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Maliʻa paha, ʻaʻole kahi mea pohihihi a ʻike hou ʻole ʻia ma mua o ka moemoeā i loko o ko mākou ola. Luhi a māluhiluhi hoʻi, ma hope o ka hana o ka lā nui, moe ke kanaka i kahi moena mehana a palupalu hoʻi, hoʻomaha, pani nā maka a… ua kaumaha kona mau lima a me kona mau wāwae, palupalu kona mau mākala, a ʻo kona mau manaʻo ke lawe iā ia ma ʻō aku o nā palena o ka noʻonoʻo, kahi e huki ai ka lolo i nā mea hou, hiki ʻole ke hoʻomaopopo ʻia i kekahi manawa, i nā kiʻi…
Ua ʻike anei ʻoe i loko o nā makahiki he iwakālua i hala aku nei, ua hana ka ʻepekema i kahi noiʻi hou aku ma kēia wahi ma mua o nā makahiki i hala. A ʻo kahi hopena, ua hana lākou i nā helu he nui loa, a ua hilinaʻi hoʻi ia he mea nui ka hiamoe i ka hana maʻamau o ke ola o ke kanaka, e hoʻohuli pono ana i kāna kūleʻa a me kāna mau holomua.
ʻO ka hiamoe a me kāna kuleana i ka ʻepekema a me ka holomua ʻenehana
I ko mākou manawa, maopopo ka pilina ma waena o ka hiamoe a me nā ʻenehana hou. A ʻo nā mea āpau no ka mea i kēia lā ke olakino kanaka ma luna o nā mea āpau. No laila, he nui nā hui kaulana o ka honua e hana nei i ka hana ʻana i nā hāmeʻa, nā mīkini uila a me nā pono hana ʻē aʻe e hoʻomaʻalahi i ko mākou ola, ua hoʻomaka e hoʻopiha i kā lākou pele me nā loea i ke kahua o ka hiamoe. ʻO kekahi o nā laʻana nui loa o kēia ka hōʻea ʻana mai o Roy Reiman, he loea i ka hoʻomaikaʻi hiamoe ʻole me nā lāʻau, i ka kime "". Eia kekahi, ua kono kikoʻī ʻia ʻo ia e hana ma ka smartwatch iWatch, ke kumu o ia e hoʻonui ai i ka maikaʻi o ke ola o ke kanaka a… e nānā i kona olakino, ke koho ʻana i ka manawa ʻoi loa no kahi ala maʻalahi.
No ke aha he mea nui e ʻai pono ma mua o ka hiamoe?
ʻO ka hoʻomaha kekahi o nā kumu nui no kahi hiamoe kani ʻole a hoʻohaunaele ʻole. I ka manawa like, ke kamaʻilio nei mākou ʻaʻole wale e pili ana i ke kino, akā e pili ana hoʻi i ka lolo. He mea nui loa e hoʻomanaʻo i kēia no ka poʻe e hele ana i kahi moe, makemake e ʻolokaʻa i nā hanana o ka lā i hala, e kālailai iā lākou. A i ʻole e hana i nā hoʻolālā no ka wā e hiki mai ana. Ma hope o nā mea āpau, pīhoihoi ka lolo ʻaʻole wale mai ka maikaʻi ʻole, akā, mai nā manaʻo maikaʻi hoʻi. A me kāna pīhoihoi, ua nalo ka moe a ke kakali, a laila paʻakikī loa e hoʻi.
Eia naʻe, ʻōlelo ka poʻe loea aia he mau meaʻai e kōkua ai e hōʻoluʻolu i ke kikowaena pūnaewele a, a ʻo ka hopena, hiamoe. I kā lākou pōʻai, he inoa ponoʻī kā lākou - "soporific". Hoʻopili kēia i nā mea i loaʻa ka tryptophan, ʻoiai ʻo kēia amino acid ka mea e kōkua i ke kino e hana i ka serotonin. He neurotransmitter ia e hoʻolohi i ka lawe ʻia ʻana o nā ʻūnana aʻa a ʻae i ka lolo e hoʻomaha.
Nā huahana 10 kiʻekiʻe e kōkua iā ʻoe e hiamoe maʻalahi a wikiwiki
He mea nui ka nui o nā physiologists a me nā meaʻai meaʻai e hana nei i ka hoʻomohala ʻana o ia papa inoa kiʻekiʻe. Eia kekahi, loaʻa i kā lākou papa inoa nā huahana like a ʻokoʻa. Akā i nā mea a pau, e like me kā lākou e ʻōlelo nei, pono ʻoe e ʻimi i ka maikaʻi wale nō. No laila e koho i nā mea i kūpono i kou makemake:
ʻO ka maiʻa - Loaʻa iā lākou ka potassium a me ka magnesium, kahi e hoʻomaha ai i ka naʻau o ka ʻiʻo a no laila e ʻae iā ʻoe e hoʻomaha. ʻO ke kauka noʻonoʻo kaulana ʻo Shelby Friedman Harris i ʻōlelo ai e ʻai i ka hapalua o ka maiʻa a me kahi lima o nā hua hou ma mua o ka moe: "E hāʻawi kēia i kou kino i kahi ʻano maikaʻi loa o ka hui ʻana o ka tryptophan a me nā haʻahaʻa."
ʻO nā Croutons nā mea'ākena e hāpai i nā kiʻekiʻe o ke kō a me ka hoʻonāukiuki i ka hana o ka insulina, a ma iaʻano e like me kahi lāʻau moe maoli maoli. Eia kekahi, ʻo ka insulin ka hopena maikaʻi i ka hana ʻana o ka tryptophan a me ke serotonin i loko o ke kino. Ma ke ala, hiki ke hui pū ʻia nā croutons me ka pata pīni e hoʻomaikaʻi i ka hopena.
