Yu gɛt prɔblɛm fɔ slip na nɛt? Chek dis 5 simpul we fɔ gɛt gud slip na nɛt!

Yu kin tos ɛn tɔn bak we yu de go slip na nɛt we yu nɔ slip? Ɔ yu kin wek na mɔnin ɛn yu nɔ kin ebul fɔ slip bak? Dis nɔto jɔs yu prɔblɛm. Bɔku yɔŋ pipul dɛn lɛk yu we de stɔdi kin gɛt dɛn prɔblɛm ya we kin mek dɛn slip. Bɔt slip impɔtant fɔ wi bɔdi ɛn maynd. Lɛ wi tɔk mɔ bɔt dis ɛn lan bɔt sɔm simpul we dɛn fɔ slip fayn na nɛt.

Wetin mek slip impɔtant to una yɔŋ pipul dɛn?

Fɔ tɔk am simpul wan, slip na we fɔ mek wi bɔdi ɛn maynd gɛt nyu layf, dat na fɔ gɛt nyu layf. Yɔŋ pɔsin lɛk yu kin nid fɔ slip bitwin 8 ɛn 10 awa ɛvride. Dis tan lɛk we yu de chaj yu fon. Wetin kin apin if yu nɔ slip fayn?

• Yu nɔ kin gɛt gladi at ɛn yu kin vɛks: We yu nɔ slip fayn, yu kin vɛks pan ivin di smɔl smɔl tin dɛn ɛn yu kin vɛks. Yu fil se yu fɔ kip yu fes dɔŋ ɔl di de.
• Wi padi biznɛs wit ɔda pipul dɛn kin tranga: Wi kin gɛt smɔl smɔl tin dɛn we wi nɔ kin gri wit wit wi padi ɛn fambul dɛn. We wi nɔ de slip fayn, wi nɔ de peshɛnt fɔ ɔndastand ɔda pipul dɛn.
• I nɔ izi fɔ pe atɛnshɔn pan di wok we yu de du na skul: Yu fil se yu nɔ ebul fɔ mɛmba wetin di ticha de tɔk na klas ɔ na skul? I nɔ kin izi fɔ yu fɔ mɛmba lɛsin dɛn? Wan pan di men rizin fɔ dis kin bi bikɔs yu nɔ de slip fayn.
• Yu nɔ ebul fɔ ple spɔt ɛn ɔda tin dɛn we yu de du: If yu na pɔsin we de ple spɔt, yu nɔ go ebul fɔ du am igen. Yu bɔdi kin fil se yu nɔ gɛt layf.
• Yu kin sik bɔrku tɛm: We yu nɔr de slip fayn, yu imyun sistɛm kin wik, dat kin mek yu sik wit smɔl smɔl sik dɛm lɛk fiva ɛn kɔf.
• I kin bi se yu nɔ want fɔ gɛt mɔ wet: Yɛs, na tru. We wi nɔ de slip, di we aw sɔm ɔmon dɛn na wi bɔdi de wok kin chenj, ɛn dis kin mek wi angri mɔ ɛn mɔ ɛn dis kin mek wi gɛt mɔ wet.
• Di risk fɔ aksidɛnt kin bɔku: Fɔ slip na tin we rili denja, mɔ we yu de drayv motoka. Ivin fɔ shɔt tɛm we pɔsin nɔ de slip fayn, i kin mek i gɛt big aksidɛnt.

Naw yu dɔn ɔndastand aw slip impɔtant, nɔto so? Na dat mek wi rili nid fɔ tek kia ɔf am.

So, wetin wi fɔ du fɔ mek wi go slip fayn?

Okay, so lɛ wi si aw ɛksaktɔli fɔ gɛt da prɛshɔ slip de. Na fayv simpul, bɔt rili fayn aidia dɛn we yu kin tray.

