Baotian 35 sanadaha waxay diirada saaraan hagaajinta alaabta guryaha

What is healthy sleep pattern?

A healthy sleep pattern ensures the next day full of energy esp for working adults and heavy load students. Sleep hygiene is a habitual activity that helps us fall asleep and maintain healthy sleep. Nadaafadda oo liidata ayaa caqabad ku noqon karta tayada hurdada. Hence considered most people lack healthy sleep we hope the below small tips useful before you go to bed.

 

How to keep a healthy sleep pattern

 

Caadooyin hurdo oo wanaagsan

Qof kastaa wuxuu rabaa inuu lahaado caadooyin hurdo oo wanaagsan, laakiin horumarka tiknolojiyadda, tayada hurdada dadku hoos ayey u dhacday. Marka, waa maxay sababaha saameeya tayada hurdada? Tallaabooyin noocee ah ayaan qaadi karnaa si loo hagaajiyo tayada hurdada? Dhab ahaan, Tayada hurdada waxay la xiriirtaa jawiga banaanka ah iyo dhaqankaaga cunida, oo ay ku jiraan deegaan, waqti, firfircoonida iyo qaadashada.

 

Meelaha ku xeeran

Meesha aan ku seexanno waa inay u fiicnaataa hurdada. Qolka waa inuu ahaadaa mid deggan, mugdi iyo dhexdhexaad heerkulka. Haddii aad seexan karto oo keliya inta lagu jiro maalinta shaqada darteed, isticmaal indho-la’aan indho-la’aan ah, shadows, or curtains. Sidan, if the light comes in through the window, indhahaaga kuma dhufan doonto. Kuwa aan seexan karin jawi deggan, waad ciyaari kartaa heeso raaxo leh si ay kaaga caawiso inaad hurdo ku dhacdo.
Sariirtu waa qayb muhiim ka ah jawiga hurdada. This includes pillow-top mattresses, aasaaska iyo gogosha sariirta. Furaashyadu waa inay ahaadaan kuwo wax taageera, kaas oo yareyn kara cadaadiska wadajirka ah. Dhabarka iyo qoortu waa inay markaa ahaadaan kuwo si wanaagsan u toosan. Horumarinta naqshadaha joodariga casriga ah waxaa loogu talagalay in lagu gaaro isku dheelitirka saxda ah ee ka dhexeeya taageerada iyo sii deynta cadaadiska. Markaad dooranaysid joodariga, tixgeli miisaankaaga iyo nooca jirkaaga iyo sidoo kale xaaladaada jirka, ay ka mid yihiin xanuunka dhabarka, qoorta xanuun, arthritis, bursitis, hurdada hurdada, iyo fibromyalgia.

 

Waqtiga

Jidhkeenna waxaa loogu habeeyay laxir wareeg ah, wareegga 24-ka saacadood markaynu kacno oo dhicno, waxayna kuxirantahay joogteynta. Markii aan gaarnay meelo dhawr ah aagag saacado gudahood ah, Jidhkeenu wuxuu ahaa mid aan la jaanqaadi karin waqtigii maxalliga ahaa meesha lagu aadi jiray. Waxaan ku sababi doonnaa sababa duulimaad awgeed. Hadaad isbedelada isbedeleysid isbuuc kasta, bilow dib u habaynta waqtigaaga hurdada sida ugu dhakhsaha badan ee suurogalka ah.

 

Waxqabadka

Inta u dhaxaysa laba ilaa afar saacadood ka hor wakhtiga jiifka, ka dhaqaaqida dhaqdhaqaaqa adag una dhaqaaq dhaqdhaqaaqa xasilloonida waxay kuu oggolaaneysaa inaad bilawdo nasasho. Jimicsi inta lagu jiro maalinta oo yaree jimicsiga culus ee habeenkii. Dami TV-ga nus saac illaa saacad ka hor wakhtiga jiifka, akhri buug ama sawiro ka baar, oo iska ilaali taabashada aaladaha shaashada elektiroonigga ah. Haddii loo baahdo, waad seexan kartaa inta lagu jiro maalinta oo xaddidi kartaa qadadaada qadada 30-45 Daqiiqo si aysan u saameynin hurdadaada caadiga ah.

 

Qaadashada

Cunnadeena oo u dhow wakhtiga jiifku waxay saamaysaa sida aan u seexanno. Haddii aad gaajaysan tahay saacad ka hor intaadan sariirta aadin, fadlan diyaarso cunto fudud, but not suitable for high-calorie foods, taas oo saameyn ku yeelan doonta tayada hurdada iyo waqtiga hurdada. Qaxwada iyo cabitaannada kale ee kafeega leh waxay u fiican yihiin in aroorta la soo tooso maxaa yeelay waxay kaa caawinayaan in aad toosi, laakiin sabab la mid ah, iyagu ma aha xulasho wanaagsan saddexda ama afarta saacadood ee ugu horreysa ee sariirta la aado.

 

Waxyaabaha ka baxsan awooddeenna

Arrimo badan oo saameyn ku leh sida aan u seexanno ayaa hoos yimaada maamulkeena. Laakiin markaan xakamayn karno waxyaabo muhiim ah oo ka mid ah nadaafadda hurdada, waxaan u baahanahay inaan sameyno isku hagaajin si aan u helno hurdo tayo wanaagsan. Inteena badan, Mid ka mid ah waxyaabaha ay xukumaan kuwa kale waa shaqadayada iyo waqtiga fasalka. Marka la soo koobo, si aan u helno hurdo wanaagsan oo aad na soo jeediso oo aan soo jeedno inta lagu jiro maalinta, Waxaan ubaahanahay inaan xakameyno waxa aan qaban karno oo aan hagaajino waxa aannan awoodin karin. Xaqiiqdii, a good mattress will help you sleep well, too. Sidaa awgeed, we recommend this model - spring and memory foam hybrid mattress to these who are troubled in sleeping.

For more info pls click here: soo saaraha sariirta

 


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