Zvemukati
Kunyangwe iwe uchangoroora kana kuti mave muri pamwe chete makore makumi maviri, kugovana metiresi nemumwe wako kunogona kuoma. Kubva pane tembiricha yemukamuri kusvika pakusimba kwemetiresi — munogona kunge muine zvamunofarira zvakasiyana.
Pamusoro pezvo, kana iwe kana mumwe wako mukangoridza ngonono kana mune dambudziko rekurara, izvi zvinogona kukonzera kukanganisika kwehusiku kunewe vaviri uye kunetseka kurara nemumwe wako.
Nekudaro, kukanganiswa kwekurara hakufanirwe kureva kuti iwe unobva wasarudza dzimba dzekurara dzakaparadzana - kugovana mubhedha nemumwe wako kunogona kupa nyaradzo yemweya, chengetedzo, uye pfungwa yekubatana.
Kana iwe uchisara uchishamisika, "why wont my wife sleep with me", kana kuti uri kutya kurara kurara, kubva kumurume wako, gara nesu, patinenge tichikurukura nyaya dzekurara dzose dzakatarisana nevakaroora.
Verengai apo patinopa mazano anoshanda pakubata nevakaroora 'dzakasiyana dzekurara uye matambudziko ekugovana pamubhedha.
Uine zvigadziriso zvishoma zvinoshanda, iwe unogona kuita kuti kurara pamwe kuve nerunyararo kune iwe newawakaroorana naye muchikunda kukanganisa kwevakawanda vakaroorana matambudziko ekurara.
Vaviri vakaroora matambudziko ekurara uye mhinduro dzinoshanda kunevakaroora
1. Ruzha
Ruzha nderimwe remakonzeresa makuru kana zvasvika pakukanganiswa kwehope uye vaviri vaviri vanorara nedambudziko - ndosaka kuridza ngonono kuri kugara kuchinetsa kune vazhinji vakaroorana.
Hakusi kungoora chete kunokanganisa, asi kunogona zvakare kuve chiratidzo chehope kufema.
Ichi chirwere chehope chinokonzera kufema kutanga uye kumira pakati pehusiku-zvichikonzera kuti avo vakarara kumuka vachifemera mweya.
Chii chaungaite nezve vakadaro vakaroora matambudziko ekurara:
Kana iwe kana mumwe wako mukakorobha, imwe yedzakanakisa nzira dzekuvhura nzira dzemumhepo uye kuita kuti kufema kunyatsogadzikana ndekwekudzora musoro.
Kukwidziridzwa kwemadhigirii makumi maviri kusvika makumi matatu kunoderedza kumanikidza pane trachea, saka mweya nemate zvinoyerera zvakasununguka-Kukonzera kushoma zvishoma uye kukanganisika kushoma nekuda kwekufema kufema.
Imwe nzira yekukwiridzira kusimudza uku ine hwaro hunogadziriswa.
Aya mafuremu epamberi epamusoro anoita kuti iwe usimudze chikamu chepamusoro chemetiresi, uye chinokutendera iwe kudzikisa ngonono pasina kumutsa mumwe wako.
Musoro wakakwidziridzwa unogona zvakare kugadzirisa kugaya, kutenderera kweropa, uye kuzara kwemhino. Mazhinji mabhesiki anogadziridzwa anopawo kutaura kwemakumbo, izvo zvinogona kuwedzera rutsigiro rwembumburu uye kudzikamisa kurwadziwa kwemusana.
Kana iwe usina mubhedha unogadziriswa, iwe unogona kuwana zvakafanana mhedzisiro ne wedge mutsago.
Iyi mitsamiro ine katatu kona uye yakapetwa pane inoteedzera kuti varare vasimudze zvishoma panguva yekurara.
Uyezve tarisa:
2. Matiresi
Iyo yepamusoro iwe newawakaroorana naye yekuzorora husiku hwega hwega inotamba basa rakakosha mukunyaradza kwako uye nekurara mhando.
Kana iwe uchizorora pametiresi yakaputsika ine indentations, iwe nemumwe wako munogona kutenderera mukatikati memubhedha panguva yekurara - zvichikonzera kuti uungane uye kurara munzvimbo dzisina kugadzikana.
