GIFs 11 don Taimakawa Mutanen da Ba Su Iya Barci ba

Wadatacce

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Barcin dare ba ya sha. Mafi mahimmanci, lokacin da kuka gane cewa ƙarfe 3:30 na safe ne kuma kun kasance kuna farkawa kawai kuna duban rufin a cikin awanni biyar da suka gabata.

Sa'ar al'amarin shine, muna da dabaru 11 don taimaka muku barin damuwa da samun hanzari da sauri.

Dim Haske

Yayin da lokacin bacci ya kusa, jikinka zai fara samar da melatonin, hormone wanda ke gaya wa jikinka, Kai, lokacin barci yayi. Amma fitilu masu haske na iya tsoma baki da yaudarar kwakwalwar ku cikin tunani, Kash, har yanzu bai gama kwanciya barci ba. Don haka buga bugun dimmer (ko mafi kyau duk da haka, kashe fitilun da ba ku amfani da su). Hanya ce mafi sauri don haifar da samar da hormone da saita yanayin bacci.

Kashe Wayarka

Ana amfani da ƙa'idodi iri ɗaya: Ajiye gungurawa na Instagram don safiya kuma ku sanya haramcin fasaha da aka sanya wa kai a kalla Minti 60 kafin kwanciya. Duk na'urorin lantarki (e, e-readers count) suna fitar da haske shuɗi-aka anti-melatonin. Maimakon haka, ɗauki kwafin takarda na wancan littafin da kuke mutuwa don karantawa ko kunna TV mai tsufa (ɗauka cewa ba ku zaune inci goma daga allon, ba shakka).

Duba zafin daki

Wuri mai daɗi don bacci mai daɗi shine sanyi 65 digiri. Daidaita kwandishan ku daidai.

Rufe Agogon ku

Ku zo, shin akwai wani abin ba'a da damuwa fiye da dubawa koyaushe da ganin mintuna marasa bacci? Kare idanunka daga haske-da matsi-ta hanyar rufe fuskar agogo kafin ka hau kan gado.

A Haƙiƙa, Rufe Duk Hasken Haske

Ya wuce agogon ku kawai wanda ke kiyaye ku: Hasken akwatin kebul ne, cajin kwamfutar tafi-da-gidanka ko wayar ku koyaushe tana kunna da kashewa tare da faɗakarwa. Waɗannan ƙananan katsewa na ƙaramin tasiri suna shafar salon ku na circadian kuma, bi da bi, ingancin barcin ku.

Gwada Tsarin Lokaci na Kwanciya

Bayan doguwar rana da aiki, tsarin kwantar da hankula yana taimaka wa kwakwalwar ku daina yin buzaye. Wanke fuskarka, sanya abin rufe fuska ko yin wanka (karatu ya nuna tururi yana sa yanayin jikin ku ya tashi, sannan ya faɗi, yana haifar da bacci).

Sanya Tufafi masu Kyau-da Socks

Daga masana'anta zuwa dacewa, abin da kuke sawa zuwa gado yana da mahimmanci. Fita don yadudduka masu sutura (auduga a lokacin bazara; flannel a cikin hunturu) da sassaucin da ya dace don kada ku cika zafi yayin bacci. Kuma idan ƙafafunku sun ji sanyi, jefa a kan safa biyu - ƙarin Layer yana taimakawa wajen inganta wurare dabam dabam zuwa sassanku, korafin barci na kowa.

Pickauki Tsarin Launi wanda yake Soothes

Bincike ya nuna cewa inuwa mai kwantar da hankula yana taimakawa farar barci ta hanyar taimaka muku shakatawa. Wannan yana nufin yakamata ku yi ado ɗakin kwanan ku a cikin tsaka tsaki da sautunan murya tare da sautin ƙarfi da ƙarfi. Yi tunanin periwinkle shuɗi ko lavender sabanin launin rawaya mai haske ko ruwan hoda mai haske.

Sanya Aikin Gida ga Kwakwalwar ku

A'a, wannan baya nufin sake duba jerin abubuwan yi. Ku fito da abubuwa masu jan hankali da nishaɗi don kawar da hankalinku daga ayyukan yau da kullun. Misali, tsara sabon layin labari don nunin TV da kuka fi so. Ko mafi kyau duk da haka, ƙulla mafarkin hutu.

Cikin natsuwa Yi Nuna tare da kwanciyar hankali

A cikin lokutan da ba za mu iya yin bacci ba, mun damu da Calm, app wanda ke ba da sautunan annashuwa kamar ruwan sama da raƙuman ruwa don nutsar da hayaniyar gida kamar murhun bene ...

Gwada Darasi na 4-7-8

Idan komai ya gaza, masanin lafiya Dr. Andrew Weil yayi rantsuwa da wannan dabarar numfashi don taimakawa hankalinka da jikinka ya kwanta. Yadda yake aiki: Yayin da kake kwance a gado, fitar da numfashi gaba daya ta bakinka; sannan, rufe bakinku kuma ku hura ta hanci don ƙidaya huɗu. Rike numfashinka har kirga bakwai sannan ka sake fitar da numfashin kirga takwas. Maimaita sau uku-a zaton kana farkawa haka.

Wannan labarin ya fara bayyana a matsayin Hanyoyi 11 don saurin bacci da sauri akan PureWow.

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