Nzira yekugadzirisa nayo kurohwa kwomumwe wako kana imwe miitiro yakaipa yemabhedha.
Kugovana pabhedha nemumwe wako kunounza zvipo zvizhinji: hukama hwepanyama uye hwepfungwa, mukana wokutaura uri woga, kunyaradzwa kwakanyanya kwekuvata nehope pamberi peyo waunoda. Asi kune dzakawanda zvakaderera zvakare: kurasikirwa kwehope nekuda kwekubvumira komumwe wako, kukwezva uye kutendeuka kana bhandi rekumbira, kutumidza zvishomanana. Imwe sarudzo inoparadzanisa makamuri - uye chikamu chikuru chevakaroorana vanosarudza kutora nzira iyi, kunyange zvazvo nhamba yakaoma kudonha pasi: chero ipi zvayo kubva pa9% zvichienderana nekuongorora kubva kuThe Better Sleep Council kusvika 23% muongororo kubva kuNational Sleep Foundation.
Zvichida zviitiko izvi hazvifaniri kunge zvisingashamisi, zvisinei - -kuongororwa kwevanhu vakaroorana maitiro ekurara anoratidza kuti kurara moga kwakaenzana nehusiku hwakanaka hwekurara.
Kunyange zvakadaro, zvivako zvakatsaurwa hazvisi zvevanhu vose. Kana mumwe wako achikuchengetedza wakamuka, pane nzira dzakawanda dzekudzikisa pavanorara zvakanyanya-kuvhiringidzika pasina kutamira kune rimwe mubhedha.
Nyoka Hakuna Zvimwe
Chikonzero chinowanzoita kuti vakaroorana vadzokere kumakamuri akatsaurwa vari kunonoka. Kunyoroka kwakanyanya kunogona kukunda 80 decibel - zvakanyanya kudarika kufamba kwakanyanya - uye kunotungamirira kune zvakaenzana nehasha mumugwagwa musingabatsiri shamwari. Dzimwe nyanzvi dzinofungidzira kuti vashandi vezviremera zvakaoma vanorasikirwa nemuviri weawa rimwe kusvika kwemaawa maviri ekurara usiku humwe-izvo zvinowedzera kusvikira pagore kana kupfuura zvevanhu vakarasikirwa nehope pamusoro pemakore makumi maviri embairo.
Kana mumwe wako ari kuratidza zviratidzo zvekurara kwepabhesi - inoratidzirwa nenzwi guru rinoputika rinogadziriswa nekukanganisika kwekurumidza kufema iyo inoteverwa nepamusoro-soro kumhepo kana kunyorera-inoda kurapwa kwechiremba kuti ibvise kunze kwechirwere ichi chakakomba uye chakakomba.
Nokuda kwekumhanya-kwe-the-mill kurova, zvisinei, kune matanho anoverengeka okubatsira muffle kana kubvisa inzwi.
- Iyo nyokori inofanira kunwa doro isati yarara. Kunwa kunogona kukonzera snoring.
- Itai kuti nyoororeri aedze marwadzo kana maprotestestine kana kusvibiswa kwepasina dambudziko.
- Mavhaputi ane tsvina anonyatsoshanda pakuvhara rwiyo rusinganzwisisiki.
- Mhanya mutsvuku mutsvuku kuti uvhare kunonoka.
- Shandisa nzvimbo yekuisa mapuritsi, kana tsvina yekare yekubata tennis bhora kumashure emapujamas, kuti uchengetedze nyoka kubva shure kwake. Vanhu vazhinji vanochera zvakawanda munzvimbo iyi.
- Ita MP3 player yako nehope yekubata, mimhanzi inozorodza kana kufungisisa kunofambisa kukubatsira kurara paunenge uchivhara zvinonyangadza pedyo newe. Musoro wemasikorofoni anogadzirirwa kurara achakuchengetedza uchinetseka.
- Svetera pasi pamiro pakati pemisoro yako kuti muffle inzwi.
