Wana huro hwakanaka hweusiku pasina chiremba kana mishonga yeTTC.
Usiku hwakanaka husiku hunoita kuti iwe uchinzwe uye ushande zvakanaka iwe zuva nezuva. Zvinosuruvarisa, kuti vanhu vazhinji vanoita zvekurara vanoita zvekurara hazvisi nyore. Maererano neAmerican Academy of Sleep Medicine, vakakomba mumwe wevanhu vatatu vekuAmerica vanotambura nguva nenguva kana kupererwa kwenguva pfupi, asi 10% vanorwara nekusaziva kwenguva refu. Nepo vakawanda vachasvika kune rubatsiro rwekurara kurara kuti vawane huvha-maziso - CDC inofungidzira kuti 4% yevanhu vakuru vekuAmerica vanoshandisa mishonga yekurara yakarongerwa mwedzi mumwe nomumwe - vamwe vanosarudza nzira yakasununguka yekuita izvi zvinokanganisa, asi hutano hune hanya.
Kana ukangobvisa kurapwa kwechiremba kunokonzera kusuruvara, danho rako rinotevera rinofanira kuva rekufungisisa nguva yako yekugara -iwe uri kunwa caffeine mambakwedza masikati kana kupedza awa imwe chete kana maviri pamutambo we electronic backlit, wakadai sehwendefa kana laptop, kurudyi tisati tarara? Kana kuti zvichida ndiro yekamuri yako pachayo inokonzera dambudziko. Imba yacho inotonhora, inonzwika, kana inopenya here? Zvose izvi zvinowanzokonzera kuoma mukurara, uye zviri nyore kugadziriswa nekuchinja mumararamiro ekurara kana kune imwe nguva yekurara-yekamuri yekamuri.
Kana dambudziko racho risingarevi nenharaunda yako kana maitiro ako okurara, funga kukurudzira kurara kwekurara nenzira yakasikwa. Imwe yenzira dzakawanda dzinosanganisira yoga kana kufungisisa kwekuzorora, uye kushandiswa kwemishonga chaiyo kana kuti aromatherapy kubatsira kubvisa mishonga uye kukurudzira kurara.
Chii Chinonzi Aromatherapy?
Aromatherapy, iyo yakavakirwa pakushandiswa kwemafuta akasiyana siyana anokosha anobva kumiti, yakashandiswa kwemazana emakore kuti apore zvakasiyana-siyana zvehutano hwepanyama uye hwepfungwa. Nepo apo pasina kuve nekutsvakurudza kwakadzama kwakaitwa muhutano hwehutano hwe-aromatherapy, zvidzidzo zviduku zvakawanda zvakaratidza kubudirira kwayo mukuderedza kushushikana nekuvandudza unhu hwekurara , saka sei urege kuedza? Iwe hauna chinhu chekurasikirwa kunze kwekudhura kwebhokisi duku remafuta anokosha, rinowanika nyore pa Whole Foods Market kana zvimwe zvakafanana zvehutano zvekudya. Tarisa huori, 100% yakachena mafuta anokosha asina chekuita maiti additives. Iwe unogonawo kuunganidza mafuta anokosha kuti uite imwe inonhuwira inofadza, kana kuti uwedzere simba.
Unoshandisa Sei Aromatherapy?
Zvinhu zvinokosha zve aromatherapy zviri nyore - zvinongoerekana zvinyora uye zvinonakidzwa nokunhuhwirira kunofadza kwehumwe ruvara kana muti. Uye iyo-haisi kunyanya kuoma kupfuura iyo: nzira dzinotevera dzose dzinoshanda.
- Mafuta akawanda anokosha akasimba kwazvo kuti aite zvakananga kuganda rako, asi anogona kuderedzwa nekusanganisa maronho maviri emafuta anokosha ane zvishoma zvamafuta anotakura sezvinojojoba kana kuti sweet almond amondi. Iwe unogona kushandisa musanganiswa ku temberi dzako, pamberi, kana mazamu asati avata.
- Moisten bhota yekotoni nemafuta ako anokosha, zvino tuck bhota yekotoni mukati mechiplowcase yako.
- Tora bhaji inotonhorera usati warara, uye wedzera madonhwe akawanda emafuta anokosha kumvura. Shandura mvura usati wasvika mubati kuti ugovera mafuta mumahombekombe.
- Wedzera madonho mashomanana emafuta anokosha muimba yako yekamuri humidifier kana vaputi vaporizer, kana iyo faira ine mafuta ekugovera. Kana iwe usina humidifier, funga kutenga iyo inokosha inoshandisa mafuta.
- Inhale mafuta acho zvakananga kubva mumabhodhoro ayo kwemaminitsi akawanda asati avata.
- Sakanidza madonhwe mashomanana emafuta anodikanwa mumvura inodziya, shambidzai machira pamwe nesanganiswa, woisa jira remvura pamusoro pehuma yako kana mutsipa.
- Dzadza bhodhoro shoma shoma nehafu yehafu kapu yemvura yakasvibiswa uye 5 - 10 madonhwe emafuta ako anodiwa anokosha, edza mhepo yako pillowcase nemabhedha emubhedha musati warara.
