Apo Kusvuta Kupedza Kunoita Kuti Zvakaoma Kurara
Kurara kunokonzera kunowanzosvibiswa nenyotini kubvisa . Vatsva vanoputa-fodya vanogona kurara kupfuura zvinowanzoitika kuburikidza nechikamu chekusvuta kusvuta. Mitumbi yedu iri kutarisana nekurasikirwa kwemaitiro akawanda eicotine nemamwe makemikari zuva rose. Inogona uye kazhinji inotisiya isu tinonzwa foggy uye nethargic.
Kana izvi zvichitsanangurira manzwiro aunoita, usarwisana nechido chokuzororazve.
Tora kana uchigona uye ugone kurara mberi kwekugara. Mumuviri wako uchadzokorora shure kwechinguva chiduku. Pamugumo wakatarisana nemasikirwo ndevaya vaimbova kusvuta vanoomerwa nekuwana chero kurara zvachose. Kuora mwoyo zvakare chiratidzo chinowanzoitwa nicotine kubvisa .
Kana iwe ukazviwana uri kutambura nekushaya hope mukati mevhiki shomanana mushure mekunge urega kusvuta, edza zvishomanana zvemishonga iyi yepanyama kuti udzivise kusagadzikana kwako.
1. Bvisa Caffeine
Caffeine inokurudzira. Vanhu vazhinji vanoziva izvi, asi heino chokwadi icho chisingazivikanwi zvikuru: Caffeine mumuviri wevabiki inoshandiswa mumagetsi (akachera) anenge kaviri muyero seyemunhu asingatauri. Mhedzisiro ndeyekushushikana kwakanyanya kune caffeine.
Paunomira kusvuta, huwandu hwekofi kana colas iwe unoshandiswa kunwa zvinogona kukuita iwe jittery uye unonetseka iye zvino. Deredza kana kuvhara caffeine kubva muhurumende yako yezuva nezuva kwechinguva, kunyanya kana uri kunetseka kurara usiku hwose.
Mikana yakanaka kuti kana uchinge wapfuura nenzira yekurega, iwe uchakwanisa kunwa kako zvakare, kunyange zvichida kwete zvakanyanya sezvawakaita sekusvuta.
2. Tora Bhuku Rinodziya
Vhenekera makese mashoma, shandisa zvinonhuwira zvewaini zvinosvibisa, uye rega kushungurudzika kwezuva kuende. Bhati inotonhorera inzira inofadza yekudzikinura muviri wako nepfungwa mukugadzirira kurara.
3. Rongedza Misa
Nyora mumwe wako kana chimwe chido chakanaka kuti ubatsire kushanda mupfungwa kubva mumatumbo ako. Kana iwe unogona kuwana muviri wakakwana unoshambadza, hukuru, asi kunyange maminitsi gumi kana gumi anoshandiswa pamutsipa wako, mapepa, chiso, uye chikafu zvinokwanisa kuita zvishamiso kuti zvikubatsire kusunungura uye kugadzirirwa kurara zvakanaka usiku.
4. Iva neNdebe ye Herbal Tea
Kune marudzi akasiyana-siyana emishonga yemishonga yakabatana zvakananga kubatsira rubatsiro nekukurudzira kurara. Chimboona chikamu cheii muchitorosi, kana kushanyira nzvimbo yako yezvokudya zvekudya zvekugara uye unokumbira mazano.
5. Teerera Soothing Music
Nziyo dzakanyorova, dzisingakanganisi dzinogona kukubatsira kuti usunungure zvakakwana kuti uende kunorara. Edza kuteerera kutinhira kwemafungu achirova gungwa. Mhere-mhere inogona kunge iri rubatsiro rwakanaka rwekurara. Iva nechokwadi chokuti une muchengeti kana app inenge ichitsvaga. Iwe hausi kuda kusimuka uye kuzviita iwe pachako, sezvo izvozvo zvinokunda chinangwa.
6. Bvisa Electronics
Pasinei nokuti une smart phone, tablet, kana laptop, pisika pamusuo wekamuri yako yekurara uye funga kuinyaradza kuitira kuti usanzwa mashoko kana zviziviso zvinouya. Siya TV, zvakare. Pane kudaro, verenga bhuku (ibhuku rechokwadi, kwete imwe pafoni yako) kwechidiki kuti ikubatsire kukotsira.
