Njira 8 Zokonzekera Mmawa

Kusunthira! Ola lakumapeto limakudzutsani ku tulo tomwe mukugona, koma lingaliro loti mutuluke pabedi lanu lopanda phokoso limawoneka zosatheka. Ngati nthawi zambiri mumakhala mukuponyera khamulo chete kuti mugone tulo, kapena khalani maso koma osamvetsetseka pamene mukuyesera kulankhula nokha kuchokera pabedi lanu lokoma, ndiye malangizo awa ndi anu. Inde, n'zotheka kuwuka ndikuwala mmawa uliwonse, kumverera okonzeka kuthana ndi tsikulo. Zimangotengera zochepa zokha za m'mawa.

• 01 a 08

  Pezani Kugona Kwambiri

  Chinthu chimodzi chomwe chimayambitsa mavuto a m'mawa ndichinthu chowoneka bwino - osati kugona mokwanira. Ngati kuli kovuta kupeza mphamvu kuti mutsegule maso anu mmawa, mwinamwake mukumenya msipu mochedwa kwambiri kwa maola asanu ndi awiri kapena kuposerapo. Ngakhale mukudziwa kuti mukuyenera kugona kale, izi zingakhale zosavuta kunena kusiyana ndi zomwe zimachitika pamene moyo uli wovuta. Yesetsani kukankhira nthawi yobatala mphindi zingapo usiku uliwonse mpaka mutagwira cholinga chanu. Malingana ndi National Sleep Foundation, akuluakulu odwala ayenera kukhala maola asanu ndi awiri mpaka asanu ndi awiri usiku uliwonse.

• 02 a 08

  Sungani Pulogalamu Yanu ya Alamu

  Pamene ola lako liri pafupi ndi bedi lako, ndi kosavuta kwambiri kulisintha popanda kugalamuka, kenako kugwa tulo tofa nato. Zomwe zimachitika nthawi zambiri ndikumadzuka ola limodzi kapena awiri kenako, ndikudandaula mukamazindikira kuti mwachedwa ntchito. Pewani vutoli, pamodzi ndi mayesero oti mupitirize kugunda botani la snooze, mwa kuyika ola lanulo pa chipinda chanu kuchokera pabedi lanu. Tsopano iwe uyenera kuti uimirire, kuti ukawuthetse, ndipo kamodzi pa kama, nkhondoyo yapambana.

• 03 a 08

  Tenga Mkaka Wambiri

  Yambani m'mawa mwanu phokoso losangalatsa mwa kutenga miniti kapena ziwiri mutadzuka kuti muganizire za zabwino za tsiku lotsatira pang'onopang'ono mutenge mpweya wambiri, ndikuwulukanso. Tsopano perekani thupi lanu lonse bwino. Mudzayika malingaliro anu, imapangitsa ubongo wanu kuti ukhalepo ndikukhazikitsa liwu labwino.

• 04 a 08

  Pakhale Kuwala

  Dzuŵa likakugwetsani maso anu, ngakhale atatsekedwa, limauza ubongo wanu kuti nthawi yake imadzuka. Gwiritsani ntchito masewerowa a tsiku ndi tsiku chifukwa chochoka m'chipinda chanu chogona mumatsegula pang'ono usiku (ngati muli ndi zilolezo zachinsinsi ndipo mumadzuka m'mawa kwambiri m'ma AM), kapena mwagwiritsira ntchito nthawi yowonjezeramo m'malo mochita mwambo wambiri. Zida zimenezi zimagwiritsa ntchito dzuwa, likukula pang'onopang'ono kuunikira mu chipinda chanu mpaka mutadzuka mosavuta popanda kusowa kwakumveka kodabwitsa kapena kusokonezeka mwamsanga kuti mugone tulo.

• 05 a 08

  Konzani Usiku Usanafike

  M'mawa wam'mawa zimakhala zosavuta kuthana ndi kutuluka pabedi. Ndipo njira yabwino yothetsera tsikuli ndiyo kuchita zonse zomwe zingatheke usiku watha. Gwiritsani ntchito mphindi zochepa kuti mugone zovala zanu tsiku lotsatira, konzekerani chakudya chokwanira payekha ndi ana anu, khalani ndi thumba la masewera olimbitsa thupi, ambulera kapena zofunikira zina pafupi ndi khomo lakumaso ndikuwonanso zikwangwani za ana anu zolemba zomwe mukufuna kuti asayinidwe. Zimangotenga mphindi zochepa kuchita zonsezi usiku watha, koma maminiti amenewo adzakhala ofunika m'mawa.

• 06 ya 08

  Buddy Up

  Ngati mwasungira pazinthu zanu m'mawa, mungathe kutseka mawotchi anu, kenaka mutembenuke ndikupita kukagona. Koma ngati mnzanu akuwerengera kampani yanu kuti muyende m'mawa kapena kuwonetseratu, kapena kapu ya khofi kumalo ogulitsa khofi, mumakhala ndi zovuta komanso zolimbikitsa kuti mutuluke pabedi. Pezani mnzanu yemwe amafunikanso kukakamizidwa kuti apite m'mawa, ndipo avomereze kukakumana kangapo pa sabata pa kuyenda kapena kuchita masewera olimbitsa thupi asanayambe ntchito.

• 07 a 08

  Futa Coffee

  Ah, fungo la khofi yatsopano. Mukadzuka ku chikho chodikirira cha khofi, kutuluka pabedi sikuwoneka koipa. Musanagone, khalani timer timapanga timu timene timakhalako kwa mphindi zochepa musanapite nthawi kuti muzimva khofi panthawi yomweyo. Pangani mmawa wanu cuppa mwapadera kwambiri mwa kusunga zakudya zokometsera zokoma, sinamoni, vanila ndi kirimu chokwapulidwa pamanja kuti mutenge zinthu. Tsopano ndiwe barista wanu omwe.

• 08 a 08

  Ingochitani

  Nthawi zina njira yabwino yothetsera chinthu ndi kungopitiriza ndikuchita. Ngati nthawi zambiri mumapezeka kuti mukugona pabedi ndikuyang'ana tsiku lotsatira m'malo modzuka ndikuyamba, kudula mkombero musanayambe nthawi. Mukangomuka, khalani pabedi popanda kukayikira. Mudzamva bwino ngati mutayamba tsiku lanu ndichitidwe m'malo mwa chiwonetsero.

  Tsopano mwatsala pang'ono kukhala munthu wa m'mawa !