Wakaneta nekumuka wakaneta kupfuura apo iwe wakaenda kunhovo here? Zvinoratidzika sokuti kurara kwakanaka kweusiku kwakanyanya kukunda kupfuura kurota kwako kwehafu-yekuyeuka here? Kana iwe wakanga uine nguva yakaoma yekuwira kana kurara uchirara munguva pfupi yapfuura, mikana ndeyo, chikonzero chiri chimwe chinhu chauri kuita, kana chimwe chinhu chausingaiti. Heano zvikonzero zvisere zvakajairika zvauri kuomerwa nekurara zvakanaka.
1 - Kuedza kudzidzira usiku
Izvo zvisingatauriki-the-block inofamba nembwa yako isati yasvika zvakanaka, asi kushaya mwoyo-kuputika-kuvhara cardio workout mukati maawa matatu ekurara kwako kwakanyanya. Muviri wako wekushisa nemoyo wekutengesa zvinowira pasi iwe paunorara-asi chiito chekuita muviri chinomutsa iyo miviri miviri, uye inokurudzira hurongwa hwako hwose hwekutya, zvichiita kuti zvive zvakaoma kupedza. Pane kudaro, ronga purogiramu yako yekuita basa mangwanani, kana kurova gym paawa yako yemasikati.
2 - Doro Usati Warara
Apo imwe kirasi yewaini ndiyo yakanakisisa yekugadzirira rudo - uye rudo pachako nderimwe remhando dzakanakisisa dzokurara-kurara mune zvinodhaka zvakanyanya pane izvo zvisati zvavata, uye iwe zvimwe uchawana kuti kurara kwako hakuna kukwana. Kunyangwe kuitika kwekutanga kunwa doro ndiko kunonoka - naizvozvo iwe uchazoburuka kuti urope nekukurumidza mushure mekushaya-doro kunopindira kurara kwako, kunyanya kubata kwe REM kunosanganisira dreamtime. Chigumisiro chacho chakaparadzaniswa, chisingafadzi zvekuzorora. Kunyanya, iwe unogona kunge wakamuka unoda kushandisa imba yekugezera panguva yeusiku, tsanangudzo yakananga kuhutano hwako.
3 - Kushana Kupisa Nhamo
Nyanzvi dzakawanda dzekurara dzinokurudzira kuchengetedza imba yako yokurara pamwero wakaenzana 65 kusvika 72 degrees usiku, asi vanhu vazhinji vanoda kuderedza simba rekutsvaga nekushandura thermostat kusvika kunzvimbo yemahara munguva yechando, uye kuchinja AC yacho kunze kwechando, zvichiita kuti sweltering chamber. Zvose izvi zvakanyanyisa zvinokwidza rwendo rwako kuenda kunyika yeNod, zvakadaro. Muviri wako unoda kuponhora zvishomanana usiku kuti uvete hunozorodza, izvo zvisingabviri muimba yekurara yakanyanyisa. Imwe imba inotonhorera, kune rumwe rutivi, inokumutsa. Kana iwe usingadi kugadzirisa thermostat kune nzvimbo yekunyaradza, zvino upfeke masokisi akadzika kumubhedha wakanyatsogadzirwa panguva yekunaya, uye gadzira fan rinotakura pedyo nemubhedha wako muzhizha.
4 - Kushungurudzika uye Kunetseka
Zvichida chinowanzoonekwa kwete chekurapa chikonzero chekushoora kwenguva pfupi pfungwa inozara nezvinonetsa kana kushungurudzika. Panguva yemasikati, mabasa ehupenyu anowanzokuvhiringidza, asi kana uchingoraramisa uri panhovo, pfungwa dzako dzakasununguka kufamba. Kune vanhu vazhinji, haisi iyo yakanaka yehupenyu hwavo iyo pfungwa dzavo dzinosarudza kuisa pfungwa pazviri, asi pane, zvisiri izvo. Iwe unogona kurwisana izvi nenzira dzakawanda. 1. Nyora kunyora kunetseka kwako usati warara, pamwe chete nezvinhu zvishomanana zvaunofarira nazvo, nguva dzose yehusiku hwako hwemazuva ose. 2. Kana pfungwa yako inotanga kunetseka, ibva pamubhedha - usina kutendeuka chero magetsi-uye enda kune imwe nzvimbo ine rima yeimba. Izvi zvinokonzera kushungurudzika uye iwe unogona kunge wakawana pfungwa yako nokukurumidza inonyaradza pasi zvakakwana kuti udzoke kurara. 3. Imwe yenzira dzakanakisisa yekukunda kunetseka nekudzvinyirira ndeyekufungisisa zuva nezuva. Iwe haufaniri kuva nyanzvi yogi kana kupedza maawa uchigara pamubhedha - kana zvishoma pamaminitsi gumi zuva roga rokubatsira.
