17 Tabbatattun Tukwici don Barci Mafi Kyau a Dare

Wadatacce

• 1. exposureara haske mai haske yayin rana
• 2. Rage fallasa hasken shudi da yamma
• 3. Kar a sha maganin kafeyin da rana
• 4. Rage bacci mara nauyi ko tsawon rana
• 5. Gwada yin bacci da tashi a daidaitattun lokuta
• 6. Sha sinadarin melatonin
• 7. Yi la'akari da waɗannan sauran abubuwan ƙarin
• 8. Kar a sha giya
• 9. Inganta yanayin dakin kwanan ku
• 10. Kafa zafin jikin dakin bacci
• 11. Kar a ci dare da yamma
• 12. Shakatawa da share tunaninka da yamma
• 13. Yi wanka ko shawa mai annashuwa
• 14. Rule fitar da matsalar bacci
• 15. Samun gado mai kyau, katifa, da matashin kai
• 16. Motsa jiki a kai a kai - amma ba kafin bacci ba
• 17. Kar a sha wani ruwa kafin bacci
• Layin kasa
• Gyara Abinci: Abinci don Ingantaccen Barci

Mun haɗa da kayayyakin da muke tsammanin suna da amfani ga masu karatu. Idan ka siya ta hanyoyin yanar gizo a wannan shafin, zamu iya samun ƙaramin kwamiti. Ga tsarinmu.

Barcin dare yana da mahimmanci kamar motsa jiki da abinci mai kyau.

Bincike ya nuna cewa ƙarancin bacci yana da mummunan tasirin tasirin kwayar halittar ku, aikin motsa jiki, da aikin ƙwaƙwalwar ku (,,,,).

Hakanan yana iya haifar da karɓar nauyi da haɓaka haɗarin cuta ga manya da yara (,,).

Sabanin haka, barci mai kyau na iya taimaka maka cin abinci ƙasa, motsa jiki mafi kyau, da lafiya (,,,).

A cikin 'yan shekarun da suka gabata, duka ingancin bacci da yawansu sun ragu. A zahiri, mutane da yawa suna samun bacci koyaushe (,).

Idan kanaso ka inganta lafiyar ka ko ka rage kiba, yin bacci mai kyau yana daya daga cikin mahimman abubuwan da zaka iya yi.

Anan akwai shawarwari masu tushen shaida guda 17 don bacci mafi kyau da dare.

1. exposureara haske mai haske yayin rana

Jikinka yana da agogo mai kiyaye lokaci wanda aka sani da yanayin motsin ka (13,).

Yana shafar kwakwalwarka, jikinka, da kuma hormones, yana taimaka maka ka kasance a farke kuma ka fadawa jikinka lokacin da ya kamata kayi bacci (,).

Hasken rana na ɗabi'a ko haske mai haske yayin yini yana taimakawa kiyaye yanayin motsin ku. Wannan yana inganta kuzarin yini, da kuma ingancin bacci da daddare (,,).

A cikin mutanen da ke fama da rashin bacci, hasken rana mai haske ya inganta ingancin bacci da tsawon lokaci. Hakanan ya rage lokacin ɗaukar bacci da kashi 83% ().

Wani bincike makamancin wannan a cikin tsofaffi ya gano cewa awanni 2 na haske mai haske yayin rana ya kara yawan bacci da awanni 2 da kuma ingancin bacci da kashi 80% ().

Yayinda yawancin bincike ya shafi mutanen da ke fama da matsalar bacci mai nauyi, haskaka hasken rana na yau da kullun zai taimaka muku koda kuwa kuna fuskantar matsakaicin bacci.

Gwada samun hasken rana kullun ko - idan wannan bashi da amfani - saka hannun jari a cikin na'urar haske mai wucin gadi ko kwararan fitila.

Hasken rana na yau da kullun ko hasken haske na wucin gadi na iya inganta ƙimar bacci da tsawon lokaci, musamman idan kuna da al'amuran bacci mai tsanani ko rashin bacci.

2. Rage fallasa hasken shudi da yamma

Bayyanar da haske yayin rana yana da amfani, amma fitowar hasken dare yana da akasi (()).

