Recordy yakanyoreswa rekodhi pasina kurota seti American Robert McDonald: Aive Mukai 453 H 40 min, idzo dzinenge mazuva 19. Isu hatipe zano kuti dzidzokorora kuyedza kumwechete, nekuti kushayikwa kwekurara kunokonzeresa musoro, kudzikira kwekugaya, kurira kwekuita uye zvimwe zvisina kunaka. Kunzwisisa kuti zvakaoma sei kurara kana nhau dzisingafadzi kubva kune vezvenhau, kubva muupenyu hwomunhu oga, vakasarudza kubatsira kuwana tsvarakagadziriro yekuzorora uye kukurumidza kurara.
Kupisa kwemakamuri
Munguva yekurara, tembiricha yemuviri wako inoshanduka: dumbu uye kudzoka, uye makumbo nemaoko zvinopisa. Mhedzisiro yeChidzidzo "Chekuita seyakairasa system" inoratidza kuti yakagadzikana pakurara ndeye tembiricha yegumi nemashanu mumadhigirii ekurara. Isa iyo thermometer mukamuri kuti utarise tembiricha usati warara. Kana iwe usingade kurara muchitonhora, vhura hwindo kune iyo mhepo yekufambisa, uye enda kunogeza unodziya. Paunodzoka, muviri wako uchatonhorera nekukurumidza nekuda kwekubuda - iko kushanda kwenzira iyi kunoratidzwa neyekudzidza "kurara, kusvinura, uye tramosensitivity" ya1011.
Imba yacho haifanire kupisa
Mufananidzo: Pasina Kurege.com.
Kufema zvakasiyana
Maitiro " Iko hakuna humbowo hwesainzi hwekushanda kwenzira iyi, asi zvinoenderana nerondedzero iyi, zviri kunyatsoita zviri nani pane nhoroondo isingaperi yekusvetuka midziyo nemaziso akavharika. Chinhu che "4-7-7-" nzira ndeyakafemera uye inhale iwe unononoka kuputika uye kuderedza kudzvanywa kweropa, ndiko kuti, zvine mutsindo ukaita maitiro ayo anoitika nemuviri pawakarara. Izvo zvinodikanwa kufema seizvi:
Kutanga isa iyo tip yeiyo tip yembudzi yepamusoro yemberi.
Exhale zvakakwana kuburikidza nemuromo wako uye ita muridzo wekuridza muridzo.
Vhara muromo uye kufema kuburikidza nemhino, kuwanda kwepfungwa kune mana.
Bata mweya wako uye nepfungwa kuverenga kune manomwe.
Vhura muromo wako uye nekuregedza zvachose, uchigadzira muridzo uye nekuverenga kwepfungwa kusvika masere.
Dzokorora kutenderera uku kanokwana katatu.
Set Ski chati
Muviri wako une hurongwa hwayo hwekumanikidza, hunonzi hunonzi dunhu rirungu. Aya mavinda emukati anopa chiratidzo kune muviri wako kuti iwe uve wakasarudzika uye kudzikama nehusiku, izvo zvinosimbiswa neyekudzidza "chirevo cheAmerican thoracic: kukosha kwekurara zvine hutano. Kurudziro uye Zvinotangira Zvinotarisirwa Kuna 2015. Mukudzidza kumwechete kwakataurwa kuti vakuru vanokurudzirwa kurara maawa 7-9 pazuva. Vanachiremba vanokurudzira kusimuka uye kuwira panguva imwe chete zuva rega rega, kusanganisira vhiki rega rega kuti vateedzere hutongi hwehutongi hwenyu uye kugadzirisa kugadzirwa kwehomoni - melanin neusiku uye cortisol mangwanani. Kuteerana nemhando yekurara kunoonekwa senzira inocherechedzwa kusimbisa chiitiko chehuropi, iyo inosimbiswa neyekudzidza "ROPTECATION ROPA chiitiko. Izvo zvakakosha kuti panguva yezuva remasikati iwe unoshanda neyakajeka zuva kana mwenje wechiedza, ndokuenda kunorara murima, kana zvisina kudaro iyo circadian rhythms yakaputsika.
Usakanganwa nezve chiitiko chemuviri
Mukati mezuva, vanachiremba vanokurudzira kuita zvemitambo inoshanda kuti vashandise simba risingazivikanwe, uye manheru kubhadhara nguva yeYoga kana kufungisisa. Izvi zvinobatsira zvinobatsira kurwisa kushushikana, ndechimwe chimwe chezvikonzero zvikuru zve insomnia, chinoratidzwa muchidzidzo che "Yoga chekuvandudza hupenyu hwerara uye hupenyu hwevakuru vakuru". Sezvakanyorwa murugwaro rwebasa resainzi, mukati meiyo, vanhu vanodzidza kufema zvakanaka uye zvishoma nezvishoma, kutambanudza mhasuru, kubvisa kunetsekana - izvi zvese zvinopa kukurumidza kurara. Panguva imwecheteyo, kufungisisa kunogona kuwedzera mwero we melatonin uye kubatsira uropi kuzadzisa mamiriro ehafu-kusimudza - zvakanyorwa mu "kufungisisa uye basa rayo rekumanikidza pakurara. Tsika yeimwe kana ese ehunyanzvi aya anogona kukubatsira iwe kurara zvakanaka uye kumuka kufara.
Kufungisisa uye yoga inobatsira kudzikama pasi
Mufananidzo: Pasina Kurege.com.
Usatarise nguva
Kunyangwe kana iwe ukamuka usiku, usatarisa wachi. Maitiro akadaro, zvichienderana nebasa re "masikati ekutarisa maitiro (" wachi-kutarisa ") mumarwere ekurapa uye postttrustomia uye postttraumus ekunetseka kuti haakubvumire kurara zvakare. Chii chinonyanya kutonyanya, kuramba vachisimuka pasina kurara kunogona kutungamira kunzi chekuti uropi hwako huchashanda tsika iyi, mhedzisiro yauchamuka nguva dzese pakati pehusiku. Kana zvichikwanisika, bvisa foni kure newe - chiise mubhokisi remubhedha petafura kana kuti ubve pane desktop kuitira kuti pasina muyedzo wekutarisa nguva. Vanachiremba zvakare vanopa zano kuti vasashandise foni 30-60 maminitsi vasati varara uye vakamboisa husiku hwakanyarara - sarudzo yakadaro iri mune yese yemazuva ano smartphones.