Cikakken Rana don Cikakken Barcin Dare

Wadatacce

• Safiya
• Tsakar rana
• Maraice
• Bita don

Ka yi tunani a kan lokacin ƙarshe da ka yi barci mai kyau. Idan daren jiya ya zo hankali, sa'a ku! Amma yana iya zama ɗan ƙara ƙalubale don tunawa lokacin da kuka sami babban rufe ido kowane dare har tsawon mako guda-kuma kuna cikin rinjaye. Cibiyoyin Kula da Cututtuka da Cututtuka (CDC) sun kiyasta Amurkawa miliyan 50 zuwa 70 suna da matsalar bacci ko farkawa kuma suna kiran rashin isasshen barci annobar lafiyar jama'a.

Don taimaka maka samun mafi kyawun barcin dare, akwai wasu abubuwa da za ku iya yi tsawon yini don ku yi barci da sauri-kuma ku yi barci. Kuma yayin da wasu daga cikin waɗannan nasihohin na iya taimaka muku samun ingantacciyar hutawa a daren yau, ku sani cewa samun bacci mai inganci kowane dare na iya ɗaukar 'yan watanni na sanya waɗannan halayen, in ji Gerald Suh, MD, wanda ya sami shaidar shiga cikin likitan bacci.

"Daya daga cikin mahimman abubuwan da za ku iya yi don barcinku shine ku kasance da tsarin yau da kullum don kiyaye rhythm na circadian na al'ada," in ji Suh. Sautin ku na circadian shine ɓangaren kwakwalwar ku wanda ke sarrafa yanayin bacci na jikin ku. Shi da sauran masana barci sun ba da shawarar yin barci da farkawa sau ɗaya a kowace rana tare da gano adadin sa'o'i na rufe ido jikinka yana buƙatar yin aiki da kyau. Mun san cewa rufewa a daidai awa guda da tashi akan madaidaiciyar jadawalin sauƙaƙe ana cewa sauƙaƙe sannan a yi, don haka anan akwai ƙarin hanyoyi don saita ranar ku don samun zzzs masu inganci.

Safiya

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1. Bude makafi da labule. Bayyana kanku ga hasken rana da sanyin safiya yana taimaka wa jikinku ya farka ta hanyar daidaita agogon ilimin halittarku da kiyaye shi akan hanya, in ji Suh.

2. Haɗa carbohydrates tare da furotin a karin kumallo. Fara ranar ku da wani abu don samun ƙarfin ku don jikin ku ya san kuna ciyar da shi, in ji Elisa Zied, R.D.N, marubucin Matashi Mako Mai Gaba: Ƙarshen Rx ɗinku don Juya Agogo, Ƙarfafa Makamashi da Duba da Ji Ƙarshi a cikin Kwanaki 7. Fara da ƙaramin kwano na hatsi na hatsi, oatmeal, toast na alkama, ko muffins na Ingilishi gaba ɗaya a matsayin tushen abincin, sannan a zagaye shi da furotin kamar kwai, kwayoyi da tsaba, yogurt, ko madara. Wannan haduwar zata taimaka tare da gamsar da ku da wadatar ku, kuma zai baku kuzarin kuzari, in ji Zied.

3. Sha abubuwan kafeyin ku kafin abincin rana. Zied ya ce "Ka yi tunanin kanka a matsayin tsuntsu na farko idan ana maganar shan maganin kafeyin," in ji Zied. Ga mafi yawan manya masu lafiya, matsakaicin allurai na maganin kafeyin-200 zuwa 300 MG, ko kusan kofuna biyu zuwa hudu na kofi da aka yi-ba su da illa, a cewar MayoClinic.org. Amma masana sun yarda cewa kawar da maganin kafeyin da rana na iya zama ɗayan ingantattun hanyoyin inganta barcin ku. Ka yi ƙoƙari ka guji abin sha mai caffeinated bayan 2 na yamma. (ko aƙalla awanni shida kafin ku yi shirin yin bacci).

Tsakar rana

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1. Ƙara furotin zuwa abincin rana. Yana da mahimmanci a ci abinci mai inganci mai cike da furotin a cikin yini kaɗan kaɗan don ba ku kuzari. Haɗe da abinci kamar waken soya, madara mai kitse, kifi, nama, da kaji, in ji Zied.

2. Dauki kyan gani. Idan za ku iya yin barci, ku ajiye shi zuwa ƙasa da minti 30 kuma ku yi shi tsakanin 2 zuwa 3 na yamma, Suh ya ba da shawara. "Yana iya taimaka maka aiki, musamman ma idan ka ji kamar ba ka samun isasshen barci da dare." Idan kun riga kun huta sosai daga babban barcin dare, zaku iya tsallake wannan matakin.

3. Yi aiki kafin cin abinci. Yayinda karatu ya bambanta akan mafi kyawun lokacin motsa jiki, gabaɗaya, kammala aikinku da maraice ko maraice yana da kyau don tabbatar da cewa ba ya yin katsalandan da barcin ku, in ji Suh. Motsa jiki yana haɓaka zafin jiki, don haka kuna so ku ba jikin ku isasshen lokaci don yin sanyi tunda raguwar zafin jiki yana taimaka muku barci. Yayin da kowa ya bambanta kuma wasan motsa jiki na maraice zai iya aiki mafi kyau a gare ku da jadawalin ku, idan kuna zargin yana tsoma baki tare da barcinku, gwada aikin motsa jiki na farko.