7. Inwa Chiroro Chekudziya Muchi
Unoripfumisa neuchi shomanana uye cardamom kana nutmeg.
Umukaka unopisa unobatsira kurara nekuda kwekuti icho chikafu chakafuma mumamino acid L-tryptophan. L-tryptophan inobatsira miviri yedu kubudisa neurotransmitters se serotonin. Seratonin inhengo yemakemikari nhume inoudza mutumbi kuti uvhare uye uvete usiku. Nyaya yeL-tryptophan mumukaka inounzwa kuuropi yako kana iwe uchidya goroidhyidha pamwe chete nayo. Hazvishamisi kuti mukaka nekiki vave nguva refu vachida kudya nguva yekurara.
Zvimwe zvokudya zvine amino acid L-tryptophan:
- Chicken, Turkey, hove, uye shellfish
- Mazai
- Zvigadzirwa zveSoybean zvakadai se tofu
- Dairy products
- Mbeu dzinosanganisira mbeu ye-sunflower
- Nuts akadai sepistachios, cashews, almonds, uye hazelnuts
L-tryptophan zvinowedzera hazvibvumirwi sezvavakabatana ne eosinophilia-myalgia syndrome.
8. Usanwa Doro
Doro rinokanganisa kurara. Zvimwe zvishomanana zvinogona kuita kuti zvive nyore kurara pakutanga, asi doro mumutambo inowanzoita kuti iwe umutse maawa mashomanana muhope. Kurara ndiko kunowanzopindirana kwemasara eusiku.
9. Tora Zvimwe Kudzidzira
Kunyangwe kufamba kwemaminitsi gumi nemashanu kunobatsira, asi kana usingakwanisi kurara, edza kubuda kunze kwemafambi akareba maawa mashomanana usati warara. Nguva yakakosha neyiyo. Usashanda muviri wako usati warara kana uchidzoka iwe usati waita kuti udzike.
10. Fungisisa
Kufungisisa kunobatsira kutanga zuva rako kurutsoka rworudyi uye kurigumisa zvakanaka, zvakare. Sezvo rubatsiro rwehope, edza kufungisisa mumubhedha, ugare wakanyarara, maziso akavharwa. Tanga nekuisa pfungwa pamisungo mumuviri wako, uchivazorodza, chikamu nechikamu.
Zvadaro, famba kune pfungwa mupfungwa dzako. Bvuma mumwe nomumwe sezvaanouya uye orega achienda. Rega pfungwa dzako dzikandire uye dziyerere, dzikinure kushungurudzika uye kunetseka sezvo zvichienda.
Kuwedzera kufungisisa kumagariro ako emangwanani (munzvimbo yakarurama) ichakupa mubayiro nekuvandudza kudzora nekudzikama mukati mezuva rako, zvakare.
11. Usaisa Nap
Kunyange zvazvo zvinganzwa zvakanaka kuti pakupedzisira uwane ziso rakavhara, kana iri masikati, usazviita. Simba naps hausi shamwari yako kana uri kutambura nekushaya hope. Iwe ucharipa iyo kana yava nguva yekuvata.
12. Tanga Zuva Rako Zvishoma Pamberi
Imwe nzira inobatsira kukubatsira iwe kuchinja yako mukati maawa ndeyokutanga zuva rako zvishoma nezvishoma. Iwe unogona kushandisa imwe yenguva yekufungisisa, zvakare-kukunda, kukunda.
Shoko Rinobva
Chikamu chekusiya kushandiswa kwekusvuta kusvuta ndechechiitiko chechinguva. Kurara kwako kunodzokera kune imwe nguva nokukurumidza, zvichikupa iwe usina kurara usati warega kusvuta. Kana zviratidzo zvinoramba zvichipfuura mwedzi wokutanga kana zvakadaro, ronga kurushanwa nachiremba wako kuitira kuti kusvuta kusvuta kunokonzera kuti unonzwa sei.
> Sources:
> Matambudziko okurara: Mukudzika. National Centre for Complementary and Integrative Health. https://nccih.nih.gov/health/sleep/ataglance.htm.
> Tipperman D. Kungorega Kusvuta? Chenjerera Caffeine Yako Inotora. Kudhakwa Kwemishonga uye Mental Health Services Administration. https://blog.samhsa.gov/2015/05/29/just-quit-smoking-watch-your-caffeine-intake/#.WonVT-dG3x8.