Yadda barci a 4 hours? Da dabara na m ido motsi

Agogon ƙararrawa nuna ƙarfe uku na safe, 'yan sa'o'i lokaci don samun up for aiki ko nazari, da kuma mafarki yana ba yarda duk sabon twists tunaninsu da lamirinsu? Barci ba ya taimaka gilashin dumi madara ko sanyi kushin?

Barci matsalolin wajaba, fiye da rabin adadin jama'a na duniya, kuma ya zuwa yanzu babu wani tsari guda tasiri Hanyar da zai taimake mu jimre wa rashin barci. Tabbas, ba za ka iya koma ga likita shiga tsakani, amma da tasiri na alluna a jiki na iya zama m.

Mutane da yawa tambaya game da yadda za a samu isasshen barci domin 4 hours kuma ba tawayar na tafiya da kuma gaji duk rana, ba tare da tossing da kuma juya a gado a tsakar dare. Nemo amsoshin shi, za ka iya kawai gano abin da mafarki da kuma yadda za a iya rinjayi.

Barci a matsayin kimiyya

Don gane da yadda barci 4 hours da kasa gaji, dole ne mu gane da cewa mafarkin - shi ne mai tsari da abin da mutum kwakwalwa san duk bayanai samu a kowace rana. A wannan lokaci jiki gabobin a sauran, kuma biochemical matakai don taimaka mayar ƙarfi ga tashi.

Masana sun bayar da shawarar duƙufa ga barci daga 22,00 zuwa 3,00. Idan ka je gado bayan 3:00 am, jikin mutum ya fara tsufa hanzari: karya da juyayi tsarin, kara irritability da nervousness. Don taimaka fahimci dalilin da ya sa wannan shi ne manufa tsawon lokaci barci, taimaka biorhythms.

biorhythms

A jikin mutum ya yi aikin takamaiman ayyuka a wasu lokuta:

• Daga 3.30 zuwa 4 ƙarfe da safe activates numfashi cibiyar.
• A 5 ni fara sa ciwon.
• Daga 6 am a cikin jiki secretes hormones, metabolism ne ya fi sauri.
• Daga 7 zuwa karfe 9 da safe - lokaci mafi kyau ga wani haske karin kumallo.
• 9 am - lokaci ga shafi tunanin mutum aiki.
• 10 hours - a wancan lokacin ya fi sauri jini wurare dabam dabam, shi ne mafi kyau a tuna sabon bayani.
• 12,00 - mafi kyau lokaci domin koyo.
• Daga 12,00 zuwa 13,00 a ciki ya karu matakin na acidity. Wannan lokaci ne m ga abinci da kuma fi karfinsu domin koyo.
• A 14,00, da tafiyar matakai an mayar.
• Daga 15.00 to 20.00 akwai zo da wani cikakken lokaci zuwa aiki.
• An fara daga 20.00 rage hawan jini da kuma metabolism.
• Daga 21,00 kwakwalwa fara samun shirye for gado. Rage jiki zafin jiki, tsaye barci hormone. Gabobin da kuma fata a kwantar da hankula.
• Daga 22:00 zuwa 4:00 da safe jiki ta Kwayoyin suna rayayye updated, akwai wani sabuntawa na juyayi tsarin.

daban na barci

Masana kimiyya sun dade mafarki shared da biyu fundamentally daban-daban iri iri, da kuma sauri barci 4 hours, yana da muhimmanci a san su fasali.

rarrabe:

• REM barci.
• REM barci.

REM barci, bi da bi, ya kunshi hudu bulan.