4. Fit in dacewa. Ko da kuna cikin rana mai aiki, gwada yin wasu ayyuka. Dangane da Gidauniyar Barci ta Kasa, motsa jiki kowane iri na iya taimakawa inganta baccin rana, kuma masu motsa jiki da aka bayyana kansu suna ba da rahoton samun bacci mafi kyau fiye da waɗanda ba masu motsa jiki ba, koda kuwa suna samun adadin sa'o'i kowane dare. Wasu bincike sun ba da shawarar cewa motsa jiki na motsa jiki a cikin 'yan watanni na iya taimakawa haɓaka ingancin bacci, yanayi, da ingancin rayuwa gaba ɗaya.

5. Yanke barasa awa hudu kafin kwanciya. Kodayake shan giya na iya sa ku ji annashuwa da yuwuwar ma bacci, yana iya shafar ingancin bacci kuma yana haifar da farkawa cikin dare, in ji Suh. Yakamata masu bacci masu hankali su guji giya tsakanin sa'o'i huɗu zuwa shida kafin kwanta barci. Idan za ku sha barasa, ku sha tare da abincin dare, Zied ya ba da shawara. [Tweet wannan tip!]

Maraice

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1. Yi abincin dare mai haske amma cikakke. Samun taliyar alkama ko shinkafa mai launin ruwan kasa a abincin dare zai ba jikin ku abubuwan gina jiki daga waɗancan carbohydrates don ƙirƙirar serotonin wanda zai kwantar da ku. Zagaye abincinku tare da zaɓuɓɓuka masu lafiya kamar kayan lambu da ƙaramin adadin furotin don taimaka muku jin gamsuwa ba tare da kumburin ciki ba. Samun ciwon ciki ko rashin narkewa na iya tsoma baki tare da bacci. Idan kun ci abincin dare da wuri kuma kuna son ƙaramin abin ci kafin lokacin kwanciya, ƙin ƙaramin abin ci mai ƙoshin carb awa ɗaya ko biyu kafin lokacin bacci na iya taimakawa da bacci. A sami karamin kwano na hatsi tare da madara, kwayoyi, pretzels, oatmeal, 'ya'yan itace sabo, busassun hatsi, ko popcorn mai iska.

2. Murnar fita. Idan kuna da matsala ta dusar ƙanƙara da daddare kuma hankalinku yana motsa jiki, yi la'akari da yin zuzzurfan tunani, dabarun numfashi mai zurfi, ko rubuta tunanin ku. Duk wani aiki da ke taimaka muku shakatawa yana rage yawan adadin kuzari don taimakawa haɓaka bacci, in ji Suh. Hakanan zaka iya gwada aromatherapy, shan shayi na ganye mai zafi, ko yin wanka da zafi mintuna 90 kafin bacci. Tunanin shine yana ɗaga yanayin zafin jikin ku na ɗan lokaci, kuma yayin da aka saki zafi yana haifar da tsoma cikin zafin jiki a lokacin da ya dace don yin bacci.

3. Kafa mahalli. Da kyau ya kamata ku kwana a cikin daki mai duhu (kuma hasken wuta kafin kwanciya zai iya taimakawa kuma) tare da yanayin zafi kadan a gefen mai sanyaya, kusa da digiri 60 zuwa 68, kuma ku tabbata yayi shuru. Akwai tarin aikace-aikacen wayar hannu da na'urori masu sawa waɗanda za su iya bin tsarin baccin ku don ku iya ganin irin yanayin zafin jiki ya haifar muku da mafi kyawun rufe ido.

4. Wasa da wuta awa daya kafin barci. Zai fi kyau a kashe duk na'urorin ku na lantarki kafin ku kwanta da ma fiye da haka tare da waɗanda ke fitar da hasken shuɗi, wanda ke murƙushe samar da melatonin kuma yana canza yanayin circadian zuwa wani lokaci na gaba, in ji Suh. Rufe talabijin, ajiye kwamfutar hannu, dakatar da rubutu da lilo a wayar salula, kuma kuyi la’akari da sanya mai karanta e-karatu ku ma, Suh yana ba da shawara. Ba wai kawai iskar wutar lantarki mai launin shuɗi na lantarki zai hana bacci ba, amma wasu bincike sun ce suna iya yaƙar gajiya. Wasu masu karatu na e-readers sun ɗauki abubuwan da ya kamata su taimaka wajen karantawa da daddare, amma yana iya zama kyakkyawan ra'ayi a canza zuwa litattafan takarda na ƴan dare don ganin ko hakan yana samar da mafi kyawun barci. Kuna buƙatar kusan awa ɗaya bayan kashe waɗannan na'urorin lantarki saboda yana ɗaukar ɗan lokaci don rage ɗaukar haske don haɓaka samar da melatonin, wanda ke taka muhimmiyar rawa wajen haifar da bacci.

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