A na u ka lakatsa ho ntlafatsa boleng ba boroko? Sehloohong sena, re tla fumana mekhoa e bonolo le e sebetsang ea ho fumana boroko bo khathollang le bo hlasimollang. Rea tseba hore ho phomola hamonate bosiu ke habohlokoa bakeng sa rōna bophelo bo botle le boiketlo ka kakaretso, ho bohlokoa ho nka mehato ea ho netefatsa hore re fumana boroko ba boleng. Ho tloha ho theha kemiso e nepahetseng ea ho robala ho isa ho ho theha tikoloho e loketseng ho robala, re tla hlahloba malebela a fapaneng ao u ka a sebelisang molemong oa hau. bophelo ba letsatsi le letsatsi ho ntlafatsa boroko ba hau le ho tsoha u ikutloa u khatholohile ebile u hlaphohetsoe. Seke oa tšoenyeha, u ke ke ua fumana malebela a rarahaneng mona, a bonolo feela le a tobileng ho u thusa ho natefeloa ke phomolo e nepahetseng.

Mohato ka mohato ➡️ Mokhoa oa ho ntlafatsa boleng ba boroko?

• Mokhoa oa ho ntlafatsa boleng ba boroko?

1. Theha kemiso ea ho robala: Leka ho robala le ho tsoha ka nako e tšoanang letsatsi le leng le le leng, esita le ka mafelo-beke. Sena se tla thusa ho laola oache ea hau ea kahare le ho khothaletsa boroko bo botle.

2. Etsa tikoloho e amohelang boroko: Etsa bonnete ba hore kamore ea hau ea ho robala e lefifi, e khutsitse, 'me e le mocheso o motle. Sebelisa likharetene tse teteaneng kapa mask a mahlo ho thibela khanya, sebelisa li-earplugs haeba ho na le lerata le tšoenyang, 'me u lokise thermostat ho boloka mocheso o phutholohile.

3. Qoba ho ja lintho tse hlasimollang pele o robala: Fokotsa ho noa ha caffeine, joala le nikotine, kaha li ka kena-kenana le boleng ba boroko. Hape qoba lijo tse boima, haholo-holo ha u le haufi le ho robala.

4. Theha kemiso ea ho phomola ha u robala: Qeta bonyane metsotso e 30 pele u robala u etsa lintho tse u thusang hore u phomole, tse kang ho bala buka, ho hlapa ka metsi a chesang, kapa ho sebelisa mekhoa ea ho phefumoloha ka botebo. Qoba ho sebelisa lisebelisoa tsa elektronike, tse kang liselefouno kapa lithelevishene, tse ka fetolang nako ea hao ea ho robala.

5. Ikoetlise kamehla: Ho ikoetlisa kamehla ho ka thusa ho ntlafatsa boleng ba boroko. Leka ho ikoetlisa bonyane metsotso e 30 ka letsatsi, empa qoba ho e etsa haufi haholo le nako ea ho robala, kaha e ka ba le phello e fapaneng 'me ea susumetsa' mele oa hau.

6. Laola tikoloho ea kamore ea hau: Etsa bonnete ba hore materase le mosamo oa hao li phutholohile le hore bethe ea hao e pharaletse hoo u ka itsamaisang ka boiketlo. Haeba ho hlokahala, sebelisa lihlahisoa tse kang materase a sa keneleng metsi kapa mesamo ea masapo ho ntlafatsa tsela eo u robalang ka eona.

7. Qoba ho robala nako e telele motšehare: Haeba u na le bothata ba ho robala bosiu, qoba ho robala nako e telele motšehare. Haeba u hloka ho phomola, khetha ho robala nakoana e sa feteng metsotso e 20.

8. Laola maemo a khatello ea maikutlo: Ho imeloa kelellong ho ka ama boleng ba boroko ba hau hampe. Fumana mekhoa e tla u thusa ho fokotsa khatello ea maikutlo, joalo ka ho thuisa, yoga, kapa ho itloaetsa ho phomola.

9. Ikopanye le setsebi haeba u na le mathata a ho robala a sa foleng: E, ho sa tsotellehe ho tsoela pele malebela ana Haeba u tsoela pele ho ba le bothata ba ho ntlafatsa boleng ba boroko ba hau, ke habohlokoa ho buisana le setsebi sa bophelo bo botle. Ngaka kapa setsebi sa meriana ea boroko se tla khona ho lekola boemo ba hau le ho khothaletsa liphekolo tse khethehileng kapa liphekolo molemong oa hau.

