{"id":4069,"date":"2020-10-01T12:23:00","date_gmt":"2020-10-01T10:23:00","guid":{"rendered":"https:\/\/sportideas.blog\/?p=4069"},"modified":"2020-10-01T12:23:00","modified_gmt":"2020-10-01T10:23:00","slug":"14-nippi-kuidas-hommikul-varakult-ja-varskena-argata","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/14-nippi-kuidas-hommikul-varakult-ja-varskena-argata\/","title":{"rendered":"14 nippi, kuidas hommikul varakult ja v\u00e4rskena \u00e4rgata"},"content":{"rendered":"\n

Kes meist ei soovi olla \u00e4rgates v\u00e4rske ja valmis algavaks p\u00e4evaks? Paljud siiski eba\u00f5nnestuvad juba regulaarselt samal ajal \u00e4rkamisega, r\u00e4\u00e4kimata enda \u00e4ratuse nihutamisest varasemaks, et kasutada hommikut veelgi efektiivsemalt enda kasuks \u00e4ra. Tunneme ennast tihti ka pikkade unetundide j\u00e4rel v\u00e4sinuna ning ei soovi sooja teki alt v\u00e4ljuda. Mis v\u00f5iks aidata? Toome Sinuni 14 ideed, et oleksid hommikul v\u00e4rske ning vajadusel valmis oma unere\u017eiimi nihutama ilma tervist \u00e4rritamata.<\/span><\/p>\n

Alusta muutustega samm-sammult\u00a0<\/b><\/p>\n

\u00c4rkad alati p\u00e4rast kella 8.00, kuid soovid hakata hommikuinimeseks, kes \u00e4rkab kell 6.00? \u00dcle\u00f6\u00f6 tundub selline muutus tervisele koormav ning ebameeldiv. Tee seda samm-sammu haaval ning nihuta n\u00e4iteks \u00fcle p\u00e4eva \u00e4ratuskella 15 minutit ettepoole. Sedasi j\u00f5uad enda eesm\u00e4rgini k\u00fcll aeglasemalt, kuid valutumalt.\u00a0<\/span><\/p>\n

Planeeri ette<\/b><\/h4>\n

Tekita endale ettekujutus, kuidas j\u00e4rgmine hommik v\u00e4lja n\u00e4eb. Kindla plaaniga \u00e4rkamine annab p\u00f5hjuse end \u00fcles ajada ja varem \u00e4rgata. Pane valmis jooksutossud v\u00f5i m\u00f5tle l\u00e4bi j\u00e4rgmise p\u00e4eva hommikus\u00f6\u00f6k, et Sul oleks v\u00e4iksem v\u00f5imalus end alt vedada. Kui m\u00f5nest tegevusest tekib rutiin, aitab see Sind ka edaspidi homikuti \u00e4rkamisel.\u00a0<\/span><\/p>\n

Varem \u00fcles = varem magama<\/b><\/h4>\n

\u00d5htuti varem magamistuppa kolimine! K\u00f5lab liiga loogiliselt, kuid me ei saa sellest \u00fcle ega \u00fcmber. Kui tihti oled end avastanud teleri v\u00f5i nutiekraani ees t\u00fchje tunde veetmas, kuigi lubasid endale varem magama minna. Maailm ei j\u00e4\u00e4 seisma, kui paned tehnoloogilised vahendid k\u00f5rvale, magamistuppa kaasa ei vea ning proovid uinuda. \u00c4ra lase end heidutada unetusest, sest algus ongi raske – loe raamatut v\u00f5i s\u00e4ti enda j\u00e4rgmise p\u00e4eva plaan m\u00e4rkmikus v\u00f5i peas paika.<\/span><\/p>\n

