Ngaba ukhohliwe ukuba kufana njani ukulala ngokwaneleyo? Vuka ebusuku uze ubandezele kude kuse? Kwaye ke, ukulala ngaphambi kokuntwela kokusa, awukwazi ukuvuka ukuze usebenze ngexesha? Awuyi kukholwa, kodwa le nto ingxaki kubantu abaninzi kakhulu. Kwaye kukho ithuba lokumisa! Ngonaphakade! Sinika ingqalelo indlela ezingama-30 zokunqoba iingxaki zokulala. Uzolile ebusuku ...
1. Vulela emoyeni omtsha!
Ewe, umoya omtsha unokuphucula kakhulu ubuthongo bakho. Kwaye ukuba ulawula ukuhamba ngokwaneleyo ekukhanyeni kwelanga kungcono! Ukuba unako, ke uye emsebenzini, kwivenkile okanye kubantwana esikolweni ngeenyawo. Oku kuya kukunceda kuphela. Ukuba oku akunakwenzeka, zama ukuvula iifestile zendlu yakho kaninzi.
2. Fundisisa imiphumo emibi yeyeza zakho
Ezinye iziyobisi zingathintela ukulala kwethu. Ngokomzekelo, iziyobisi zonyango lwe-migraine ne-asthma. Hlola ileyibhile nayiphi na imveliso oyithathayo kwaye ubonisane nodokotela wakho ukuba ucinga ukuba imbangela yokuphulwa kokulala kwakho inokusetyenziswa kwayo.
3. Chaza iinkxalabo zakho kwiphepha.
Ukuba awukwazi ukulala, ngenxa yokuba ukhathazekile ngento ethile, zama ukubhala phantsi. Ungakwazi kwakhona ukurekhoda oko uza kwenza kusasa. Emva koko faka uluhlu ecaleni kombhede uze ungazivumeli ucinge ngalo kude kube sekuseni. Ndikholelwe, le ndlela iphumelela kakhulu! Ivavanywa kwaye ivunyiwe ngabangcali beengqondo.
4. Yeka ukuhlutha komyeni wakho.
Awukwazi ukulala ngenxa yokuba umyeni wakho uyakhala ngokukhawuleza? Zama ukuqeda le ngxaki kunye. Kukho inani leemvavanyo ukuqonda imbangela yokubamba. Emva koko, kunokubangelwa ezininzi izinto (kuquka iingxaki zempilo ezinzulu). Yenza oku ngundoqo - oku kuya kuba luncedo kubo bobabini.
5. Qinisekisa ukuba lakho igumbi libumnyama ngokwaneleyo.
Oku kuyandila kulula, kodwa ukuba ukukhanya okukhulu kungena kwigumbi lakho, kunokuchaphazela iphupha lakho. Linganisa lakho igumbi. Mhlawumbi udinga ukuxhoma iifestile ngamakhethini amancinci? Nokuba utshintsho oluncinci lunokwenza ukubahluko omkhulu. Ukuba awukwazi ukuvalela iifestile ndawonye, zama ukugqoka i-mask yokulala ngaphambi kokulala.
6. Zama ibhanana okanye iglasi yobisi ngaphambi kokulala.
Igalazi yobisi okanye iibhanana ziqukethe i-tryptophan-into ekhuthaza ukuqala ukulala.
7. Akukho caffeine ngaphambi kokulala!
I-caffeine yinto enamandla kakhulu. Ngoko ke, kubalulekile ukuwuphepha ngaphambi kokulala, ukuba ufuna ukulala nonke. Kwaye, oku akusebenzi kuphela kwikhofi ngokwayo. Kodwa itiye enamandla kunye necoletile enomuncu. Zama ngaphambi kokuba ulale ebhodini lokusela i-herbal tea okanye isiphuzo se-malt.
8. Hayi, lo xinzelelo!
Sonke siyazi ukuba uxinzelelo lunokubangela ukulala. Yilwe! Uphando olutsha lubonisa ukuba sonke sinokujamelana noxinzelelo. Kwaye kukho iintlobo ezahlukeneyo zoxinzelelo. Into ebalulekileyo kukuqinisekisa isizathu, kwaye isisombululo siya kuza. Into ephambili akuyikushiya yonke into ibe yedwa. Emva koko, uxinzelelo luchaphazela ukulala kuphela, kodwa nempilo jikelele ngokubanzi. Kutheni ufanele ugula?
9. Yiya kwimidlalo.
I-Gymnastics iya kuphucula impilo yakho yonke kwaye ikuncede ulale ngokubhetele! Kuyavakala ukuphosa, kodwa ukugqithisa kwamandla ekugqibeleni kuya kuninika induduzo kunye nephupha elonwabileyo. Oku kuya kunika amandla amaninzi ukuqala ngosuku olulandelayo.
