Ungalala kanjani ngokushesha - izivivinyo, amasu nezeluleko ezivela kodokotela
Abantu abaningi bayasijwayela isimo esingemnandi lapho bengakwazi ukulala ebusuku - imizuzu engama-30 yokujikijelana nokujikisa embhedeni ayiholeli emphumeleni oyifunayo, futhi ekuseni kukhona umuzwa wobuthakathaka nobuthaka kuphela. Amasu akhethekile nokuzivocavoca umzimba okusebenzayo ukulala ngokushesha kungasiza enkingeni. Ukufunda inqubo efanele yokuphefumula, ukuthola ukuma komzimba okuntofontofo, futhi kwesinye isikhathi usebenzisa ukukhuthazwa okungeziwe ukukhulula ubuchopho ngendlela yokuziqeqesha: konke lokhu kuzokuvumela ukuthi ulale ngomzuzu owodwa kuya kwemihlanu futhi uqinisekise ukulala okunempilo nokunempilo.
Ungakulungiselela kanjani kahle ukulala
Ukulungiswa okufanele kombhede, okubandakanya uchungechunge lwemithetho elula, kunquma uhhafu wempumelelo ngenkathi ulele ngokushesha.
- Ngaphandle kokudla okulula okunempilo, kubalulekile ukuthatha isidlo sokugcina, esinzima amahora amathathu ngaphambi kokulala.
- Usuku olugcwele ukuvivinya umzimba noma olusetshenziswe ngendlela esebenzayo luzoqinisekisa ukulala okuhle. Ngisho nokuhamba ibanga elifushane ebusuku kuzosiza ukulungiselela umzimba kahle ukuphumula okuzayo.
- Kubalulekile ukufaka umoya ekamelweni lokulala ebusuku bangaphambi noma ushiye iwindi livulekile kancane ebusuku, ngoba umoya ohlanzekile unomphumela omuhle kakhulu kwikhwalithi yokulala nejubane lokulala.
- Umkhathi wokuhwalala uzosiza ukuhlelela umzimba ubuthongo obuzayo, kuyilapho ukukhanya okukhanyayo, kunalokho, "kuzokukhohlisa" ubuchopho, kunikeze isithombe sokuthi isikhathi sokuphumula ebusuku asikafiki. Ngakho-ke, ukukhanya okuthulisiwe kwesibani setafula noma ukukhanya okwesibhakabhaka kwesibani sasebusuku kuzokusiza ukuthi ulale ngokushesha okukhulu.
- Uma igumbi line-alamu ye-elekthronikhi noma iwashi elinesibonisi esikhipha ukukhanya, kufanelekile ukunciphisa ukukhanya.
- Shaya imicamelo ngaphambi kokulala. Kwesinye isikhathi iroli ebekwe phakathi kwamadolo isiza ukulala ngokushesha. Kuyafaneleka futhi nokushintsha okombhede wakho kaningi ngangokunokwenzeka ukuze uyolala uhlanzekile futhi uhlanzekile.
- Kubalulekile ukukhetha indawo yokulala enethezekile kakhulu - ukuma komzimba ngemuva noma ohlangothini kuyizindlela ezingcono kakhulu ukuze umgogodla uphumule ngangokunokwenzeka futhi nemigwaqo yomoya ingacindezelwa.
- Izakhamizi zamadolobha amakhulu zivame ukuphazanyiswa yimisindo engaphandle evela emgwaqweni. Ngakho-ke, abaningi basizwa ngokufaka i-generator egumbini edala umsindo omhlophe - kungaba ukushaywa kwegagasi lolwandle noma ukucula kwezinyoni, ukukhala kwama-cicadas noma izingoma zemikhomo.
- Ungaqala ukurekhoda ngomculo wakudala. Kubalulekile ukulalela umsindo kuphela ngezipikha. Njengoba, ukulala kuma-headphone, kunengozi yokuxinwa ezintanjeni ebusuku, bese ngaleyo ndlela kuphazamise ukulala okuntekenteke.