1. Bi aktif ɔl di de, bɔt na fɔ tink gud wan!

Yu dɔn ɛva si aw smɔl pikin dɛn kin rɔn ɛn ple ɔl di de ɛn slip fayn na nɛt? Na so i bi. If yu du ɛksɛsayz inof insay di de, i go ɛp yu fɔ slip fayn na nɛt. At le 60 minit insay di de.Du sɔntin we go mek yu bɔdi tɛns. I kin bi we yu de ple, rɔn, jomp, waka, ɔ ple spɔt we yu lɛk. Dɛn ɛgzampul ya kin mek bak di prɛshɔn we de na yu maynd, dat na fɔ mek yu nɔ strɛs . Bɔt yu nid fɔ mɛmba wan smɔl tin. Nɔ ɛksesaiz tranga wan tumɔs nia fɔ go slip. Bikɔs, we yu de du ɛksɛsayz, yu bɔdi de wok smɔl, we min se yu de wek. So, dat stimulation de dכn, εn i kin tek sכm tεm fכ yu bכdi fכ slip. So, i bɛtɛ fɔ mek yu du ɛksɛsayz fɔ lɛk tu to tri awa so bifo yu go slip.

2. Nɔ ivin tɔch kafin we na tɛm fɔ go slip!

Wetin na kafinɛ? Kɔfi, ti, sɔm kayn chɔklɛt, ɛnaji drink, ɛn sɔm sɔft drink dɛn gɛt am. Kafin na tin we de mek pɔsin want fɔ du sɔntin . I de wek wi bren ɛn bɔdi ɛn mek wi fil fɔ wach fɔ sɔm tɛm. Dis kin fayn na mɔnin, bikɔs i kin gi wi trɛnk fɔ du wok. Bɔt na nɛt? Na dat na di prɔblɛm. If yu tek kafin na nɛt, yu go de tos ɛn tɔn instead fɔ slip we yu de go slip. So, if yu want fɔ slip fayn, stɔp di kafin we yu de it insay di de. Nɔ drink ɛnitin we gɛt kafin, mɔ afta dak ɛn nia nɛt. Bifo dat, yu kin drink sɔntin lɛk ti we nɔ gɛt kafinɛ, sɔm frut jus, ɔ wan glas ɔt wata.

Imajin, if yu drink wan kɔp kɔfi arawnd 8 oklɔk na nɛt, di tin dɛn we i kin du kin las fɔ sɔm awa. So aw yu go mek yu maynd fɔ go slip arawnd 10 oklɔk na nɛt?

3. Wi go se ‘gud nait’ to ilektronik gadget fo som taim?

Dis kin tan lɛk se i at smɔl, bɔt i rili impɔtant fɔ slip. Tray fɔ mek yu bedrum bi ples we nɔ gɛt teknɔlɔji . Dat min se, kip yu fon, tablɛt, laptɔp, ɛn TV kɔmɔt na di bedrum! Wetin mek yu de tɔk dis? Di blu layt we de kɔmɔt na di skrin dɛn na dɛn ilɛktronik tin dɛn ya kin afɛkt wi bren di kayn we we nɔ kin rili klia. Dat layt de tɛl di bren se "i stil de, nɔto tɛm fɔ slip." Dɔn, di we aw dɛn de mek melatonin, we na wan natura ɔmon we de ɛp wi bɔdi fɔ slip, de stɔp. Na melatonin de mek wi slip. So, we i de dכn, i kin at fכ slip. So, ɔf ɔl dɛn tin ya ɛn put dɛn na sayd fɔ lɛk wan awa so bifo yu go slip . I fayn bak if yu ebul fɔ ɔf yu fon ɔl ɔ put am na saylɛnt. Den yu precious slip no go intarop ivun wit mesej from Sudu Doni fo midul nait.

4. Yu tink se wi fɔ mek wan tɛm ɛn schedule fɔ slip? (Slip Rutin)

Wi bɔdi gɛt fayn fayn natura klok (Circadian Rhythm).De na. Dis klok na in de disayd ustɛm wi nid fɔ slip ɛn ustɛm wi nid fɔ wek. We wi yus fɔ go slip ɛn wek di sem tɛm ɛvride, dis bɔdi klok kin bigin fɔ wok jɔs lɛk aw i fɔ wok. Dɔn yu go jɔs bigin fɔ fil slip di rayt tɛm. I fayn bak fɔ ad sɔm smɔl smɔl abit dɛn (we yu kin du fɔ go slip) bifo yu go slip we kin mek yu maynd kol. Dis de gi yu maynd εn bכdi wan signal se "na tεm fכ slip naw." Wetin yu go du lɛk dis?

