Top 6 Mazano ekubudirira Mid-Day Power Anogadzirira
Kubatana kunogona kuva nzira yakanaka yekuvandudza pfungwa nemuviri wako, kuwedzera kukura, nekuvandudza unyanzvi hwako. Kubata pasi kunoita kuti muviri uve wakasununguka, unopesana nemigumisiro yekushungurudzika kwezuva nezuva. Zvidzidzo zvakatoita kuti kurara kunogona kuderedza dambudziko rako rehutano hwehutano hwakanyanya semukana wekufa nehosha yemoyo. Asi kubata kwakanaka kune unyanzvi hwakawanda seyesainzi.
Kwete chete chero ipi zvayo yepakati pezuva-nap inopa huwandu hwehutano hunobatsira iwe unogara uchinzwa pamusoro.
Inokwidza uye Nhanho 5 dzehope
Haasi vose vakarara vanosikwa vakaenzana. Izvi zvinonyanya kuitika nekuda kwezvikamu zvishanu zvehope , chimwe nechimwe chazvo chinoratidzwa nekusiyana kwehupenyu. Kana zvasvika pakukohwa zvakanakira kupfeka, zvose ndezvekuona zvikamu zvakarurama zvehope. Somuenzaniso, kana uchinge uchinge uchingokutora kubva padanga rehope (kungoerekana uchienda) kusvika padanho repiri (kana uropi hunoita kuti uite zvishoma nezvishoma), iwe uchazomuka uchinzwa uine simba uye uchingwarira. Kana iwe pasi uchikuita muzvikamu zvitatu uye 4 ( kurara zvakadzika ), zvisinei, iwe hauzomumidzi nyore uye unganzwa uchinzwa groggy uye wakaneta. Chirwere chehope 1 chinowanzosvika maminitsi gumi apo chikamu chepiri chinotora imwe maminitsi gumi. Izvozvo zvinoita kuti maminitsi makumi maviri nemashanu "napuviri wegadzi" uve tsika yakanaka yevanhu vachitarisa kuwedzera kukurumidza uye unyanzvi hwekudzidza. Asi iwe unofanirwa sei kugadzirira mushonga wemaminitsi makumi maviri?
Nzira Yokudzika Nayo Zvakanaka
Pane imwe gakava rakapoteredza mazano pamusoro penzira yakanakisisa yokutora. Zvinowira kune ndezvokuti munhu wese akasiyana. Somuenzaniso, nepo kuvhara kwemukati wechitsauko 1 ne2 kurara kunenge maminitsi makumi maviri, kwete kuti munhu wese anotamba achingoedza kubva pane imwe nhanho kusvika kune inotevera munguva yakafanana yenguva.
Uyezve, pane zvimwe zviitiko zvinogona kukanganisa kutendeuka kwemuviri wako kusvika pakati pezuva rekudanidzira, sekunge iwe unogara usingaregi kurara kana kana iwe uine zororo rakakwana manheru manheru.
Top 6 Simba Nap Mazano
Iyo yakanakisisa iyo ndiyo iyo yaunorara nehope nokukurumidza uye kurara wakarara kwenguva shomanana yenguva, uchiri kumuka uchizorodzwa. Iwe unokwanisa kuedza maitiro ekudzivirira pasi apa kuti uone kuti chii chinoshanda kwauri. Hewa nzira nhanhatu dzekuva nesimba rakanaka napper:
- Sarudza Nguva Yakanakisisa Yokuputira: Kufunga kuti iwe unotevera nguva yakakwana yehope yekurara, nguva yakakura yevhap power inowanzo pakati pezuva kubva pa1: 00 masikati kusvikira pa3: 00 masikati kana simba rako richikwira nekuda kubuda mumhomoni melatonin . Edza kuronga nguva yako yekuzvitsaurira panguva iyoyo.
- Dzivisa Kugara Usati Uvete: Iwe haungatombogoni kuvhara simba rako mukati memaawa masikati-masikati, uye ndizvo zvakanaka. Asi kana iwe uchinge warasa purogiramu yako yepin nap panguva, iva nechokwadi chokuti haufaniri kukutora mukati maawa matatu ekurara sezvo zvinogona kukanganisa kurara kwakakosha kweusiku.
