Wonke umntu uyazi ngokulala, kodwa bambalwa abazi ngezizathu zalo. I-insomnia idla ngokubandezeleka ngabasebenzi. Basebenzisa amandla amaninzi kunye namandla, bavame ukusebenza ngokugqithiseleyo, kwaye ubuthongo babo buphazamisekile ngokusela indebe yekhofi. Kodwa ikhofi ayinakudambisa ukukhathala, kodwa ingonwabile ixesha elifutshane, ukukhathala kukhula.
Ngombhede ongenakhathazeka, umntu ulele ngokulala kwaye akafumananga indawo ekhululekile, oku kungabangela ukulala. Umbuzo ungasombululwa xa usebenzisa imilenze yamathambo kunye neemitha. Ukulala kubo akuzuzisi nje kwimpilo, kodwa kukhululekile.
Ukusalalisa kuchaphazela abantu abanokhathazeka kwenkqubo yokutya okanye ukukhathala. Ingabonakala kubantu abanobuhlungu bokuphefumla, ukuhlahlela ukukhwehlela, ukuphazamiseka kokujikeleza.
Amanyathelo okulwa nokulala
Kubalulekile ukuthobela ubuthongo. Ngobusuku uhamba emoyeni omtsha ngaphambi kokulala ukuncedisa ukulala. Ukususela kwimisebenzi yengqondo ngaphambi kokulala ixesha kufuneka ufune. Isidlo kufuneka senziwe kwangaphambili kwaye kungekhona kakhulu, kwaye kungekhona ngaphambi kokuba iphupha. Ngaphambi kokulala, kufuneka uthathe ibhafu elifudumele. 200 ml yobisi kuya kukunceda ulale kwaye ulale ngokuthula.
Isiluleko somntu sokulala ngongobunzima ioli ye-lavender. Ngaphambi kokulala, kufuneka udle isahluko seswekile ngamaconsi ama-2 eoli ye-lavender okanye i-smear eneoli ye-whisky lavender.
Izindlela ezi-6 eziphumelelayo zokunqoba ukusilala
1. Udinga ukulala emsikeni ophantsi kwicala lakho lesobunxele okanye kwisisu sakho, oku kuya kukunceda ukuphucula umsebenzi wezilwanyana kunye nokukunceda ulale.
2. Ventilate igumbi ngaphambi kokulala. Ungadli itiye eqinile okanye utywala ubusuku, kuphazamisa ubuthongo kuphela.
3. Umquba wemifuno uya kunceda ekusilaleni, oku kuvela kumagqabi e-mint, i-hazel, i-laurel, i-fern, kunye namaqabunga e-oregano, i-geranium, i-petals, ama-aes of hops, iipinele. Ungasebenzisa izityalo ezahlukeneyo. Gcwalisa ngeemithwalo, uze uzime kwibhetri yokufudumeza. Ngaphantsi komlambo, unokubeka isikhwama se-hops, ngokukhawuleza kukuzisa iphupha.
4. Ukuhlamba okufudumayo kunye nokudibanisa kweoli ecocekileyo-i-orange, i-chamomile, i-mint, umhluzi we-valerian, i-infusions ye-herbs, i-oregano, i-calintula, inaliti, iya kunceda. Emva kokuhlamba okunjalo, u-oyile okanye umhluzi, akudingeki ukuba uzenzele ithawula, uze ulale.
5. Ncedisa ukutyunjwa kweedon ye-hops, i-cumin, imbewu ye-hemp, amajikijolo kunye ne-bark ye-viburnum, i-valerian, i-infusions kwiingcambu ze-elderberry, i-decoctions ye-sage, i-chamomile, i-pumpkin kunye nobusi, i-hawthorn, ngaphambi kokulala.
6. Ukwenza igumbi lokulala lifanelekile ukulala, kufuneka uphephe ingxolo, ususe iintyatyambo ngeephunga ezibukhali, ucoceko olubukhali, uphephe amathoni obomvu.
Ungayinceda njani enye ukunqoba ukulala?
Xa isifo sokulala sisifikile kuthi, into esiyithandiyo kukuba silale, kwaye sicinga imvu, neendlovu, kwaye ekugqibeleni, ziphosa kwaye zibuye zize zifike. Ngoku, ukuba kukho ikhuseli ekhuselekileyo neyendalo yonke yokulala, kodwa, ngelishwa, ayilange iqulunqwe, kwaye ezinye iipilisi nazo zineempembelelo. Unokuziphoqa ukuba ulale ngenye indlela efanelekileyo.
1. Ngeempahla zakho, cima iingxaki zakho zemihla ngemihla
Asiyi kulala ngenxa yokuba iingxakeko zethu kunye nokuxhalabisa kwethu kusithintela ukuba siphumle. Kufuneka uqhube yonke imvakalelo emibi kuwe, oku kukhwele, intukuthelo, umsindo. Njengoko umzekeliso uthi, abantu abanomona abawuthathi iphupha, ngoko gxininisa into enhle, kwaye musa ukwakha izicwangciso zempindezelo ebusuku.
