Momwe Mungakhalire Bwino Mwathupi ndi M'maganizo Pambuyo Povulala
Njira yosungira malingaliro ndi thupi lanu zathanzi ndizovuta. Nthawi zambiri, zopinga ngati kuvulala zimatha kukulirakulira, zomwe zingakulepheretseni kukhala ndi moyo wathanzi m'njira zambiri. Nthawi zina, kuvulala kotereku kumatha kuyambitsa zovuta zamaganizidwe komanso kuchepa kwa thanzi lanu, choncho ndi bwino kudzipereka kukhala ndi moyo wathanzi mukatha kutero.
Ngati mukuvutika kulingalira njira zomwe mungachitire izi, mwamwayi pali malangizo ambiri omwe anthu angawatsatire atavulala. Chinthu chabwino kwambiri pa upangiri uwu ndikuti ndizosavuta kusakaniza muzochita zanu zatsiku ndi tsiku, ndipo mudzayamba kuwona zotsatira zake nthawi yomweyo.
Khalani nawo pa nthawi yotsatila
Munthu akavulazidwa, nthawi yotsatila ndiyofunika kuonetsetsa kuti thupi lanu likuchira bwino. Pamaudindo awa, dokotala akhoza kukupatsani upangiri pazolimbitsa thupi zomwe mungachite kunyumba, zomwe zingafulumizitse kuchira kwanu. Adzakhalaponso kuti amvetsere nkhawa zina zilizonse zomwe mungakhale nazo, chifukwa chake kupita pazotsatira zilizonse ndikofunikira ngati mukufuna kuchira kwathunthu.
Kuthana ndi kunyalanyaza kwachipatala
Tsoka ilo, sikochitika kawirikawiri kuti odwala avutike ndi kunyalanyazidwa ndi akatswiri azaumoyo atavulala. Izi zitha kuchepetsa nthawi yanu yochira, ndikupanga kutsekeka m'mutu mwanu komwe kungapangitse kuvulala kwanu kukhala kovuta kuthana nako. Nthawi zina, zitha kuwononganso kuvulala kwanu. Musanapemphe thandizo lina lachipatala, muyenera kutseka kupeza loya wosasamala zakuchipatala ku Ireland kuti athandizire ndi mlandu wanu.
Idyani zakudya zoyenera
Thanzi lanu lamalingaliro ndilofunikanso monga thanzi lanu, makamaka mutavulala. Kuvulala kwina kumabweretsa zipsera m'maganizo, monga nkhawa. Ngakhale mankhwala ndi mankhwala angaperekedwe pa izi, muyenera kukhala ndi nthawi yodya zakudya zokhala ndi mavitamini, anti-oxidants ndi mapuloteni, zomwe zingathandize kuti ubongo wanu ukhale wabwino ndikuchira. Zambiri mwa zakudya izi zosavuta kuzipeza, monga zambiri zamasamba, zipatso ndi nyama zowonda.
Pezani mokwanira
Thupi lanu lidzakhala litakumana ndi zambiri kuyambira pamene munavulala. Izi zikutanthauza kuti imafunikira nthawi yopuma, kuti ichiritse ndi kudzikonza momwe ingathere. Kutenga nthawi masana kuti muzimitse ndi lingaliro labwino, koma cholinga chanu chachikulu chiyenera kukhala kugona tulo usiku uliwonse. Kufuna kugona maola asanu ndi atatu usiku uliwonse ndi lingaliro labwino, koma mukhoza kukonza kugona kwanu mwa kutsatira malangizo othandiza.
Muzichita masewera olimbitsa thupi nthawi zonse
Kuchita masewera olimbitsa thupi kumatha kukhala kovuta kwambiri kwa inu mutavulala, koma ndikofunikira kuti mukhale ndi malingaliro abwino ndi thupi kuti mutenge nawo gawo pazolimbitsa thupi tsiku lililonse. Dokotala wanu atha kukulimbikitsani kuchita masewera olimbitsa thupi kunyumba, omwe angathandize thupi lanu kuchira. Muyeneranso kuchita masewera otsika kwambiri, monga kuyenda kapena yoga yoyambira. Zochita zoterezi zimatha kutulutsa endorphins mu ubongo wanu, zomwe zingakupangitseni kukhala osangalala, komanso zidzakuthandizani kugona bwino usiku.