5 - Manheru Masikati Caffeine
Iwe unoziva nguva yekurara mukombe wekase pfungwa yakaipa, asi waiziva here kuti hafu yeupenyu hwe caffeine iri maawa matatu kusvika ku5, zvichireva kuti hafu yemvura inobviswa panguva iyoyo, ichisiya hafu yakasara kuti igare mumuviri wako maawa mazhinji akawanda? Ndicho chikonzero masikati masikati mukombe wa Joe unogona kukanganisa kurara kwako husiku huno. Kunyange zvazvo caffeine migumisiro pamusoro pako inotarisana nekutsungirira kwako, chiyero uye yezera rako, zvakanakisisa kuchengeta kushandiswa kwako pasi pe 400 mg pazuva, uye ugare kure nemichina ye caffeine mushure mekudya kwemasikati.
6 - Kugovana Mubhedha Wako
Kunyange zvazvo zvibatsiro zvehukama zvinowedzera munharaunda yese yehupenyu, nzvimbo imwe apo iwe uri nani kune oga uri pamubhedha. Kugovana zvekurara kwako neshamwari yako, ingave munhu kana kuti nemakumbo mana, kunoderedza zvakanyanya kunaka kwehope yako kana shamwari yako ichikumbira, mapoka evanhu, kuvhara zvivharo kana zvimwe zvinokutadzisa. Nepo iwe zvichida hausi kuenda kumudzimai wako kubva muimba yekurara - kunyange zvishamiso zvinoshamisa zvevakaroorana vanovata mumakamuri akasiyana-siyana-unoda kubata zvimwe. Ipa Mittens uye Fido mabhedha ega, uye kukurudzira shamwari yako yekuroora kuti arara parutivi rwake-kwete pamushure make. Shandisa mhepo-mhere-mhere kuti uvhare ruzha rwekunyorovesa, kana kuti edza mavhaplugs kana uwandu hwemagetsi hunosvika kune crescendo.
7 - Chiedza Chizhinji
Zvingave zvichibva kumwenje wako wekuverenga wevheche, iyo terevhizheni, kana kunze kwewindo rako, kuratidzwa kwechiedza pane nguva yekurara kunokuvadza kunaka kwako kwehope. Kune vamwe vanhu, kunyange kuvhenekera kwebhedhavha yevhavhavhavhavhavhavhavha yakakwana kukwanisa kuratidza uropi hwavo kuti inguva yekumuka. Nenguva isipi, iyi ndiyo imwe yehope nyaya iyo iri nyore kugadzirisa. Bvisa magetsi yako (kusanganisira mafoni, mahwendefa uye laptops) kweawa imwe usati wavata. Kana chiedza chinobva kune imwe kunze chinopenya muimba yako yekurara uye hachibviri kubviswa, chirembera shady shade kana machira (izvi zvinonyanya kukosha kana iwe ukashanda usiku uye unoda kurara masikati.) Pedzera musuo wako wekamuri yekuvhara kuti uvhare chiedza kubva kune dzimwe nzvimbo imba. Kana kuti nokuda kwechigadziriso chakajeka, shandisa chigumbuso chekurara musati wasvinudza meso ako. Iwe uchanzwa unofadza uye uchirara zviri nani.
8 - Nyoka Yakashata
Iko nguva yako yokurara inobata chidimbu (kana maviri) che pizza kana bhegi rechips? Kana zvakadaro, usashamisika kana uri kurara wakamuka wakatarisa padenga rako. Mutoro wakakwana wemafuta kana mapuroteni nguva isati yasara inotumira chirwere chako chekudya mukati mokutora, zvichiita kuti zvive nyore kurara uye zvinogona kukupa kuora mwoyo. Asi nzara inorwadza inogona kukumutsa iwe zvakare, sezvinogona kukonzera madonhwe emashuga eropa mukati meusiku. Ita zvinetso nechingwa chiduku musati warova uswa - mharidzo yako inofanira kuva yakaremera pamakumbo akaoma, chighter pane puroteni, asi kunyatsove musanganiswa wezvose. Zvisarudzo zvakanaka zvinosanganisira ndiro duku yezviyo-gorosi uye mukaka, chimwe chikamu chemucheka mutsvuku chakakomberedzwa netsvimbo yevhu kana chikamu chemichero inopararira neanotani.