- Uma kungekho okusizayo ngalutho, ungaya ngenye indlela - uvuke embhedeni wenze imisebenzi ethile yokuphumula, njengokufunda incwadi.
Ukulandela le mihlahlandlela ejwayelekile kuzosiza ukulungisa umjikelezo wakho wokulala, uqinisekise ukuthi ulala ngokushesha nsuku zonke. Kodwa-ke, kwezinye izimo, imithetho yakudala yokulungiselela okufanele ukuphumula ebusuku ayisebenzi ngokwanele kubantu abanezimpawu ezinzima zokuqwasha. Kepha noma kunenkinga enjalo, ungathola isisombululo esifanele ngokuzama enye yezindlela zokuphumula kuwe.
Izindlela eziphumelelayo zokuphumula
- Ukubala okuhamba kancane, kuhlanganiswe nokuphefumula okujulile futhi okuhamba kancane ngokulinganayo ngaphakathi nangaphandle, kungasiza ukukhulula ubuchopho, ukulungiselela umzimba ukulala. Ukuphefumula kokuqala kwenziwa ngemuva kokubala kusondela kunombolo yesine, bese ukuphefumula kubanjwa imizuzwana eminingana, bese kukhishwa umoya opholile kanye nokubalwa kuye kwaba yisishiyagalombili. Kubalulekile ukugxila ekuphefumuleni kwakho nasekubaleni kuphela - ngakho ukushaya kwenhliziyo kuzokwehla, nemicabango engadingekile izoshiya ikhanda.
- Ngokucabanga ngengqondo i-panorama yezwe ephumuzayo, ungangena esimweni sokuzindla, ngoba izithombe zemvelo, ezibonakala ngemifanekiso ezolile nejabulisayo, zifaka isandla ekuphumuleni kwengqondo nasemzimbeni.
- Ukuphumula kwemisipha okuqhubekayo kungakusiza ukuthi ulale ngokushesha. Le ndlela ifaka ukwenza uchungechunge lwezenzo ezilandelanayo - ukuphefumula okujulile, kulandelwe ukuqina kweqembu elilodwa lemisipha. Kubalulekile ukuzwa lokhu kuxabana okukhulayo nayo yonke ingqamuzana lomzimba, bese uphumuza imisipha ngangokunokwenzeka futhi ucabange ukuthi lokhu "kushuba" kuwushiya kanjani kahle umzimba.
- Ukugeza okushisayo noma ukugeza ngaphambi kokulala kuzofudumeza umzimba wakho. Amazinga okushisa ahlukile - amanzi ashisayo nomoya opholile ekamelweni, kuzoba nomphumela omuhle kusivinini sokulala.
- Ukugcina iphephabhuku lakho kungaba isiko lasebusuku ukukusiza ukuthi ulale. Imvamisa, imicabango engalawuleki nokuzindla ngezimo ezenzeke emini kwenza kube nzima ukuphumula. Ngakho-ke, kufanele "ukubalahla" ekhanda lakho ephepheni, ngaleyo ndlela ususe ukucindezeleka okubangela ukuqwasha.
Yini ongayidla ebusuku?
Imithetho eminingi eyaziwayo "engabhalwanga" ithi ngaphambi kokulala kungcono ungadli lutho bese uyolala ungadlile. Okunganelisa kakhulu indlala yakho ingilazi yamanzi. Kodwa-ke, ukwahlulela okunjalo kuvela ukuthi akulungile ngokuyisisekelo, ngoba kunemikhiqizo eminingi ewusizo engeke ikusize ukulala nje kuphela, kodwa futhi izosiza nokwenza ngcono inhlalakahle yakho, uphumule kahle uhlelo lwezinzwa futhi ungalimazi umzimba wakho.
