Ayikho imfihlo yokuba ubuthongo obuhle luyintloko kwiimeko zezempilo ezihle kakhulu kunye nomoya ovuyoleyo. Akusiyo nto abayithethayo ukuba ubuthongo lonyango olungcono, kwaye abaninzi abafazi baqiniseke ngokuqinisekileyo ukuba ubuthongo bubangumthombo obalulekileyo wobuhle.
Ukususela kwindawo yokujonga imisebenzi yesayensi, ubuthongo bubalulekileyo bobuchopho bomntu, ngoko sifuna nje ukulalisa kunye nokulala okunempilo.
Ukuze iphupha libe lugxininiso kwaye lihlaziywe lifanelekile ukunamathela kwimithetho ethile yobuthongo obuhle.
Imithetho elishumi elinesihlanu yobuthongo obuhle
- Ngokukhawuleza ngaphambi kokuba ulale ngokwalo, kungcono ukunqaba ukutya. Kucetyiswa ukuba uthathe ukutya okugqithisileyo 2 iiyure ngaphambi kokulala. Ngokomzekelo, iimveliso zobisi ezinomuncu, izityalo ezitsha okanye izityalo.
- Yiya kulala ekukhethiweyo kungekudala kwiiyure ezingama-23. Ngaloo xesha umzimba wethu ukhululekile ngokupheleleyo, inkqubo ye-nervous igxotha phantsi, ngoko ngeli xesha kunokwenzeka ukukhawuleza ngokukhawuleza. Oogqirha abaninzi bacinga ukuba umntu omdala udinga iiyure ezingama-8 ukuya ku-8 ukuze alale kakuhle kwaye aphumle, ukuze angabi nakwimisebenzi yokulala yonke imini. Kodwa ukulala ubusuku obuhle kubonelele kwiiyure ezingama-5-6, kodwa nangona kunjalo, umntu kufuneka ukuba alele ngehora lesi-2 kusasa ukuya kwi-4 ntambama ekuseni. Kulo thuba lexesha lokulala liqine kakhulu, ngoko ke kuyimfuneko ukuba ulale ubuncinane iyure ngeli xesha. Ukulala ubusuku kukulungele ukungabandakanyi, kunye nokulimaza ukulala ngaphambi kokushona kwelanga. Ukongezelela, ubukhulu buxhomekeke kwisixa sokutya esidliwe ngosuku. Abantu abangaphantsi basebenzise ukutya, ixesha elingaphantsi libafanele ukuba balele. Kubalulekile ukuba uqaphele ukuba ixesha elide lichitha ixesha elifutshane, malunga neeyure ezine ukuya ezintandathu ngosuku. Kwimeko enempilo yempilo, ishedyuli yesithathu yokushiya ayimfuneko, ngakumbi xa utshintsho lunokutshintshwa ngeveki nganye.
- Ibhedi ekamelweni kufuneka ibeke indawo ukuze intloko ibhekise ngasentla okanye empuma. Imfuneko enjalo kwindawo echanekileyo yomzimba idibaniswe nemfuneko yokulungelelaniswa kwamasimandla. Okokuthi, ukuhanjiswa kwesiphakamiso samagagasi e-electromagnetic womntu kunye nokukhupha komhlaba kufuneka kuhambisane. Le ndlela isoloko isetyenziswe ngu-Academician Helmholtz kunyango lwabantu.
- Kwakhona kubaluleke kakhulu oko silala khona. Kukulungele ukusebenzisa umbhede ngendawo elukhuni, kumgangatho wendawo, ekubeni kwi-featherbeds ene-airy ethambileyo, umzimba uphendulela ngentambo, ukunikezelwa kwegazi kwintambo yomgogodla kunye nezinye izitho ezicatshulwayo ziphazamiseka kakhulu. Kwakhona, ukulala kwi-soft surface kubangela ukunyanzeliswa kweziphetho zentsholongwane, kwaye oku kuchaphazela kakubi nayiphi na inxalenye yomzimba. Emva kwakho konke, akusiyo nto ukuba abo baxhwalekayo emgodini kunye nezigulane nge-radiculitis banconywa ukuba balele kuphela kwibhedi enzima. Ngoko ke, ibhedi kufuneka yenziwe ngamabhodi angabonakaliyo kwaye angabhalwa. Kwakhona, ukukhetha okulungileyo kukufakela iphepha leplywood elineplates kwi-mesh okanye enye ifreyimu. Kodwa phezulu kwayo ungayifaka kwisigqabini esinye okanye ezimbini seengubo, i-quilt okanye i-mattress rhoqo. Kuba ubuthongo obunempilo kungcono ukuyeka imilenze okanye usebenzise umtya omncinci kwaye okhulu kakhulu. Le ndlela iphucula ukujikeleza kwegazi kwingqondo, igcina umgudu womlomo wesiqhelo kwindawo efanelekileyo, inceda ukuphucula uxinzelelo lwe-intracranial, kwaye inqanda ukwakha intamo ebomvu kunye nobuso. Umntu ongeyodwa unokuba ngabantu abanesifo senhliziyo kunye nokuhlupheka ngenxa yesifo sokuphefumula kwesifo se-asthma. Apha, akufanele ulahle imilenze, kwaye ngexesha loxinzelelo ungakwazi ukulala ne-3 pillows.
- Ukulala kungcono kunama-naked, kwaye ukuba kubanda, unokuzifihla ngesigxina esisodwa okanye ingubo.