2. Ukuphulaphula ingxolo yomculo okanye umculo kaMoses
Xa kuthelekiswa neminye imisebenzi, iingoma zikaMozart ezinokulala ngendlala zinefuthe lokunyanga. Benza ukuba banelisekile, bajonge ukunyanzeliswa kwegazi. Yaye ukuba i-classic ingasebenzi kuwe, vele uvule umtshini. Wena kwi-akhawunti engama-2 uza kugqitywa yi-monotony ye-buzz yakhe.
3. Yenza inja ngokwakho
Nciphisa uxhulumaniso loxinzelelo kunye nomhlobo wakhe onamaqhina amane. Emva koko uyayifunayo okanye ayikho, kodwa kufuneka uphume esitalato kunye nenja kusihlwa. Ukuhamba ngaphambi kokulala kuthoba kakuhle inkqubo ye-nervous, kwaye ikunikezela ngokulala okude kunye nokuvakala.
4. Nika umzimba umzimba umthwalo
Wena, ewe, waphawula ukuba uye wajikeleza yonke imini, kwaye ngokuhlwa uvele uwa ekukhathala. Kodwa akudingeki ukuba uzinike ixesha lonke ukukhathala, kuba ukhululekile ukulala, kodwa kufuneka uzinikele ngosuku lomsebenzi oqhelekileyo.
5. Akukho mfuneko yokutya ebusuku
Emva kweeyure ezingama-19 akudingeki ukuba ukhulule umzimba ngokutya. Kwaye akukhuthazwa ukuba ulale elambileyo, kuba ubuthongo buya kuphazamisa kwaye ukugqithisa esiswini awukwazi ukulala ixesha elide. Ngoko ke, ukuba ungenayo isidlo sakusihlwa, kufuneka uphuze iglasi ye yogurt okanye udle i yogurt.
6. Thatha ibhafu
Ukuphumla ukukunceda ukuhlamba elwandle ityuwa okanye i-pine extract. Ubungakanani benkqubo kufuneka kube yimaminithi engama-20, kwaye ukushisa kwamanzi akufanele kube ngaphezu kwama-37 degrees. Bese uya kulala kwaye ukulala kwakho kuya kuhamba.
7. Kufuneka ulale ngexesha elifanayo
Ukuba uhambelana nombuso, umzimba wakho uza kukuxelela ukuba ngamaxesha athile ixesha lokulala. Ngokomyinge, abadala kufuneka balele ubuncinane ubuncinane iiyure eziyi-8, kwaye abantwana banconywa ukuba balale ubuncinane iiyure ezili-10.
8. Thatha incwadi engathandekiyo
Inokuqinisekisa ukuba ukulala ngokukhawuleza, abanye banokuchaphazeleka ngegrama yolwimi lwangaphandle. Ukuba kukho into ebonakala ingathandeki kuthi, uxinzelelo lwegazi luyaphantsi, i-yawn ibonakala, ukubonakaliswa kweengxaki kubonakala kwaye ufuna ngokwenene ukulala.
9. Fakela ezinyaweni ibhotile ngamanzi afudumele okanye i-pad heat
Ukufudumala kuyamkhwelisa. Unako kwakhona ngenye indlela, ukwenza oku, phakamisa ingubo kwaye ubhalele ixesha elithile. Kubalulekile ukuba uhlupheke, nangona kukho ukukhupha. Emva koko uzigubungele ngengubo, uza kuziva uvakalelwa kwintswelo kunye nokufudumala, kwaye umbhede uya kubonakala ukhululekile.
10. Ngaphambi kokuba ulale, yisele ingilazi yobisi olufudumeleyo
Kuya kunceda ukuphumla nokuzola. Ukongezelela, ubusi banamacandelo afanayo afakwe kwiipilisi zokulala. Kodwa ukuba umntu unobungozi obusika, ke le ndlela ayiyi kusebenza kuwe.
11. Ukulala ngesondo
Le ndlela ibonakaliswe ngeenkulungwane eziqhelekileyo zisetyenziswe ngabantu abaninzi ngenxa yokulala. Emva kokuba sele ikhutshiwe, nganye iseli yomzimba iphumla, kwaye siyancipha, kwaye izinto ezijongene nephupha zikhutshwa.
Ngoku siyazi malunga neendlela ezi-6 ezona zichanekileyo zokunqoba ukulala. Asikho isidingo sokukhathazeka ngokulala, ezi zihlandlo zingakhokelela ekudeni. Yaye xa kungekho miphumo yomntu inokunqoba ukunqongophala, kufuneka ufunde ugqirha.