| Umkhiqizo | Incazelo | Izincomo |
|---|---|---|
| Imikhiqizo "ekhanyayo" (okusanhlamvu okuphelele kwe-muesli, ama-crackers ushizi onamafutha amancane). | Ukudla ukudla okunzima esiswini ebusuku kuzothinta kabi inqubo yokulala kuphela, kepha nesimo somzimba jikelele. Ngakolunye uhlangothi, ukudla okulula okulula okusanhlamvu kuzokusiza ukuthi ulale ngokushesha ngaphandle kokulimaza impilo yakho. Ngempela, ukugaya ama-carbohydrate ayinkimbinkimbi kuzothatha isikhathi esiningi, okusho ukuthi kuzonikezwa umuzwa omude wokusutha, futhi nomjikelezo wokulala awuphazanyiswa. | Ungadli ebusuku nge-ayisikhilimu, ama-crackers noma ama-chips, kanye nokudla okulula okumnandi. Okuqukethwe ushukela emikhiqizweni enjalo kuvaliwe. Ngakho-ke, njengoba usuqedile ingxenye yama-carbohydrate alula ngaphambi kokuyolala, izinga likashukela emzimbeni lizokhuphuka kakhulu, bese "uslayida" phansi futhi, okuzoholela ekuqwashisweni. |
| "Ama-hormone okulala" (cherry, cherry omnandi). | Imvamisa ijubane lokulala lithonywa yinto efana nokulala ungaphumuli, futhi isizathu salesi simo silele lapho kukhona okuhlangenwe nakho okungokomzwelo noma ukwehla kwamazinga kashukela egazini kuye ezingeni elibucayi. Isidlo esinama-cherries noma ama-cherries sizosiza ukugcwalisa umzimba ngenani le-glucose eliyidingayo. | Ukudla okulula kuma "hormone wokulala" anjalo amahora ambalwa ngaphambi kokulala; uwoyela we-alimondi uzosiza ukukhulisa umphumela wobuthongo. Le mikhiqizo iqukethe i-glucose ekwakhiweni kwayo, engakwazi "ukubamba" emzimbeni ubusuku bonke. |
| Imithombo ye-Melatonin (ubhanana, uphayinaphu, iwolintshi, utamatisi). | I-Melatonin iyi-hormone ekhethekile engabangela ukozela lapho kumnyama. | Kukhona nemithi ekhethekile equkethe leli thuluzi, kodwa kungcono ukuthatha amaphilisi, ukhetha ukusebenzisa imikhiqizo yemvelo ephezulu kwi-melatonin. |
| Iziphuzo ezifudumele (ubisi, itiye le-chamomile). | Isiphuzo esifudumele nesimnandi ngaphambi kokulala siyindlela eqinisekile yokuphumula emzimbeni nangokomzwelo. | Itiye le-Chamomile noma ubisi olufudumele kuyindlela ephelele yokulala ngokushesha. Kodwa iziphuzo eziqukethe i-caffeine akufanele neze ziphuzwe ebusuku. Akudingekile futhi "ukusebenzisa kabi" uketshezi oluningi ngaphambi kokuyolala, njengoba kusongela ngokuvuka kaningi ukuze kunciphiswe isidingo esithile. |
| Izithasiselo ezikhethekile. | I-decoction yemvelo yezimpande ze-valerian isiphuzo esinamandla semithi esibhekana ngokuphumelelayo nokuqwasha. | Ngaphambi kokusebenzisa izitshalo zokwelapha nezengezo, kufanele ubonane nodokotela. |
Isakhiwo sevidiyo
Umthelela wendlela yokuphila kwikhwalithi yokulala
Izinga olala ngalo linquma ukuthi ulandela uhlobo olungaguquguquki, yingakho kubalulekile ukuthi ulale ebusuku uphume embhedeni ekuseni ngamahora afanayo nsuku zonke. Njengoba usuwenzile lo mkhuba, umzimba uzobe ususazi ukuthi uzokukhombisa nini ukukhathala kokuphumula okuzayo. Ukusetha i-alamu kuzohlala kukusiza ukuthi uvuke ngesikhathi, noma ngempelasonto.
