Kuthamangitsa. Kutembenuka. Kuthamanga kumafuula pa koloko. Kuwerengera kuchuluka kwa kugona komwe mungapeze ngati mungathe kugona pakalipano . Pomalizira pake ndikungoyendetsa kugona, kuti mutsimikizidwe ndi mphete yolimba ya clock yanu nthawi yayitali. Kudzudzula nokha kuchokera pabedi, ndi kulowa tsiku lina la kutopa.
Ngati izo zikuyandikira kwambiri pafupi ndi kwanu, mwinamwake mwayamba kuganiza za tulo ngati mdani wosayenerera, kapena chinachake chomwe chimamveka bwino mu lingaliro, koma sikukugwira ntchito kwa inu.
Kodi munganene chiyani ngati wina atakuuzani kuti, kugona kwabwino kumadalira zizoloŵezi zabwino, ndipo zizoloŵezizi n'zosavuta kuphunzira? Bwanji ngati mutakhala ndi chizolowezi chatsopano, usiku uliwonse kwa milungu iwiri, mungayambe kugona bwino - osati usiku umodzi wokha, koma usiku uliwonse ? Kodi kumveka bwino kwambiri? Chabwino, werenganibe, chifukwa apa pali tsiku lanu la masiku 14 lopumula, kubwereza komweko komwe kukuchokani inu kuyembekezera kugona m'malo mowopa.
Tsiku 1: Gonani Mphindi 15 Mmbuyomu
Pamene izo zifika pansi pa izo, kugona ndi masewera a manambala. Kuti akhalebe athanzi , akuluakulu amafunika kugona kwa maola asanu ndi awiri usiku uliwonse - pafupi ndi asanu ndi atatu ngati mukufuna kumverera ndikugwira ntchito bwino. Ngati mwakhala mukudzipumitsa pazomwe mukupuma, yambani usiku uno mukakagona pamphindi 15 pasanapite usiku. Pitirizani kukankhira nthawi yanu yobwerako ndi mphindi khumi ndi zisanu mpaka mutagula maola asanu ndi awiri kapena kuposa usiku uliwonse.
Tsiku 2. Yang'anani Thermostat
Kutentha kwapakati kumagwirizana kwambiri ndi kugona. Ngati mukufuna kudzuka kumverera bwino, ikani chipinda china pakati pa 65 ndi 68 digiri Fahrenheit musanachoke usiku - ndiyo njira yabwino kuti thupi lanu lizikhala mkati mwa kutentha pamene mukugona.
Tsiku 3. Lembani Madalitso Anu
Sungani kabukhu kakang'ono ndi cholembera mu usiku wanu wa usiku, ndipo muyambe chiyamikiro cha usiku usiku. Zingamveke ngati corny, koma kutenga maminiti pang'ono kuti muganizire tsiku lanu ndikuwongolera zinthu zitatu zabwino za izo zimachepetsa malingaliro anu, zimakulitsa maganizo anu ndikukulolani kuchoka kumalo otsekemera.
Tsiku 4. Tenga Nthawi Yamtendere
Maganizo otanganidwa ndi malingaliro odzuka, choncho khalani ndi chizolowezi chokhalira osachepera mphindi imodzi kapena ziwiri kutsitsa ubongo wanu usanayambe kupemphera, kusinkhasinkha mwakachetechete kapena kungowerenga kupuma kwanu. Ntchitoyi, kuphatikizapo magazini yothokoza, imatsutsana ndi chizoloŵezi chogwiritsira ntchito nthawi yogona ngati gawo lopanda nkhawa.
Tsiku 5. Pindulani
Chimodzi mwa zifukwa zomwe zimayambitsa ubwino wokhala ndi ubwino wokhala ndi ubwino wokhala ndi ubwino wokhala ndi ubwino wokhala ndi ubwino wokonda kugona. Izi zikuphatikizapo mafoni, mapiritsi, laptops ndi TV. Kuwala kwa zipangizo zamagetsiku kumathandiza kuti ubongo usamasule melatonin, mahomoni omwe amathandiza kuti muyambe kugona. Pangani chizoloŵezi chochotsa magetsi anu ola limodzi musanagone.
Tsiku 6.Snack Smart
Chotupitsa chaching'ono musanayambe kugona kumathandiza kusunga shuga lanu la magazi usiku wonse, zomwe zimakupangitsani kuti muzipumula bwino.
Izi sizikutanthauza kuti ndibwino kumalumphira pansi pa chips kapena kudya steak musanamange udzu, komabe. Chakudya chokwanira chogona nthawi yaying'ono, ndi miyeso ya mapuloteni okhala ndi carbs. Yesani mbale ya mkaka ndi mkaka, kapena mafuta a mandimu atayikidwa pamsana.
