Inyandiko yanditswe ku mugaragaro idafite inzozi zerekana umunyamerika Robert McDonald: Yari Kanguka 453 H 40 min, hashize iminsi 19. Ntabwo dukwiye inama yo gusubiramo ubushakashatsi bumwe, kubera ko kubura ibitotsi bitera kubabara umutwe, kwangirika gusya, kubuza reaction nizindi ngaruka mbi. Gusobanukirwa ukuntu bigoye gusinzira mugihe amakuru adashimishije avuye mubitangazamakuru, kuva ku mirimo, kuva mubuzima bwite, yahisemo gufasha gushakisha ubushakashatsi bwagaragaye bwo kuruhuka no gusinzira vuba.
Ubushyuhe bwo hasi
Mugihe cyo gusinzira, ubushyuhe bwumubiri wawe impinduka: igifu nigifu, amaguru n'amaboko birashyushye. Ibisubizo by'ubushakashatsi "thermorelit nka gahunda y'ibinyabuzima" byerekana ko byoroshye gusinzira ari ubushyuhe bwa dogere 15-23 mubyumba. Shyiramo Tormometero mucyumba kugirango urebe ubushyuhe mbere yo kuryama. Niba udakunda gusinzira mu mbeho, fungura idirishya muburyo bwo guhumeka, hanyuma ujye kwiyuhagira. Mugihe ugarutse, umubiri wawe uzakonja vuba kubera guhumeka - imikorere yubu buryo igaragazwa nubushakashatsi "ibitotsi, kuba maso, hamwe na thermosensitivite" muri 2011.
Icyumba ntigikwiye gushyuha
Ifoto: Ibisobanuro.com.
Guhumeka ukundi
Uburyo "4-7-8" ni imyitozo izwi cyane yo guhumeka muri Amerika, agira uruhare mu kuruhuka no gusobanura imiterere y'amarangamutima. Nta bimenyetso bya siyansi byerekana imikorere yubu buryo, ariko ukurikije ibisobanuro, biragaragara ko ikora neza kuruta inkuru itagira akagero yo gusimbuka amavuta afunze amaso. Ingingo ya "4-7-8" ni uko mugihe cyo guhumeka no guhumeka utinda cyane pulse no kugabanya umuvuduko wamaraso, ni ukuvuga ko usohoza ibidukikije bibaho numubiri mugihe usinziriye. Birakenewe guhumeka gutya:
Ubanza ushyire isonga ryamasomo kumaboko yo hejuru.
Guhumeka rwose mu kanwa kawe no gukora amajwi afi.
Funga umunwa uhumeke mu zuru, kubara mu mutwe kuri bine.
Komeza umwuka wawe kandi ubare mumutwe kugeza kuri barindwi.
Fungura umunwa wawe kandi ushyireho rwose, ukore ifirimbi no kubara mumutwe.
Subiramo iyi nzitizi byibuze inshuro eshatu.
Set ski
Umubiri wawe ufite gahunda yo kugenzura, zitwa injyana ya circadian. Aya masaha yimbere atanga ikimenyetso kumubiri wawe kugirango ube mwiza nyuma ya saa sita kandi utuze nijoro, byemejwe nijoro "Umuryango w'Abanyamerika wa Thoccic wo muri Amerika: akamaro ko gusinzira neza. Ibyifuzo n'ibizaza ibyihutirwa muri 2015. Mu bushakashatsi bumwe havuga ko abantu bakuru basabwa gusinzira amasaha 7-9 kumunsi. Abaganga barasaba kubyuka no kugwa mugihe kimwe buri munsi, harimo weekend kugirango umubiri wawe uhuza ubutegetsi bwawe kandi uhindure umusaruro wa Hormone - Melanin nijoro na cortosol mugitondo. Kubahiriza uburyo bwo gusinzira bugaragazwa nkinzira nziza yo gushimangira ibikorwa byubwonko, byemejwe nubushakashatsi "injyana ya critediya, no gukora ibitotsi, imikorere yabantu": Abahanga mu byaha ": abahanga bakora ibizamini ku masaha 36 yo gukanguka gukurikirana ubwonko bwabo ibikorwa. Ni ngombwa ko kumanywa ukorana numucyo wizuba cyangwa ubwubukoriko, hanyuma uryama mu mwijima, bitabaye ibyo injyana ya circadiya iracika.
Ntiwibagirwe ibikorwa byumubiri
Ku manywa, abaganga barasaba kwishora mu siporo ikora kugira ngo bamarane ingufu zitavuzwe, nimugoroba kugirango yishyure igihe cyoga cyangwa gutekereza. Iyi myitozo ifasha kurwanya imihangayiko, nimwe mumpamvu nyamukuru zituma idasinge, yoga igana kunoza ubuziranenge nubwiza bwubuzima kubantu bakuru bakuze ". Nkuko byanditswe mu nyandiko y'akazi ka siyansi, mu gihe yoga, abantu biga guhumeka neza kandi buhoro, kurandura imitsi, bakureho impagarara - ibi byose bigira uruhare mu gusinzira vuba. Muri icyo gihe, gutekereza ku rwego rwa Melatonine no gufasha ubwonko kugera kuri Leta ya kimwe cya kabiri - byanditswe mu "gutekereza no ku ruhare rwayo mu gusinzira" ubushakashatsi. Imyitozo imwe cyangwa ubwo buryo bwose burashobora kugufasha gusinzira neza no kubyuka byishimo.
Gutekereza no Yoga bifasha gutuza hasi
Ifoto: Ibisobanuro.com.
Ntukarebe igihe
Nubwo wabyutse nijoro, ntukarebe isaha. Imyitwarire nk'iyi, ukurikije imyitwarire ya "inshuro nijoro ikurikirana (" isaha yo kureba amasaha ") ku barwayi bagaragaza ko adahangayitseho ibimenyetso bidahwitse. Ikirenzeho, gukanguka bisanzwe nta gusinzira bishobora kugasikana kuburyo ubwonko bwawe buzakora ingeso, hamwe nibisubizo ko uzabyuka buri gihe mu gicuku. Niba bishoboka, kura terefone kure yawe - shyira mumasanduku yameza yigitanda cyangwa ugende kuri desktop kugirango ntakigeragezwa cyo kugenzura igihe. Abaganga nabo baragira inama yo kudakoresha terefone iminota 30-60 mbere yo kuryama barayishyira mu ijoro ryo guceceka - amahitamo nkaya ari muri terefone zose zigezweho.