Ngokutsho kwiprofesa nomqeshwa we-Somnological Centre yoLawulo loMphathiswa wezeMpilo waseRussian Federation, uAlexandro Vein, abantu baye bayeka ukulala njengokuba umzimba ufuna. UJan Hindmarch, intloko yeSebe leyunivesiti yaseGlorford, eSyrey, ukholelwa ukuba ixesha eliqhelekileyo lokulala kufuneka libe phakathi kwama-3 no-9 iiyure. Kodwa inyaniso yonke into ayikho emkhatsini, kodwa kumgangatho wayo. Kungakhathaliseki ukuba silala ngokwaneleyo okanye ayixhomekeke okokuqala kwiimeko ezininzi, ezichaphazela ngqo ukulala-ukushisa kwomoya kwigumbi lokulala, urhulumente wosuku kunye newashi le-alamu. Ukuba awuhlali ujabule ngendlela olala ngayo, zama ukutshintsha ubuncinane ezinye zezi zinto.
Ukulala ikhefu
Ekubhedeni kuyimfuneko ukuba ulale kuphela kulao maxesha xa iphupha liza kusebenza ngempumelelo, utshilo onguprofesa omnye. Unika inkqubo ekhethekileyo evivinywe likhulu lamavolontiya. Isiseko salo silele ekubeni umntu obala indlela yokulala ebuncinci kwiinkcukacha ezincinci, uya kufumana ubuthongo obaneleyo kwiiyure ezine, esebenzisa lonke ixesha elisele lemihla yobomi obunamandla.
Cwangciso so ku sebenza
Dweba "ishedyuli yokulala", ngelixa ulahla ubuthongo usuku lonke. Ukuvuka ngehora leshumi elinanye ekuseni, linda kuze kube phakathi kobusuku bobusuku uze ukhangele imeko yakho. Thatha iphepha elilodwa kunye kwaye uqaphele ixesha lokufika kwesibindi esilandelayo (qi kelela ubungakanani kwizinga lesithathu). Ukuze wenze uvavanyo "luhlambuluke", zama ukubambelela kude kube yintsimbi yeshumi elinesibini ubusuku obulandelayo. Ngenxa yoko, uya kukwazi ukufumana ishedyuli apho kuboniswe khona ixesha elininzi lokulala ngenxa yokulala: imini nobusuku. Ukuba ulala embhedeni kwenye yalezi zihlandlo kwaye ulala iiyure ezine, kuya kuba lula kuwe ukuba ujonge, kunokuba wenze emva kokuchitha ubusuku bonke embhedeni. Ngoko ke kufuneka ufikelele kwisicwangciso sezinto oza kufuneka uchithe iiyure ezingama-20 ukuphuma ebhedeni .
Ukuphakamisa amabutho
Ukuze umzimba wakho uhambe ngokukhawuleza kwaye kulula ukusuka ekulaleni komsebenzi, qalisa ekuseni yakho ngomculo kunye nokuzivocavoca okhethekileyo. Ubunzima bokuzivocavoca kufuneka ukuba zibandakanya ukuvuthwa kwe-gymnastics, ukunweba, ukuhamba kwemidaniso kunye nokuzivocavoca kwe-aerobic - ukuhamba, ukuhamba, njl. Kuhle ukuthabatha i-yoga kunye ne-oriental-imizuzu eyi-15, oya kuchitha kuyo "poszopokoya" (sava dana), ngokufanelekileyo ubeke iindidi ezintathu zokulala ubusuku.
I-Perfume yokulala
Emzabalazweni wobuthongo obugqibeleleyo, i-vitamin B6 idlala indima ebalulekileyo, eninzi iqulethwe kwi-shrimps, i-salmon, ibhanana, i-lentils kunye namazambane. Umlingani wakhe nguVithamini A, ongayifumana ngobuninzi kwiitamatati, i-karoti, i-lettuce, i-broccoli nesibindi. Amachiza anamandla anxibayo, aneengqungquthela zomnqweno, i-hops, i-valerian, i-melissa ye-medicinal, i-wort yase-St. John kunye ne-herpast - yonke le mifuno ifanele isetyenziswe kwi-decoction ekhethekileyo. Ukongeza kule nto kwiiprosemmesi ungayifumana itekisi, ngokuqinisekileyo, iyabiza kakhulu, kodwa yonke imveliso yokuvelisa i-viscose idibene kwiimilinganiselo ezifunekayo. Nonke nifuna nje ukuthulula iintonga zale qoqo ngamanzi abilayo.
Ewe, ukuba ufuna ukukhawuleza kwaye ufumane umbane omtsha, uphuze i-liqueur, ginseng okanye eleutherococcus.
I-Spa njengomthombo wobuthongo obugqibeleleyo
Ungalokothi uhoye iinkqubo zetonon, kuba zikunceda nje kuphela ukunyamekela umzimba wakho, kodwa ukuphucula ngokupheleleyo. Kwaye abahlobo abalungileyo bephupha elilungileyo kukuba:
Hydromassage
Unesimo esifanelekileyo sokuya kubhabha, izibonelelo ezivuselelayo kunye nokuzaliswa kwamanzi olwandle. Emva koko unokwenza umsila ophantsi kwamanzi. Uxinzelelo olulingana neemimandla ezintlanu alunakukhathazeka, kodwa luzisa umphumo walo.
Ulwaphulo lwamatye
Ukuhlawula ngamatye atshisayo okuvela emoyeni kukhululeka.
Ukuphumla kwamanzi
Oku kuphumla kweeyure ezimbini. Ngeli xesha lexesha, uhlawula kunye nokugqitywa kwamanxweme kunye neoli ekhethekileyo.
Bath Moroccan Bath
Le ndlela yokukhathala ifaneleka ezimbini - kumema intombi kunye nokulwa nesilungileyo.
Akukho ukukhanya okanye i-zorya
Ukugula okuqhelekileyo kwabo bonke abahambi kuthathwa njengokuba yi-jetlag okanye ukungasebenzi kumzimba, okwenzeka ngenxa yokuphulwa kombuso obangelwa iindiza ezide (transatlantic) kunye nokutshintsha ngokukhawuleza kwimimandla yexesha. Iimpawu eziphambili zezi zifo zidlalwa njengobuthongo okanye ukulala, ukudideka ngexesha, ukuxakeka, nokudibanisa.
Ukuba udinga ukuchitha iiyure ezingama-4 kwi-plane, thatha amanyathelo ukuze ungathinteli impilo yakho. I-hormone i-melatonin inokukunceda ukuba uhlangabezane ne-jetlag, enokufumaneka ngobuninzi ngokuvakashela i-solarium. Ngendlela, ukuvuselela zonke izakhiwo zangaphakathi zomzimba, kuyimfuneko ukutyelela iseshoni yokumanyula okanye ukunyusa i-acupressure.
Kwiintsuku ezimbalwa ngaphambi kwendiza ezayo, banamathela ekutheni ukungathathi hlangothi. Kwakhona, ungakhohlwa ukuhamba phakathi kwe-nap elifutshane kunye nexesha elikhululekile lokuvuka, umzekelo, ukulala nganye iiyure ezintlanu iiyure ezine.
Umgibe wamaphupha
Ngokuphindaphindiweyo, iphupha lethu linokulungeleka ngenxa yokuba sihlanjululwa yimibhozo yokufa okanye ukudideka okupheleleyo kwamaphupha okuxhalabisa. Ngokusoloko ekhetha intsingiselo yakhe kwincwadi yephupha, akukho nto ngaphezu kokuchitha ixesha, kuba iphupha elifanayo lingaphathwa ngokungafaniyo kuxhomekeke kwiimeko kunye nomntu. Njengoko uFranud wathi: "Imvelaphi yazo zonke iinjongo zingaphakathi okanye zangaphandle." Ukulandela oku, ukuchazwa kwamaphupha kufanele kube kukuchazwa "kweengxowankulu zengqondo": iimbulana zobuntwana, iimbonakalo ezifunyenweyo ngosuku lwamava.
Musa ukukhawulela ukubaluleka okukhulu "kwamaphupha aqhelekileyo": phantse yonke inyana yesibini inenxiwa yezinyo, iindwendwe ezisezulwini kwaye ihamba kwindawo ehambahambayo ukuba ikhuphe ... Isizathu saloo maphupha, ngokusho ngoFrud, sisenzo somoya okhupha ngaphandle - iingubo ezilele, i-tooth, isandi esibukhali , ingalo iphonswe ngasemva. Ngoko, ukubaluleka kwezophupha, uvele ulahlekelwe ukukwazi ukulala kakuhle; Ukulala, uqala ukuziva ngeengcinga ezilungileyo ukuba iphupha elithile linxulumene ngqo kubomi bakho nakwixesha elizayo.
Ekugqibeleni, hlalutya zonke iimeko apho ulala khona kwaye wenze izigqibo ezizodwa kuwe. Ukuba kunzima ukuba ufumane into engalunganga ngayo ubuthongo bakho obuhle, qhagamshelana nengcali yeengqondo onokukwazi ukubona isizathu sokungabikho kokulala kwakho. Khumbula ukuba kukho ukuphazamiseka kokulala okufuneka uphathwe ngoncedo lwenkcazo yeyeza.