Ukuze inqubo yokulala ingalethi ukungakhululeki, kuzofanela ushintshe isimo sakho sengqondo ngasekamelweni lakho lokulala. Akufanele uchithe isikhathi esiningi lapho emini - wenza umsebenzi noma nje "uhleli" amahora. Igumbi lokulala kufanele lihlotshaniswe kuphela nokuphumula kwasebusuku. Ukugcina igumbi lihlanzekile futhi lihlelekile njalo kuyasiza ukudala izimo zokulala ngokushesha.
Esinye sezizathu zokuvela kobunzima bokulala ukusetshenziswa ngokweqile kobuchwepheshe besimanje. Amagajethi we-elekthronikhi awudiliza ngokuphelele umjikelezo wokulala, ngoba abantu abaningi bathanda ukulala embhedeni ebusuku ngomakhalekhukhwini, bebuka ukuphakelwa kwezindaba zokuxhumana nabantu. Kunconywa kakhulu ukuthi ucishe wonke amadivayisi ihora elilodwa ngaphambi kokulala.
Umuzwa wobunzima esiswini ngenxa yokucinana kohlelo lokugaya ukudla ngemuva kwesidlo sasebusuku futhi ubanga nokuqwasha. Kuyafaneleka ukunikela ngokudla okusindayo emahoreni ambalwa ngaphambi kokulungiselela ukulala.
Ukuzivocavoca okunamandla nakho kufanele kuhlelwe kabusha ekuseni. Ukuzivocavoca umzimba kwandisa ukushisa komzimba, kwandisa ukushaya kwenhliziyo, futhi kuvusa nezinqubo zamakhemikhali ebuchosheni ezenza kube nzima ukulala.
Abantu abaningi bakhetha ukuhlala kusofa emini ukuze bathathe isihlwathi. Lo mkhuba uthinta kabi ikhwalithi yokulala kwakho ebusuku. Kuyafaneleka ukunqoba wena futhi ushiye "ihora elithulile" ukuze ebusuku kungabikho zinkinga ngokulala.
Imithi ethile nayo ingadala ukuqwasha, ngakho ukubonisana nodokotela kuhlala kudingeka.
Okufanele ukwenze uma ungakwazi ukulala nemicabango iphazamise
Isizathu esivame kakhulu senkinga yokulala lapho umuntu ekhuluma nge-monologue yangaphakathi. Imicabango ebukhali edinga ukucabanga kabusha ivela ngemuva kwesipiliyoni semizwa ehlobene nezehlakalo ezedlule noma ukukhathazeka ngezindaba zesikhathi esizayo. Ukuphazamisa izingxoxo ezinjalo "nokuzimba", amasu alandelayo azosiza.
- Ibhola ngokumelene nezimvu. Wonke umuntu ujwayele ukubala izimvu ngaphambi kokulala, kepha isithombe esibonwa ngebhola sisebenza kangcono kakhulu. Ibhola libonakala linyakazela kahle. Kulokhu, into isabalalisa igagasi elizizungezile.
- Umdlalo wengqondo negundane. Ungacabanga ngento ephambi kwakho ezosuka isondele, kube sengathi ijikeleziswa isondo legundane lekhompyutha. Lokhu kugxila esenzweni kungakusiza uziphazamise emicabangweni ekhathazekile.
- Kwenze njengenhloli. Kuyadingeka ukuthatha isikhundla se-supine, welule futhi uphumule. Bese ugoqa amehlo akho (amajwabu amehlo kufanele avaleke), kepha ngasikhathi sinye, ungawenzi ngokweqile ngokungezwani. Lokhu kuzobeka izinhlamvu zamehlo "endaweni" yazo yemvelo lapho kuqala isigaba sokulala okujulile.
