Vhiki yechitatu yeGumbo Rokurara Richikurumidza
Iri ndiro vhiki nhatu dzekurara kurara Faster program. Ipa unyanzvi hwakataurwa pasi apa edza kwevhiki imwechete. Chimbofunga ichi chiitiko chevhiki imwechete. Ita kuzvipira kutevera matanho aya akaoma zuva rose revhiki.
Nhanganyaya
Zvamuchaita: Zvimwe zvinhu zvinokuvadza kurara kwako. Vanoita kuti zvive zvakaoma kuti iwe urope uye upezve iwe pakati peusiku.
Idzi ndivana vanorara vavete: caffeine, doro uye kuzvidya mwoyo. Vhiki rino, iwe udzidze kuvadzivisa manheru kuti uvandudze usara hwako uye kurara zvakasimba. (Cherechedza: Nicotine inobatwawo nehope huru. Tinoita izvozvo zvakasiyana neTeating Cessation tools.)
Iyo Inoshanda Sei: Caffeine, iyo inokurudzira, inochengetedza muviri wakangwarira uye wakasimba. Izvi zvakanaka panguva yemasikati, asi hafu yeupenyu hwe caffeine mumuviri wako maawa matanhatu. Izvozvo zvinoreva kuti iwe une 100 mg ye caffeine pa4: 00 masikati, iwe unenge uine 50mg mumuviri wako panguva ya10 masikati. Kushandisa doro kuti urope kuchakuchengetedza kuti urege kuva nekurota kwakadzika maitiro ekurara, zvichiita kuti zvive nyore kwauri kumuka munguva husiku. Pakupedzisira, kushungurudzika kunopindira nekukwanisa kwedu kurara nekutumira shoko kuuropi yako kuti pane chimwe chinhu chakakosha kuita chimwe kunze kwekurara. Kuzvidzivirira kune vanovhara muhope manheru anovadzivirira kuti varege kuita zvepfungwa dzedu uye miviri uye kupindira nehope.
Gara Uchikurudzirwa: Kubvisa izvi vatatu vanorara vachakubatsira kurara zvakasimba, pamwe nekurara zvakanyanya. Izvi zvichakubatsira iwe kurara zviri nani kuburikidza neusiku hwose uye unonzwa uchizorodzwa zvakare mangwanani.
The Steps
- Kwete Caffeine: Muviri wako unogona kuita 50% yekapu yekofi mumaawa matanhatu. Muvhiki ino, usina caffeine mumaawa matanhatu usati waenda kunorara. Izvi zvinosanganisira chokoti uye tei. Mhedziso ndeyokuti uzvipe iwe mukanano wakanakisisa uchikwanisa kurara usiku humwe. Kana uchinge uine tsika yekurara zvakasimba, iwe unogona kudzorerazve chokoti shomanana manheru.
- Kwete Doro: Vhiki ino, usanwa doro manheru. Girazi rewaini nechingwa zvakanaka kana iwe uchizokwira kwemaawa mashoma. Muviri wako unotora nguva inenge awa pachinwiwa chekuita doro. Izvozvo zvinoreva kana iwe uchida kunwa magirazi maviri ewaini, iwe unofanirwa kupedzwa kwemaawa maviri usati warara.
- Kushungurudzika: Kufungisisa zvakanyanya nezvezuva rako uye mamwe marudzi ekufunganya kunogona kukanganisa kukwanisa kwako kurara zvakasimba. Kunetseka nekuzvidya mwoyo zvinokonzera kushungurudzika. Kushungurudzika kunobvisa mahomoni mumutumbi inodzivisa kurara. Muvhiki ino usabvisa chero kushungurudza usati warara. Kana nyaya dzamanheru dzimwe nguva dzinokugumbusa iwe, usatarise. Dzivisa kugadzirisa foni uye kukurukura nyaya dzinotambudza nemumwe wako kana shamwari yako. Funga kuburikidza nezuva rako usati warara pasi kuti udzivise kudiwa kwekugadzirisa iwe uchiri kuedza kurara.
Kuzvipira: Vhiki ino ini ndichadzivirira caffeine, doro uye kushungurudzika manheru.
Mazano
- Kudzivisa caffeine munguva yamasikati kunogona kuva dambudziko. Pachinonoka, cheka caffeine yako kupinda muhafu. Ingomwa hafu yengwa yekase kana tei masikati. Kuchinja ikoko kunofanira kuita musiyano paunenge uchiedza kurara.
- Kana uchinge usiri kunwa mvura inotonhorera manheru, edza herbal tea. Chamomile inonyatsozivikanwa nokuda kwekunakidza kwayo.
- Zvechokwadi ngwarira pamusoro pokurega chokoleti manheru. Chokoti inoratidzika muzvinhu zvose kubva kune zvingwa zve ice cream. Ingozvidzivirira kwevhiki ino. Iwe uchakwanisa kuvezve zvakare kana iwe uchinge wakarara nehope.
- Iyo doro-ine "chitukuro cheusiku" iyo inowanzoshandiswa pakuvata ichakupa usiku hunoti hutete, husingagutsi. Pane imwe nzvimbo uwane imwe nzira yekuzvigadzirira iwe kugadzirira nguva yekurara. Tichaongorora miitiro yeusiku kupfuura vhiki inotevera.
- Kana iwe ukasimbiswa usiku kana kuti kurara wakamuka kufunga nezvebasa, edza kunyora pasi zvaunofunga pamapepa kwemausiku mashomanana usati warara pasi. Izvi zvichavabatsira kubvisa kubva mumusoro wako uye kuita nzvimbo yekuzorodza hope.
Kana iwe uchinge wadzivisa caffeine, kushungurudzika uye doro, ipapo ongorora manheru ako pane chimwe chinhu chingakanganisa kurara. Kudya manheru usiku, somuenzaniso, kunogona kuchinja marara ako. Kukurudzira TV kunogona kuchinja mamiriro emutumbi wako manheru. Edza kuita zvinhu zvose zvinyarara uye zvinyararire kuti uwedzere kurara hope usiku humwe.
Yeuka, edza unyanzvi uyu kwevhiki rose usati waenderera mberi. Zvakakosha kuti udzidze unyanzvi uhwu kuitira kuti uwane chinangwa chako.
Heino purogiramu yose. Ipa mumwe nomumwe svondo-yakasimba edza, uye wozodzoka woita iyo inotevera.
Kupera Kurara Kurara Purogiramu
- Kurara Kurara Chirongwa Purogiramu
- Kunyarara Chete (Vhiki Yekutanga)
- Zuva Chiedza, Usiku Usiku (Vhiki Yechipiri)
- Dzivisa Vasara Vanorara (Vhiki Yechitatu)
- Nightly Ritual (Week Four)