T\u00f5sta h\u00e4iriv \u00e4ratuskell eemale<\/b><\/h4>\n

Sa tead seda isegi, et h\u00e4iriv \u00e4ratuskell k\u00e4e ulatuses annab v\u00f5imaluse seda muretult edasi l\u00fckata. V\u00f5ta see v\u00f5imalus endalt juba \u00f5htul – aseta see v\u00e4hemalt nii kaugele, et pead selleks voodist kaks jalga maha panema ning f\u00fc\u00fcsiliselt selle j\u00e4rele minema. P\u00e4rast seda oled teinud p\u00e4eva esimesed sammud ning lihtsam on j\u00e4\u00e4da p\u00fcsti kui minna uuesti voodisse.<\/span><\/p>\n

V\u00e4lju magamistoast<\/b><\/h4>\n

Kui eemal olev \u00e4ratuskell pole Sinu jaoks, siis proovi p\u00e4rast esimest \u00e4ratust v\u00e4hemalt v\u00e4ljuda magamistoast, et Sa ei satuks ahvatlusse uuesti voodisse langeda. Leia endale sobiv rutiin: l\u00fclita sisse kohvimasin, pane televiisor m\u00e4ngima v\u00f5i mine lemmikloomaga jalutama. Kogemus \u00fctleb, et p\u00f5nevad <\/span>podcast<\/span><\/i>id sobivad h\u00e4sti hommikuste tegevuste taustale ning \u00e4ratavad m\u00f5nusalt m\u00f5istuse \u00fcles.<\/span><\/p>\n

\"\"<\/a><\/p>\n

\u00c4ra anna alla\u00a0<\/b><\/h4>\n

\u00c4ra lase enda tumedamal k\u00fcljel end \u00e4ra r\u00e4\u00e4kida, et m\u00f5nel hommikul v\u00f5iksid kauem magada v\u00f5i kella edasi l\u00fckata. J\u00e4rjepidevus on paljude tegevuste v\u00f5ti ning nii on ka sel korral. Pane enne re\u017eiimi muutmist esialgne plaan ja rutiin paika ning j\u00e4\u00e4 endale kindlaks.\u00a0<\/span><\/p>\n

\u00c4ra \u00e4rka varem \u00e4rkamise p\u00e4rast<\/b><\/h4>\n

V\u00f5ta see aeg, mida sul varem polnud ning muuda see enda jaoks efektiivseks. Valmista ise hommikus\u00f6\u00f6k, naudi p\u00e4ikeset\u00f5usu v\u00f5i tee varajane treening – valikuid on palju. M\u00f5tle sellele, et oled enne t\u00f6\u00f6p\u00e4eva juba teinud palju rohkem, kui m\u00f5ni inimene j\u00f5uab kogu p\u00e4evaga. \u00c4ra l\u00fckka ebameeldivaid tegevusi \u00f5htusse, vaid proovi nendega v\u00f5imalusel tegeleda juba hommikul.\u00a0<\/span><\/p>\n

Kofeiin ja alkohol on une vaenlased<\/b><\/h4>\n

Kofeiini m\u00f5ju kestab tunde ning ei pruugi aidata Sul varem uinuda. Alkoholi puhul tekib rohkem k\u00fcsimusi – p\u00e4rast pokaali veini v\u00f5ib tekkida parem uni, kuid mida arvab Sinu organism sellest \u00f6\u00f6sel? Kui Sinu keha peab unetundide arvelt lagundama alkoholi ning t\u00f6\u00f6tama selle nimel, et organism balanssi saada, siis see tekitab tihtipeale hommikuks raske oleku ning Sul on veelgi keerulisem t\u00f5usta.\u00a0<\/span><\/p>\n

J\u00e4lgi toitumist<\/b><\/h4>\n

Oled hiline s\u00f6\u00f6ja v\u00f5i armastad \u00f5htuti kiirtoitu? Igal juhul m\u00f5tle sellele, et Su keha ei peaks seedimise p\u00e4rast uneajal muretsema. J\u00e4ta enda viimane toidukord v\u00f5imalusel paar tundi enne voodisse pugemist. Kui tuleb isu sn\u00e4kkide j\u00e4rgi, siis pistaatsiap\u00e4hklid ning kirsid sisaldavad n\u00e4iteks B6 vitamiini ja magneesiumi, mis aitavad hoopis Su unele kaasa. Ole aga ettevaatlik, et Sa neidki liialt ei s\u00f6\u00f6ks!<\/span><\/p>\n

