Indoda ilele enye yesithathu yobomi bakhe, ngexesha elifanayo lizisola ukuba ngosuku aluyi 48 iiyure. Emva koko umsebenzi kunye nokuphumla bekube kude. Ukusebenza ngokusebenzayo kunye nalabo abathanda ukulala ixesha elincinane nje eli nqaku liya kuba.
Injongo yobuthongo kukubuyisela imikhosi ebalulekileyo yomzimba. Kuyathakazelisa ukuba ubude bokuphumla akusiyo imfuneko ebalulekileyo yobomi bokulala ebusuku, kuba umntu ngamnye uhamba nama-biorhyth kunye nexesha lakhe, kufuneka ukuba aphinde abuyele. Umzekelo, umzimba wesetyhini okhulelweyo udinga ukulala ixesha elide. Ndicinga ukuba abaninzi abasetyhini abanamava okukhulelwa bakhumbula indlela abafuna ukulala ngayo ngokukodwa kwi-trimester yokuqala yokukhulelwa.
Khumbula, ukuba unempilo, inhle, ifanelekile, udinga okulungileyo kwaye, kubaluleke kakhulu, ulale ngokufanelekileyo. Ukuba umntu akalala rhoqo, ukubonakala kwakhe kuguquka, kungekhona ukukhankanya amandla akhe okukhawuleza ukujamelana nemisebenzi eyabelwe. Ngoko kubalulekile ukulala ngokwaneleyo, ngelixa ulandela imithetho ethile.
Musa ukutywala ebusuku. Ukuphelisa utywala, itiye yokuxuba
Ukutya okunzima, okunzima ukugaya akuzange kuncede ubuthongo obuhle, kuba umzimba kufuneka uphumle, kwaye ungasebenzi. Kuyafana nokusebenza kwisisu esipheleleyo. Iholide akufanele ibe yinto ekhethekileyo, kuba iholide iyonwabile, kwaye akusisona sihlandlo sokukhuphaza umzimba wakho. Nangona kunjalo, akunakwenzeka ukulala ngokuqhelekileyo kwisisu esingenalutho. Ngoko ke, i-snack yokukhanya iya kuzuza kuphela. Phuza indebe ye yogurt okanye udle isanti kunye nokulala okuphumayo kuyaqinisekiswa.
Ukuba ufuna ukulala, ungafaki itiye, ikhofi okanye utywala ngaphambi kokulala. Ezi ziphuzo zizonwaba kwaye umzimba awukwazi ukuwufumana ngokupheleleyo.
Ixesha elihle lokulala livela ngo-11 ukuya ku-7 ekuseni
Ukuphumla okulungileyo kufuneka amahora angama-8 ukuya ku-8 aqhubeke. Ixesha elifanelekileyo lokulala livela ngo-23: 00 ukuya ku-7: 00 ekuseni. Nangona kunjalo, inyama ngayinye inezidumbu zayo. Omnye uvele esala ukulala ngo-9 ekuseni, kwaye uyavuka kwakhona ezintlanu kusasa ngaphandle kobunzima. Omnye ulungele ukucinga kanzima kwaye ucinge emva kweeyure ezingama-23. Ngoko ke, akukho mida eqinile, kodwa kubalulekile ukuba ukhumbule ukuba ngeli xesha ukusuka kwimizuzu emibili ukuya kweyesine ntambama, i-organism ibuhlungu kakhulu, ngenxa yokuba ininzi iqulunqwa ngamahomoni ezibalulekileyo, umzimba uzuza amandla kwaye uzalise iindleko zayo.
Ubhedi olungileyo luqinisekiso sokulala kakuhle
Ndiyavuma, kulungile ukulala kwibhedi ecocekileyo ene-ironed kwaye ivuyiswa ngokuphindaphindiweyo xa le bhedi ibomgangatho, ihle, iyonwabisa iliso nomzimba. Okokuqala, senza imali yokutya, iimpahla, kodwa kubhedi - ukuba kukho imali eyaneleyo. Nangona kunjalo, ungumhlobo othembekileyo wobomi bokulala.
Phela ephupheni
Indima ebalulekileyo idlalwe yithuba apho silala khona. Okokuqala, i-posture ifanele ikhululeke, kodwa, ubona, intandokazi yakho "ubuso kumsila" uvame ukuthembisa "ukukhangela" ukubonakala ekuseni. Naluphi na udama ohloniphayo alufuni ukuvela kwifom ephosiweyo emehlweni abo.
Ngoko ke, yindawo ekunene okanye ngasemva eqinisekisa ukuba indawo efanelekileyo yezinto zangaphakathi ngexesha lokulala. Isikhundla kwicala lasekhohlo lomeleza umthwalo entliziyweni. Kodwa othandekayo kwezinye iimeko, njengoko ebiza ngokuba "ubuso emlanjeni", oko kukuthi, kwisisu, yinto engafanelekanga, ekubeni kule ndawo isifubeni sinyanzelisiwe, ngenxa yesigqibo sokuphefumula kunye nentliziyo.