10. Kodwa ungangeni kwimidlalo ngaphambi kokulala!
I-Gymnastics ngaphambi kokulala iya kuba ngumqondiso wokuvusa umzimba wakho. Kuya kuba nzima ukuba uphumule uze ulale. Zama ukusebenzisa iiyure ezintathu ngaphambi kokulala okanye nanini na ngaphambili.
11. Yidla ukutya okunempilo.
Ukutya okunempilo kuya kuphucula impilo yakho yonke, okuza kukunika ukulala okungcono. Ngokukodwa, thintela ieskese okanye nantoni ephakamileyo kwi-caffeine ngaphambi kokulala.
12. Musa ukubukela i-TV kwindawo yokulala.
Ukuba unomdla wokubukela ifilimu enomdla, kodwa lixesha lokulala - bhala phantsi. Ngaba unaloo thuba? Emva koko umbukeli uya kufuneka anqabe. I-TV kumbhede iya kuqinisa ingqwalasela yakho. Yaye ukuba uthe walala neTV, unokukuvusa ebusuku.
13. Musa ukutshaya ngaphambi kokulala.
I-Nicotine iyishukumisayo esinamandla, ngoko ukutshaya phambi kombhede kunokukwenza ukuba uvuke rhoqo. Qinisekisa ukuba ugwayi wakho wokugqibela ngosuku utshaya ubuncinane kwiiyure ezingama-4 ngaphambi kokulala. Kungathatha ixesha elithile ukuba umzimba wakho usetyenziswe, kodwa uya kuphawula umehluko kwiiveki ezimbalwa! Ubuthongo bakho buya kuphucula ngokucacileyo.
14. Ngaba umlotha wakho ukhululekile ngokwaneleyo?
Ukuba awunakunqwenela kwimilenze yakho, mhlawumbi kunciphisa umgangatho wobuthongo bakho. Faka umsila ku vavanyo olunjalo: thatha umquba phakathi kwaye uphakamise. Ukuba amaqela axhomekile - ixesha lokuthenga elitsha!
15. Ukuba awukwazi ukulala - ungalali embhedeni.
Ukuba sele usuphaphile, vuka. Ndikholelwe, ukususela ebuthongweni bokulala kunye nokucokisa iingcinga entloko yam, ubuthongo abuyi kuza. Uza kubuna ngaphezulu. Hlala uye wenze into ephumayo. Funda incwadi okanye usela isiselo sesiselo. Lindela uze uqale ukulala, ngaphambi kokubuyela ekulala.
16. Nceda umzimba uphumule.
Ngamanye amaxesha uxinzelelo lunokwenza umzimba wakho ube "nzima" kwaye unzima. Ngaloo nto izihlunu zisesithandathu, kwaye kunzima ukuphumla. Akuzange nancedise nabani na ukuba balale ubusuku obuhle. Zama ukusebenzisa okukhethekileyo ukuze ukhulule umzimba wakho ngokusemandleni akho. Ngokuyisiseko, zisekelwe ekuphefumuleni okufanelekileyo nokucamngca. Ungafunda ngabo kwiincwadi kwi-yoga.
17. Nciphisa ubunzima.
Ukuba unesisindo esincinci, ukulahlekelwa kwamapounds angaphezulu kunokufumana imiphumo emihle. Uza kuziva unamandla ngakumbi emini, kwaye kuya kuba ngaphantsi kwe-insomnia. Kwakhona, amathuba okuba i-apnea yintlungu yokulala, apho abantu bavame ukuvuka ebusuku.
18. Ngaba umculo unokunceda?
Ewe, ngokuqinisekileyo, unako. Kucacile ukuba umculo kufanele ufanele. Akunakwenzeka ukuba uya kulala phantsi kwelitye elikhulu okanye into enjalo. Khetha ukuzola, umculo womculo, mhlawumbi ngaphandle kwamagama (njengoko umbhalo uphazamisa). Abantu abaninzi basebenzisa izandi zendalo ngokuthi "zithuthuzele". Ngoku kukho inani leedkski ezifanayo. Thatha yakho-kwaye ulale.
19. Gwema ukusela utswala ngaphambi kokulala.
Ewe, iiglasi ezimbalwa zewayini zinokukunceda ulale. Kodwa oku kuya kunciphisa umgangatho wobuthongo: uya kuziva udekile ngosuku olulandelayo kwaye uya kuvuka ebusuku. Kungcono ukuphepha utywala ngaphambi kokulala, ukuba kunokwenzeka.