Akweguru mattresses emukati anogona zvakare kunge akatsemuka kana akakombama makoiri ayo anogona kunamatira kumusoro uye anokonzeresa zvinorwadza zvinomanikidza padhuze nehudyu nemapfudzi. Iyo nyowani, yepamberi yekurangarira furo kana matiresi yemasanganiswa inoenderana nemisungo nemhasuru-zvichikupa imi vaviri nerutsigiro-rusina kutsigirwa.
Kana zvasvika pakusimba kwematiresi, iwe newawakaroorana naye munogona kunge muine zvido zvakasiyana kana muchigovana mubhedha.
Nzvimbo yako yekurara yaunofarira inowanzo sarudza izvo zvaunowana zvakanyanya kugadzikana.
Kana iwe uri kurara padivi, unogona kuve wakasununguka pane wepakati kusvika kumateti akanyorovera - izvi zvinobvumira chiuno chako nemapendekete kuti ugare wakakomberedzwa usinganyure zvakanyanya pasi uye uchikanda musana kubva mukuenderana.
Kana iwe uri musana kana mudumbu akarara, iwe unogona kuwana yakasimba kune yepakati-yakasimba mattress zvakanyanya kukodzera kuchengetedza zvine hutano nzvimbo dzekurara.
Chii chaungaite nezve vakadaro vakaroora matambudziko ekurara:
Kana iwe nemumwe wako mukasarudza nzvimbo dzakasiyana dzekurara, metiresi yepakati inyanzvi.
Iko kusimba kwakapfava zvakakwana kune vanovata padivi, asi zvakare yakasimba zvakakwana kudzivirira zvikamu zvinorema kwazvo zvemuviri (chiuno uye chipfuva) kubva pakunyura kana uchirara kumusana kana mudumbu.
Makambani mazhinji ematiresi anopawo sarudzo yekuparadzanisa mambo. Akaparadzaniswa mambo mairi mapatya xl saizi (38 inches ne 80 inches) mamatiresi akaiswa pamwechete kugadzira mambo mumwe saizi matiresi (76 inches ne80 inches).
Iyi sarudzo inokutendera iwe kuti usarudze kusimba kwakasiyana kune yega divi remubhedha-kugadzira iyo yakakwana yekurara nzvimbo yako mese.
3. Kupisa
Iyo tembiricha yeimba yako yekurara inogona kunge iri imwe nhaurwa yekupokana kana nguva yasvika yekurara. Kana iwe uchida kamuri iri padivi rinotonhorera, iwe une rombo rakanaka - nyanzvi dzinopa zano kuti chengetedza imba yako yekurara pakati pe 67 uye 70 degrees Fahrenheit inonyanya kubatsira kurara.
Iyi tembiricha yakagadzirirwa kudzivirira kupisa mukati mekurara, izvo zvinogona kukonzera kumuka kazhinji.
Yedu yepakati tembiricha yemuviri inodonha panguva yekurara, saka chero kuwedzera kwetembiricha, kunyangwe idiki sei, kunogona kukonzera kuti umuke. Kazhinji, kurara kunopisa kunogonesa, kurara kwakaringana.
Chii chaungaite nezve vakadaro vakaroora matambudziko ekurara:
Kushanda nemumwe wako, sarudza tembiricha iri pakati pe67 kusvika 70 degrees (isina kukwira kupfuura 75 degrees) yeimba yako yekurara. Tembiricha mune ino nhanho ichagadzira yakaringana nzvimbo yekurara nzvimbo - ipapo munogona mese kuita dzimwe gadziridzo zvinoenderana nezvamunoda.
- Kana iwe ukarara uchipisa,sarudza akareruka, akafema machira.
- Kana iwe ukarara wakatonhora, mapijama anodziya uye magumbeze anogona kukupa nyaradzo.
4. Zvekufuga
Vakaroorana vanowanzoitisana nharo pamusoro pehuwandu hwemagumbeze anoshandiswa pamubhedha-izvi zvinowanzoitika nekuda kwekuda kwakasiyana kwetembiricha. Vanorara vanopisa vanowanzo sarudza mashoma, akafukidza asingavhare, asi ivo vanotonhorera vanorara vachida kunzwa kudziya uye kudziya.