Night Owl Inosangana Nenguva Yokutanga
Vashandi vanowanzova nemafungiro akasiyana uye zvirongwa kana zvasvika pakusarudza nguva yekuenda kunorara uye nguva ipi yekumuka. Kana zviratidzo zvako zvehope zvakasiyana zvave dambudziko, edza zvimwe zvemashoko anotevera.
- Ita mapepa pamwe chete panguva yakatarwa yechinyanya nguva yega yoga usiku, uye pedza nguva imwe pamwe muchikanda, kutaura kana kufara neukama hwepedyo. Apo shiri yekutanga inobatwa nehope, usiku hukuvha inogona kusimuka zvinyararire ndokudzoka kune imwe chikamu cheimba kusvikira iye akagadzirira kurara.
- Farai nguva yekufambidzana manheru manheru, vasati vambofunga nezvekurara.
- Bvumirana kupedza nguva yekugara mumubhedha pamwe chete pakupera kwevhiki manheru.
- Zvose shiri yekutanga uye usiku hukwi dzinoda kunyarara uye kufungisisa kana shamwari yavo yakarara.
- Kurara masikisi nemashonga machena zvinoshandiswa pakuvhara kunze kwekunzwa uye kunzwika kana iwe uri kuedza kurara pedyo nemukomana wakamuka.
The Blanket Hog (kana Kutonhora Hondo)
Wakaneta nekumuka kwevhuvhuta nokuti mubhedha wako wekubata ari kukumbira zvose mabheketi? Vanorwara nekuputika usiku hwose nokuti mumwe wako anofarira kupisa kwakakwira kumusoro? Kana zvasvika pakusununguka kwekamuri yekupisa, vazhinji vakaroorana vari kusagumburana. Nzira iri nyore yekugadzirisa zvinetso zviviri izvi ndeyekuti umwe neumwe ave nehombodo yako uye pepa. Ichokwadi, zvinogadzirisa bhedha zvakanyanya kuoma, uye zvinogona kutarisa zvinonakidza, asi zvinorova kurasikirwa nehope kana kukakavadzana, kurudyi? Pamusoro pemambokadzi kana mambo mubhedha, shandisa mazai maviri-mashizha uye mabheji, rimwe kune rumwe rutivi. Mufambidzani anowanzofunga kuti ane shungu anogona kuwedzera mabheji sezvazvinenge zvichidiwa, asi munhu anorara ane ushamwari anokwanisa kubvisa.
Dhavhara pamabhedha akaparadzaniswa nemutambo mumwe chete kana munyaradzi, kana iwe uchida kuita kuti mubhedha uwedzere kutaridzika .
Kushungurudza uye Kuchinja
Chimwe chikonzero chakakura chekutamisa makumbo panguva yokurara chiratidzo chekusagadzikana kwemakumbo, asi vamwe vanhu vanongofambisa zvakawanda pavanorara vasina chinetso chechirwere. Zvinosuruvarisa, kuva neshamwari inosunungura nekudzoka inogona kukusiya iwe wakamuka uye unogumbura. Kana uri kutanga kutora gungwa kubva kumusiku wako wekurovedza gymnastics, imwe yenzira dzakanakisisa dzekutaurira kudonhedzwa ndeyemusoro wemapurisa mattress . Iyo yakareba, yakaumbwa mhutu yakagadzirirwa kuchengetedza vanogadzira nyanzvi panguva yekufamba kwema rocket, asi inotora kufamba pamwe chete pano panyika. Kana chiyeuchidzo chinokonzera mateti chinodhura, edza 2 kana 3-inch memory foam topper pane. Iwe uchange uine runyararo usiku hwekurara musingazomuki nguva imwe neimwe iyo shamwari yako inotendeuka.
Kugovana mubhedha ndeimwe yemufaro wekufamba muupenyu nemumwe wako. Asi mufaro unorasika kana iwe wakasara uchigumburwa, wakaneta uye wakagumbuka kubva usiku hwakawanda huzhinji hwekuvhiringidza kurara. Kana zvivako zvakatsaurwa zvinotanga kurira zvinonakidza, tanga kuedza kugadzirisa kurara kwako kusinganzwisisiki nemazano akanyorwa apa. Pane mukana wakaisvonaka iwe uchakurumidza kurara zvakare zvakare.