- Ita kune 30-Minute Maximum: Paunenge uchingorora kwenguva refu kupfuura maminitsi makumi matatu, unoisa njodzi yekupinda muhope huru, iyo inogona kukusiya iwe uchineta uye groggy. Vanhu vazhinji vanoona kuti simba ravo rakanaka revhi rinowanikwa pane imwe nguva pakati pemaminitsi 20-30. Vamwe vanhu vanotora huputi shomanana semaminitsi maviri kusvika maviri kuti vashande. Ongorora nesimba naps yezvenguva dzakasiyana-siyana kuti uwane izvo zvinokubatsira iwe.
- Isai Alarm: Paunenge wakaneta, zvinogona kuva nyore kurara kupfuura maminitsi makumi matatu emaminitsi. Kuti urege kunonoka (uye kugomera kunogona kuitevera), gadza vhiri kuti ikumise. Kunyange zvazvo vazhinji vakazvitsaurira vane simba vanozviti vakazvidzidzira ivo pachavo chete kwehuwandu hwenguva yavanenge vaisa pane, nguva dzose zvinonakidza kuva nepurogiramu yekuchengetedza.
- Kusarudza Rima: Munzvimbo dzakawanda dzenyika, pakati pezuva-naps zvinowanikwa mukati mezuva remaawa, iyo haisi iyo inoita kuti vanhu varare zvakanaka. Kuti upe rima rakakwana masikati masikati, shandisa chiso chikafu kana mitsipa yemaziso. Kusarudza rima hakugoni kungokubatsira iwe kurara nekukurumidza, asi kunogona kuita kuti kurara kwako kubudirire.
- Tsvaga Nzvimbo Yokudzikama: Sezvo rima rinogona kuita kuti pave nehupamhi hunobudirira, nzvimbo yakanyarara yokunyarara inofanirawo. Vamwe vanhu vanoona kuti vanoda kunyarara vakanyarara ku nap nekubudirira, asi vamwe vanofarira hum yechena mhere-mhere isingagoni kuinyaradza chete, asi inogonawo kubatsira kubvisa dzimwe mhirizhonga. Zvakanyanya kunaka kuti uve nechokwadi chokuti haungatongotambudziki kwenguva yakareba yako.
Edzai Caffeine Power Nap
Kunyange zvazvo nyanzvi dzakawanda dzichibvumirana kuti kuputika kunobatsira kunogona kuva noutano hwakanaka kupfuura kuvimba pane imwe kapu yekofi, vamwe vanhu vanopika vachishandisa simba rekukurumidza kukurumidza uye imwe caffeine pamwe chete. A "caffeine nap," kana sevamwe vachidaidza kuti "nappuccino," inosanganisira kuwana kukurumidza kwekafine caffeine yakatevedzwa nevha yejecha pakarepo. Dzidziso ye caffeine naps ndeyekuti kungwarira kuwedzera kukuvadza kwekafineine kukanganisa mune imwe nguva pakati pemaminitsi gumi nemakumi maviri mushure mekugadzirwa kwayo kubuda nguva yakafanira yenguva yeputi.
Vatsigiri ve caffeine naps vanoti vanonzwa simba rakawanda kubva pasi rose uye caffeine kubva kufivha. Vatsvakurudzi muJapan vakawana kuti zvidzidzo zvinoshandisa caffeine yepamusoro-soro yakarongedza zvakaderera muhope dzishoma uye dzakanyanya kuwedzera kana zvichienzaniswa nenyaya dzinotora pasi uye dzichageza zviso zvavo kana kuvhara uye dzichiratidza zviedza zvinopenya.
Kuti uedze hofini yepaffeine, itai kamukurumidza kunwa kakofi ka caffeinated kana espresso (zvichida imwe isina ine shuga yakawedzerwa) kune mazano ekuputira pasi pamusoro pekunge usati wagadzirisa iwe kuti iwe uri pasi. Kunyange iwe ungaona kuti caffeine kukurudzira kunokusimudzira iwe, isu tichiri kuratidza kuisa alamu nekuda kwako nguva yakakwana yep nap.
Sources:
Naska A, Oikonomou E, Trichopoulou A, Psaltopoulou T, Trichopoulos D. Siesta kuvanhu vakuru vane hutano uye kufa kwekoroni muvanhu vakawanda. Arch Intern Med. 2007 Feb 12; 167 (3): 296-301.
National Institutes of Health; National Heart, Lung uye Blood Institute. Mutungamiri Wenyu Wehutano Kurara . NIH Publication Nhamba 06-5271.
Hayashi M, Masuda A, Hori T. Kuedza kushandiswa kwea caffeine, chiedza chakajeka uye kushambidza kusangana mushure mekuvhara kwemazuva masikati. Clin Neurophysiol. 2003 Dec; 114 (12): 2268-78.