• A lokaci na farko. A wannan mataki, wani mutum da aka nutsa cikin barci, kwakwalwa ya ci gaba da aiki aiki: neman amsoshin tambayoyi, Yãna halitta images tasowa a lokacin da rana, da sauransu ..
• Na biyu lokaci. A wannan lokaci, jikin mutum calms ƙasa. Rage tsoka aiki, zuciya kudi da kuma numfashi rage gudu. Kwakwalwa na markedly rage. Da kwayoyin shiga cikin wani lokaci inda shi ne mai sauki tashi.
• The uku lokaci. Tsaka mataki na jinkirin kalaman barci.
• A karo na hudu zamani. A wannan lokacin ya zo da m barci. Wannan lokaci da aka gane a matsayin mafi muhimmanci, saboda kwakwalwa na Allaha da tanadi ikon aiki. A lokacin da ta huɗu lokaci yana da wuya ta farka da barci.

The masana kimiyya kuma classified da kasoshin lokatan REM barci. Biyu na farko da lãbãri a waje barci, da kuma na karshe biyu - da zurfi.

A lokacin REM barci, ko REM-barci, kwakwalwa na ba Allaha, amma a maimakon haka, yana farawa da aiki mafi rayayye. An halin m motsi na eyeballs karkashin eyelids.

Mene ne ban sha'awa shi ne cewa a cikin REM barci mutane barci karfi fiye da a lokacin jinkirin barci. Kuma shi ne yafi wuya a tashe. REM barci ne aka yi nufi ga:

1. Assimilation samu bayanai da rana.
2. Karbuwa ga muhalli da yanayi.

Masana sun lura cewa a wannan lokaci mutane ga mafi m mafarkai.

Lokaci mafi kyau ga sauran

Don koyon yadda za a yi barci saboda 4 hours rubuta da yawa treatises. Kuma kusan kowane daya daga gare su, ya nuna cewa, ingancin barci da muhimmanci a bi biohronologii. Dare ta sauran kamata fada a kan tsakar dare. Bisa ga biorhythms, wani mutum ya je kusa da gado 20.00-21.00, da kuma tashi a cikin yankin na 4-5 hours da safe. Yoga ne ma rika bi don magani da kuma samun up at ƙarfe 3 na safe, a lokacin da m numfashi cibiyar.

Shirya barci mafi alhẽri a fara a 8 pm. A wannan lokacin, da mutum ji mafi drowsy. Wannan jiha aka kafa ta hanyar kawai 10-15 minti. Likitoci ma shawara don sa yara su gado ne 8-9 pm, domin suna da wani lokaci na sleepiness bayyana yawa haske.

hanyar rayuwa

A mutum wanda ko da mugun saba da jadawalin na gajiyar tafiya, ba tare da kokarin, su iya tafiya zuwa gado a 21-22 hours. Farkon yakan ga shi kuma ba zai zama wani fuskantar aiki. Da safe ya zai tashi sauƙi, kuma, mafi muhimmanci, don jin huta.

Duk da haka, waɗanda aka yi amfani da su na yin kullum harkokin da dare aiki, tsabtace ko kawai da fun, ƙarshe deplete da makamashi reserves na jiki da kuma sa irreparable lalacewar da juyayi tsarin. Ba abin mamaki ba ne, waɗanda suka kai a tsakar dare salon, halin da ciki, bakin ciki, kuma mai ji rauni.

Irin wadannan mutane ya kamata su tuna cewa barci bayan tsakar dare ne kasa tasiri fiye da kafin farko na sabuwar rana. Ga jiki ya zama mafi amfani biya barci sa'o'i uku kafin tsakar dare barci, ka je zuwa uku da safe, barci ga rabin yini, kuma har yanzu tashi gaji.

dace abinci mai gina jiki

Daga abin da mutum ya ci, shi za ƙayyade ko ya za su iya barci ga 4-5 hours. Hanyoyin da REM barci ba ya taimaka idan ka ci abinci takarce, kuma matattu. Don nike abinci jiki ciyarwa babban adadin makamashi, game da shi, ga sauran zai dauki yawa fiye da sa'o'i na barci. Wadanda suke cin da lafiya da kuma raw abinci, bã su ciyar da makamashi mai yawa zuwa nike, sabili da haka, samun isasshen barci da kuma suna da yawa sauri.

sabon bayanai

Yadda barci a 4 hours? Wannan tambaya ne tãyar da yawa. Amma kawai karamin sashi na yawan sani cewa ingancin barci rinjayar da bayanai samu a lokacin rana da kuma kafin lokacin kwanta barci.