Cherries - Loaʻa iā lākou ka melatonin, kahi hormone e hoʻoponopono ai i ka hiamoe. Ua lawa ka ʻai ʻana i kahi lima o kēia mau hua a inu paha i ke aniani wai cherry i hoʻokahi hola ma mua o ka moe.
ʻO nā flakes, muesli a i ʻole cereals ka like o nā ʻakika e hana like me nā pahū, ʻoi aku ka maikaʻi ke hui pū ʻia me ka waiū. Akā i kēia hihia, pono e hana me ka ʻole o ke kō. No ka mea, hiki i ka nui o kona noho ʻana i loko o ke koko ke loaʻa ka hopena ʻē aʻe.
ʻO ka laiki Jasmine kekahi ʻano laiki palaoa lōʻihi. Hoʻoikaika ia i ka hana o ka glucose a, ma muli o ka hopena, hoʻonui i ka pae o tryptophan a me serotonin i loko o ke koko. Eia nō naʻe, pono ʻoe e ʻai ia ma ka liʻiliʻi i ʻehā mau hola ma mua o ka hiamoe.
Oatmeal - Loaʻa iā ia ka magnesium, calcium, silicon, potassium a me phosphorus, hiki ke kōkua iā ʻoe e hiamoe wikiwiki.
Iʻa - Loaʻa iā ia nā omega-3 fatty acid, nona ke kuleana no ka kaohi ʻana i ke koko, a me nā mea e hoʻonāukiuki ai i ka hana o melanin a me serotonin. A ʻoi aku ka maikaʻi o ka ʻai ʻana i ka iʻa i mau hola ʻelua ma mua o ka hiamoe.
ʻO tryptophan ka waiū mehana.
ʻO ka cheese haʻahaʻa momona - e like me ka waiū, aia i loko o ka tryptophan, i hui pū ʻia me kahi liʻiliʻi o ka protein, e ʻae iā ʻoe e hoʻomaha wikiwiki.
ʻO Kiwi ka hopena o ka noiʻi hou. He antioxidant maoli ke Kiwi. ʻO ka mea hou aku, aia i loko o ka potassium, kahi e hoʻomaikaʻi ai i ka naʻau a me ka hana hanu.
ʻO ka hōʻuluʻulu ʻana i nā mea a pau i luna, makemake wau e hoʻomanaʻo i nā ʻōlelo a ka meaʻai meaʻai ʻo Christine Kirkpatrick ʻaʻole like ka pono o nā haʻalulu paʻakikī i kēia hihia. I ka ʻimi ʻana i ka hiamoe, "hiki i ke kanaka ke koho i nā huahana" soporific "hewa, e hāʻawi ana i ka makemake i nā donuts like. ʻO ka mea kānalua, he mau kalapona kēia e hoʻonui ai i ka pae serotonin. Akā, ke hui pū ʻia me ka nui o ke kō, hiki iā lākou ke hoʻoulu i ka piʻi ʻana o ke kō koko. ” A ʻo kēia hoʻi, e hoʻonele iā ʻoe i ka hiamoe no ka manawa lōʻihi.
Pehea e hoʻonui ai i ka hana o ka hiamoe
Ma ka mua, pono pono e hiamoe wale inā ʻoe e ʻike maoli i ka luhi nui a me ka makemake e hiamoe. Eia kekahi, inā ma hope o 15 mau minuke hiki ʻole iā ʻoe ke hiamoe, ʻoi aku ka maikaʻi o ka heluhelu ʻana i kahi puke a i ʻole ala aʻe a hana i nā mea ʻē aʻe, e kakali ana i kahi komo hou o ka luhi. Inā ʻole, holo ʻoe i ka makaʻu o ka huli ʻana i ka pō.
ʻO ka lua, pono ʻoe e hōʻole i nā meaʻai e pale i ka hiamoe. ʻO:
- ʻiʻo - ʻeli mālie ia;
- ʻalekohola - hauʻoli ia i ka ʻōnaehana hopohopo;
- kope - loaʻa ka caffeine i loko;
- kokoleka pouli - he caffeine pū kekahi kona;
- hau kalima - he nui ke kō i loko o ia mea;
- momona a me ka nīoi - hoʻopōʻino ia i ka hana o ka puʻuwai a me ka ʻōpū.
Ekolu, pono ʻoe e kāpae i ka hoʻoikaika kino ikaika ma mua o ka hiamoe. Ma ke ala, ʻaʻole pili kēia kapu i kekahi ʻano i ka moekolohe. Mai ka wā o ka moekolohe, hana ke kino i nā hormones e kōkua i ka hiamoe wikiwiki. A kakahiaka aʻe ma hope ona, e ala ikaika ke kanaka a hoʻomaha.
He honua kupaianaha ka hiamoe. Eia kekahi, ʻaʻole hiki i nā ʻepekema ke pane i ka nīnau no ke aha e hāmama ai ia no kekahi poʻe, akā ʻaʻole no kekahi. Eia nō naʻe, no ka mea he mea ia, pili ke ʻano o ke ola o ke kanaka i kona ʻano. E hoʻomanaʻo i kēia!
Ua hōʻiliʻili mākou i nā mea nui e pili ana i ka meaʻai kūpono no ka maʻamau ʻana o ka hiamoe a e mahalo mākou inā ʻoe e kaʻana like i kahi kiʻi ma kahi pūnaewele a blog paha, me kahi loulou i kēia ʻaoʻao.