Bugu da ƙari, wannan saboda tasirin sa ne a cikin motsin ku na circadian, yaudarar kwakwalwar ku da tunanin har yanzu da rana. Wannan yana rage hormones kamar melatonin, wanda ke taimaka maka shakatawa da samun bacci mai nauyi (,).

Hasken shuɗi - wanda na'urorin lantarki kamar wayowin komai da ruwanka da komputa ke fitarwa da yawa - shine mafi munin wannan.

Akwai shahararrun hanyoyi da yawa da zaku iya amfani dasu don rage tasirin hasken shuɗi na dare. Wadannan sun hada da:

• Sanya tabarau masu toshe shudi mai haske (,).
• Zazzage aikace-aikace kamar f.lux don toshe shudi mai haske a kwamfutar tafi-da-gidanka ko kwamfutarka.
• Shigar da wani ƙa'ida wanda yake toshe haske mai haske a wayoyinku. Waɗannan suna nan don samfuran iPhones da samfurin Android.
• Dakatar da kallon talabijin ka kashe duk wani haske mai awanni 2 kafin ka kwanta.

Shudi light yana yaudarar jikinka da tunanin cewa rana ce. Akwai hanyoyi da yawa da zaku iya rage hasken shuɗi a yamma.

3. Kar a sha maganin kafeyin da rana

Maganin kafeyin yana da fa'idodi da yawa kuma ana cinye shi da kashi 90% na yawan jama'ar Amurka (,,,,).

Doseaya daga cikin kashi ɗaya na iya haɓaka haɓaka, kuzari, da wasanni ((,,)).

Koyaya, idan aka cinye shi da rana, maganin kafeyin yana motsa maka tsarin mai juyayi kuma yana iya dakatar da jikinka daga shakatawa na dare da daddare.

A cikin binciken daya, shan maganin kafeyin har zuwa awanni 6 kafin kwanciya ya ƙara ingancin bacci ().

Caffeine na iya zama mai ɗaukaka a cikin jini na awanni 6-8. Saboda haka, shan kofi da yawa bayan ƙarfe 3-4 na yamma. ba a ba da shawarar ba, musamman ma idan kana jin daɗin maganin kafeyin ko kuma kana fuskantar matsalar bacci (,).

Idan kuna sha'awar kopin kofi a ƙarshen yamma ko yamma, to ku kasance tare da kofi mai narkewa.

Caffeine na iya ƙara ingancin bacci, musamman idan kuna shan adadi mai yawa a ƙarshen yamma ko yamma.

4. Rage bacci mara nauyi ko tsawon rana

Yayinda ɗan gajeren bacci ke da fa'ida, tsayi mai tsayi ko rashin tsari yayin rana na iya shafar barcin ku mara kyau.

Yin bacci da rana na iya rikita maka agogo na ciki, ma'ana zaka iya gwagwarmaya yin bacci da dare (,).

A zahiri, a cikin binciken daya, mahalarta sun zama masu bacci da rana bayan sun sha bacci ().

Wani binciken kuma ya lura cewa yayin yin bacci na mintina 30 ko ƙasa da haka na iya haɓaka aikin ƙwaƙwalwar rana, tsayin daka na iya cutar da lafiya da ƙimar bacci ().

Koyaya, wasu nazarin suna nuna cewa waɗanda aka saba amfani dasu don yin bacci na rana ba su fuskantar ƙarancin bacci ko katse bacci da daddare.

Idan kuna yin bacci na rana na yau da kullun kuma kuna barci da kyau, kada ku damu. Illar yin bacci ya dogara da mutum (,,).

Baccin rana na tsawon lokaci na iya lalata ingancin bacci. Idan kana fama da matsalar bacci da daddare, to daina bacci ko kuma gajartata.

5. Gwada yin bacci da tashi a daidaitattun lokuta

Hannunku na circadian rhythm yana aiki akan madaidaitan saiti, yana daidaita kansa da fitowar rana da faɗuwar rana.

Kasancewa mai dacewa da barcinku da lokutan farkawa na iya taimakawa ingancin bacci na dogon lokaci ().