- 4 - 7 - 8. Le ndlela isuselwa ekuphefumuleni okulungile: donsela amakhala akho ngamasekhondi amane, bamba umoya wakho imizuzwana eyisikhombisa, bese uphefumulela phansi ngomoya ophansi ngomlomo wakho imizuzwana eyisishiyagalombili. Lokhu kuphefumula kuzonciphisa i-adrenaline futhi kwehlise izinga lokushaya kwenhliziyo yakho.
- Dynamic ibhalansi Workout. Kuyadingeka ukuthatha indawo enethezekile emhlane wakho, welule futhi ngokwengqondo uqale ukusabalalisa amagagasi okushisa nokuzizwa usinda kuzo zonke izingxenye zomzimba. Kubalulekile ukuzizwa ngokuningiliziwe ukuthi imizwa isakazeka kanjani emzimbeni wonke, kuthinta izingalo zeminwe, umqhele wekhanda, isilevu ngisho nezindlebe.
- Ukuhambela kokudlule. Lahla konke ukuhlolwa kwemizwa, pheqa izehlakalo zosuku oludlule ekhanda lakho. Buka konke okwenzekayo kusuka ohlangothini, njengakwi-movie.
- Ukubuyiselwa kwephupho. Ungalikhumbula iphupho elimnandi kunazo zonke owake wazibona. Uma lokhu kunzima ukukhumbula, vela "inkumbulo" yakho, unake ukuzwa lapho wakha isithombe, lapho yonke into ilungile khona.
- Ukubuyela emuva ukucwayiza. Vala amehlo akho, uwavule umzuzwana bese uwavala futhi. Phinda ukuvivinya umzimba ngemuva kwemizuzwana eyi-10. Lokhu "kucwayiza okuguqukayo" kuzokusiza uphumule futhi kukwenze uzele.
- Amagama alfabhethi. Umsebenzi othokozisayo nophumuzayo ngaphambi kokulala ukuqhamuka nezinhlamvu zohlamvu ngalunye lwegama, okubandakanya izinhlamvu zokuqala kwezintathu, bese kuba ezine, nokunye okwandayo. Akunasidingo sokuzama ukucabanga ngamagama - vele uwafunde njengoba eza engqondweni. Umsebenzi oyisidina uzovele "ucishe" ubuchopho obukhathele.
- Umculo wokuthula. Funda ukulalela ukuthula, lokhu kuyisihluthulelo sokuqala ngokushesha ubuthongo. Kubalulekile ukuphazamiseka emsindweni ongaphandle ovela ngaphandle kwewindi, futhi ulalele ngokucophelela ukuthula.
- Ukuzikhohlisa. Endaweni ekhululekile kakhulu nangokuphefumula okuzolile, phinda ngokwengqondo izilungiselelo ezinjengokuthi: "Umzimba wami uya ngokuya ukhanya futhi ukhululeke kakhudlwana", "Ngizolala kamnandi lapho nje sengibala kusukela kwikhulu kuya kuziro," bese uqala lokhu kubalwa kokuphefumula kwakho.
Ukuzivocavoca okuphefumulayo - izivivinyo ezizokusiza ukuthi ulale ngomzuzu owodwa
Ukulala ngomzuzu owodwa akunakwenzeka kuphela, kepha futhi nokuzivocavoca okulula. Usebenzisa amasu akhethekile okuphefumula, ungafinyelela impumelelo enhle kakhulu ekwenzeni ukulala ngokushesha ngemizuzwana engamashumi ayisithupha nje.