Idan kafin zuwa gado ganin wani tsoro movie da yake cike da kisan kai da kuma m al'amuran, matsalar yadda za a yi barci saboda 4-5 hours zama insoluble. Yãyen mafarki generated da tunaninsu da lamirinsu hankali bayan kallon da mummunan al'amuran ba za su tilasta wa jiki zuwa sami ƙarfi, amma a maimakon haka, za su tilasta wa kwakwalwa ya zama aiki. Masana sun ba da shawara kafin zuwa gado to watch shakatawa fina-finai da kuma TV jerin cewa zai kawo zaman lafiya da natsuwarSa.

shakatawa

Matsalar yadda barci 4:00 da kuma barci, masana kimiyya sun yanke shawarar da taimakon total shakatawa na jiki. Kafin ruwa a cikin mafarki dole ne ka jefar da duk matsalolin da wanda yake taruwa a lokacin da rana, da kuma isa wani Jihar cikakken shakatawa. Don taimakon yoga da tunani. Scented kyandirori da kuma sauki asanas shakata jiki da kuma kwantar da hankali.

A yamma ne kuma ba da shawarar tafiyar da ikon motsa jiki. A yamma ne mafi kyau dace domin art da kuma sha'awa.

Amma kamar barci 4 hours? Da dabara ya hada REM barci hali kira savasana. A wannan matsayin da mutumin ya ta'allaka a kan baya, hannunwansa da ƙafafunsa yada fitar a daban-daban kwatance. Wajibi ne a alternately siga da kuma shakata duk tsokoki na jiki. Wannan sauki motsa jiki zai taimaka wajen sauri nutse har zuwa barci mai nauyi.

ruwa jiyya

Mene ne dangantakar da tsakanin ruwa jiyya da kuma yadda za a yi barci 4 hours? Hanyoyin da REM barci ya furta cewa, da dumi ruwa hūta jiki da kuma injects shi a cikin mafarki jihar. A lokacin da ruwa jiyya jiki resets duk datti cewa ya tara a kan rana. Pores fara numfashi.

Don bayar da jiki fiye da annashuwa, da masana bayar da shawarar sau da yawa a sati a yi a dumi kafar wanka. The ruwa ya kamata a kara da m ganye.

Fresh iska a cikin dakin

An muhimmanci al'amari ga ingancin barci da kuma wani kurji na 4-5 hours ne sabo iska a cikin dakin. Kafin je barci, dole ne ka bar iska ta shiga cikin dakin.

Masana kimiyya sun nuna cewa mutane a cikin sanyi dakin barci mai yawa muni fiye da dumi. Duk da haka, a lokacin da yana da wuya a yi barci stuffiness. Kuma duk saboda gaskiyar cewa a lokuta biyu, jiki ciyarwa makamashi mai yawa a cikin tsari na yanayin jiki.

Hanyar fita ne mai sauki. Lokacin da sanyi barci a karkashin wani dumi bargo, kuma a cikin rani zafi saya kwanciya cewa numfasawa. Likitoci ma shawara zuwa zabi fanjama sanya daga halitta kayan da cewa ba zai ji haushi da fata da kuma taimaka a cimma iyakar shakatawa.

Barci - wani muhimmin ɓangare na kowa da kowa ta rayuwa. Healthy barci zai taimaka ci gaba da jiki a mai kyau siffar, jinkirta tsufa da kuma kare juyayi tsarin. Barci yana da muhimmanci, amma waɗanda bã su da lokacin hutu don awowi takwas, kuma suna da barci kawai 4 hours a rana, ya kamata ka je barci kafin tsakar dare, lokacin da barci ne mafi amfani.