Chii chaungaite nezve vakadaro vakaroora matambudziko ekurara:
Kazhinji, zvakanakisa kusarudza machira akagadzirwa nemicheka yakapfava, inofema senge donje kana mucheka. Unogona kuisa munyaradzi kana duvet pamubhedha uye wedzera mamwe magumbeze kutsoka kwemubhedha. Aya mamwe magumbeze anokwanisa kuwedzerwa kana mumwe wenyu akatonhora munguva yehusiku.
Kana iwe uchirwara neutachiona, hypoallergenic zvekufuga zvinogona zvakare kubatsira kudzikamisa mhino yemhino uye ngonono.
5. Chiedza
Yedu yemukati yekurara-kumuka kutenderera-iyo nguva yezuva yatinonzwa takangwarira tichienzaniswa nekuneta-inokanganiswa nechiedza chezuva. Kana zuva rovira manheru uye chiedza chodzikira, melatonin (iyo yekurara mahormoni) inowedzera, uye isu tinowanzo kuve takarara.
Mukudzosa, kujekesa kwechiedza kunodzivirira melatonin uye kunokonzera kusvinura.
Naizvozvo, kunyangwe kuoneswa kudiki kwechiedza usati warara kana panguva yekurara kunogona kukanganisa kugadzirwa kwemelatonin uye kukonzeresa kumuka.
Chii chaungaite nezve vakadaro vakaroora matambudziko ekurara:
Kuti uone kuti mwenje haukuvhiringidze iwe kana mumwe wako, chengetedza yako yekurara ive yerima sezvinobvira. Iwe unogona kuita izvi nekushandisa kudzima magetsi emaketeni kana mapofu uye nekuwana anoshanda ekurara mhinduro mhinduro.
Zvakare, iva nechokwadi chemwenje kubva kumagetsi skrini semafoni efoni uye malaptop anobviswa kana kuvharwa usati warara.
Kunyangwe iyo diki mwenje kubva kune yako alarm wachi inogona kukanganisa kurara kwemumwe wako, saka ive shuwa yekuchengeta aya madhijitari pane yakasviba-mwenje mamiriro.
Kana iwe uchida kuverenga pamubhedha, funga nezvechiedza chinobva kumwenje wako kana bhuku rebhuku kana mumwe wako ari kuyedza kurara.
6. Zvirongwa zvakasiyana
Iwe nemumwe wako munogona kunge muine zvirongwa zvakasiyana — mumwe wenyu anogona kunge ari chikungu chehusiku nepo mumwe achizoda kuenda pamudyandigere nguva isati yakwana. Uyu mutsauko unogona kazhinji kukonzera vakaroorana kukanganisa hope dzeumwe neumwe kana vachiuya kuzorara. Pamusoro pezvo, mumwe wenyu angafanirwa kusimuka pamberi peumwe, zvichikonzera ruzha rwakanyanya uye mwenje zvinogona kukanganisa mumwe.
Chii chaungaite nezve vakadaro vakaroora matambudziko ekurara.
Kana purogiramu yemumwe wako iri kukanganisa zororo rako, chinhu chakanakisa kuita kutaurirana. Kana imi mese muchikoshesa kurara, munogona kushandira pamwe kutsvaga mhinduro pamusoro pekurara kwevakaroora vanoshandira imi mese.
Kana iwe uchikwanisa kumisikidza yakatarwa nguva yekurara yemwi mese, iyi inzira huru yekuvandudza yako yemukati wachi uye zvakare kudzikisira kukanganiswa kwekurara kune mumwe wako. Zvidzidzo zvinoratidza patinoenda kunorara panguva imwechete manheru ega ega, isu tinowanzo kukotsira nekukurumidza uye nekurara zvakanaka.
Pamusoro pazvose, pamunotaurirana nekuisa pekutanga kurara, ungangowana mhinduro kumatambudziko mazhinji ekurara.
Iwo matipi pane aya akajairika vakaroora matambudziko ekurara pamusoro anogona kukubatsira iwe kugadzira yakanaka yekurara nzvimbo yako mese uye kuve nechokwadi yakadzika, isina kumiswa kurara.