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خبراء يكشفون عن طريقة عسكرية تمكنك من النوم بعمق خلال دقيقتين فقط

خبراء يكشفون عن طريقة عسكرية تمكنك من النوم بعمق خلال دقيقتين فقط
2 سنة 0 1
صحيفة المرصد: كشف الخبراء عن طريقة للنوم تعرف باسم "الطريقة العسكرية"، وهي عبارة عن روتين مدته دقيقتان ابتكرته كلية البحرية الأميركية لمساعدة الطيارين على النوم. وبحسب العربية فقد ذكر تقرير نشره موقع Inc، هذه الطريقة في النقاط التالية:

1. استرخاء الوجه بالكامل: إغلاق العينين مع التنفس ببطء وعمق. ثم يتم إرخاء كل عضلات الوجه ببطء، بداية من عضلات الجبهة مرورًا بالفكين والوجنتين ثم الفم واللسان.

2. استرخاء الكتف والذراعين: بعد التخلص من أي توتر وإرخاء عضلات الوجه والرقبة، يبدأ شعور وكأن الشخص يغرق في المقعد أو السرير. ثم يبدأ من الجزء العلوي من ذراعه الأيمن، حيث يقوم بإرخاء العضلة ذات الرأسين والساعدين واليدين ببطء. ويكرر نفس الخطوات على الجانب الأيسر. ويراعى مواصلة التنفس ببطء وعمق.

3. استرخاء الصدر: يتم تحقيقه بسهولة مع الزفير والشهيق العميق ببطء.

4. استرخاء الساقين: يتم البدء بالفخذ الأيمن ثم ربلة الساق والكاحل وصولًا إلى القدم وأصابعها. ثم يفعل الشيء نفسه مع الساق اليسرى.

5. تهدئة العقل: إنه من الصعب عدم التفكير في أي شيء، لكن بالمواظبة على الروتين كل ليلة ستنجح المحاولات.

يمكن الاستعانة بأسلوب التفكير بصورة في الذهن تبعث على الاسترخاء مثل تخيل الشخص لنفسه مستلقيًا بشكل مريح في الظلام. وفي حالة لم ينجح الأمر يمكن تكرار عبارة "لا تفكر" لمدة 10 ثوان.

وأخيرًا، يجب أن يوضع في الاعتبار أن الممارسة بانضباط هي المفتاح لتحقيق النجاح، وأن الحصول على نوم جيد هو المحرك الرئيسي للوصول إلى أداء مهني وشخصي أفضل.
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MessagesRequestTimelineExceptionsViews10Queries13Models6Livewire0MailsGate
SettingsRequest history250msRequest Duration47MBMemory Usage10.x
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          Date ↕MethodURLData
          #12025-04-17 13:29:32GET/article/173370/%D8%B5%D8%AD%D8%A9/%D8%AE%D8%A8%D8%B1%D8%A7%D8%A1-%D9%8A%D9%83%D8%B4%D9%81%D9%88%D9%86-%D8%B9%D9%86-%D8%B7%D8%B1%D9%8A%D9%82%D8%A9-%D8%B9%D8%B3%D9%83%D8%B1%D9%8A%D8%A9-%D8%AA%D9%85%D9%83%D9%86%D9%83-%D9%85%D9%86-%D8%A7%D9%84%D9%86%D9%88%D9%85-%D8%A8%D8%B9%D9%85%D9%82-%D8%AE%D9%84%D8%A7%D9%84-%D8%AF%D9%82%D9%8A%D9%82%D8%AA%D9%8A%D9%86-%D9%81%D9%82%D8%B710136