Yadda ake bacci mai kyau: Tukwici 10 na kyakkyawan bacci

Wadatacce

• 1. Girmama lokacin kwanciya
• 2. Kashe Talabijan da sauran na'urori
• 3. Karanta kafin kwanciya
• 4. Createirƙiri yanayi mai duhu
• 5. Nafi bayan cin abincin rana
• 6. Motsa jiki a kai a kai
• 7. Guji shan kofi awa 6 kafin bacci
• 8. Shan shayi kafin kwanciya
• 9. Amfani da annashuwa mai mahimmanci
• 10. Kiyaye shiru da sanyaya rai

Rashin yin bacci ko wahalar yin bacci kai tsaye yana tsoma rayuwar mutum, saboda ƙarancin dare na bacci yana rage ikon samun natsuwa a rana kuma hakan na iya haifar da sauyin yanayi. Bugu da ƙari, lokacin da rashin ingancin bacci ya zama mai yawa, za a iya samun canje-canje a ci abinci da matsalolin lafiya kamar damuwa, damuwa da ci gaban gazawar ƙwaƙwalwar ajiya.

Don haka, yin bacci mai kyau yana da mahimmanci mutum ya ɗauki wasu halaye waɗanda zasu taimaka wajan daidaita bacci kuma hakan zai taimaka wajan kaiwa ga lokacin bacci mai zurfin annashuwa, wanda sau da yawa yana da wahalar samu. Don wannan, yana da mahimmanci don ƙayyade lokacin yin bacci da girmama wannan lokacin, ƙirƙirar yanayi mai duhu da jin daɗi da shan shayi mai kwantar da hankali aƙalla mintina 30 kafin kwanciya.

Wasu nasihu waɗanda zasu iya zama masu amfani don inganta ƙarancin bacci kuma waɗanda yakamata a zama sabon salon rayuwa sune:

1. Girmama lokacin kwanciya

A matsakaici, ya zama dole a yi bacci na tsawon awanni 8 zuwa 9 na hutawa domin a fadaka sosai washegari kuma, saboda haka, waɗanda suke buƙatar farka da wuri su ma su kwana da wuri, suna girmama waɗannan lokutan, ko da a ƙarshen mako da hutu.

Kyakkyawan bayani game da mutunta lokacin kwanciya shine samun kararrawa akan wayar ka mai tunatar da kai lokacin da zaka kwanta. Additionari ga haka, don guje wa yin bacci fiye da yadda aka shawarta kuma, saboda haka, a farke da daddare, yana iya zama da ban sha'awa a ajiye agogon ƙararrawa nesa da gado, saboda ta wannan hanyar ne ya kamata mutum ya tashi don kashe agogon ƙararrawa kuma ta haka zai zama mafi sauƙin girmama lokacin kwanciya a ƙarshen rana.

2. Kashe Talabijan da sauran na'urori

Talabijan, kwamfuta ko wasu na'urorin lantarki ya kamata a kashe su kimanin mintuna 30 kafin lokacin kwanciya mai kyau. A yadda yakamata, ya kamata mutum ya nisanta daga waɗannan na’urorin, da kuma wayar salula da wasannin bidiyo, yayin da suke motsa kwakwalwa, suna barin mutumin da damuwa da nakasa bacci.

Bugu da kari, dole ne a hana agogo fita daga dakin bacci ko kuma nesa da gadon, domin idan mutum ya yi bacci kuma ya fahimci cewa ba zai iya yin bacci ba, sai ya kalli agogo, wannan wani dalili ne na daban damuwa, wanda ke sa wahalar bacci.

Wasu mutane suna iya samun barci mai motsawa kuma suyi bacci mafi kyau yayin da suka ji ƙaramar shuru ko amo kuma, sabili da haka, ana iya ƙara wasu sautin yanayi, misali.

3. Karanta kafin kwanciya

A yadda yakamata, mutum yakamata ya kwanta a gado ne kawai lokacin da yake bacci kuma kafin hakan, mutum na iya kwantawa baya kan gado ko kuma, zai fi dacewa, akan gado mai matasai, yana karanta littafi a cikin ɗan haske kaɗan. Yana da mahimmanci a ba da fifiko ga karanta abubuwan da ke kawo zaman lafiya da kwanciyar hankali, guje wa littattafai ko labarai da ke inganta tashin hankali da damuwa, kamar labarai, misali.

