Ubomi beenguqu, buba namandla ngakumbi kwaye, kunenzima, kunzima. Ngomhla unokuningi okwenzayo ngexesha, ukuba ngokuhlwa uvele uhambe ezinyaweni zakho. Amehlo anamathelana kunye, ngokuphindaphindiweyo iphupha lifumana kwindlela eya ekhaya-ngqo kwi-subway, tram, minibus. Ekhaya, ngokuphindaphindiweyo, ukuba ungaboni "ukuchaneka" kokulala. Unokufikelela kumlotho! Uwela ezinyaweni zakho ulale, njengoko uthanda. Akumangalisi, kusasa ufuna ukutshitshisa i-alarm clock kwidonga. Awunako ukulala ngokwaneleyo. Kwakhona. Ngaba ucinga ukuba akukho nto enokuyenza malunga nale nto? Kholwa, akunjalo.
Awuyi kukholwa, kodwa ukuziva uhlale utyhafile kuyingozi kakhulu kwimpilo. Uphononongo olutshanje lubonise ukuba xa ulahlekelwa yimitha engama-90 nje yokulala, oku kunokukuphazamisa ngakumbi kwaye ucasulwe ngama-30%. Yaye ukuba uya kulala emva kweeyure ezintandathu emva kokuba udla njalo, ukugxininisa nokulinda kunokuba kubi kangangoko ukuba unxila! Ngoko, konke okufanayo, indlela yokulala kakuhle indoda kunye nomfazi? Kukho iingcebiso ezi-10 ezisisiseko eziza kuphucula kakhulu umgangatho wobuthongo bakho.
1. Kufuneka kubekho umyalelo kwigumbi lokulala.
Nangona yonke indlu yakho igcwele iityshi, iimpahla, okanye nantoni na enye, umsebenzi wakho oyintloko awuyikuvumela konke oku kungene kwigumbi lakho lokulala. Kufuneka ihlale ihlambulukile, ihlambuluke, akukho nendawo yinto engabonakaliyo. Kwaye kuninzi: zama ukuphepha imibala eqaqambileyo, ekhala egumbini lokulala. Vumela imeko ikhuthaze ubuthongo, kwaye ungayixhasi.
2. Jonga ukushisa.
Qinisekisa ukuba igumbi lakho lokulala liphefumlelweyo kwaye kuyinqweneleka ukuba iifestile "azibethi" ilanga elithe ngqo. Ubushushu obuhle kakhulu bokulala phakathi kwe -16 kunye ne-+18 ° C kunye nokuba utshintsho oluncinane lunokukunqanda ukulala okanye ukuvusa ngaphambi kwexesha. Kuya kuba mnandi ukuxhobisa igumbi lokulala ngomoya, kodwa qaphela: kulula ukubanda phantsi. I-heater ebusika nayo isisombululo esihle. Into ephambili ayiyikuyidlula. Ewe, akunakulungele ukulala ebusweni, kodwa, ndikholelwe, ukushisa kulo mzekelo kuya kuba ngumlingani ombi.
3. Ibhedi yindawo yokulala.
Ungayisebenzisi umbhede wakho nayiphi na into ngaphandle kokulala (kwaye, kunjalo, ngesondo!). Akusiyo ingcamango efanelekileyo yokuhlenga iindleko kwibhedeni, ukugqoka iimpahla okanye ukufumana ubuhlobo. Vumela umzimba wakho ukuba usebenzise oko, xa uya kulala - ixesha lokuphumla. Hlaziya, ukulahla iingxaki kunye neengxaki. Unokuvula umculo omculo, ukukhanyisa ikhandlela - nantoni na. Into ephambili ukuzola nokuphumula.
4. Qaphela indlela.
Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla - nokuba ngeveki. Ukuba 'ulala' kanye - akunto, kodwa ukuba kwenzeka njalo - kuya kuba neengxaki. Ngolunye usuku "olugqibeleleyo", iwashi lakho lezinto eziphilayo lingaphula. Oku kuphakamisa inani elikhulu leengxaki. Abaninzi abazi, kodwa ubuninzi beengcinezelo, iingxaki zokugxininisa kunye nenkumbulo, ukuguquka kwemizwelo yiyo yonke imbangela yokungaphumeleli kwesigqi sangaphakathi se-biological. Ukulala kwishedyuli kubaluleke kakhulu kwaye kunenzuzo kakhulu kumzimba. Nangona kunjalo kudla nzima. Kodwa ukuzama, nangona kunjalo, kuyafaneleka.