Studyaya daga cikin binciken ya lura cewa mahalarta waɗanda ke da tsarin bacci marasa kyau kuma suka kwanta a ƙarshen karshen mako sun ba da rahoton ƙarancin barci ().

Sauran karatun sun nuna cewa yanayin bacci mara tsari zai iya canza maka jujjuyawar motarka da matakan melatonin, wanda ke nuna kwakwalwarka tayi bacci (,,).

Idan kuna fama da bacci, yi ƙoƙari ku shiga cikin al'ada ta farkawa da kuma kwanciya a lokuta irin wannan. Bayan makonni da yawa, ƙila ba ma buƙatar ƙararrawa.

Yi ƙoƙarin shiga cikin zagaye na bacci / farkawa na yau da kullun - musamman a ƙarshen mako. Idan za ta yiwu, yi ƙoƙari ka farka bisa ɗabi'a a lokaci guda a kowace rana.

6. Sha sinadarin melatonin

Melatonin babban mahimmin bacci ne wanda yake fadawa kwakwalwarka lokacin da yakamata ka huta da zuwa gado ().

Abubuwan Melatonin sune shahararren taimakon bacci.

Sau da yawa ana amfani dasu don magance rashin bacci, melatonin na iya zama ɗayan hanyoyi mafi sauƙi don yin saurin bacci da sauri (,).

A cikin binciken daya, shan 2 mg na melatonin kafin kwanciya ya inganta ingancin bacci da kuzari washegari kuma ya taimakawa mutane yin saurin bacci.

A cikin wani binciken kuma, rabin ƙungiyar sun yi barci da sauri kuma suna da haɓaka 15% cikin ƙimar bacci (,).

Bugu da ƙari, ba a ba da rahoton sakamakon cirewa a ɗayan ɗayan karatun da ke sama ba.

Melatonin shima yana da amfani yayin tafiya da daidaitawa zuwa wani sabon yankin lokaci, saboda yana taimakawa yanayin motsin jikinka ya koma yadda yake ().

A wasu ƙasashe, kuna buƙatar takardar sayan magani don melatonin. A wasu, ana samun melatonin a cikin shaguna ko kan layi. Aroundauki kusan 1-5 MG 30-60 mintuna kafin barci.

Fara tare da ƙananan kashi don kimanta haƙurin ku sannan ƙara shi sannu a hankali kamar yadda ake buƙata. Tunda melatonin na iya canza ilmin sunadarai na kwakwalwa, ana ba da shawara cewa ku duba tare da mai ba da lafiya kafin amfani.

Har ila yau, ya kamata ku yi magana da su idan kuna tunanin yin amfani da melatonin a matsayin abin taimaka wa ɗanku na barci, kamar yadda dogon lokaci amfani da wannan ƙarin a cikin yara ba a yi nazari mai kyau ba.

Siyayya don melatonin kari akan layi.

Mearin melatonin hanya ce mai sauƙi don haɓaka ƙimar bacci da saurin yin bacci. 1auki 1-5 na MG kusan minti 30-60 kafin kwanciya.

7. Yi la'akari da waɗannan sauran abubuwan ƙarin

Yawancin kari na iya haifar da annashuwa kuma su taimaka muku barci, gami da:

• Ginkgo biloba: Ganye na halitta mai fa'idodi da yawa, yana iya taimakawa bacci, annashuwa, da rage damuwa, amma shaidar tana da iyaka. Minutesauki mintuna 250 30-60 kafin kwanciya ().
• Glycine: Fewan binciken sun nuna cewa shan gram 3 na amino acid glycine na iya haɓaka ƙimar bacci (,, 54).
• Tushen Valerian: Yawancin karatu sun nuna cewa valerian na iya taimaka muku yin bacci da haɓaka ƙimar bacci. 500auki MG 500 kafin barci (,,).
• Magnesium: Wanda yake da alhaki kan halayen 600 a cikin jikinka, magnesium na iya haɓaka annashuwa da haɓaka ƙimar bacci (,,).
• L-theanine: Amino acid, L-theanine na iya haɓaka shakatawa da bacci. 100auki 100-200 mg kafin barci (,).
• Lavender: Ganye mai ƙarfi tare da fa'idodi masu yawa na kiwon lafiya, lavender na iya haifar da nutsuwa da kwanciyar hankali don inganta bacci. 80auki 80-160 mg dauke da 25-46% linalool (,,,,,,).

