1. Igumbi lokulala kufuneka udlulise yonke ingxolo engaphandle. Zonke izandi zendawo kufuneka zidibanise kwaye zifakwe.
2. Iipilita kwiifestile akufanele zivumele ukukhanya kudlule kwaye kube mnyama.
3. Ngaphambi kokuba ulale, igumbi lokulala kufuneka liphuculise umoya.
4. Ngaphambi kokulala, thabatha ibhedi efudumele.
5. Ukutshintsha kwe-watch kufuneka kuguqulwe kuyo.
6. Igumbi lokulala alikho indawo yekhompyutha kunye neTV.
7. Ungaphuzi utswala ngaphambi kokulala. Kwaye nangona utywala lunceda ukulala ngokukhawuleza, kodwa ukulala ngeke kube namandla, kwaye ubuhle abufanelekile ukuthetha. Inkokhelo yokuzonwabisa engathandabuzekiyo iingxowa phantsi kwamehlo, ubuqhophololo.
8. Musa ukulala kwisisu esilambayo okanye esipheleleyo.
9. Ngaphambi kokulala, kufuneka ukhuphe i-caffeine kunye ne-nicotine.
Ngokutsho kukaClaudia Schiffer, udinga iiyure ezili-12 zokulala ukuze abukeke kakuhle. Sineeyure ezaneleyo zokulala, kwaye ngoku kudla ngo-7 okanye 8. Ngeli xesha lichaphazela impilo yethu yonke imihla, kodwa kunye nokubonakala kwethu. Lawa awanamagama angenanto, alalayo achaphazela ubuhle. Zama ukulala ebhedeni elidala elingakhululekiyo okanye ubusuku obuthile ukuba ungalali, ngoko uya kubona ukuba phantsi kwamehlo kubonakala kumnyama, kwaye isikhumba saphela.
Uphumo lulele njani ngaphandle? Ngexesha lokulala, i-hormone yokukhula komntu i-melatonin ikhiqizwa emzimbeni womntu. I-Melatonin ikhuthaza umkhiqizo we-collagen-iprotheni ekhusela ukubonakala kwemibimbi, yenza i-skeleton yesikhumba, yenza ivuselelwe. Ngokutsho kwedatha yakutshanje, i-melatonin ikhiqizwa ngexesha lokulala. Ubuthongo obungaphezulu, ubusuku obulala kwiipilisi, buzisa umzimba womntu uncedo ngakumbi kunokuba ubuthongo obufanelekileyo nobungokwemvelo.
Iphupha liyakwenza njani ukuba ube ngumfazi okhangayo kwaye ongenakuphikiswa?
Umthetho omnye
Kubalulekile ukulala nokuvuka ngexesha elinye. Ngamanye amazwi, ukulala akufanele kufika xa kungekho namandla, kodwa xa ixesha lokulala. Ephupheni udinga ukuhlalisa ngokuzenzekelayo kwaye uhambe ngokuthe tye, kodwa ungaphumeleli.
Umthetho omibini
Yenza isithethe sakho sokulala. Makube yinto encinci yintle: itiye yemifuno okanye iglasi lokubisi lobushushu kunye nobusi, ukuhlamba i-foam, inyawo yokumisa ngeoli ecocekileyo. Into ephambili kukuba kukunceda kwaye kukukholisa. Unokubeka ebusweni bakho ikhemishi oyintandokazi kunye nephunga elimnandi, kuquka umculo ophumayo, wenze i-yoga ecuduzayo kwi-yoga, mfutshane ukuze uzenzele.
Imfihlelo yalolu nyathelo kukuba wenza isithethe esithile, kwaye ulungele umzimba wakho ukuba ulale ubuthongo. Ukongezelela, yindlela efanelekileyo yokulahla iingcamango ezingenasidingo kunye neengxaki, kuba ezi zihlobo ezihle kakhulu zokulala.
Umgaqo wesithathu oyintloko
Udinga ukulala kwindawo efanelekileyo. Kwaye kwimeko apho umzimba wakho uthatha ngexesha lokulala, kuxhomekeke kunokuba sicinga. Ukuba umgudu ephupheni usekwimeko engavumelekanga, zonke izitho zangaphakathi zihlupheka: i-oksijini yindlala iqala, ukujikeleza kwegazi kuphazamiseka. Yaye yindlela ecacileyo yokubonakala okungahambi kakuhle, kwizifo. Yintoni emele ibe ngumbhede? Ukuba ulala kwiindawo ezithambileyo, umgudu awuyi kufumana inkxaso efunekayo, oko kuthetha ukuba iintlungu zomsi, iinjongo ziza kubakho uxinzelelo.
Ukuba unenkathazo yokulala, ungakhathazeki. Kufuneka uqhagamshelane neengcali ezikuxelela ukuba wenzeni. Kukho iipilisi ezininzi zokulala kunye neepilisi, kodwa azikwazi ukusetyenziswa ngaphandle kokumisela ugqirha. Kodwa izidalwa zendalo zemvelo zifumaneka phantse wonke umntu.
Hops
Uya kunceda ukukhulula inkqubo yesantya. Ayikwazi ukusetyenziswa ngabasetyhini abakhulelweyo, kuba kubangelwa ukunyanzelisa.
Iingcambu zeValerian
Unceda ukuphelisa ukwesaba nokulala. Nangona kunjalo, ukugqithisa ngokwezinto kubangelwa intloko kunye nokuxiliswa.
Chamomile
Ukukhuthaza ukuphumla kunye nokunceda ukuphucula imizwa. Kodwa inokubangela ukuhamba.
Iflowflowflower
Iqhekeza inkqubo yentsholongwane yomntu womntu. Ayinakusetyenziswa kunye neziyobisi ezikhupha uxinzelelo lwegazi eliphezulu.
Ukutya kunye nokulala
Impembelelo ebalulekileyo ekulaleni kukutya esiyidlayo ngaphambi kokulala. Kulula ukuhlwa, kunamandla ukulala. Ngaphambi kokulala, kufuneka ugweme ukutya okuqinileyo, okunzima, okunamafutha, amaqanda, inyama ebomvu. Ngeziphuzo akudingeki ukuba zisebenzise ezo zinefuthe ledayuretic - ikhofi, itiye le-orange, utywala. Ukukhethwa kufuneka kunikelwe kuyo yonke imveliso yobisi, intlanzi, i-pasta, isonka esimhlophe, imifuno eluhlaza. Inketho efanelekileyo kukutya iiyure ezimbini ngaphambi kokulala.
Ukwazi ukuba yintoni impembelelo yokulala ebomzimba womntu, uya kuqaphela ukuba awulandeli naluphi na iziphakamiso ezivela kweli nqaku. Ukulandela ezi ngcebiso, unokuqinisekisa ukuba ulala kakuhle kwaye ubuthongo obuhle.