Hopola hore boleng ba boroko bo bohlokoa bakeng sa ho boloka bophelo bo botle ba 'mele le ba kelello, kahoo u seke oa tsilatsila ho kenya tšebetsong mehato ena ho ntlafatsa phomolo ea hau ea bosiu. Litoro tse monate!

Lipotso le Likarabo

Lipotso tse botsoang khafetsa mabapi le mokhoa oa ho ntlafatsa boleng ba boroko

1. U hloka lihora tse kae tsa ho robala bosiu bo bong le bo bong?

1. Ua noa: Lihora tse 14-17
2. Bana ba banyenyane: Lihora tse 11-14
3. Bana ba lilemong tsa sekolo: Lihora tse 9-11
4. Bacha: Lihora tse 8-10
5. Batho ba baholo: Lihora tse 7-9
6. Batho ba baholo: Lihora tse 7-8

2. Lisosa tse atileng haholo tsa mathata a boroko ke life?

1. Khatello ea maikutlo
2. Bohloeki bo bobe ba boroko
3. Mathata a ho robala, a kang ho hlobaela kapa ho koaleha moea ka nakoana borokong
4. Mekhoa e mebe ea bophelo, joalo ka ho ja caffeine pele u robala
5. Lijo tse sa leka-lekaneng

3. Ho ka etsoa eng hore motho a robale kapele?

1. Boloka kemiso ea kamehla ea ho robala
2. Qoba kgahlamelo leseling e khanyang pele ho robala
3. Etsa tikoloho e khutsitseng le e lefifi ka kamoreng ea ho robala
4. Qoba caffeine le joala pele u robala
5. Itloaetse mekhoa ea ho phomola, e kang ho phefumoloha ho tebileng

4. Bohlokoa ba ho ikoetlisa ho ntlafatsa boroko ke bofe?

1. E thusa ho fokotsa khatello ea maikutlo le matšoenyeho
2. E khothalletsa maikutlo a ho khathala le ho phomola
3. E ntlafatsa nako le boleng ba boroko bo tebileng
4. E eketsa tlhahiso ea li-endorphin, lihomone tse amanang le bophelo bo botle

5. Ho na le kamano efe pakeng tsa lijo le boroko?

1. Qoba lijo tse boima kapa tse nang le linoko pele u robala
2. U se ke ua sebelisa lino tse ngata pele u robala
3. Khetha lijo tse nang le tryptophan e ngata, joalo ka libanana le linate
4. Fokotsa tšebeliso ea hau ea caffeine le joala

6. Mokhoa oa ho theha tikoloho e ntle bakeng sa ho phomola?

1. Boloka kamore ea ho robala e hloekile, e hloekile ebile e se na bohlasoa
2. Laola mocheso le moea oa tikoloho
3. Sebelisa materase le mosamo tsa boleng, tse ikamahanyang le litlhoko tsa motho
4. Fokotsa lerata le mabone a khopisang

7. Na hoa thusa ho theha kemiso ea ho robala?

1. E, kemiso ea kamehla e ruta ’mele ho itokisetsa ho robala
2. Theha linako tsa ho robala le ho tsoha tse sa fetoheng
3. Etsa lintho tse khathollang pele u robala, tse kang ho bala kapa ho hlapa ho chesang
4. Qoba ho shebella lisebelisoa tsa elektroniki pele u robala

8. Na lefu la ho hlobaela le ka phekoloa ntle le meriana?

1. E, ka makhetlo a mangata lefu la ho hlobaela le ka laoloa ka ho fetola mokhoa oa bophelo
2. Lula u e-na le kemiso ea ho robala kamehla
3. Etsa sebaka se loketseng bakeng sa ho robala
4. Itloaetse mekhoa ea ho phomola le ho phefumoloha
5. Qoba caffeine le joala

9. Na ho bohlale ho robala motšehare?

1. E, ho robala nako e khutšoanyane ea metsotso e 20-30 ho ka ba molemo bakeng sa ts'ebetso le ho tsepamisa mohopolo
2. Qoba ho robala nako e telele ho ka sitisang boroko ba bosiu
3. Etsa bonnete ba hore nako ea ho robala ha e e-ba morao haholo thapama

10. Ke neng moo ho hlokahalang ho batla thuso ho setsebi bakeng sa mathata a ho robala?

1. Ha mathata a ho robala a tsoela pele ho feta khoeli
2. Ha mathata a ho robala a ama boleng ba bophelo le ts'ebetso ea letsatsi le letsatsi
3. Haeba u e-na le matšoao a mathata a ho robala, a kang ho tsubella ho tlōla kapa ho robala motšehare
4. Haeba u na le bothata ba ho robala kapa ho robala bosiu