4. Createirƙiri yanayi mai duhu

Kafin barci, yana da mahimmanci a kashe fitilun a bar fitila ɗaya kawai, zai fi dacewa da haske mai launin rawaya, saboda yana daɗin yin bacci, kamar yadda aka nuna ta chromotherapy. A matsayin madadin fitilar, zaka iya kunna kyandir. Makasudin shine sanya dakin mai ni'ima saboda bacci ya motsa kuma zaka iya samun kyakkyawan bacci da daddare.

5. Nafi bayan cin abincin rana

Aan bacci na kusan minti 10 zuwa 30 yanzunnan bayan abincin rana ya isa ya huta ba tare da ya hana bacci darenku ba. Ba za a iya yin dogon bacci da rana ba, saboda suna iya yin bacci da daddare. Dogon bacci na rana ya dace da jarirai da yara har zuwa shekaru 4.

6. Motsa jiki a kai a kai

Yin motsa jiki aƙalla mintuna 30 na motsa jiki a kowace rana, zai fi dacewa kafin ƙarfe 9 na dare, na iya zama fa'ida domin yayin motsa jiki yana ƙara kuzari, yana ƙara buƙatar hutawa a duk rana. Mutanen da ke da wahalar zuwa gidan motsa jiki na iya gwada tafiya ko keken keke, kafin cin abincin dare, misali.

Ba a ba da shawarar motsa jiki bayan ƙarfe 9 na dare, domin yana iya samun akasi, yayin da motsa jiki ke ƙara yanayi a cikin ɗan gajeren lokaci kuma, saboda haka, na iya tsoma baki tare da lokacin bacci da ingancin bacci.

7. Guji shan kofi awa 6 kafin bacci

Ya kamata a guji yawan amfani da abubuwan sha masu kara kuzari, kamar su coca-cola, kofi, baƙar shayi, koren shayi da wasu kayan sha mai laushi, sa’o’i 6 kafin kwanciya, domin mutum na iya kasancewa a farke kuma yana da wahalar yin bacci. Bugu da kari, ya kamata kuma ku guji cin abinci da yawa a abincin dare.

Duk lokacin da zai yiwu, ya kamata mutum ya zaɓi abubuwan sha waɗanda ke daɗaɗin bacci, kamar su gilashin madara mai ɗumi ko gilashin jan giya, misali.

8. Shan shayi kafin kwanciya

Samun shayi mai kwantar da hankali kafin bacci zai iya taimakawa haifar da bacci da kuma yin bacci mai kyau. Wasu misalan shayi tare da waɗannan kaddarorin sune waɗanda suke da valerian, passionflower, lemon balm, chamomile ko lavender, misali. Koyi yadda ake shirya shayi mai sanyaya rai.

9. Amfani da annashuwa mai mahimmanci

Amfani da mahimman mai kamar su lavender, yana da tasiri mai sanyaya rai da nutsuwa, saboda ta shan numfashi mai mahimmanci tare da mahimmin mai, yana sa ƙwaƙwalwar ta karɓi ƙarin iskar oxygen, ban da kuma motsa motsawar haɓakar hormonal, haɓaka jin daɗin kasancewa da shakatawa, fifita bacci.

Don jin dadin wadannan mai, kawai sanya digo 2 zuwa 3 na mahimmin mai akan matashin kai ko fanjama, kafin bacci. A madadin, ana iya sanya mai a cikin freshener na iska ko a cikin feshi, a fesa su a cikin ɗakin.

10. Kiyaye shiru da sanyaya rai

Ya kamata ka guji yanayin hayaniya sosai yayin bacci. Sanya matosai na kunne, kamar waɗanda aka yi amfani da su a wuraren waha, na iya taimakawa wajen cimma natsuwa don yin bacci.

Koyaya, wasu mutane suna buƙatar amo na bango don samun damar yin bacci, wanda ake kira fararen ƙararrawa, kamar ƙarar na'urar wanki, murfin kicin ko rediyo a wajen tashar, misali. Bugu da kari, akwai wasu aikace-aikacen wayar salula wadanda ke samar da wadannan kararraki, saukaka bacci.

Additionari ga haka, ɗakin da tufafin da mutum yake amfani da su don barci su ma ya kamata su zama masu daɗi. Abinda yafi dacewa shine a sami labule wanda zai bar dakin da duhu sosai da dare, kula da yanayin zafin jiki mai kyau, tsakanin 18'C da 21ºC, sanya kyautan rigar bacci da amfani da matashin kai mai kyau, wanda zai ba da damar rage tashin hankali a baya da wuya, tara yayin rana.

Bincika ƙarin nasihu don ingantaccen bacci: