7 imithetho yokulala ubuhle

Ubuthongo busuku luyindlela enhle ngokwenene yokubuyisela umzimba odiniweyo, uchithe usuku lomandla, kunye nolusu. Oku kulandelayo kuya kuxutyushwa kule nqaku. Ngethuba lemini, ulusu lujongene nobunzima bokubandezeleka, kuquka ukufaka iziqholo zokubhabisa kwesikhumba ebusweni, isenzo somoya othulini othuliweyo, ilanga le-ultraviolet, umoya, iqhwa, imvula eyahlukahlukeneyo. Ubuso besikhumba, ngaphezu kwezinto ezi ngasentla, zixhatshazwa ngendlela efanayo nangobuso buso. Akunandaba nokuba siyakhwankqisa okanye sithukuthele, sivuya okanye sithokozela. Ngendlela yokulala, i-melatonin iveliswa ngesikhumba - i-hormone ejongene nomsebenzi oqhelekileyo weengcamango zemihla ngemihla, kunye nokubuyisela isikhumba ngexesha lokulala. Abantu abahluphekayo ngenxa yokuntula ubuthongo, oogqirha bathi imithi equkethe i-melatonin. Nangona kunjalo, umphumo walezi yobisi alikho kakhulu, ngoko ukulala kubaluleke kakhulu.


Ukuze uvuke kakuhle, kwaye ulusu lukhangelekile lukhulu kwaye lukhululekile, kufuneka ugcine imithetho emibini.

Umgaqo wokuqala. Ukulala umntu kufuneka kube malunga neeyure eziyi-8 ngosuku. Abo bantu abangalali okanye abanokugula, bahlala bekhula ngokukhawuleza kwaye ukulinda ubomi kwabantu abanjalo kuncinci. Ivalelwa kwiinqanaba eziliqela: 1 isigaba-isigaba se-drowse e-half-consciousness; Isigaba 2 - ubuthongo obuhle; Isigaba sesithathu - ishintsho ebuthongweni obunzulu; Isigaba sesine - isigaba sobushushu obukhulu kakhulu; Ukulala ngokubaluleka kwe-5. Ukuze kuphuculwe ngcono nokubuyisela umzimba, kuyimfuneko ukuba isigaba sokulala ubuthongo sibe neeyure ezingama-2 kunye nemizuzu engama-30. Ukuvuswa kufanele kube ngehora lesi-8 ekuseni. Kodwa ngenxa yesigqi sesimiso sokuphila, ivela ngokuqhelekileyo. Ngako oko, kufuneka uzithathele umgaqo, uye kulala ngexesha elifanayo, ngokukhethekileyo kude kube phakathi kobusuku, ukuze ukulala kusebenze ngakumbi, kwaye ukuvuka kulula.

Umgaqo wesibini. Ukulungiswa kwesondlo. Abaninzi banokuphutha ngokuba unokutya kuphela ukuya kwiiyure ezingama-18. Oku akunjalo. Isidlo sokugqibela kufuneka sibe iiyure ezimbini ngaphambi kokulala. Nangona kunjalo, kulungele ukukhumbula ukuba kwesi sidlo kufuneka udle ukutya okulula, ngokukhethekileyo kwimvelaphi yemifuno. Ngokomzekelo, ungadla isaladi yesithelo, imifuno eshushu, i-cottage shizi okanye isobho elikhanyayo. Awunakuyidla i-sweet, i-baked, i-fatty, i-smoked kunye ne-salted (i-salts itywala emzimbeni, leyo ingabangela iibhegi phantsi kwamehlo). Ngokubambelela kulo mgaqo, awukwazi kuphela ukulala kakuhle kwaye uhlale uzinzile, kodwa ugcine nesimo sakho slim kunye nenkqubo yokutya iphilile.

Umthetho wesithathu. I-feng shui encinane. Igumbi lokulala liyindawo yokulala. Ibhedi yindawo yokulala. Ngoko ke, egumbini lokulala akukhuthazwa ukuba usebenze namaxwebhu, ubeke indawo yakho yokusebenzela, ufake ikhompyutha okanye iTV, kwaye uvumele iindwendwe zibe nazo. Igumbi lokulala kufuneka lidale umoya woxolo, ukuphumula. Ukuba usebenza egumbini lokulala, yenza iphepha, kwaye uya kuphazamiseka. Ukuba usetyenziselwe ukulala emini, kungcono ukwenza oko, umzekelo, kwigumbi lokulala esihlalweni sokulala, kuba igumbi lokulala liyindawo yokulala ebusuku.

