Maererano naPurofesa uye mushandi weSomnological Center yeUnited Health yeRussia Federation, Alexander Vein, vanhu vakanyarara zvachose kurara sezvinodiwa nomuviri. Jan Hindmarch, mukuru webazi reyunivhesiti muGlorford, Surrey, anotenda kuti nguva yakakwana yekurara inofanira kuva pakati peawa 3 ne9. Asi chaizvoizvo zvose hazvisi muhuwandu, asi muhuhu hwahwo. Pasinei nokuti tinowana kurara kwakakwana kana kuti kwete kunotanga kutanga pane zvose mumamiriro ezvinhu, izvo zvinonyatsobata kurara - kutonhora kwemhepo muimba yekurara, hurumende yezuva neawa reawa. Kana iwe usina kufara nemabatiro ako, edza kuchinja zvimwe zvimwe zvezvikonzero izvi.
Bhedha zororo
Ari mumubhedha zvakakosha kuenda kunorara chete mumaawa iwayo apo kurota kunounza kubudirira kukuru, anodaro purofesa mumwechete Vein. Anopa imwe nzira yakakosha yakave yakaedzwa nenhamba yakawanda yevadzidzi vanozvipira. Chinokosha chaicho chiri muchokwadi chokuti munhu akaverenga nzira yekurara kwako kune zviduku zvishoma, achawana kurara kwakakwana kwemaawa mana, achishandisa nguva yose yasara yezuva nokuda kwehupenyu hunotyisa.
Chirongwa cheNhanho
Dhirosa "kurara purogiramu", uchidzivisa iwe wehope kwezuva rose. Wakamuka pagumi nerimwe o'clock mangwanani, kumirira kusvikira pakati peusiku uuye uye tarisa mamiriro ako ezvinhu Tora pepa rega rega uye ona nguva yekusvika kwekurara kunotevera (inofungidzira kuwedzera pane imwe nhanho yematatu). Kuita kuti kuedza kuve "kuchenesa", edza kumira kusvikira pagumi nemaviri usiku hunotevera. Somugumisiro, iwe uchakwanisa kuwana purogiramu umo nguva mbiri huru dzekurara dzicharatidzwa: masikati nousiku. Kana iwe uchingorara pamubhedha pane imwe nguva idzi uye kurara maawa mana, zvichange zviri nyore kuti iwe ufare, pane kuzviita mushure mokupedza usiku hwose mubhedha saka iwe unofanira kungouya nechirongwa chezvino iwe unoda kushandisa maawa makumi maviri kubva pakubhedha .
Kurera mauto
Kuti muviri wako uende nokukurumidza uye nyore nyore kubva pakurara kwebasa, tanga mangwanani ako nemimhanzi uye maitiro anokosha. Izvo zvakaoma zvekudzidzira kwakadaro zvinofanira kunge zvinosanganisira kuporesa gymnastics, kutambanudza, kufambidzana kwepembedze uye kubhidzira zvekuita-kutsika, kufamba, nezvimwewo. Zvakanaka kutora kukanganisa kwega yoga uye kumabvazuva - maminitsi gumi nemashanu, ayo wauchazoshandisa mu "poszopokoya" (sava dana), kunyatsoshandisa nguva dzose maawa matatu ekurara.
Sleepy Perfume
Mukurwisana kwehope yakakwana, vitamini B6 inobata basa rinokosha, iro rinowanikwa mune shrimps, saumoni, bhanana, lentile uye mbatata. Mushamwari wake ndiWitamini A, iyo iwe unogona kuwana yakawanda mumatato, karoti, lettuce, broccoli uye chiropa. Mishonga inesimba inoderedza, inoda passionflowers, hoops, valerian, mishonga yemakiriniki, nyuchi yaSt. John uye mhuka dzese - dzose idzi zvinomera dzinofanira kushandiswa mukududzirwa kunokosha. Pamusoro peizvi mune pharmacy unogona kutsvaga mateas, zvirokwazvo, inodhura, asi mishonga yose yekushongedzwa yakasanganiswa inowanikwa muhuwandu hunodiwa. Imi mose munongoda kudururira tsotso dzekuunganidza iyi nemvura inopisa.
Zvakanaka, kana iwe uchida kutsvaga pakarepo uye kuwana mutsva we simba, kunwa doro, ginseng kana eleutherococcus.