- Isikhundla esihle kakhulu sokulala sisecaleni. Ngethuba lokulala konke kuyimfuneko ukucima enye icala, kodwa asikwazi ukuluqwalasela oku, ngoko-ke, inkqubo yokuguqula iqhutyelwa ngokuzenzekelayo, ukuze ingagxeki iintso nezinye izitho. Ukulala ngecala akuyi kunciphisa kuphela amathuba okunyusa, kodwa kwakhona kuchaphazela ngokuqinisekileyo umva. Kwakhona kunokwenzeka ukulala emva, kodwa ukhetho olubi kakhulu sisisu.
- Kufanelekile ukunyamekela iidrafti zobusika, ezikhokelela kwiibanda ezifunwayo kunye nezifungo. Unokuvula iwindi, kodwa kwimeko yokuba umnyango uvaliwe. Kwakhona, awukwazi ukuvala umnyango, kodwa uvule iwindow kwigumbi elilandelayo. Eyona nto ingcono, kulungile ukuphucula igumbi ngaphambi kokulala. Kukulungele ukulala kwindawo yokushisa ye-+18 ukuya kwi-20 ° C.
- Akufuneki kubekho umlindi womculo onomsindo, kwaye ukuba unokutshintsha nge-clock ekhanyayo yekhompyutha, kungcono ukuwujika ukuba ungaboni ixesha.
- Ukususela kwinqanaba lezesayensi, iphupha lomntu linokuhlulwa kwiimjikelezo, elowo lubandakanya izigaba zokuzila ngokukhawuleza "nokuphuza". Ngokukodwa, umjikelezo uhlala kwimitha engama-60 ukuya kweyure-90, ngelixa abantu abaqhelekileyo ukujikeleza sele besondele kwiyure enye. Kodwa ngokusa kwimizila iqala ukukhula, ingakumbi ukuba iphupha lihlala ixesha elide, kodwa ngexesha elifanayo imizuzu yokulala "ngokukhawuleza", ngexesha lomntu umntu ephupha ngalo amaphupha. Ukuphumla okulungileyo, kwanele ukulala emine imijikelezo yezinto eziphilayo. Kanti kwimijikelezo engama-6 avunyelwe ukulala ngokufanelekileyo. Ingongoma ebalulekileyo akuyikuphazamisa ukulala ngexesha lemijikelezo yezinto eziphilayo. Ukuba umntu uyavuswa phakathi kweso sijikelezo, uya kuziva ephazamiseke ngokupheleleyo. Ngako oko, kukulungele ukuba ungavuki umxhelo, kodwa kwiwashi yangaphakathi. Kwiimeko ezikhethekileyo, unokulala kwizinto eziphilayo ze-bi-biological, nangona ezininzi ziphupha elingenakufikeleleka. Abanye bangakwazi ukulala iiyure ezili-10 kwaye bangakwazi ukuvuka, kodwa abanye bachasene nokulabalalisa.
- Kubathandi bexesha elide, abasalali embhedeni. Ngokukhawuleza ukuba umntu avuke ebuthongweni, kuyimfuneko ukunweba, ngokukhawuleza ukulahla ingubo kwaye ukhuphuke. Kukho amaxesha apho umntu angakwazi ukuvuka kwakhe kusasa, kodwa xa ejonga umlindo wakhe, ngokukhawuleza ulala. Kuphela nje umqondo wokuhlala ixesha elide kunzima kakhulu.
- Ngaphambi kokuba silale, kungcono ukulahla amava omhla wokudlulayo, ophinde uphewuleze inkqubo yethu yokutya. Kufuneka ukuba uhlengahlengise iholide epheleleyo, eya kukunceda ukubuyisela amandla omzimba wonke. Emva koko, inqabileyo inhlanhla yesazela esinokuthula.
- Kuvunyelwe ukulala phantsi komculo othulileyo nomnandi, umzekelo, kwisitayela esithi "Hlaziya". Kwakhona, unokuvula i-rediyo okanye i-tape irekhodi ngeengoma zakho ozithandayo, okanye ukurekhoda ngezandi zehlathi eliqhawulayo okanye ukurhweba.
- Ukuthetha ngekhofi kunye notywala, kungcono ukulahla. Ewe, utywala unokufumana iphupha, kodwa emva kwexeshana, xa izenzo zalo zibuthathaka, kunokukhuthaza ukuvusa. Kwakunyanzeliswa ukuba uphuze phambi kweziphuzo zokunxila eziqukethe i-caffeine. Emva koko, i-caffeine ayiqulethe kuphela kwikhofi, kodwa kunye ne-ts'oleta, itiye, i-coca-cola kunye namayeza amaninzi anempembelelo ye-analgesic. Ngokomzekelo, itiye kunye ne-chamomile, i-melissa, i-mint okanye i-hops. Kodwa iipilisi ezingcono zokulala ziyingilazi yobisi olufudumele kunye nepunipoyi yobusi.
- I-shower efudumele okanye ibhedi ifuthe iyakuthinta i-sonnet enempilo. Kunokubaluleka ngakumbi ukuhlamba kunye nokudibanisa kwamafutha abalulekileyo, imisonto enomhlonyane, i-nettles okanye i-salvored flats.
- Ukuba indlu yakho ihlala kufuphi nepaki okanye i-alley, kungcono kungabi buvila, hamba uze ufumane umoya omtsha. Oku kuya kukhawuleza kwaye kunzima ukulala.