Tabbatar kawai gwada waɗannan ƙarin ɗaya a lokaci ɗaya. Duk da cewa ba harsashin sihiri bane don al'amuran bacci, zasu iya zama masu amfani idan aka haɗasu da wasu dabarun bacci na halitta.

Yawancin kari, gami da lavender da magnesium, na iya taimakawa tare da annashuwa da ƙimar bacci yayin haɗuwa da wasu dabarun.

8. Kar a sha giya

Samun abubuwan sha guda biyu a dare na iya shafar barcin ku da kuma jarabar ku.

Giya sananne ne don haifar ko ƙara alamun alamun bacci na bacci, gyaɗawa, da rikicewar yanayin bacci (,).

Hakanan yana canza samar da melatonin da daddare, wanda ke taka muhimmiyar rawa a cikin zagayayyar motsin jikinka (,,,).

Wani binciken kuma ya gano cewa yawan shan barasa da daddare ya rage tsawan dare a yanayin halittar mutum ta girma (HGH), wanda ke taka rawa a cikin motsinku na circadian kuma yana da wasu manyan ayyuka ().

Guji barasa kafin kwanciya, domin yana iya rage narkar da sinadarin melatonin da daddare kuma zai haifar da rikicewar yanayin bacci.

9. Inganta yanayin dakin kwanan ku

Mutane da yawa sun gaskata cewa yanayin ɗakin kwana da saitin sa sune mahimman abubuwan da zasu iya samun damar yin bacci mai kyau.

Wadannan dalilai sun hada da zafin jiki, amo, fitilun waje, da tsarin kayan daki ().

Yawancin karatu sun nuna cewa amo na waje, galibi daga zirga-zirga, na iya haifar da ƙarancin bacci da lamuran lafiya na dogon lokaci (,,).

A cikin wani bincike game da yanayin ɗakin kwana na mata, kusan kashi 50% na mahalarta sun lura da ingantaccen yanayin bacci lokacin da hayaniya da haske suka ragu ().

Don inganta yanayin ɗakin kwanan ku, yi ƙoƙari ku rage amo na waje, haske, da fitilu na wucin gadi daga na'urori kamar agogon ƙararrawa. Tabbatar cewa ɗakin kwanan ku ya zama wuri mai nutsuwa, mai annashuwa, mai tsabta, kuma mai daɗi.

Inganta yanayin ɗakin kwananku ta hanyar kawar da haske na waje da amo don samun kyakkyawan bacci.

10. Kafa zafin jikin dakin bacci

Zafin jiki na jiki da na ɗaki na iya tasiri ƙwarai game da ingancin bacci.

Kamar yadda wataƙila kuka taɓa fuskanta a lokacin bazara ko a wurare masu zafi, zai iya zama da wahala sosai a samu bacci mai kyau idan ya yi zafi sosai.

Wani binciken ya gano cewa yanayin zafin rana yana tasiri ingancin bacci fiye da amo na waje ().

Sauran binciken sun nuna cewa karin yanayin zafin jiki da na daki na iya rage ingancin bacci da kuma kara farkawa (,,,,,).

Kusan 70 ° F (20 ° C) yana da alama yanayi ne mai ƙayatarwa ga yawancin mutane, kodayake ya dogara da abubuwan da kake so da halaye.

Gwada yanayin zafin jiki daban-daban don gano wanne ya fi muku sauƙi. Kusan 70 ° F (20 ° C) shine mafi kyau ga yawancin mutane.

11. Kar a ci dare da yamma

Cin dare da dare na iya shafar ingancin bacci da sakin yanayin HGH da melatonin (,,,,).

Wannan ya ce, inganci da nau'in abincinku na dare zai iya taka rawa kuma.

A cikin wani binciken, babban abincin carb da aka ci awanni 4 kafin kwanciya ya taimaka wa mutane yin saurin bacci ().

