Nā Ala 3 e Nod aku ʻoi aku ka wikiwiki

Anter

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"Hiki i nā mea āpau mai ka wela o ke kino ke mālama iā ʻoe e kiola a huli," wahi a Carol Ash, D.O., Ke alakaʻi lapaʻau o ka Sleep for Life Clinic maSomerset Medical Center ma New Jersey. ʻO ka mea pōmaikaʻi, hōʻike nā noiʻi threenew pehea e hiki ai iā ʻoe ke hoʻomaka i ka hiamoe ʻana me ka wikiwiki, ʻaʻohe helu hipa a me nā meds hiamoe e pono ai.

1. E WELA ANA I KOU WAWAE
   He aha ka mea e mālama nei iā ʻoe i kēia kauwela he lumi lumi ea paha. E heʻe i kekahi mau kākini: ʻO kahi aʻo hou ʻana i Physiology & Behaviour i ʻike ʻia e kau ana iā lākou i kahi moena e hoʻomaʻamaʻa maikaʻi ai i ka mahana o ke kino, e hiki ai iā ʻoe ke hemo i ka maka maka.
2. E AI I KAHI PAHU
   Hiki i nā Carbs ke hoʻoulu i ka hiamoe o nā pae o ka lolo serotonin a me ka tryptophan, e like me ka noiʻi ʻana ma ka American Journal of Clinical Nutr. Ahalf kīʻaha o ka cereal maloʻo a i ʻole kekahi mau kuki lowfat ʻehā mau hola e pono e hana me ka ʻole o ka hoʻonui ʻana i nā calori.
3. KA HELUHELU I KOU KOA ANA I KA MOʻOLELE MAKAHI
   Hiki i kahi ʻatikala puke puke kākau maikaʻi ke kōkua iā ʻoe e maʻalahi i kēlā mau z. Ua ʻike nā kānaka noiʻi Austraania ua hoʻomaha ka poʻe hopohopo a hopohopo paha i ka maʻalahi i ka wā i haʻalele ʻia ai lākou mai kā lākou hopohopo.

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