Tsiku 7. Pangani nthawi zonse
Ngati mukuganiza kuti nthawi yogona ndi yazing'ono chabe, mumadzinyenga kuchokera ku chida champhamvu mu nkhondo yolimbana ndi kusowa tulo. Chizoloŵezi chosavuta - sikuyenera kukhala zambiri kuposa kutsatira chitsanzo cha usiku, kutsuka zovala za mawa, kukhala ndi chotupitsa chaching'ono, ndiyeno kulembera mumagazini anu oyamikira - mwamsanga mumaphunzitsa kuti kugona kukubwera.
Tsiku 8. Zochita - Koma osati Asanagone
Kuthetsa thukuta masiku ambiri a sabata kumakuthandizani kuti mugone bwino, koma osati ngati thukuta lija likuchitika pafupi ndi nthawi yogona.
Kuchita masewera olimbitsa thupi kumadzetsa kutentha kwa thupi lanu ndipo kumapangitsa dongosolo lanu la mantha - zonse zomwe zimapangitsa kukhala ogalamuka, osati kutopa. Choyenera, muyenera kupewa kuchita masewera olimbitsa thupi mkati mwa maola atatu pa nthawi yogona.
Tsiku 9. Khalani Ozindikira pa Zaffeine
Mukudziwa kale kuti musasangalale ndi double latte wanu musanayambe kugona, koma simungadziwe kuti caffeine imatha kukhalabe m'dongosolo lanu kwa maola asanu. Choncho muzisewera mosamala mwa kusinthasintha mpaka madzulo.
Tsiku 10
Mwinamwake muli nawo masewero olimbitsa thupi, ntchito ndi nthawi yopita, bwanji osalenga imodzi yogona? Sankhani maulendo angapo omwe mumawakonda pang'onopang'ono, zidutswa zamakono, zojambula za jazz zolota kapena nyimbo zamakono zamagetsi - bola ngati kugunda kuli pang'onopang'ono, mawuwa ndi ofewa kapena osakhalapo, komanso nyimbo zosangalatsa (izi sizomwe akujambula, nyimbo zowonongeka), kumvetsera nyimbo pamene mukupita ku dreamland ndi njira yabwino yothetsera. Chilengedwe chimamveka, monga mvula, mafunde, crickets kapena madzi othamanga, ndi njira yomweyo.
Tsiku 11. Konzani Mawa Lerolino
Musanalowe pabedi, lembani tsiku lotsatira kuti muzitha kulemba - izi zikhonza kukhala mbali ya nthawi yamadzulo. Izi sizikuthandizani kuti muzichita bwino kwambiri m'mawa, ndi njira ina yabwino yothetsera malingaliro anu otanganidwa kuti mugone.
Tsiku 12. Yang'anani Amamwamwa Anu
Mankhwala ambiri a mankhwala - ndi madokotala ena a OTC, komanso - kulemba kulephera kugwiritsira ntchito mankhwala osokoneza bongo. Ena mwa anthu ochimwa kwambiri ndi mankhwala a magazi, anti-depressants, statins, antihistamines ndi asthma meds. Ngati dokotala wanu akuziyika, ingosinthani kuti mutenge mapiritsi anu m'mawa. Vuto linathetsedwa.
Tsiku 13. Kuwala kunja
Kugona mokwanira kumachitika m'chipinda chogona. Tsoka ilo, ambiri a ife tiribe chipinda chotero; M'malo mwake, timakhala tikuwombera mkati mwawindo, kuwala kuchokera ku chipinda chomwe anthu am'banja adakali maso, kapena kuwala kuchokera ku mawotchi oyaka kapena zinthu zina m'chipinda chathu. Pewani ndi chigoba chogona. Masks awa osagula amatenga ntchito yabwino yoika masikati kuwala, ndipo ngati mutasankha chovala chokongola, chigoba chokongola, mudzawonjezera kukhudza kokongola kwanu.
Tsiku 14. Penyani Lamlungu
Anthu ambiri amalemba sabata mlungu wonse, kenako amapanga ngongole kumapeto kwa sabata pogona mpaka masana. Zingakhale zomveka, komaliza, ndizo chizoloŵezi chomwe chimasokoneza thupi lanu, ndipo zimapangitsa kuti musagone, ndipo mumagona ndikutsata. Ngati mukufunadi kugona bwino, muyenera kusunga nthawi yogona ndi nthawi yokha, ngakhale kumapeto kwa sabata. Izi sizikutanthauza kuti mumayenera kukhala okhwima kwambiri, koma yesetsani kuti muzitsatira. Ngati mumasowa usiku umodzi, khalani ndi ngongole pogona usiku watha, osati pogona mmawa wotsatira.