20. Ngaba abantwana bakho banqanda ukulala?
Ukuba abantwana bakho bavuka ebusuku - le ngxaki yangempela. Ewe, yonke into ixhomekeke kwisizathu esisisiseko. Ukuba umntwana uyagula kwaye ufuna ukuba uqaphele rhoqo, yiba nesineke. Ayi kuhlala ngonaphakade. Impilo yomntwana kule meko iyabiza. Ukuba abantwana bakho abalala kakuhle ngenxa yokwesaba okwehlukeneyo, ukuxhatshazwa kakhulu emini okanye ngenxa yesizathu esithile - ukulungisa le ngxaki. Fumana isizathu kwaye uyisuse. Ukuba awukwazi ukuzigqiba isigqibo - xhumana nomntwana wengqondo.
21. Qinisekisa ukuba igumbi lakho lokulala linokushisa okulungileyo.
Xa ushushu kakhulu okanye ubanda kakhulu, awukwazi ukulala. Iqondo lokushisa elifanelekileyo kulo mzekelo ngu-16 - 18 ° C. Ezinye zezinto zibonakala zimbalwa. Ewe, unokuzisa ukushisa kuma-20 ° C. Kodwa oku kukukhulu!
22. Qaphela indlela.
Zama ukulala ngexesha elifanayo ubusuku bonke, kwaye uvuke ngexesha elifanayo njalo ekuseni. Umzimba wakho, ungena kwi-regime engunaphakade, unokusebenza imimangaliso! Ukuba ufuna ukuhlala ixesha elide embhedeni - vumela oku. Akuyi kuba yingozi. Iwashi lakho le-biological liza kubuyela ngokuqhelekileyo kwakhona.
23. Zinike ixesha lokuphumla.
Ungalindelanga ukuba uya kuhamba njengesikweleyilo kwisondo lonke, uze ulale kwaye ukhawuleze kwaye ulale. Umzimba wakho udinga ixesha lokuphumla. Ukuba unako, sichitha isigamu seyure kwindawo yokuhlamba okuphumayo, ukufunda incwadi okanye umculo ophumayo.
24. Vala ifowuni!
Nakho ikhomputha. Akufanele uhlale uqaphile kwaye ulindele ukuba umntu adibanise nawe xa uzama ukulala. Xa ulala embhedeni - vula yonke into!
25. Zama i-hypnosis.
Kuyavakala kungamangalisa, kodwa kuya kuba yindlela efanelekileyo yokuphuma. Kukho umgangatho wonke wokuphilisa izifo zengqondo (i-apnea yenye yazo) ngoncedo lwe-hypnosis. Endaweni yakho akukho ziingcali? Zama iingcebiso malunga nomntu ngamnye. Kukho neencwadi ezihlukeneyo ekuziphuculeni okanye ekuziphatheni ngokwazo, nto leyo inokuba yinto enye. Okanye ii-CD kunye nezikhokelo zokucamngca kunye nokuzithiba, ezinokukunceda.
26. Ukuxinezeleka.
Kwabanye abantu, ukuxinezeleka kuyintlekele ngokwenene. Omnye "wakhe" kunye nokulala. Ukuba ucinga ukuba imbangela ingaba yintlungu, cela udokotela wakho ukuba unokukunceda unyango.
27. Qinisekisa izinga lakho lokulala.
Inombono oqhelekileyo kukuba sonke sidinga iiyure eziyi-8 zokulala ngosuku. Kodwa iiphononongo zibonise ukuba abanye abantu banele ngokwaneleyo 4, kwaye abanye badinga ukufikelela kwiiyure ezili-10 zokulala. Zama ukuqaphela okulungileyo kuwe-kwaye unamathele kuyo.
28. Ngamanye amaxesha kuyinto evamile ukuvuka ebusuku.
Xa silala, ngokuqinisekileyo sihamba ngeendlela ezi-5 zokulala. Kwaye kulungile ukuvuka ebusuku, xa usuhambe kuzo zonke i-5 kwaye uqale nge-1 kwakhona! Fumana ulwazi oluthe nkcukacha malunga nezigaba zobuthongo bakho kwaye ungasabi phambi kwexesha.
29. Khuthaza amandla akho.
Enyanisweni, ngokuqinisekileyo ezi mabhunga zichazwe ngasentla. Kodwa ukungena kwabo kungathatha ixesha. Ngoko ukuba unesidingo sokwandisa amandla okwangoku - zama isetyenziswe ngokuzenzekelayo.
30. Okwandisa amandla akho ngokutya.
Kukho inani leemveliso ezinokuthi zijobe amandla ngokukhawuleza. Le mijelo yamandla, i-muesli, ithokoleta. Musa nje ukusebenzisa kakubi iziphuzo zamandla!