Shamba sechikonzero chehope yakakwana
Usambofa wakakanganisa mitemo ye salon, nokuti haibatsiri chete kutarisira zvakanaka muviri wako, asiwo kuzorora zvakakwana. Uye shamwari dzakanakisisa dzechiroto chakanaka ndedze:
Hydromassage
Iwe uri munzvimbo yakakodzera yekuenda kunoshamba, kukurudzira zvinowedzera uye kuzadzwa nemvura yegungwa. Zvadaro iwe unoshambadza mairi pasi pemvura. Kushingaira kwakaenzana nemakwikwi mashanu hausi kunyatsonzwa, asi kunounza chigumisiro chacho.
Stone therapy
Kushambadza nematombo anopisa echitsuwa chinokonzera zvakakwana.
Mvura yokuzorora
Iyi zororo inotora maawa maviri. Mune nguva ino, iwe unosvina uye gungwa rinoputira nemafuta anokosha.
Bath Moroccan
Iyi nzira yekuneta yakakodzera kune maviri - kumbirai musikana uye kurwira zvakanaka.
Hakuna chiedza kana zorya
Kurwara kwechiGiriki kwevose vanofambisa kunofungidzirwa kunge kunokonzera kana kusagadzikana mumuviri, kunoitika nekuda kwekuputsa hurumende inokonzerwa nehanzvadzi (transatlantic) ndege uye kuchinja kamwe kamwe munguva dzenguva. Zviratidzo zvikuru zvechirwere ichi zvinowanzoonekwa sekutungira kana kusuruvara kwekusuruvara, kuora mwoyo munguva, migraines, kuvhiringidzika uye kunyange kutadza.
Kana iwe uchida kupedza maawa anopfuura mana ari mundiza, tora matanho kuitira kuti irege kukuvadza utano hwako. Hormone melatonin inogona kukubatsira kuti utsungirire jetlag, iyo inogona kuwanikwa muhuwandu nekushanyira solarium. Nenzira, kukurudzira zvese zvemukati zvemuviri, zvakakosha kushanyira sendima yekugadzirisa muviri kana kuti acupressure.
Mazuva mashomanana vasati vatiza, vanonamatira kune zvekudya zvisina kwavakarerekera. Uyewo, usakanganwa kushandura pakati penguva pfupi uye nguva yakasununguka yekumuka, somuenzaniso, kurara maawa mashanu mashanu maawa mana.
Musungo wezviroto
Kakawanda, kurota kwedu kunogona kuva kwakanaka nokuti tinotambudzwa nekutambudzika kana kukanganiswa kwakakwana kwekufunganya zviroto. Nguva dzose achinyora zvaanoreva mubhuku reroto, hazvina kungova kuparadza kwenguva, nokuti kurota kumwe chete kunogona kurapwa zvakasiyana siyana zvichienderana nemamiriro ezvinhu uye munhu. Sezvo Freud akati: "Chikonzero chezviroto zvose chiri mukati kana kuti kunze kwehasha." Kutevera izvi, kududzirwa kwezviroto kunofanirwa kuve kujekeswa kwe "pfungwa yepfungwa": kurangarirwa kwevana, zvakagamuchirwa zvezuva rezviitiko.
Usatengesa kukosha kukuru kwe "kurota kwakarongeka": anenge mwana wose wechipiri anochera mazino, mazaire pamusoro pedenga uye anofamba ari musina kupfeka kuti asvike ... Chikonzero chezviroto zvakadaro, maererano naFrud, ndicho chiito chekunze kwekunze - girazi rakarara, rinoti dzino rumwe ruzha, ruzha rukuru , ruoko rwakakandirwa shure. Saka, uchipa kukoshesa kurota kwakadaro, iwe unongorasikirwa nekwanisi yekugona kurara zvakanaka; Kuenda kunorara, iwe unotanga kunzwa iwe pachako nemafungiro akakodzera kuti kurota kumwe kune ukama hwakananga nehupenyu hwako uye remangwana.
Pakupedzisira, chengetedza mamiriro ose amunoita kuti iwe urere uye uzviite zvikonzero zvakanakira iwe pachako. Kana zvakaoma kuti iwe uone kuti chii chiri kukanganisa nehutano hwako hwakanaka, bvunza chiremba wepfungwa uyo anogona kuziva chikonzero chekushaiwa kwako kwekurara.yeuka kuti kune matambudziko ekurara anoda kurapwa achibatsirwa nemishonga yekurapa kwerapi.