5 Mazano ekuzorora kwemasikati akanaka
Chivako chinogona kushanda sechikwata chemahofisi - sehofisi, mabhuku, kana mudzimba yekuchenesa - asi pakuguma, iyo nzvimbo yekurara. Iyi dzimba inofanira kuva yakanakisisa uye nzvimbo yega yega mumusha chero upi zvake - inofadza oasis iyo inoita kuti munhu anyarare uye anyaradzwe. Heano mamwe mazano pamusoro pekuti iwe unogona sei kuronga muimba yako yekurara kuitira kurara kwakanakisisa, iyo inofanirwa kutaridzwa pamwe chete nemasarudzo , mavara , uye midziyo .
1. Mattress akanaka ndicho chinhu chinoita kuti zororo rakanaka rive usiku.
Kuzorora kwakanaka kweusiku kungave kwakajeka sekuwana mateti matsva. Kana mattress yako akareruka, akaoma, kana kuti akareruka, ichakuchengetedza iwe usiku hwose uchiedza kugadzikana. Iko kune marudzi akasiyana-siyana emakateti, akadai semidyo, mhombwe, innerspring, inogadziriswa, mvura yemvura, uye airbeds; Rudzi rumwe norumwe rune vakugadziri vanovimbisa kunyaradza uye kurara zviri nani.
Paunotenga mateti , tevera matanho aya akareba:
- Kutsvakurudza zvakanyanya, nokuti ichi chinhu chakakosha uye chinodhura kutenga.
- Paunenge uine mateti mupfungwa, edzai mattress yako. Kana mattress yako ane mazuva makumi matatu kana makumi matanhatu ekuchengetedza kana kuti mari yako zvakare, tora nayo. Uyewo, usavhunduka kuedza mateti muchitoro nekurara pasi payo sezvaungaita kumba.
- Ratidza kuti chiyero chaunoda (Mambo, Mambokadzi, kana Chizere), nokuti izvi zvingava chikonzero iwe usingagoni kurara; kamuri kadhoro rinogona kunge riri dambudziko rako, kunyanya kana iwe uchigovana pabhedha.
Kuti uone kana iwe uchida mutsara, itsva idzi mazano kubva kuThe Better Sleep Council anogona kukubatsira kuti uite izvozvo.
2. Chimwe chezvinhu zvinonyanya kukosha zvinodiwa kuti munhu arambe akarara nderima.
Maererano naBrandon Peters, MD, uyo akadzidziswa mumishonga yekurara uye yeurourology paYunivhesiti yeMinnesota Medical Center muMinneapolis, anotsanangura kuti pfungwa dzedu nemuviri zvakasikwa zvakasikwa zvakananga sei kutevera kuratidzika kwerima.
Nokudaro, kuwanda kwechiedza muimba yako yekuvata kuchaita kuti iwe urere.
Nzira dzedu dzemazuva ano dzoupenyu dzinogona kutikanganisa kubva kumamiriro erima, akadzikama ayo miviri yedu inoda kurara. Aya mazuva ano maawa ma digital, terevhizheni, foni, uye makombiyuta, izvo zvinogona kuzarura muimba yako yekurara nekudzivisa REM yako (Rapid Eye Movement) kurara. Mimwe mhinduro dzaungashandisa muimba yako yekurara mune magadziri ekuvhara terevhizheni kana makombiyuta, uye mazai ekuvhara maziso anotarisana nemaawa mairi achienzanisa nemaawa evhajhini akajeka ejeri. Bvisa mafoni kubva muimba yako yekurara; kana zvakakosha kuti uve nefoni muimba yako yekurara, uivanze kunze kwetafura yepafura.
3. Kupisa kwemhepo kunogona kukanganisa kurara kwako.
Kana mukamuri yacho inotonhora kana kuti inotonhora, iyo inogona kukanganisa kuti iwe unorara sei usiku, maererano naRalph Downey III, PhD, Chief of Sleep Medicine paLoma Linda University. Sarudzo iri nyore, iyo inogona kuongororwa kana iwe uchifunga kuti iyi ndiyo nyaya yako, iri kuchinja yako thermostat. Zvimwe zvingasarudzwa zvaunogona kuisa muimba yako yekurara kuti ubatsire nekamuri yekushisa ndeye mupfuri wedenga, moto unoputika, kana kuti mapofu akakura uye mazhenesti emawindo , izvo zvichabatsira kuchengetedza nzvimbo yacho rima uye kudzivirira kunze kwemamiriro okunze kupinda muimba yako yekurara.
4. Mavara anozorodza uye inzwi rinononoka rinokonzera kurara zvakanaka usiku.
Mucherechedzo, mavara akajeka anogona kunakidza, asi dzimwe nguva zvakanaka kuti usasashandise mukati memukati, kunyanya kana une dambudziko rokurara. Pane kudaro, shandisa miviri yakadzikama, inotonhora yakaita sedumed blues , magreens , uye pastels , izvo zvinowedzera rugare nerunyararo. Kana iwe uchida kuisa mavara akajeka muimba yako yekurara, shandisa sevheti pamutsipa wako kana mukati mifananidzo.
Kunze kwemavara, kuchema kunonzwika kunogona kukurudzira kurara zvakare, zvakadai sedukova rinoputika, mhepo ine simba chimes, kana chirwere chechikanda. Iwe unogona kuisa mutsara aya muimba yako ine CD player kana chero imwe chipangizo chemagetsi chakavanzwa kunze; kana iwe uchida chinhu chaicho, zvino isa tsime duku muimba yako yekurara kana kuisa mhepo chimes kunze kwewindo rako.
5. Zvizhinji zvakawanda zvinokonzera kushungurudzika nekushaya kurara.
Kunyanya kuwanda muimba yako yekurara kunogona kukonzera kurara kwako.
Uyu feng shui kwete-kwete uye mazano akanaka ekutakura, sezvo zvizere zvakawanda zvinogona kukonzera kushushikana uye kusagadzikana mune chero nzvimbo. Edza kuchengetedza imba yako yekurara kuitira kuti usave nehanya nekutsika pamusoro pezvinhu paunomuka pakati peusiku kana kukandira-uye-kutendeuka uchichenesa usati waenda kunorara. Pane zvinhu zvakawanda zvekuchengetedza zvingashandiswa iwe unogona kushandisa muimba yako yekurara kana pamakatekiti ayo achabata clutter, iyo inofadza uye inotengwa, zvakare.
Rimwe kana akawanda aya mazano ekugadzira achakubatsira kuchengetedza nzvimbo tsvene yehope uye zororo muimba yako yekurara. Nhanho inotevera yekugadzira iwe muimba yekurara ndeyekutarisa marimiro ako, mararamiro , uye midziyo .