Hope dzenhamo ndiwe unopfurwa

Inenge chikamu chimwe muzvitatu chenguva muhupenyu hwemunhu inopedzwa pamutsago, vekare vane 'kuzorora zviri nyore', vamwe vanhu vanofarirawo kuzorora kurara, vanofunga kuti kurara zvakanyanya kugadzikana. Chaizvoizvo inokuvadza piro yakawandisa, nguva yakareba, nyore kutambura kubva cervical spondylosis, kukanganisa kuti kupa, zvakakomba kuchakanganisa tsinga conduction of zvepabonde kufara, zvinogona kukonzera erectile dysfunction; Uye zvinogona kukonzera trachea proneness kufema kusagadzikana, izvo zvinokanganisa cardiopulmonary basa.

chiito: kureba kwepiro kunofanira kuenzana nepamusoro nechibhakera. Pillow mafirita akakosha zvakare, yakanaka yekuzadza ine yakanaka liquidity uye kuumbwa, inobatsira kuzorodza tsandanyama. Buckwheat shell, tii isarudzo yakanaka.

iyo metiresi yakanyanya kuoma, kusarara zvakanaka kunokuvadzawo bonde

mumubhedha wakanyanya kupfava, muviri wemunhu uye mubhedha wepamusoro wekubata nzvimbo yakakura, extruded nzvimbo iri kuwedzerawo panguva imwecheteyo muviri wemunhu, yakashata kutenderera kweropa remuviri, uye kudzvanywa kwediki mhasuru dzemusana, zviri nyore kukonzera marwadzo kumashure, kushaya simba kwemakumbo.

mattess yakanyanya kuoma, haikanganisi hutano hwemusana, simba rinorema, asi mapepa uye mahudyu zvinogona kukanganisa hutano hwe morpheus, nokudaro kukanganisa kufarira zvepabonde.

uyewo cherechedzawo kazhinji kuchinja yokurara, mhepo metiresi, kana nyorova metiresi mite, nyore kukonzera kuzvimba ganda.

chiito: Mazano maererano nemaitiro avo ekurara, sarudza metiresi yakapfava yakaoma zvine mwero, senge yakazvimirira chubhu chitubu metiresi.

tembiricha yekamuri yakanyanya, inokanganisawo zvepabonde

imwe yunivhesiti yeGermany vatsvakurudzi vakasimbisawo kuti kana iyo inotonhora yekuchengetedza kune apuro, inogona kuva itsva kwenguva yakareba, iyi nheyo inoshandawo kumuviri wemunhu. Iyo yakakwira tembiricha, iyo inokurumidza metabolism yemuviri, zvakare nyore kuchembera nguva isati yakwana, uye kuchembera kuchakanganisawo kuita zvepabonde. Kana chirimo uchirara saka usanyanya kukwira pane tembiricha yemumba.

chiito: kunyangwe tembiricha yekamuri yakadzikira inogona kunonoka kuchembera, asi tembiricha yemhepo yakadzikira zvakanyanya kudiwa, kwete kuchengetedza kwezvakatipoteredza, zvinoenderana neyakajairwa kurudziro yekushisa kwemhepo yekumisikidza pa28 madhigirii kana zvakadaro, mamiriro emuviri wemunhu akasununguka, kwete kupisa kana kutonhora, kuchengetedza chimiro chakanaka chemuviri uye chishuwo chepabonde.

kurara nguva refu: ita kufamba zvishoma nezvishoma

mu huangdi neijing 'kureba nhema kukuvadza gasi', 'kana yakawandisa kurara kuzorora kana kurara, kusaita basa remuviri, nguva yakakura, inowanzoitika kune qi kushomeka zviratidzo. 'Saka zviri nyore kuve nemweya malaise, muviri wakaneta kushaya simba, usadye zvinotapira, moyo palpitations, kupfupika kwekufema, nezvimwe.

