Nthawi zina ndizosatheka kuchotsa kutopa, ngakhale mukagona mwaluso - titakhala maola ogona pakama. Ndi zoyenera kuchita ngati mutu wanu unapita ku pilo 4 maola pamaso koloko ya alamu? Pofuna kusangalala m'masiku otopa, ambiri a ife timatenga chikho chimodzi chikho chimodzi chikho cha khofi, koma kugwiritsa ntchito caffeine kungayambitse mantha komanso nkhawa. Mwina pali njira yabwinoko yochotsera kutopa kwam'mawa ndikuyamba tsiku lanu ndi mphamvu zomwe mukufuna? Wowononga: Inde, ndi, osati m'modzi.
Lekani kaye kuchedwetsa alarm
Batani lomwe limakonda patsamba lanu la Alarm mwina silingakhale lothandiza kwambiri. Akuchititsa theka la ma ola kapena nthawi yopuma ndikuti ofufuzawo amatambasulira "tulo tating'onoting'ono", zimakhala ndi zotsatira zotha kugwira ntchito tsiku lonse. Upangiri waluso: Yesetsani "Kuthana ndi" ma alarms mphindi 90, mutakhala mphindi 90 musanafune kudzuka, ndipo nthawi yomwe mukufunadi kudzuka. Chiphunzitsocho ndi chakuti mphindi 90 zogona zomwe mumapeza pakati pa zobwereza zizikhala zogona, ndikulolani kudzuka mutatha kudzuka pambuyo pa ma rever, osati nthawi.
Chinthu choyamba kumwa kapu yamadzi
Kutopa ndi chizindikiro chapamwamba cha kuchepa thupi, ndipo ngakhale digiri yake yosavuta kungayambitse kugona, kusintha kwa maluso a kuzindikira komanso kusamva bwino. Lolani galasi lomwe limatsitsimutsa thupi lanu lonse musanayambe kuyenda. Upangiri waluso: Ngati simungathe kuchotsa makalata m'mawa, yesani kuwonjezera kumwa madzi ndi zakumwa zina zokhala ndi cafina masana.
Sunthani thupi lotopa ndi yoga
Pali chifukwa chomwe chimakhala bwino kufinya mukadzuka. Usiku, pogona mwachangu, minofu yako imafowomba - njirayi yachilengedwe imatchedwa Anonium - ndipo kutsimikizika kwawo kumapangitsa mphamvu yolimbikitsa yolimbikitsa. Upangiri waluso: Ngati muli ndi nthawi yochepa yogaya yoga, ipangeni. Mphindi 15 zokha, monga zikuwonetsera, kuwonjezera mphamvu ya mphamvu komanso ntchito ya ubongo.
Madzi ozizira
Miyoyo yosiyana, monga inanenedwa, imathandizira ubongo kudzuka. Ngati simukufuna kusamba kapena kulibe nthawi, masitenthedwe amadzi ozizira kumaso amathandizanso: sankhani ubongo kuti usinthe kutentha kwa thupi ndipo tidzachotsa ntchito yake.
Kudutsa chakudya choyamba kungakhudze mphamvu zanu.
Osaphonya chakudya cham'mawa
Osati pachabe m'maiko akale a Cis, pali chakudya cham'mawa chokha - anthu modakhala mokhulupirika - anthu mokhulupirika adamvetsetsa kuti zimawathandiza kukhala olimbikira tsiku lonse. Kafukufuku amene angadalire, nenani kuti kudutsa kwa chakudya choyamba kumatha kukhudza mphamvu zanu komanso kuthekera kotengera chidwi tsiku lonse. Koma ngati muphunzitsa m'mawa, musaiwale kudya pambuyo pake, osati kale. Idzatentha zopatsa mphamvu zambiri, zidzafulumiza kagayidwe kanu ndikukuthandizani kuti musamavutike m'mimba. Gwiritsani ntchito kuphatikiza koyenera kwa zinthu, monga mapuloteni a kutsekera, mbewu zonse, mtedza ndi zipatso zokhala ndi shuga wotsika.
Pewani kugwiritsa ntchito shuga asanadye nkhomaliro
Mapulani onsewa samapangidwa ofanana, motero mudzakwanitsa kuyankha chakudya. Zinthu zotsekemera monga zakumwa zotsekemera za khofi, makeke ndi maluwa am'mawa zimatha kuyambitsa shuga chapamwamba kwambiri m'magazi, omwe amagwa mwachangu ndikukupangitsani kumva kutopa. Tsoka la akatswiri: Yang'anirani zolembera za chakudya kuti muwone kuti mumadya shuga zingati zam'mawa - ndikuchepetsa kulikonse komwe kungatheke. Sungani zinthu chimodzi, monga maapulo, kaloti ndi malalanje, nthawi yofikira mosavuta.
Imwani khofi wocheperako
Ophunzira aphunzira omwe atenga nawo mbali adatopa kwambiri tsiku lomwe layamba kumwa khofi. Upangiri waluso: Pewani ma mugs akuluakulu. Gulani chikho chaching'ono, ngati kuli kotheka, kuti muchepetse kuchuluka kwa kuledzera. Ndipo m'malo mwake, ikani seramu ndi caffeine pansi pa maso - imagwira ntchito bwino kwambiri, kuchotsa kutupa mukagona kwakanthawi.
Pitani kukayenda kwakanthawi
Kuwala kwa dzuwa kumawonjezera gawo la serotonin m'thupi, zomwe zimabweretsa mwayi wogona ndipo chifukwa chake, kuchuluka, kuchuluka kwa masana. Malinga ndi mndandanda wa kafukufuku wa ku yunivesite ya Rochester, kukhala ndi nthawi yachilengedwe "anthu amamva kuti ali ndi moyo.. mkati mukamayesa kudzuka m'mawa.
Kuwala kwa dzuwa kumawonjezera gawo la serotonin m'thupi
Yambitsani tsikulo ndi kulipira
Zachidziwikire, mukafuna kubwerera kukagona, masewera olimbitsa thupi amatha kuwoneka ngati osalankhula - koma zitha kukhala zomwe thupi lanu limafunikira. Kafukufuku amawerengera mogwirizana ndi masewera olimbitsa thupi a aerobic ndi kuchepa kwa kutopa. Upangiri waluso: Nthawi ikamakanimira, kukweza thupi lanu ndi kuzungulira kwa mawondo okwera mawondo ndikulumpha ndi mitundu ya kuswana ndi miyendo kumbali. Ngakhale masekondi 30 a ntchito amatha kupanga bizinesi yawo!