Umgaqo wesine. Ulawulo lombhede okhululekile nolungileyo. Ukuba usalokhu ulele emkhombeni omkhulu, oogogo abahlala besinika xa sibavakatye kwidolophana, ke sinike. Umsila ophezulu kunye oqinileyo unobangela wesibini, intloko yesifuba ekuseni. Ngokufanelekileyo, umlotha akufanele ube mncinci okanye unzima kakhulu, kubalulekile ukufumana umgangatho ophakathi. Umkhuni kufuneka ube phezulu, ukuphakama kwawo kukulingana nomgama wentamo ukuya ekupheleni kwegxalaba. Kule meko, umthwalo entanyeni uya kufanana. Kodwa awukwazi ukulala ngaphandle komlotha, unokukhokelela ekubonakaleni kwe-edema. Igumbi elithela ngalo kufuneka libe nzima ngokwaneleyo, iibhedi zinqweneleka kwizinto zendalo kunye nezinto zendalo, ibhedi kufuneka ivuke. Ukuze ulale ubunzulu kakhulu, kwigumbi lokulala kufuneka udale ukukhanya okumnyama, kungaphantsi kwempembelelo yalo mzimba uqala ukulala.

Umthetho wesihlanu. Ngexesha lokulala, iinwele azikwazi ukuba ziboshwe kwiibhokhwe eziqinileyo, zenze imisila, i-curlers zezinwele kwaye zitshuphe ngee-rubber bands. Oku kukhokelela ekungenakwaneleyo kokubonelela ngeen bulb zeentloko kunye neenwele, eziqukethe i-oksijeni, apho intloko igule khona kusasa, iinwele ziya kukhula ngokukhawuleza kwaye zinqunywe. Ukuba ujwayele ukulala ngeenwele ezinqamlekileyo, ngoko-ke ukhetho olukhethekileyo kukuba ukhonkcoze uboya obuqinileyo kwaye uwenze lukhuni ngebhodi yerabha eqinile. Ngokuphathelele iinwele zesikwele, akudingeki ukuba wenze ubusuku. Akunjalo kuphela, ukuba unwele iinwele phambi kwenkqubo enoxanduva, uya kubandezeleka ubusuku bonke, kwaye ude ulale. Ngomso kusasa ungenza u-thermalbug kwaye ulungise iinwele ngeendlela ezikhethekileyo.

Umthetho wesithandathu. Umsebenzi womzimba, imisebenzi yezemidlalo kufuneka iphele iiyure ezintathu ngaphambi kokulala. Ngaphandle koko, loo mntu akayi kukwazi ukulala ixesha elide, kuba kuya kuba nzima ukuba umzimba uphendule "kutshintshile". Imisebenzi yezemidlalo yenziwa ngcono ngaphandle, ngexesha lomsebenzi okwenyama emoyeni, kukho ukutshala okusebenzayo kunye ne-oksijini nganye kwiseli yomzimba, okuya kukunceda ulale ubomelele.

Umthetho wesixhenxe. Kulo mfuneko kubalulekile ukuba kulungiswe. Ngaphambi kokulala, akukhuthazwa ukuba wenze ingxolo, fungela, ubukele iTV, sebenze namaxwebhu okanye uhlale kwikhompyutha. Ungathabatha isisa okanye uhlambe kunye namafutha aqholiweyo, umzekelo, ngeoli ye-lavender. Ukulala nje embhedeni, unokufunda incwadi. Ubushushu obuphezulu bokulala bube malunga nama-degrees angu-18. Ngako oko, ngaphambi kokulala, kuyimfuneko ukuphucula igumbi.

Ukulandela le mithetho elula, uya kulala njengomntwana, kulula ukulala kwaye uhambe ngokunyamekela, kwaye ungabandezeleka. Ulusu lwakho luya kukhanya kwaye lukhangele lutsha. Ukuba unesifo sokungazinzi kwaye ungafisi ukulala, kodwa ungayifumani, uze ulandele ugqirha oza kubangela ukuba yintoni le mqathango. Iphupha elimnandi kuwe.