Yadda Ake Kwanciya Da Kyau Lokacin da Damuwa ke lalata Zzz na ku

Wadatacce

• Yi Tsabtace Tsabtace
• Saurari Agogon ku
• Zaɓi Abincin da zai Taimaka muku Snooze
• Bita don

Ga mutane da yawa, samun barcin dare mai kyau mafarki ne a yanzu. A cewar wani bincike, kashi 77 cikin 100 na mutane sun ce damuwar coronavirus ta shafi rufe idanunsu, kuma kashi 58 cikin 100 sun ba da rahoton cewa suna samun ƙarancin barcin sa'a guda kowane dare.

"Dukkanmu muna cikin damuwa mai yawa, kuma hakan yana tasiri sosai ga ikonmu na yin barci," in ji Nicole Moshfegh, masanin ilimin halayyar ɗan adam a Los Angeles wanda ya ƙware kan maganin rashin barci kuma marubucin. Littafin Barci. Amma damuwa da damuwa ba dole bane su sace muku zzz's. Waɗannan dabarun da aka tabbatar zasu taimaka muku fadawa - da zama - barci.

Yi Tsabtace Tsabtace

Wata hanya mai sauƙi danniya da barci suna haɗe? Gidan daki mai cike da rudani zai iya kiyaye ku da daddare, bisa ga binciken da Pamela Thacher, Ph.D., masanin ilimin halayyar dan adam a Jami'ar St. Lawrence da ke New York ta yi. "Idan ɗakin kwana yana cike da kaya lokacin da kuka shiga cikin dare, yawancin mutane suna jin laifi," in ji ta. "Kwakwalwar ku tana tunanin lokaci yayi da za a yi watsi da rikice -rikicen, wanda ke buƙatar ƙoƙarin tunani, ko gyara ɓarna, wanda ke buƙatar ƙoƙarin jiki." Yin aiki daga gida ya kara dagula al'amura. Thacher ya ce: "Sau da yawa mafi zaman kansa, wuri mai nutsuwa don yin aiki shine ɗakin kwanan ku." "Yanzu kuna da kwamfutar tafi -da -gidanka da takardu a ciki, kuna haifar da ƙarin rudani."

Don dawo da tsari, kawar da abin da ba ku buƙata, in ji ta. Daidaita wurin aikinku da dare don nuna cewa ranar aiki ta ƙare. A ƙarshe, "yi ƙoƙarin raba gadon ku daga wurin aikin ku," in ji ta. "Wataƙila sanya allon Jafananci don ƙirƙirar iyaka tsakanin su biyun. Wannan yana gaya wa kwakwalwar ku cewa wurin baccin ku mai lumana ne kuma mai tsarki. ” (Mai dangantaka: Abubuwa 5 da Na Koya Lokacin da Na daina Kawo Wayar Salula na Kan gado)

Saurari Agogon ku

Lokacin da kuka tashi daga gado shine mafi mahimmancin abin da zai iya samun kyakkyawan barci, in ji Moshfegh. "Saboda raye-rayen circadian da ke mulkin mu, muna bukatar mu tashi tsaye a lokaci guda a kowace rana," in ji ta. "Idan kun yi barci a makare, za ku rage gajiya da dare kuma za ku sami matsala barci, wanda ke kawar da agogon ku."

Tashi cikin sa'a guda na lokacin da kuka saba, ko da wane lokaci za ku kwanta, don kiyaye damuwa da matsalar barci. (Idan ba za ku iya girgiza halayen mujiya na dare ba, kuna iya samun wannan matsalar barci.)

Zaɓi Abincin da zai Taimaka muku Snooze

Lafiyar hanjin ku da ingancin baccin ku suna da alaƙa kai tsaye, bincike ya nuna. Kuma abin da kuke ci yana taka muhimmiyar rawa. Probiotics a cikin abinci irin su yogurt, kimchi, da kayan lambu masu fermented na iya inganta ingancin barci, in ji masu bincike. Kuma prebiotics, waɗanda kwarinmu na hanji ke buƙata don bunƙasa kuma suna cikin abinci kamar leek, artichokes, da albasa, na iya haɓaka bacci kuma suna kare mu daga damuwa, bincike na farko ya gano. Sanya waɗannan abincin a cikin abincin ku don magance damuwar ku da matsalolin bacci.

Kuma ku sani wannan: Zaɓin maido da zs da kuke samu daga cin abinci daidai zai kuma amfanar da hanjin ku. Sautin baccin ku, mafi kyawu kuma mafi banbanci na microbiome na ku, a cewar wani binciken kwanan nan daga Jami'ar Nova kudu maso gabas a Florida. (BTW, ga dalilin da ya sa kuke samun mafi girman mafarkai yayin keɓe.)

Mujallar Shape, fitowar Oktoba 2020

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