| Ubuchwepheshe | Incazelo | Isicelo sisebenza |
|---|---|---|
| "Ukujikijela" | Umphumela wale nqubo ungazwakala kuphela ngokuphinda izincomo zokuphefumula okulungile ngaphambi kokulala, izinyanga ezimbalwa, kabili ngosuku. Futhi-ke, ngemuva kwekhefu lenyanga eyodwa, phinda futhi izikhathi eziyisishiyagalombili ngasikhathi sinye. |
|
| "Umoya wokulala" | Ukuhogela ngale ndlela kushukumisa isizinda esingokomzwelo, ukukhipha umoya - kuvusa umzimba ukuthi wehlise umoya futhi uphumule. | Isigaba ngasinye sokuphefumula ukuhogela umoya ngemizuzwana emihlanu ngokumisa nokuphefumula okunesikhathi esifanayo. Phakathi kwabo okudingeka ukwenze, ikhefu nalo liyimizuzwana emi-5. Ngokutholwa kwempumelelo ekusebenzeni ngale ndlela, ungakhulisa isikhathi siye kumasekhondi ayishumi. |
| Ukuphefumula okweshumi | Lokhu kuvivinya kuvumela umuntu ukuthi avale ukunakwa kwakhe kwi-monologue yangaphakathi futhi "athobe" i-psyche ejabule. | Kuyadingeka ukuthi ubale ukuphefumula kwakho nokukhipha umoya, uqhubeke ukubala kuze kube yishumi kuphela, bese uphinda umjikelezo futhi. Ukuze ulale ngokushesha, awudingi ukuphindaphindwa kathathu kokubala okujikelezayo. |
Ungayisiza kanjani ingane yakho ilale ngokushesha
Ukulala okunempilo nekhwalithi yezingane kuyinto ebalulekile ekukhuleni nasekuthuthukeni kwengane. Njengomthetho, ezinganeni ezincane, isikhathi esifanele sokuphumula ngamahora angu-12-14 ngosuku. Kubantu abadala - 10-11. Izimbangela zokuphazamiseka kokulala zingahle zigule, ukungadli kahle, noma izici zengqondo. Nawa amanye amathiphu okusiza ingane yakho ilale.
- Dlala umculo ophumuzayo noma udlalele umntwana lullaby. Izwi labazali imisindo emnandi kunazo zonke enikeza ukuthula, ukuvikelwa nokuphepha.
- Kwesinye isikhathi ingane ayikwazi ukulala ngenxa yokwesaba ukuthi abazali bayo ngeke babe khona lapho ivuka.Thembisa njengoba ubeka phansi ukuthi uzoba khona lapho evuka. Futhi qiniseka ukuthi ugcina izwi lakho. Phinda le nqubo ngezikhathi ezithile, wandise imigomo "yezethembiso". Ngakho-ke ingane izokwazi ukujwayela kancane kancane ukulala ivuke ngaphandle kwabazali.
- Ukufunda okunomusa, izincwadi zezingane ebusuku kuyisiko lomndeni elisebenzayo elingenza izimangaliso futhi lilale ngokushesha ingane encane engalali.
- Ubisi olufudumele luyindlela yakudala yokulala ngokushesha. Imikhiqizo yobisi iqukethe i-L-tryptophan, ebhekele ukusebenza kwe-serotonin ne-melatonin ebuchosheni. Isici sokusebenza kwengqondo siyasebenza lapha, ngoba kwakungubisi lukamama olwasiza ekwakheni imfudumalo ethokomele kanye nokulala, umuzwa omuhle ebusaneni.
- Ukuba lula nokunethezeka enkulisa kudlala indima ebalulekile kwikhwalithi yokulala kwengane. Kubalulekile ukuqapha umbuso wezinga lokushisa enkulisa, umswakama womoya, ukukhanyisa nombhede onethezekile, amaphijama.
- Indlela yokudlala yokubala izinto ezinhlanu yilokho ingane ekwazi ukukubona, ukuzwa nokuzizwa. Lokhu kuzosiza ubuchopho bengane ukuthi bukhululeke bese buwela ephusheni elimnandi.
- Uhlelo olumatasa kakhulu lwenqubo yansuku zonke lungathinta ukulala kwezingane, ngakho-ke kuyasiza "ukwehlisa ijubane" imisebenzi embalwa eyengeziwe yokwenza izifundo ezithile ukugwema ukuphazamiseka kuhlelo lobusuku.
