Mekhoa e 10 ea Tlhaho ea ho robala hamolemo

Litaba

• 1. Hlaolela kemiso ea ho robala
• 2. E suthise!
• 3. Fetola tsela eo u jang ka eona
• 4. Se ke oa tsuba
• 5. Hana chebelo ea bosiu
• 6. Eba Luddite hora pele u robala
• 7. Roala bethe
• E boloke e le boemong bo itekanetseng, eseng ba tropike
• 9. Ntshofatsa
• 10. Sebelisa bethe ea hau bakeng sa ho robala feela
• Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo

Fumana boroko boo u bo hlokang

Ho ea ka, batho ba fetang karolo ea boraro ea batho ba baholo ba U.S. ba tloaetse ho robala ka tlase ho lihora tse tšeletseng ka bosiu. Tseo ke litaba tse mpe hobane melemo ea ho robala ka ho lekana e tsoa ho bophelo bo botle ba pelo le khatello ea maikutlo e tlase ho ntlafatso ea mohopolo le ho theola boima ba 'mele.

Khaotsa ho kenya k'hafeine kapa ho robala ka nakoana ebe u sebelisa malebela a rona a holimo ho u thusa ho koala leihlo leo u le hlokang ho laola bophelo ba hau.

1. Hlaolela kemiso ea ho robala

Ho ka utloahala ho hohela, empa ho robala ho fihlela motšehare ka Moqebelo ho tla senya nako ea hau ea tlhaho le ho baka mathata a mangata a ho robala. Ho robala ka nako e ts'oanang bosiu bo bong le bo bong esita le ka mafelo-beke, matsatsi a phomolo le matsatsi a mang a phomolo ho thusa ho theha nako ea hau ea boroko / ho tsoha le ho fokotsa palo ea ho tsuba le ho reteleha ho hlokahalang ho robala.

2. E suthise!

Bafuputsi Lefapheng la Neurobiology le Physiology ea Univesithi ea Northwestern University ba tlalehile hore batho ba baholo ba neng ba lula fatše ba neng ba ikoetlisa ka makhetlo a mane ka beke ba ile ba ntlafatsa boleng ba bona ba boroko ho tloha boemong bo bobe ho ea ho bo botle. Litapole tsena tse neng li le setulong se kang bethe le tsona li tlalehile matšoao a fokolang a khatello ea maikutlo, matla a ho feta le boroko bo tlase motšehare. E-ba le bonnete ba hore u qeta seboka sa hau sa ho ikoetlisa lihora tse 'maloa pele u robala e le hore u se ke ua hlasimoloha haholo hore u tsebe ho robala hantle.

3. Fetola tsela eo u jang ka eona

Khaola lijo le lino tse nang le k'hafeine, tse kang kofi, tee, lino-mapholi le chokolete, har'a mpa ea thapama. Etsa lijo tsa mantsiboea lijo tse bobebe ka ho fetesisa, 'me u li qete lihora tse' maloa pele u robala. Tlohela lijo tse linoko tse ngata kapa tse boima, tse ka u bolokang u tsohile ka ho otloa ke pelo kapa ho nyekeloa ke lijo.

4. Se ke oa tsuba

Ho fumanoe hore batho ba tsubang ba na le menyetla e mengata ea hore ba se ke ba ikutloa ba phomotse hantle kamora ho robala bosiu bohle ho feta batho ba sa tsubeng. Bafuputsi Sekolong sa Bongaka sa Johns Hopkins ba bolela hore sena se bakoa ke phello e matlafatsang ea bokoali le ho tsoa ho eona bosiu. Ho tsuba ho boetse ho mpefatsa ho phomola ha moea ha motho a robetse le mathata a mang a phefumolohang a kang asma, a ka etsang hore ho be thata ho robala ka mokhoa o khathollang.

5. Hana chebelo ea bosiu

Joala bo sitisa mokhoa oa boroko le maqhubu a kelello a u thusang hore u khatholloe hoseng. Martini e ka u thusa ho otsela qalong, empa hang ha e fela, ho ka etsahala hore u tsohe 'me u thatafalloe ke ho robala hape, ho latela Mayo Clinic.

6. Eba Luddite hora pele u robala

Phuputso ea National Sleep Foundation (NSF) e fumane hore hoo e batlang e le bankakarolo bohle ba sebelisa mofuta o mong oa elektroniki, joalo ka thelevishene, komporo, papali ea video, kapa mohala oa thekeng, nakong ea hora ea ho qetela pele ba robala. Ke mohopolo o mobe. Leseli le tsoang mecheng ena le hlasimolla boko, le etsa hore ho be thata ho hema. Beha lisebelisoa tsa hau hora pele ho robala hore u robale kapele 'me u robale hantle.

7. Roala bethe

Phuputso e entsoeng ke Mayo Clinic ea Ngaka John Shepard e fumane hore liperesente tse 53 tsa beng ba liphoofolo tse ruuoang lapeng ba robalang le liphoofolo tse ruuoang lapeng ba ba le bothata ba ho robala bosiu bo bong le bo bong. Mme batho ba baholo ba fetang liperesente tse 80 ba robalang le bana ba na le bothata ba ho robala hantle bosiu. Lintja le bana e ka ba tse ling tsa likolobe tse kholo ka ho fetisisa, le tse ling tsa boroko bo bobe ka ho fetesisa. Motho e mong le e mong o lokeloa ke sebaka sa hae sa ho robala, ka hona, boloka lintja le bana betheng ea hau.

E boloke e le boemong bo itekanetseng, eseng ba tropike

Likhato tse mashome a robeli li kanna tsa ba ntle lebopong la leoatle, empa e lousy bakeng sa kamore ea ho robala bosiu. Kamore e futhumetseng e loketse ho robala ho feta ea tropike. NSF e khothaletsa mocheso kae kae kae ho pota likhato tse 65 tsa Fahrenheit. Ho leka-lekana pakeng tsa thermostat, sekoaelo sa bethe, le liaparo tsa hau tsa ho robala li tla fokotsa mocheso oa mmele oa hau mme li u thuse ho robala kapele le ka botebo.

9. Ntshofatsa

Leseli le bolella boko ba hau hore ke nako ea ho tsoha, kahoo etsa hore kamore ea hau e be lefifi kamoo ho ka khonehang bakeng sa boroko. Esita le khanya e nyane e tsoang selefounung ea hau kapa khomphuteng e ka senya tlhahiso ea melatonin (hormone e thusang ho laola linako tsa boroko) le boroko ka kakaretso.

10. Sebelisa bethe ea hau bakeng sa ho robala feela

Moalo oa hau o lokela ho amahanngoa le ho robala, ho se sebetse, ho ja kapa ho shebella TV. Haeba u tsoha bosiu, tlola bulela laptop ea hau kapa TV ebe u etsa ho hong ho thobang joaloka ho thuisa kapa ho bala ho fihlela u hlobaela hape.

Boroko ke ntho e ntle. Haeba u ikutloa hore ha u robale ka ho lekana, kapa ha u natefeloe ke boroko ba boleng, liphetoho tsena tse bonolo li ka thusa ho kenya letsoho bosiung bo phomolang haholoanyane.

Ho Lokisa Lijo: Lijo Bakeng sa Boroko bo Molemo