗe taga zuwa yanayin iska, kuma ku tafi wanka wanka. Idan kun dawo, jikinku zai yi sanyi da sauri da sauri saboda rashin ruwa - tasirin wannan hanyar "barci, ligisennation" na 2011.
Kada dakin ya yi zafi
Hoto: unsplash.com.
Numfashi daban
Hanyar "4-7-8" sanannen al'adar numfashi ne a cikin Amurka, wanda ke ba da gudummawa ga shakatawa da daidaitaccen yanayin halin tashin hankali. Babu tabbacin kimiyya game da ingancin wannan hanyar, amma bisa ga bayanin, yana da aiki a fili ya fi asusun ajiyar waje na shinge shingack da idanu. Asalin na "4-7-8" hanya ce a cikin zurfin m da sha shaye shaye da bugun jini da kuma rage karfin jini, wato, wucin gadi yana aiwatar da jikin da ke faruwa tare da jiki. Wajibi ne a numfasa kamar haka:
Da farko sanya tip na tip din na sama.
Ka yi rauni gaba daya ta bakinka ka yi sauti mai sauti.
Rufe bakin kuma numfashi a cikin hanci, kirga turbaya zuwa hudu.
Riƙe numfashinku da ƙima zuwa bakwai.
Bude bakinka kuma gaba daya exille, yin ico da nayi kirji zuwa takwas.
Maimaita wannan sake zagayaki akalla sau uku.
Sanya Sarko Sarko
Jikin ku yana da tsarin tsarin gudanarwa, wanda ake kira mai rikitarwa na circadian. Wadannan agogo na ciki suna ba da wata alama ga jikinka don ku kasance mai ƙarfi da yamma, wanda aka tabbatar "hukuma ta Ba'amurke na Amurka: mahimmancin bacci mai kyau. Shawarwarin da abubuwan da suka gabata na 2015. A cikin binciken iri ɗaya an bayyana cewa an ba da shawarar manya don yin bacci 7-9 a rana. Likitoci sun bada shawarar tashi da fadowa zuwa cikin lokaci guda a kowace rana, gami da karshen mako domin samar da homomones - melanin da safe da kuma cortisol da safe. Yarjejeniyar Barci ta kasance a matsayin ingantacciyar hanyar ƙarfafa aikin kwakwalwa, wanda nazarin ya tabbatar da gwaji a kan gwaje-gwaje na awanni 36 na awanni 36 na awanni 36 na awanni 36 aiki. Yana da mahimmanci cewa a lokacin rana da kuke aiki tare da rana mai haske ko hasken wucin gadi, ya kwanta cikin duhu, in ba haka ba na murkushe rhythms na ciki.
Kar a manta game da aikin jiki
A lokacin rana, likitoci sun bada shawarar shiga cikin wasanni masu aiki don cinye makamashi mara amfani, kuma da maraice don biyan yoga ko tunani. Waɗannan ayyukan suna taimakawa wajen yaƙi danniya, wanda shine ɗayan manyan dalilan "Yoga don inganta ingancin bacci da ingancin rayuwa don tsofaffi masu girma". Kamar yadda aka rubuta a cikin matanin aikin kimiyya, yayin Yoga, mutane sun koyi numfashi da kyau a hankali kuma a hankali, a tura tsokoki, duk wannan yana ba da gudummawar jita-jita. A lokaci guda, yin zuzzhames na iya ƙara matakin Melatonin da kuma taimakawa kwakwalwa su cimma yanayin rabin-farko - an rubuta shi a cikin "yin tunani da tsarin karatunsa a kan bacci". Aikin daya ko duk wadannan dabarun na iya taimaka maka kashe bacci sosai kuma yana farka da farin ciki.
Yin zuzzurfan tunani da yoga suna taimakawa kwantar da hankali
Hoto: unsplash.com.
Karka kalli lokacin
Ko da kun farka da dare, kada ku kalli agogo. Irin wannan hali, a cewar aikin "Notecurnal Kulawa Kulawa da Halittar (" agogo-agogo ") a cikin cututtukan fata da rashin bacci," in taimaka wa damuwa da damuwa da ba ya ba ku damar yin barci kuma. Abin da ya fi muni, farkawar yau da kullun ba tare da yin barci ba zai iya haifar da gaskiyar cewa kwakwalwarka zata tashi kowane lokaci a tsakiyar dare. Idan za ta yiwu, cire wayar daga gare ku - saka shi a cikin akwatin tebur na gado ko bar kan tebur don haka babu wani gwaji don duba lokacin. Likitoci kuma ba da shawara kada suyi amfani da wayar 30-60 minti kafin barci da sanya shi na dare don yanayin shiru - irin wannan zaɓi yana cikin duk wayoyin zamani na zamani.