Abin sha'awa, wani binciken ya gano cewa karancin abincin carb shima ya inganta bacci, yana nuna cewa carbs ba koyaushe ake bukata ba, musamman idan kun saba da karancin abincin carb ().

Amfani da babban abinci kafin kwanciya na iya haifar da ƙarancin bacci da rikicewar hormone. Koyaya, wasu abinci da ciye-ciye aan awanni kaɗan kafin barci na iya taimaka.

12. Shakatawa da share tunaninka da yamma

Mutane da yawa suna da aikin yin bacci kafin lokacin da zai taimaka musu su sami kwanciyar hankali.

Hanyoyin shakatawa kafin bacci an nuna su don inganta ingancin bacci kuma wata sabuwar dabara ce da ake amfani da ita don magance rashin bacci (,,).

A cikin wani binciken, nishaɗi mai nishaɗi ya inganta ƙimar bacci a cikin mutanen da ba su da lafiya ().

Dabarun sun hada da sauraron kiɗan shakatawa, karanta littafi, yin wanka mai zafi, yin zuzzurfan tunani, zurfin numfashi, da gani.

Gwada hanyoyi daban-daban kuma sami abin da ya fi dacewa a gare ku.

Hanyoyin shakatawa kafin barci, gami da wanka mai zafi da tunani, na iya taimaka muku yin bacci.

13. Yi wanka ko shawa mai annashuwa

Wanka mai annashuwa ko wanka shine wata sananniyar hanya don bacci mafi kyau.

Nazarin ya nuna cewa zasu iya taimakawa inganta ingantaccen bacci da taimakawa mutane - musamman ma tsofaffi - suyi saurin bacci (,,,,).

A cikin binciken daya, yin wanka mai zafi mintuna 90 kafin kwanciya ya inganta ingancin bacci kuma ya taimakawa mutane samun karin bacci mai kyau ().

A madadin, idan ba kwa son yin cikakken wanka da daddare, sauƙaƙa wanka ƙafafunku cikin ruwan zafi na iya taimaka muku shakatawa da haɓaka bacci (,).

Wanke mai dumi, wanka, ko ƙafa kafin kwanciya na iya taimaka maka shakatawa da haɓaka ƙarancin bacci.

14. Rule fitar da matsalar bacci

Wani yanayin lafiyar da ke ƙasa na iya zama dalilin matsalolin barcinku.

Batu na yau da kullun shine barcin bacci, wanda ke haifar da rashin daidaituwa da katse numfashi. Mutanen da ke da wannan matsalar suna daina numfashi akai-akai yayin barci (,).

Wannan yanayin na iya zama gama gari fiye da yadda kuke tsammani. Reviewaya daga cikin bita ya yi iƙirarin cewa 24% na maza da 9% na mata suna da cutar bacci ().

Sauran batutuwan da aka gano a likitance sun hada da rikicewar motsin bacci da rashin bacci / tashin hankali, wanda ya zama ruwan dare a cikin masu sauyawa (,).

Idan koyaushe kuna kokawa da bacci, yana iya zama mai hikima don tuntuɓi mai ba ku kiwon lafiya.

Akwai yanayi da yawa na yau da kullun waɗanda zasu iya haifar da ƙarancin bacci, gami da cutar bacci. Dubi mai ba da kiwon lafiya idan ƙarancin bacci matsalar matsala ce a rayuwar ku.

15. Samun gado mai kyau, katifa, da matashin kai

Wasu mutane suna mamakin me yasa koyaushe suke kwana da kyau a cikin otal.

Baya ga yanayin shakatawa, ƙimar gado ma na iya shafar bacci (,).

Studyaya daga cikin binciken ya kalli fa'idodin sabuwar katifa na tsawon kwanaki 28, yana nuna cewa ya rage ciwon baya da kashi 57%, ciwon kafaɗa da 60%, da kuma taurin baya da 59%. Hakanan ya inganta ingancin bacci da kashi 60% ().

Sauran binciken sun nuna cewa sabon kwanciya na iya inganta bacci. Bugu da ƙari, ƙarancin gado mara kyau na iya haifar da ƙara ƙananan ciwon baya (,).