Vabasta hommikuks aega juba \u00f5htul<\/b><\/h4>\n

Sa saad valmistuda j\u00e4rgnevaks p\u00e4evaks ette juba eelneval \u00f5htul, et hommikul muretult ja kiirustamata \u00e4rgata. Triigi j\u00e4rgmise p\u00e4eva riided, valmista hommikus\u00f6\u00f6k, mida kohe k\u00fclmikust haarata ning kui oled kohviarmastaja, siis tee endale k\u00fclm j\u00e4\u00e4kohv juba samuti valmis. Siis saad keskenduda t\u00e4ielikult uue p\u00e4eva tegevustele juba hommikul.<\/span><\/p>\n

Leia enda motivatsioon<\/b><\/h4>\n

Kui tunned, et \u00f5htuti oled paljude tegevuste jaoks liiga v\u00e4sinud, siis m\u00f5tle sellele, kas neid ei annaks \u00e4ra teha hommikul. Tahad paremasse vormi saada, kuid \u00f5htuti ei ole energiat j\u00f5usaali v\u00f5i jooksurada k\u00fclastada, siis tee seda hommikul. Varajastel hommikutundidel saad rahus treenida, sest t\u00e4navad ning spordisaalid on poolt\u00fchjad. Soovid end harida raamatutega, kuid \u00f5htuti vajub lugedes silm kinni? Tee seda hommikul v\u00e4rskelt \u00e4rganuna ning \u00f5pi midagi uut igal hommikul.<\/span><\/p>\n

Valgus aitab \u00e4rgata<\/b><\/h4>\n

Oled harjunud magama silmaklappide v\u00f5i pimendavate kardinatega? \u00c4kki oled kuulnud, et naturaalne valgus aitab meie organismi sisemisel kellal paremini \u00e4rgata – t\u00f5mba enda kardinad eest ning lase valgus tuppa, et ka Sinu keha m\u00f5istaks \u00f5igel ajal \u00e4rgata. Kuna elame pimedamas regioonis, siis alternatiiviks on hommikulambid, mis valgustavad Sinu tuba maheda hommikuvalgusega just siis kui sa seda ise soovid.\u00a0<\/span><\/p>\n

Vajadusel uuri abi<\/b><\/h4>\n

Kui \u00fckski hommikune re\u017eiim Sinu puhul ei toimi ning oled rahutu unega, siis \u00e4ra karda k\u00fcsida abi spetsialistilt. Uneuuring on sellisel juhul m\u00f5istlik otsusk, kuna hea uni on terve organismi jaoks olulise t\u00e4htsusega.\u00a0<\/span><\/p>\n

N\u00e4dalavahetusel naudi kauem<\/b><\/h4>\n

Kui oled enda r\u00fctmi leidnud, siis olgugi, et r\u00e4\u00e4gime \u00fchele eelnevale punktile vastu, kuid vaba p\u00e4eva hommikul v\u00f5id lubada endale pikema une. V\u00f5ta seda kui preemiat, kuid \u00e4ra premeeri end liiga tihti. Selleks pead olema kindel, et esmasp\u00e4evast oled tagasi valmis varem \u00e4rkama.\u00a0<\/span><\/p>\n

Loodetavasti said kinnitust, et paljuski on varajane \u00e4rkamine kinni meis endis. Magusat und ja veelgi efektiivsemaid hommikuid!<\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":4072,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,25],"tags":[],"class_list":["post-4069","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-tervis"],"yoast_head":"\n14 nippi, kuidas hommikul varakult ja v\u00e4rskena \u00e4rgata - Stebby<\/title>\n<meta name=\"description\" content=\"Hommikul vara \u00e4rkamine on paljude jaoks kurnav tegevus. Kuidas saada endast v\u00e4lja hommikuinimene? 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