Mabhedha Ekutara Kuti Uite Rally Your Workday Day Wake-up Routine
Kana chete isu tose taigona kuva saDicky. Asi kunze kwekuti iwe uri mambakwedza emangwanani, mikana iwe hauri kubuda pamubhedha uye uchikumbira maawa - zvisati zvaitika kutozosvika iwe watora bhodhi snooze dzimwe nguva dzakawandisa.
Apo jongwe rinochema, rangarira mazano aya kukuedza iwe kubva mudendere rako:
Usaiti Skimp On Sleep
Iyo makadhi ekutonga kwemangwanani emangwanani uye usiku mashizha zvakafanana: Wana usiku hwose hunovata.
Maererano neNational Institutes of Health, vanhu vakawanda vane utano hwakanaka vanoda pakati pe7 ne9 maawa ekurara kuti vashande zvakanakisisa; vamwe vanhu vakuru vanogona kunyange kutoda zvakanyanya se10. Kuvhara pasi kudarika muviri wako kunoda kunogona kutungamirira kumatambudziko akawanda, kusanganisira zvikanganiso pamabasa, njodzi dzomumigwagwa, kudzivirira kusapinda, uye utano hwakadai sehosha yepfungwa.
Kudzivisa caffeine maawa masere usati wapera uye kuramba wakarurama kune purogiramu yekurara kunobatsira kuti urege kupedzisa nguva yako yekurara. Uye nokuti chiedza chinoratidza uropi hwako kumuka-kwete kuvhara-kureva husiku hwakanaka kuti uise chiedza kubva nekuvhara TV, mwenje, uye kombiyuta asati wagumisa meso ako usiku.
Fukidza Zvidzidzo Zvako
Manheru emitambo haafanire kuva dutu guru remabasa. Pane kudaro, edza kuisa danho rekudzikama pamberi penguva: Ivai nemabiko ekugadzirira paunenge uchigadzira kudya uye uachengete usiku humwe mufiriji.
Gadzira mapoka ezvokudya zvekudya zvigadzirwa zvekushandisa nyore nyore mangwanani anotevera. Kana zuva rokushambidza richifamba-famba, pfeka zvipfeko zvezvinhu pamwe chete uye zvirembedze mumakamuri sezvazvigadzirira zvigadzirwa zvevhiki. Kuziva kuti wakarongeka nokuda kwezuva rakatevera kuchakubatsira kuti urege kunzwa uchinetseka uye uchisimba pasi pezvivharo.
Ita Zuva Rokugumburwa
Panzvimbo pokunge uchinge wakasvinudzwa nemhepo, bhanga, kana kuti mabheji, ronga purogiramu yako kukumutsa nechisarudzo chisarudzo. Kana uchinge wakasimuka uye uchifamba, tora tempo nenziyo dzichapinza zuva rako mune gear. Edza kuisa mutambi wako pa shuffle mode kuti uwedzere zvimwe zvekutsvaga pakutsvaga kwako mangwanani. Kana iwe uchigona kuvhara kusungurudza, chengetedza mangwanani anotevera kune imwe itsva yaunoda, wawedzera kuraibhurari yako yemimhanzi.
Regai muChiedza
Zvirimwa nemhuka zvinezvo. Mhomho, zvakare. Saka hazvishamisi kuti isu vanhu tine circadian rhythms yedu: Kutaura zvazviri, vazhinji vedu tinoshevedza mararamiro edu ezvisikwa uye chiedza uye mukati medu "maawa masikati."
Hezvino iwe unogona kubatsira kubatsira sei tenzi yako yekuvhara-up-up: Mambakwedza, shandisa chiedza. Vhura machira; switch on the lights; kunakidzwa kudya kambamende kunze; ita mamwe maitiro ekudzidzira pamakwenzi; kana kutora kufamba kumativi ose. Kuita mabasa aya semitambo yemangwanani kunogona kusimbisa simba rako nekukukurudzira kuti uende.
