Kugona kwabwino kwa usiku ndi chimodzi mwa zipilala za thanzi labwino, komabe izo zimasowa Ambiri ambiri. Kugwira ntchito mwakhama pamene tinkakwera pa caffeine ndi TV, timavutika kugona ndi kugona tulo. Komanso, mowa ndi ndudu zomwe timagwiritsa ntchito kuti tisawonongeke zingayambitse kugona tulo tofa nato komanso kugona kwa maso mwamsanga - zonse zofunika kuti tigone bwino.
Mwinamwake mwamvapo malangizo onse omwe nthawi zonse. Khalani ndi chizolowezi chogona. Musayang'ane TV kapena ntchito pazipangizo zanu musanagone. Gwiritsani ntchito bedi lanu kugona ndi kugonana. Sungani chipinda chozizira ndi mdima. Ngati palibe aliyense wa iwo adagwira ntchito, pali njira zisanu ndi ziwiri zomwe zingakhale zonyenga.
01 ya 06
Yesani Yoga Nidra
Yoga nidra (kalasi ya "yogic kugona") idzakhala yovuta yogalasi yomwe munayesapo. Zonse zomwe mumachita zimakhala pa mphasa ya yoga pansi, motsogoleredwa ndi mabotolo ophimba ndi mabulangete, maso anu ataphimbidwa ndi diso la lavender.
Mlangizi akutsogolerani kuti muzindikire asanu koshas ("sheaths" m'Sanskrit), zomwe zimaphatikizapo thupi ndi mphamvu zowonongeka. Cholinga chanu ndi kulowa mu hypnagogic pakati pa kuwuka ndi kugona kwa mphindi makumi anayi ndi zisanu. Pambuyo pake, mwakhala mukudzidzimuka kwambiri kuti mumakhala ndi nthawi yogona, monga Claudia Gukeisen, MA, a Ayurvedic Health Practitioner a ku Rhinebeck, New York. Mukaphunzira momwe mungachitire m'kalasi, mukhoza kuchita anu yoga nidra kunyumba kwanu.
Kumene Mungayesere: Jennifer Reis amaphunzitsa mawonekedwe a yoga nidra omwe adatchedwa Divine Sleep nthawi zonse ku Kripalu School of Yoga ku Lenox, Massachusetts. CD yake, Divine Sleep Yoga Nidra , ndiyo CD yabwino kwambiri kugula ku Kripalu Shop.
02 a 06
Imwani Milk Yamtengo Wapatali
Golden Milk ndi chikhalidwe cha Ayurvedic chokhala ndi chuma chamtengo wapatali, chomwe chimachepetsanso kutupa. Sakani kapu 1/2 ya mkaka (mkaka wonse wa ng'ombe kapena kusankha mkaka wa soya, amondi kapena kokonati kuchokera mu firiji) ndi 1/2 chikho chosazirala chokoma kuchokera ku chitha. Sungani ndi supuni ya 1/4 ya supuni iliyonse yamchere, sinamoni, ndi ginger, komanso peppercorns zisanu ndi chimodzi. (Mukhozanso kuwonjezera safironi yazitsulo.) Pambuyo pa mphindi zingapo, chotsani ku kutentha, ndipo patukani kuti mugone.
03 a 06
Tenga Bath Marine
Sambani kusamba ndi kuwonjezera chikho cha mchere wa Epsom, wotsika mtengo ndikuthandizani minofu yopweteka. Mukamalowa, onjezerani madontho angapo a mafuta apamwamba kwambiri a lavender kuti mugwire ntchito pamaganizo ndi thupi. Lavender ndimasangalala kwambiri, zomwe zimakhala zabwino kwambiri musanagone. Palinso mankhwala osambira omwe amakhala osungunuka koma osasangalatsa. Izi ndizogwiritsidwa ntchito bwino pambuyo poti thupi lanu lakwathunthu likuwongolera chifukwa amalowa mophweka.
04 ya 06
Dzidzole Wekha Ndi Mafuta
Pewani pang'onopang'ono mapazi anu (ndi khungu, ngati mukuyesa) ndi mafuta ofunda kapena mafuta a kokonati musanayambe kugona kuti muthe kugona tulo. Valani masokosi ena othandiza kuti mapazi anu asangalale pamene mukugona. Kudzikweza nokha musanagone mwanjira imeneyi kungathandize kuti maganizo anu akonzeke. Chinyengo ndi kugwiritsa ntchito mafuta pang'ono ndikuyika masokosi anu pomwepo kuti muteteze mapepala anu.
05 ya 06
Werengani Chinachake Chabwino
Akatswiri onse ogona amanena kuti asamawerenge pabedi. Ngati simungathe kuchoka popanda izo, werengani chinthu chabwino chomwe sichidzakhala chosangalatsa. Ngati moyo wanu wa uzimu ndi wofunika kwa inu, werengani chinachake cholimbikitsa komanso cholimbikitsa chimene chikulankhula ndi zomwe mumakhulupirira. Zidzakhalitsa bata, ndikuthandizani kuchokapo, ndikukweza maloto anu.
06 ya 06
Gwiritsani ntchito Pulogalamu Yoyang'ana Lavender
Sungani msuzi wa lavender wa silika womwe umapangitsa kulemera pang'ono. Zimamveka bwino, zimatsegula magetsi akuluakulu kapena ang'onoang'ono m'chipindamo ndipo lavender imamva zokoma. Musadandaule kuti sizingatheke. Ingozisiya izo mofatsa pamene iwe ugona.