5. Yenza isithethe ngokwakho.
Khetha enye okanye ezimbini izinto oza kuzenza ngobusuku bonke ngaphambi kokulala. Umzekelo, sisela itiye ye-herbal okanye uphulaphule umculo ophumayo. Oku kuya kuthi "umqhele" wakho umzimba ukuba xa uqala ukwenza oko - ixesha lokulala. Iyakhupha impela kwaye idibanise. Ngendlela, ukusekwa kwimiqathango enjalo kubalulekile ukubeka abantwana ukuba balele.
6. Ungakhathazeki.
Ukuba uya kulala - ubale ngeengxaki. Ivakala ukuba iyinto elula kwaye ilula, ngokuqhelekileyo kuthatha umsebenzi omncinane kule nto, kodwa umphumo awuyi kudala ixesha elizayo. Iingcali zengqondo zicebisa ukwenza oku: yenza uludwe lweengxaki eziphambili ezikukhathazayo. Beka eceleni kwakho - kwaye uyibale. Kukholelwa ukuba ukunikezelwa kwiphepha njengokungathi "ubeka" zonke iingxaki kwinkqubo kwaye akacingi ngabo. Ukuxhalabisa kuvuselela inkqubo ye-nervous, eyenza usebenze ngakumbi. Ukulala esihlalweni, awusayi kusombulula yonke imiba, kodwa ke awufumani ukulala ngokwaneleyo.
7. Sebenzisa imenyu "yokulala".
Abantu abambalwa kakhulu bayazi, kodwa ubisi olufudumele esiwuthandayo ebuntwaneni bethu ngaphambi kokulala, akukona nje ukuphathwa. Inene yindlela enhle yokufumana ubuthongo obuhle. Ubisi luqukethe i-tryptophan. Oku kunceda ubomi buvelise i-serotonin, ikhemikhali ekunceda ukhulule.
8. Ngaba ukhathele? Yiya kulala.
Kubonakala kubonakala, kodwa kuyimfuneko ukuphulaphula umzimba wakho. Yaye makabe i-movie eyintandokazi ihamba kwiTV, okanye awuyi kufunda isahluko sokugqibela sencwadi enomdla. Ndikholelwe, ufuna ukulala ngesizathu esihle. Ingqondo ibonisa ukuba ikhululiwe. Kwaye kusongela ukungasebenzi kakubi okanye nesifo. Kwaye inona ingozi kukuba "uhlale" iphupha. Abantu abaninzi baqhelene nale meko xa umntu efuna ukulala kakhulu, kodwa emva kweyure "yomzabalazo," ubuthongo buphela buphela. Kubonakala ngathi - uyiphumelele? Akukho nto yohlobo! Inkqubo ngaphakathi kwakho iyancipha. Musa ukumangaliswa ukuba yonke imini elandelayo ikhanda lakho liza kuphazamiseka, imilenze yakho iya kutshabalala, kwaye imvakalelo iya "gxuma" ukusuka kwixesha elide ukuya kutsho. Kwaye kwangaphambili kusondela igama elibi-uxinzelelo. Ndikholelwe, musa ukuzifaka kule nto.
9. Yenza ngaphandle kokulala iipilisi.
Ngamanye amaxesha kunokuba nzima ukuthabatha iyeza, kodwa umzimba wakho awufanele uxhomekeke kuwo. Khumbula: phantse zonke iziyobisi ezineempembelelo zokubangela ukuxhomekeka! Ukongezelela, isiphumo sabo asikwazi ukuqikelela. Ngokomzekelo, ngokudibanisa namayeza athile, iipilisi zokulala zingakwandisa ukubola. Qiniseka ukuba ukhangele ugqirha wakho ngaphambi kokuthatha loo mayeza!
10. Gweba i-cafeine notywala ngaphambi kokulala.
Zama ukusela itiye, ikhofi kunye ne-carbonated soft drinks ubuncinane kwiiyure ezintlanu ngaphambi kokulala. Khumbula: bonke baya kwenza njengento ekhuthazayo. Zama ukuphepha utywala, kuba nangona banceda ukuphumula okwethutyana, bangaphazamisa isakhiwo sakho sokulala. Uya kukhwankqisa ufune ukulala, kodwa awukwazi ukulala. Ingqiqo ayimnandi. Oku kunjalo ngokukodwa kubalandeli bamaqela asekupheleni.