- Kubalulekile ukuthi ingane izizwe ingeyodwa ngesikhathi sokulala ebusuku, yingakho izingane eziningi zikuthanda ukulala namathoyizi azozithandayo. Akufanele ubasuse lo mkhuba, kepha, kunalokho, qiniseka ukuthi "umngane" wakho othembekile uhlala ekhona.
Ungakubona kanjani ukuqwasha - izimpawu nezimpawu
Inkinga yomhlaba wonke ukwephulwa kombuso onempilo wemini nobusuku. Umqondo wokuqwasha awusho kuphela ukungabikho kokulala isikhathi eside, kodwa futhi nokuba khona kobunzima ngenqubo yokulala, okuvusa impilo ebuthaka ekuseni. Ukubuyisela ukunikezwa kwamandla, umuntu ojwayelekile udinga isilinganiso samahora angu-5-6 okuphumula. Ngezinkomba ezinhle kakhulu zezempilo, ukulala akuthathi ngaphezu kwemizuzu eyi-10, futhi ubuthongo uqobo buqhubeka ngaphandle kokuvuka nomuzwa wokuqina ekuseni. Kuvela isithombe esihluke ngokuphelele kubantu abaphethwe ukuqwasha. Ungabhekana nalesi simo esibuhlungu ngosizo lokuzivocavoca okukhethekile, amasu ahlukahlukene noma amakhambi wesintu. Kodwa-ke, ngaphambi kokuthatha noma yisiphi isenzo, kubalulekile ukuthola imbangela yenkinga.
- Izimo lapho umuntu ezizwa engakhululekile khona - imisindo, ukukhanya okukhanyayo, ukugcwala noma ukubanda, iphunga langaphandle, umatilasi ongathandeki noma okombhede.
- Ukudla ukudla okubangela ukujabula kwesistimu yezinzwa.
- Ukushintsha kwendlela yokuphila, ukuletha isigqi esijwayelekile sezinguquko zesikhashana - ukuhamba, uhambo lwebhizinisi, ukulala ngaphandle kwekhaya, ukushintsha izindawo.
- Ukuba khona kwezimo ezicindezelayo empilweni, ukulungiswa kwemicabango ephazamisayo nokuhlangenwe nakho, ukuthambekela kwemizwelo eyeqile.
- Izifo kanye nezinguquko emzimbeni we-hormonal, ukuthatha imishanguzo, ohlwini lwemiphumela emibi lapho kunengozi yokuphazamisa ukulala okujwayelekile.
Ungakuphatha kanjani ukuqwasha ngokuphepha ngezindlela zomdabu
Imithi yendabuko inikeza izindlela zokupheka eziningi ezingakusizi ukulala ngokushesha nje kuphela, kepha ziqede ukulala okungapheli. Futhi into yokuqala okufanele uyenze ukubuyekeza indlela yakho yokuphila nokudla okunempilo. Kubalulekile ukufaka kwimenyu yansuku zonke ukusetshenziswa kokudla okuqukethe i-melatonin - "i-hormone yokulala" yangempela ne-L-tryptophan: inyama ye-turkey, imbewu yamathanga, izinhlanzi zasolwandle, ubisi, amantongomane namaqanda. Kufanele futhi usebenzise iklabishi elicebile nge-magnesium, imifino nobhanana.
Ukwenza amasiko akhethekile ngaphambi kokuyolala ekhaya kuzosiza ukuqala ukulala okunempilo: izindawo zokugeza zokuphumula ezifudumele, ukuzindla, ukudala induduzo egumbini lokulala.
Indlela enhle ukulungisa ama-sedative infusions. Zingasetshenziswa njengesengezo sokugeza noma zisetshenziswe njengamafutha anamakha.
Izincomo zevidiyo
Ezimweni lapho wonke amasu namakhambi wesintu engenamandla lapho ubhekene nokuqwasha, kufanele ubonane nodokotela onolwazi.