Iko kushanduka kubva ku Standard kusvika Daylight Saving Time munguva yegore uye shure zvakare mukuwa kunogona kukanganisa purogiramu yako yekurara. Saka uchafamba kune dzimwe nguva nguva.
Mumuviri wako uchagadzirisa nguva, asi zvokudya uye zvinwiwa zvaunodya zvinogona kukubatsira kuti uwane humwe husiku huri nani. Heano mazano mashanu ekukurudzira kurara, kusanganisira chii chaunofanira kudzivisa uye chii chingawedzera pane kudya kwako. Dzvanya mutsara we slideshow kuti uone zvakawanda.
1 - Go Easy paKafi, Soda uye Nesimba Doro
Caffeine ndiyo chinhu chokutanga chokufunga kana uri kutambudzika kurara. Kunyange kana iwe usingafambi nguva, kunwa doro kakawanda masikati kana manheru kunogona kuvhiringidza kurara.
Kurega tsika ye caffeine haisi nyore kana kuti yakasununguka. Vanhu vazhinji vanotambura nekurasikirwa kwezviratidzo zvakadai semusoro, kusveta, manzwiro akafanana nemafukirwo , kusagadzikana nekushayikwa kwepfungwa pavanosiya cafineine kutonhora kutonhora.
Iwe unogona kudzivisa zviratidzo izvozvo nekufamba zvishoma nezvishoma. Edza kuenzanisa kofi yea decaffeinated nekhofi nguva dzose. Wedzera huwandu hwekuora kwemavhiki mashomanana - usati waenda.
2 - Usanwa doro rakawandisa
Kunyangwe chiduku chidoro chinogona kuita kuti uchinzwe wakasununguka uye urembera, kunyanya-kumira mukati mako unodhakwa zvinodhaka kunogona kukonzera kusagadzikana kwakanyanya kusagadzikana usiku. Iwe unogona kurara nyore nyore, asi kurara kunowanzovhiringidzwa mukati meusiku, ndicho chinhu chokupedzisira chaunoda iwe uchiedza kuchinja kune imwe nguva shanduko.
Funga kune imwe inwa. Izvo zvakaenzana nemashizha gumi ewaini, mairi ounces mashanu ewaini kana imwe tsvina yekudhakwa. Kana kuti rukai midziyo yakaisvonaka zvachose.
3 - Idya Chiedza paKudya Kwemanheru
Chikafu chamadekwana chakakosha mumafuta uye mapuroteni angatungamirira kumunhu asina kukodzera uye kuora mwoyo, uye izvo hazvisi kukwanisa kurara zvakanaka usiku. Dzivisa masaga machena, zvokudya zvakadzika-zvakabikwa uye kupwanya kukuru kwenyama. Chengetai zvikamu pane zvishoma - usazviisa iwe pachako.
Sarudza chimwe chinhu chakajeka chakafanana nekabhakwa yakabikwa uye sipinashi, iyo yose iri yakakwirira mu tryptophan, iyo muviri wako unoda kubudisa serotonin, hormone inokurudzira kuporesa. Chickpeaswo yakakwirira mu tryptophan.
Zvimwe zvinogona kusanganisira saladi sekudya, chiduku chiduku chekudya uye tsanga yezvokudya zvezviyo zvakakwana, kana kuti ndiro yakasanganiswa nemiriwo.
4 - Inwa Tart Cherry Juice
Tart cherry juice yakakwirira mu melatonin - chimwe chinhu muviri wako unowanzoita kuti utonge. Izvo zvinokonzera melatonin kubva mumuchiri cherry zvinogona kubatsira kunatsiridza kurara kwehutano uye nguva.
Usafarira makate cherries? Walnuts zvakare akakwirira mu melatonin. Kana iwe unogona kuita kuti uende nokukurumidza kutengesa uye utore bhodhoro re melatonin supplement s - iva nechokwadi chekutevera mairaira emirairo, uye kana uine mararamiro ehutano, tapota taura nechiremba wako kutanga.
5 - Idya Karubhaidhadhedhi-Yakagadzikana Yokurara Nguva Yakakanda
Chinhu chiduku chinorara chekurara chakakosha mumakrobhohydrates chinogona kusimbisa maitiro ako e serotonin, uye kukubatsira kuti udzikinure. Nherera nemukaka, peanut butter uye jelly sandwich, kana chese, michero, uye mapapiro zvose mazano akanaka, chero bedzi iwe ukasarudza nokuchenjera. Semuenzaniso, sarudza peanut butter yakagadzirwa kubva pamarangi, jelly yakagadzirwa kubva kune michero, uye chingwa-zviyo-chingwa paunenge uchiita sandwich yako. Chenjerera kuita sarudzo dzakanaka .
> Sources:
> Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. "Chiitiko chetari cherry (Prunus cerasus) mazinga e-melatonin uye hutano hwakanaka hwekurara." Eur J Nutriti. 2012 Dec; 51 (8): 909-16.
> National Sleep Foundation. "Utano Hwakanaka Hwekurara."
> Ozsungur S, Brenner D, El-Sohemy A. "Zvikamu gumi nezvina zvinotsanangurwa zvakajeka nezvekuvhara kweka caffeine muzvikamu zvitatu." Psychopharmacology (Berl). 2009 Jan; 201 (4): 541-8.
> Thakkar MM, Sharma R, Sahota P. "Doro rinokanganisa kurara kumbaostasis." Doro. 2014 Nov 11. pii: S0741-8329 (14) 20115-7.