uyezve, nhema refu dzinoita kuti kutenderera kweropa remunhu kurasikirwe nemutemo wepakutanga, kurova kwemoyo kunonoka, kuyerera kweropa kunonoka, kutungamirira kusakwana kwekupa, kunowedzera kurara, kunogona kukonzera kusagadzikana kwepabonde.

chiito: taijiquan imwe yemutambo wakanakisisa mukuchengetedza maitiro ekubereka. Tai chi inofamba zvishoma nezvishoma, mweya unosunungurwa, dumbu rezasi uye, rakaratidza gasi kunyura, rarama itsvo imwe fomu. Inogona kuita kuti hurongwa hwekubereka, kunyanya kuti varume vaite maekisesaizi uye vavandudze basa rayo, zvinobatsira kuhutano hwekubereka.

pamubhedha uchifunga: usatore kushushikana

it is best to bedchamber is simplistic, ita basa remubhedhurumu kungorara chete. Usaite zvimwe zvinhu zvakawanda muimba yake yekurara, nokuti mubhedha hauzove nzvimbo yekugadzirisa dambudziko racho.

chiito: unogona kuenda kunorara mumaminitsi 15 apfuura, pabepa kunyora pasi kufunganya kwako kana kunetseka uye zvinobvira mhinduro, kuti urege kunzwa anofanira kugara zviyeuchidze pachedu kuita zvinhu. Kana matambudziko newe mukati mezuva kuti uende kunorara, zviudze wega kuti iwe uchave uri mu 'nguva yekunetseka' nekukanganisa.

hope dzakaipa zvakare kunyepa: sehope zvakare kunyepa

nguva yekurara ine hunobudirira pamusoro pekurara kwako, asi kurara kwakanaka kuyera nzira ndeye: iyo chaiyo yekuongorora yekurara nguva / mubhedha & # 215; 100%, sekurara pamubhedha kwemaawa masere, kurara maawa mashanu chete, kurara kunoshanda chete 67. 8%, vechidiki vanofanira kunge vachikwanisa kusvika pane zvinopfuura 85%.

chiito: zviwane iwe kugona kwekurara kwakashata zvikuru, usazvimanikidza kurara pamubhedha, panofanira kuva nenguva shoma pamubhedha, kumirira kusvikira wava nehope, kana kuti kuvandudza kushanda kwekurara, kurara nguva refu.

mukuwedzera, kune vakwegura, asiwo teerera kune zvinotevera ngano mbiri:

nightcap: kuderera kwekurara

vamwe vanhu vakwegura vane tsika yokunwa waini shoma panguva dzakajairika, uye vanowanzoteerera vamwe vanhu vachiti panguva yokurara inwa imwe waini kuti vagone kurara zviri nani, uye vanofarira kunwa panguva yokurara. Asi nyanzvi dzinoratidza kuti chinwiwa chekare chekurara chinogona kuderedza kunaka kwekurara panzvimbo. Doro rinogona kuvharidzira pakati penheyo system, saka kunwa kwekurara kunobatsira kurara zviri nani. Zvisinei, migumisiro yedoro inogona kukanganisa mamiriro ose e-morpheus, ita kuti munhu aonekwe kazhinji anomuka, kurara kwehutano hwakaderera, dambudziko rakadai senguva pfupi yekurara.

kurara masikati kuungana pamwe zvakakwana?

vanhu vakawanda vaimborara masikati muvanhu vakwegura. Asi chaizvoizvo, vakwegura vakaderedza basa mukati mezuva, mushure mekurega basa, kunokonzerwa nekushaya basa mukati mezuva, kazhinji kunokanganisa kunaka kwekurara usiku, kurara kunova kusina kudzika, nyore kumuka, kumuka mangwanani, uye kunzwa kurara masikati. Somugumisiro, nyanzvi inoyeuchidza, vakwegura vachaedza kunamatira kumuka masikati, kuti vave nechokwadi chekurara kwepamusoro usiku. Ehe, 1 - masikati Kana 2 mapoinzi akarara, asi kushoma kurara kwechinguvana, 15 30 maminetsi.