• Lisin to myuzik we de mek pɔsin fil fayn ɛn we layt.
• Rid buk (bɔt nɔto na yu fon!).
• Spend sɔm tɛm wit yu animal we yu lɛk.
• Rayt bɔt di tin dɛn we apin insay di de ɛn wetin de na yu maynd na wan dayari.
• Tink gud wan ɔ du sɔntin we simpul we go ɛp yu fɔ pe atɛnshɔn pan yu maynd.
• Tek hot bat (bɔt lɛk wan awa bifo yu go slip).

Yu kin ad ɛnitin we go mek yu gɛt pis ɛn rilaks to dis tin we yu kin du bifo yu go slip. Di impɔtant tin na fɔ du dɛn tin ya di sem ɔda ɛn di sem tɛm ɛvride.

5. 'A de slip gud gud wan!' – Mek yu maynd lɛk dis!

Dis na tin bak we rili impɔtant. Di strɛs we wi gɛt na wi maynd, dat na fɔ wɔri bɔt ɛgzam, bɔt padi dɛn, bɔt prɔblɛm dɛn na os, ɔl dɛn tin ya kin bi big rizin fɔ lɛ wi nɔ slip, dat na fɔ nɔ slip . We wi tink tin dɛm lɛk, "O, a nɔ no if a go slip tinayt," "A nɔ de ɛva slip fayn," slip kin rili go fa. Na bikɔs we wi de tink da we de, wi maynd kin rɔtin mɔ ɛn mɔ, ɛn wi nɔ kin gɛt kol at we wi nid fɔ slip. Bifo dat, yu kin chenj yu maynd fayn fayn wan. Bɔku tɛm insay di de, tɛl yusɛf se: "A go slip fayn tinayt. A go slip fayn." Dis kayn we fɔ tɔk fayn to yusɛf kin ɛp fɔ mek yu maynd kol. Dɔn bak, fɔ du sɔm simpul ɛgzampul dɛn fɔ blo bifo yu go slip, ɔ fɔ du sɔm izi, layt yoga asana dɛn bak na fayn we fɔ mek yu slip. Dɛn tin ya kin mek yu bɔdi ɛn yu maynd rilaks.

Wetin yu kin du if yu nɔ ebul fɔ slip ɛvri nɛt?

Na nɔmal tin fɔ mek yu nɔ slip fɔ sɔm ɔ tu dez, ɔ yu nɔ slip smɔl. I kin apin to ɛnibɔdi. Natin nɔ de fɔ wɔri bɔt. Bɔt if yu gɛt prɔblɛm wit slip ɔltɛm, we min se yu nɔ kin ebul fɔ slip fayn fɔ sɔm dez insay di wik, yu kin taya we yu wek na mɔnin, ɔ yu kin fil fɔ slip insay di de, dat min se i nɔ fayn fɔ jɔs ignore am. I rili bɛtɛ fɔ go to dɔktɔ fɔ advays. Sɔntɛm ɔda tin de we kin mek yu gɛt dis sik, ɔ yu dɔktɔ go ebul fɔ gi yu mɔ advays we go fayn fɔ yu.

So, na sɔm tin dɛn we wi fɔ mɛmba! (Mɛsej we dɛn kin tek go na os)

Wɛl, wi dɔn tɔk bɔt bɔku tin naw. Fɔ tɔk smɔl, fɔ kia fɔ yu slip na big invɛstismɛnt na yu wan ol layf.

• Slip fɔ 8-10 awa insay di de. Dis impɔtant fɔ yu ej.
• Bi rili aktif insay di de, bɔt nɔ tu klos fɔ slip na nɛt.
• Nɔ kɔfi, ti, ɔ ɛnaji drink na nɛt.
• Ɔf yu fon, tablɛt, ɛn laptɔp wan awa bifo yu go slip. Mek yu bedrum bi ples we yu nɔ go ebul fɔ go.
• Gɛt di abit fɔ go slip ɛn wek di sem tɛm ɛvride. Du sɔntin we go mek yu rilaks bifo yu go slip.
• Tink gud wan se, "A de slip fayn." Ridyus strɛs .
• If yu kɔntinyu fɔ gɛt prɔblɛm wit slip , go mɔs go to dɔktɔ.

If yu put dɛn smɔl chenj ya insay yu layf, yusɛf kin slip fayn ɛn we go mek yu fil fayn. Dɔn yu go wek gladi gladi na mɔnin ɛn spɛn di wan ol de wit trɛnk!