01 ye 09
Jasmine
Jonelle Weaver / Getty Images Iyo inotapira, inonyangadza yemaruva ejasmine inogona kukurudzira rudo rwako, asi kana usina shamwari yako mupfungwa dzako, zvinonhuwira zvinonzi zvinodzora manzwiro, kugadzirisa pfungwa, uye kubvisa kuzvidya mwoyo uye kuora mwoyo.
02 of 09
Bergamot
F Olby / Getty Images Yakasvibiswa kubva pamhando yemhando yemuchero, bergamot mafuta ndiyo inopa Earl Grey tea yakasiyana nayo inonaka uye zvinonhuwira. Ikoti inotapira, inonhuwira itsva inobatsirawo kunyaradza kunetseka uye kuora mwoyo, uye kunobatsira kuderedza marwadzo.
03 of 09
Lavender
Rick Lew / Getty Images Rimwe remishonga inonyanyozivikanwa aromatherapy nokuda kwehope ndiyo lavender. Pane chikonzero chakanaka chekuti-kwete chete kunhuhwirira kunesimba uye kwenguva refu, asi lavender ndiyo inonyanya-yakadzidza kurara mishonga, ine uchapupu hwakawanda hunoratidza kuti inoshanda chaizvo kukurudzira kurara kwakanaka. Ichi ndicho chimwe chemafuta mashoma anokosha ayo anonyatsokwana kushandiswa kusingagadziriswi paganda rako. Izvo chisarudzo chikuru kune vana vanorara nguva yekurara- kungovhenganisa bhodhoro remapiritsi yeavender mafuta nemvura, uye shandisa iyo kuti idzingirire mhuka nemaroto akaipa tisati tavaendesa kumubhedha.
04 of 09
Sweet Marjoram
Wally Eberhart / Getty Images Kushandiswa kwaMarjoram kunowedzera kure nekicheni - mamwe mafuta anonhuwirira anonyanya kunakidza pakuzorodza muviri uye kugadzirisa pfungwa, zvichiita kuti kugona kunakidza uye kurara zvakadzama. Izvo zvakanakawo rubhu (kana yakavhenganiswa nemafuta anotakura) yekuzorodza arthritis uye kurwadziwa kwemisonda kunodzivisa kurara.
05 of 09
Chamomile
photo division / Radius Images / Getty Images Chamomile tei inonguva yekuratidzira yeusiku, inorumbidzwa nokuda kwekurara-kukonzera maitiro. Kana iwe usingatarisiri tei, iwe unogona kuwana zvakakosha zvakafanana nokushandisa chamomile mafuta anokosha kuti unyarare mitsipa yako uye uuye pa shuteye. Tarisa maRoma chamomile; zvinyanyisa kufara kupfuura maGermany akasiyana-siyana. Chamomile imwe yezvishoma mashoma anokosha emafuta anonyatsokwanisa kushandiswa zvakananga paganda pasina kubudisa.
06 of 09
Vanilla
Marc Finley / Getty Images Vanilla haisi kungonangidza kwekiki ne ice cream - iyi inonhuwira inonaka, inonhuwira ine simba yakasimba, inoderedza mwoyo uye inozorodza unhu, zvichiita kuti ive nguva yakakwana yekurara. Inofanirwawo kuti inonzi aphrodisiac, zvisinei, saka shandisa iyo sezvaunoda. Cherechedza kuti vanilla mafuta anokosha haAYE akafanana nekavanilla yakashandiswa yekubika.
07 of 09
Ylang Ylang
Dangdumrong / Getty Images Iyi ichinyakare yemaruva kune imwe aromatherapy agent iyo inoshandiswa zvose sey aphrodisiac uye yekudzivirira kusarara, zvichienderana nemamiriro ezvinhu. Zvakakosha pakubvisa kuzvidya mwoyo uye kusagadzikana, pamwe nekupfekedza pfungwa dzakakwana kuti uvate.
08 of 09
Valerian
Mike Hill / Getty Images Valerian yakashandiswa kwemazana emakore kukonzera mafungiro akaipa, kudzikama pfungwa uye kuunza kurara murugare. Inobatsira kwazvo, asi nhamo, vanhu vazhinji vanoona kunhuhwirira kwayo kusinganakidzi. Kana iwe ukawira muboka iroro, shandisa mafuta valerian ne lavender kuti uvanze kunhuhwira paunowedzera simba.
09 of 09
Sandalwood
Lew Robertson / Getty Images Zvichida, zvisingaiti, uye zvisingazivikanwi, mafuta kubva pamakwenzi eSalalum miti ave achishandiswa kwezviuru zvemakore kwete chete kunhuwirira zvinonhuwira uye zvinonhuwira, asiwo kuporesa kusuruvara, kubvisa kushushikana, kunatsiridza mafungiro uye kukurudzira libido. Inonyanya kubudirira kune avo vanogona kurara, asi vari kuvhiringidzika nekudzokororazve usiku hwose.