Rashin barci yana sa mu ji tsoro kuma zai iya juya rayuwarmu cikin rudani. Bayan duk wannan, rashin bacci yana sanya mu jin haushi, yana sanya wuya mu maida hankali kuma mu mai da hankali, wanda, ta hanya, shine dalilin da ya sa da yawa ke shiga cikin haɗari da sauran al'amuran. Har ila yau, idan ba ka sami isasshen bacci ba, to ka rage juriyar jiki ga sanyi da mura. A cikin dogon lokaci, illolin kiwon lafiya sun fi haɗari: haɗarin haɗarin bugun jini da cututtukan zuciya, kiba, ciwon sukari, yawan tsufa na ƙwaƙwalwa, matsalolin ci gaba na fahimi da lalacewar aikin kwakwalwa, lalacewar ƙashi, ciwon daji, da haɗarin na farkon mutuwa.
Amma yana da mahimmanci ba kawai don barci wani lokaci ba - kawai gwajin inganci bacci wani bangare ne mai mahimmancin lafiya. Idan kana tashi da daddare koyaushe don yin wanka ko yin bacci bai fi awanni biyu a jere ba, da alama ba ka samun isasshen bacci.
- Tsaya bacci
Kowa na bukatar bacci daban. Dokta Nathaniel Watson, memba na Cibiyar Nazarin Magungunan Baccin Amurka, ya ce yawancin mutane na iya tantance yawan barcin da suke bukata. Don yin wannan, je barci don makonni 2-3 da zarar kun ji gajiya, kuma ku farka da kanku da safe (idan kuna iya, bisa ƙa'ida, ku yi bacci don fara wannan gwajin). A ƙarshen wannan lokacin, zaku iya kimanta adadin bacci da kuke buƙatar samun isasshen bacci.
Yana da mahimmanci a tsaya ga wannan jadawalin, wanda yake da wahala a karan kansa, kamar yadda mutane da yawa suka yarda da shi. Amma idan kun nuna daidaito, za a ƙarfafa sake zagayowar barcinku. Idan ba za ku iya yin barci na mintina 15 ba, ku tashi ku yi wani abu na shakatawa, sa'annan ku koma gado lokacin da kuka ji kasala.
- Ka manta madannin bacci
Yaya kyau shine bugun maɓallin barci kuma mirgine don kama extraan mintuna na bacci. Amma babu wani fa'ida daga wannan. Bacci tsakanin ƙararrawa bashi da inganci sosai. Kuna farka kuma kuna son yin barci saboda kun katse barcin REM ɗin ku. Madadin haka, saita tunatarwa zuwa wani lokaci - kuma kar ka sake saita ta.
- Idaya: 4-7-8
Wannan hanyar ta gano ne daga wani likita kuma masanin kimiyya daga Harvard, Andrew Weil.
Yi numfashi cikin nutsuwa ta hancinku don lissafin mutane hudu.
Riƙe numfashinka don ƙididdigar bakwai.
Fitar da iska ta cikin bakinka don lissafin takwas tare da sautin mai sauti.
Maimaita sake zagayowar sau uku.
A cewar Weil, hanyar 4-7-8 tana da tasiri saboda tana samar da iskar oxygen fiye da yadda ake yin numfashi ga tsarin juyayi, wanda ya wuce kima yayin damuwa.
Idan kuna ganin wannan yana da matukar wahala, gwada kawai kirgawa. Kuma kar a manta da tumaki.
- Kashe kayan lantarki
Idan ka saba da wasa a wayarka ko kwamfutar hannu kamin ka kwanta, wannan na iya zama daya daga cikin dalilan da yasa kake wahala yin bacci. Kayan lantarki - kwamfutoci, wayoyin hannu, kwamfutar hannu, da dai sauransu - suna fitar da hasken shuɗi wanda yake hana samar da melatonin na “dare”. Glandon gwanon yana fara samar da melatonin yan awanni kadan kafin kwanciya, kuma shudi mai haske yana hana wannan aikin. Idan wani adadi mai haske na shuɗi ya shiga idanuwa, yana haifar da gland ɗin ya daina samar da melatonin.
Karanta littafin da aka buga kafin kwanciya yana da kyau.
Karanta littafi a kan allon kafin kwanciya ba kyau.