Waridza mubhedha
Kunze kwekuti HGTV iri muguta, hapana chikonzero chekubata mubhedha wako-wakakwana, asi kutora hafu yeminiti kuti uite mapepa, unokwevera mbatya, uye mitsipa inoputika inogona kukuodza mwoyo kubva pakukwira nekudzoka maitiro ako emaoko.
Wedzera Element of Surprise
Imwe nzira yekugadzira mapurogiramu enyu mangwanani? Unoshamisika iwe nekunakidza uye kunhuwa.
Pasinei nemavara, mashizha, machena, kana oolong, tei inouya mumutambo wemarudzi nemhando. Iwe unogona kunge uwana zvitsva zvitsva nekuunganidza zvakasiyana siyana uye sampling mutsara wakasiyana mangwanani oga oga. Iwe unogona kunge uchida kugadzira mhemberero yako yetii nekumisa kwemaminitsi mashomanana kuti upinde zvishoma nezvishoma uye rega pfungwa dzako dzidzungirire.
Kana ukasarudza java, haufaniri kunge uri nhengo yekambani yekhofi-ye-yemwedzi kuti unakidze bhurocha idzva. Iva nekutarisira zvivako uye maresitorendi anotengesa samplers: Svonganisai, vhurai maziso enyu, uye sarudza potion yako.
Paunenge uchiri, iwe unogona kubuda kunze kwezvokudya zvekudya zvekushambidzwa zvausati waedza kare. Zvimwe zvivako uye mararamiro emadzinza anopa zvinonakidza kumeso ose kubva munyika yose.
Ingoyeuka kuti Mayo Clinic inokurudzira kudya kwemazuva ose emakwenzi, mapuroteni asina mafuta akawanda, mukaka usina mafuta, uye miriwo yakawanda-ine michero uye michero.
Ichokwadi kuti haufaniri kuzvidzivirira kumapareji: Kunyange mutsva mutsva wehupenzi sipo vhiki imwe neimwe inogona kuita seyakaderedza kure kubva pamubhedha kusvika pakushamba.
Inononoka Pasi Nenyaya
Kuverenga bhuku kunze kwemhepo itsva kwemaminitsi mashomanana kuchazarura hwindo rehupenyu mangwanani ako. Kana kuti rega bhuku rakanzwika rikuverengere iwe sezvaunopfeka uye gadzirira mangwanani. Kana uchida kunzwa zvinotaurwa nevamwe vanhu pamusoro pehurukuro yaunoda, edza kuvhara podcast. Zvidzidzo zvinotangira kubva kuchikoro kusvika kufemerwa - uye zvose zviri pakati.
Edza izvi zvinyengeri: Rega pane imwe nzira kana kuti mutsetse wehurukuro inokukwezva iwe pamubhedha zuva raitevera.
Tora Joke
Kunyangwe iri Peanuts , Dilbert , kana The Far Side , kutarisira kunakidza zvishoma pamusoro pekuvhura kwako oatmeal kunobatsira kutanga zuva kubva kune rutsoka rworudyi.
Tora Nguva Yekutora Kutora
Kudzika pasi , kutora kufema, nekuyeuka izvo zvinonyanya kukosha kwamuri zvinogona kukubatsira kuti ugare wakamira uye kumuka kune izvo zuva rinotevera rinogona kuuya.
Iva paZveruzhinji: Kunyange zvingangova nyaya yekuderedza caffeine yakawanda musati warara, mamiriro mazhinji ehutano anogona kukonzera kuneta kwezuva. Kana iwe uchiri kuomesera kana kuti uchida kuwedzera zororo pasinei nekuwana zororo rakakwana usiku, iva nechokwadi chekuona chiremba wako. Somuenzaniso, kushushikana kunogona kunge kuri shure kwekuneta kana kusava nesimba. Kurara kwepabonde, chirwere chekupemha kuputika panguva yehope, chimwe chikonzero chinowanzokonzera kuneta.