Microclimate kwigumbi lokulala
Ungalibali ukuphucula igumbi lokulala ngaphambi kokulala, kwaye kukulungele ukushiya iwindi evulekileyo ubusuku bonke. Kungcono ukukhusela kunokuba ulale egumbini elincinci. Kulo gumbi elitsha, ubuchopho buyachuma kakuhle nge-oksijeni, ngoko ke uya kuvuka ekuseni ngeemeko ezintle kunye nentloko ecacileyo.
Indawo yokulala
Yakha umoya ocolileyo wokulala: igumbi elitsha, umbhede omhle, ubundlobongela egumbini lokulala, kwaye, ngokuqinisekileyo, i-mattress esemgangathweni, umququ kunye nengubo. Kwi-mattress emihle yamathambo kunye nomva kuya kuba nempilo, kwaye abanye baya kuzaliswa. Musa ukuwunqumla nge-pillow! Umnxeba wokugqibela, owona luncedo ngakumbi ngumgudu. Izikhuni ezinkulu ezithambileyo ziphazamisa ukujikeleza kwegazi kwimizimba yengqondo, ngenxa yoko, ukungabikho kwengqondo, ukukhathala nokungahambi.
Ukuphumla kukuncedisa ubuthongo obuhle
Ubomi obushukumisayo buyingcambu ebomini bethu kangangokuba ngamanye amaxesha ngethuba lokulala azinako ukuphumla, kodwa yintoni enye yokuphumula, nje ukulala. Zininzi iingcamango zam entloko eqokelelelwe ngosuku, iingxaki, sakha izicwangciso, siphumelele iingxaki. Yaye phi iphela, indlela yokubuyisela ubungqina?
Okokuqala, kufuneka ufunde ukuphumla, cima. Awuyi kuyenza loo nto ilula, yenza ukuba uphuculo kunye nokucamngca. Ukuba kukho iindlela ezininzi zokuphumla, khetha ukhetho olulungileyo kakhulu kuwe. Kwakhona kunokuhlamba okuphumayo kunye namafutha enhuni, isibane se-aroma, ukuhlaziya okuphumayo, ukucamngca kwe-yoga. Inceda kusiza ukuhamba ngaphambi kokulala. Ewe, musa ukulibala ngesini! Oku kukuphucula kakhulu!
Ndibeka phi iwashi ye-alam?
Ngaba uye wakha wacinga malunga nokuba njalo ekuseni uqala ngoxinzelelo? .. I-alamu iphula uvuyo olumnandi lokulala, ngoko ucinga ukuba ixesha lokuvuka, ukugijima, ukusebenza. Ukuxinwa kwamanzi kusiphazamisa ama-biorhythm yabantu, okubangelwa ukugonywa, ukucaphuka, ukukhathala. Eyona nto ibhetele, ngokuqinisekileyo, ukulala ekuqaleni kwaye ufunde indlela yokuba yedwa. Ukuba ayisebenzanga, khetha enye indlela evuke ngayo-iwashi ye-alam enomculo ocolileyo.
Rim regimen
Nantoni na into ongayithethayo, umzimba uyawuthanda umyalelo, kwaye usebenza njengeyure, xa uxhasa le myalelo: hamba ngexesha, udle ngexesha, ufumane ukulala ngokwaneleyo, cwangcisa ngomso wakho. Funda ukulala kwaye uvuke ngexesha elifanayo, ngeveki akukho nto. Emva koko kuya kuba lula ukulala, kwaye inyama iya kuphumla, kwaye ngenxa yoko, uya kukhangela onke amabini amabini.
Umdlalo uncedisa ukulala ngokuvakalayo
Akusiyo imfihlelo yokuba umsebenzi oqhelekileyo owenzela umzimba uphucula impilo, ngexesha elifanayo, uqeqesho oluqhelekileyo lunceda ukulala. Umgaqo oyintloko awuyi kuyenza intlawulo ngaphambi kokulala, ngaphandle koko unokufumana umphumo ochaseneyo.
Kuze kube namhlanje, ukuthetha rhoqo ngomgangatho wobomi, intsingiselo yesondlo esifanelekileyo kunye nokuqeqeshwa ngokomzimba kwimpilo. Ngelo xesha, indima yobuthongo ebomini bomntu ngandlela-thile iphandwe. Nangona kunjalo, imvelo ayizange ibe yinto engenakucala kwinkqubo yokuziphendukela kwemvelo igcine iphupha, ithathe isithathu kwisibalo sokuphila kwakhe kumntu. Inzululwazi ye-somnology ijongene nokufunda ngobume bokulala nokuphazamiseka kwayo. Inzululwazi yanamhlanje ibonisa ukuba ubuthongo aluyinkqubo engapheliyo kunye neempendulo ezininzi. Ingqondo isebenza ngobusuku, ubuthongo bubalulekile ukubuyisela iindleko zamandla, ukuqinisekisa ukusebenza okuqhelekileyo kweememori. Musa ukulahla ubuthongo, mamela umzimba wakho kwaye uhlale uphilile!