Mafi kyawu katifa da kwanciya sune kebantaccen ra'ayi. Idan kana haɓaka gadon kwanciya, sanya zaɓinka akan fifikon kanka (,,,,).

An ba da shawarar cewa ka inganta kayan kwanciya aƙalla duk bayan shekaru 5-8.

Idan baku maye gurbin katifar ku ko shimfidar shimfidar ku ba tsawon shekaru, wannan na iya zama mai saurin gaske - duk da cewa mai yiwuwa mai tsada - gyara ().

Danna hanyoyin masu zuwa don siyayya da kwatancen katifa da matashin kai.

Gadonka, katifa, da matashin kai na iya shafar ingancin bacci da haɗin gwiwa ko ciwon baya. Yi ƙoƙari ka sayi shimfiɗar gado mai inganci - haɗe da katifa - kowace shekara 5-8.

16. Motsa jiki a kai a kai - amma ba kafin bacci ba

Motsa jiki yana ɗaya daga cikin mafi kyawun hanyoyin da kimiyya ke tallafawa don inganta bacci da lafiyar ku.

Zai iya haɓaka kowane ɓangaren bacci kuma anyi amfani dashi don rage alamun rashin bacci (,,,,).

Studyaya daga cikin binciken da aka yi wa tsofaffi sun ƙaddara cewa motsa jiki ya kusan rage rabin lokacin da ya ɗauka don yin barci kuma ya ba da karin minti na 41 na dare ().

A cikin mutanen da ke da tsananin rashin bacci, motsa jiki ya ba da fa'idodi fiye da yawancin kwayoyi. Motsa jiki ya rage lokacin yin bacci da kashi 55%, jimillar farkawa da dare da 30%, da damuwa da 15% yayin da yake ƙara yawan lokacin bacci da 18% ().

Kodayake motsa jiki na yau da kullun yana da mahimmancin bacci mai kyau, yin shi da latti da rana na iya haifar da matsalar bacci.

Wannan saboda tasirin motsawar motsa jiki ne, wanda ke kara fadakarwa da kuma jijiyoyin jiki kamar epinephrine da adrenaline.

Koyaya, wasu karatun basu nuna wani mummunan tasiri ba, saboda haka ya dogara da mutum (,,).

Motsa jiki a kai-a kai a lokacin hasken rana na daya daga cikin hanyoyin mafi kyau don tabbatar da kyakkyawan barcin dare.

17. Kar a sha wani ruwa kafin bacci

Nocturia shine lokacin kiwon lafiya don yawan fitsarin cikin dare. Yana shafar ingancin bacci da kuzarin yini (,).

Shan ruwa mai yawa kafin kwanciya na iya haifar da irin wannan alamomin, kodayake wasu mutane sun fi wasu damuwa.

Kodayake hydration yana da mahimmanci ga lafiyar ku, yana da hikima don rage yawan shan ruwa a ƙarshen yamma.

Yi ƙoƙari ka sha duk wani ruwa mai awanni 1-2 kafin ka kwanta.

Hakanan yakamata kayi amfani da gidan wanka tun kafin ka kwanta, saboda wannan na iya rage damarka ta farkawa da daddare.

Rage shan ruwa a yammacin maraice kuma yi ƙoƙarin amfani da banɗaki kafin kwanciya.

Layin kasa

Barci yana taka muhimmiyar rawa a lafiyar ku.

Wani babban bita ya danganta rashin isasshen bacci zuwa haɗarin kiba da kashi 89% cikin yara da 55% a cikin manya ().

Sauran karatuttukan sun yanke shawarar cewa samun ƙasa da awanni 7-8 a kowane dare yana ƙara haɗarin kamuwa da cututtukan zuciya da kuma buga ciwon sukari na 2 (,,).

Idan kuna sha'awar ingantacciyar lafiya da walwala, ana ba da shawarar cewa ku sanya bacci a matsayin babban fifiko kuma ku haɗa wasu shawarwarin da ke sama.

Gyara Abinci: Abinci don Ingantaccen Barci