Inyani lokwenyaniso: zonke izifo zivela kwiimbilini, ukulala ngenxa yokulala-bungoko kukubangelwa ukhathazeka kwamanzi. Umonakalo obangelwa ukusilala kukugqithiswa okukhulu komzimba wonke, iintloko zentlungu kunye nokuxakeka, ukunyuka kwesigxina somzimba, ukungonakaliswa kwempilo yengqondo, ebonakala ngokubonakalayo. Ngokukhawuleza ukuba ulale, usebenzise izilungiso zabantu, uya kuba nomdla kwimeko eninzi yabantu abajongene nale miqondiso.
Umxholo kunye nezizathu
Masiqale siqonde indlela "yokulala" kunye neempawu zayo. Ukungazinzi kuthetha ukuphazamiseka kokulala, kuboniswe ubunzima bokulala. Isizathu esona siqhelekileyo sale nzekayo ngumthwalo wentlalo-yengqondo yomntu. Esinye isizathu esibalulekileyo kukuphulwa kwesigxina sokulala nokuvuka, umzekelo, kumsebenzi wokutshintsha, xa iimeko zeshedyuli yokusebenza zidinga ukuphulwa. Ngokuqhelekileyo iziphazamiso ezinjalo zichaphazela ulutsha, isizathu sihlala phantsi phambi kwekhompyutheni ebusuku, ngenxa yoko, isandi sabo sokulala nokuphaphazeka kuyaphazamiseka: ubusuku bonke phambi kwikhomputha, kusasa kusasa ngaphambi kwemini okanye iiyure ezingama-24 ngaphandle kokulala xa uye esikolweni ekuseni. Oku akusebenzi nje kuphela kwiintsholongwane, kodwa nakubantu abadala abadala, ababa ngumkhwa. Ingxolo yasekuhlaleni "ukungcola", ukusetyenziswa ngokugqithiseleyo kotywala, ukutya okunamafutha, kukhokelela ekungabikho kokulala.
Ziziphi iindlela zokwenza unyango kulo mzekelo?
Indlela elula kunye neyona ndlela ixhaphakileyo yokulawula ukulala ngokukhawuleza kukusetyenziswa kwamachiza e-hypnotic. Nangona kunjalo, abazenzeli ngokwabo ukuphelisa imbambano yenkinga, kodwa yenze ukuba iphupha libe namandla ngakumbi ixesha elithile. Impembelelo echaphazelekayo yecandelo lalo mayeza kukuphuhliswa kwezenzo zomzimba kubo, xa bengasenayo ingozi eqhelekileyo kuyo. Ngenxa yoko, kuyadingeka umthamo okhulayo weepilisi zokulala, oku kunokukhokelela ekutyhefweni kunye nokunyamekela esibhedlele isigulane ukugcina ubomi bakhe! Kwakhona, ukusetyenziswa kweziyobisi kunye nezidakamizwa zonyango kubangela ukuphulwa kwezigaba ezithile zokulala kwe-cortex ye-cerebral. Yingakho ezi ndlela zokuphatha ukulala zifihla ingxaki ngexesha elithile, kodwa ungancedi ukuba lipheliswe. Ungadla kwiimeko ezinzima kunye nexesha elincinci.
Iingcebiso
Imithetho yokuqala elula yokunyangwa kokulala: ungadli ixabiso elikhulu lokutya, kunye namafutha kunye nenyama (njengoko kwaziwa, inyama inomphumo onomdla kwi-nervous system system), kunye neziphuzo ezinomdla ezifana nekhofi, i-tea eqinile, i-coca-cola nabanye. Akufanelekanga, ngokuqhelekileyo, ukusela ezininzi zotywala ebusuku. Umzimba kufuneka usebenze kakhulu, ngokukodwa, iinjongo zokucutshungulwa kwawo, okukhokelela ekukhuthazeni ukuchama okuqhelekileyo kwaye ke ungasalali. Ukuba uhlala usela nayiphi na imithi kusihlwa, funda ngokucophelela ukubunjwa kwi-annotation okanye ubuze ugqirha wakho: ngaba ezi macwecwe ziqukethe i-cafeine okanye ezinye izinto ezixhamlayo.
Fundisa umzimba wakho ukuba ulale ngexesha elifanayo, ngoko kuya kuba lula kuye ukuba angene kwiqela elicwangcisiweyo lokuba "alele." Ngaphambi kokulala, unokubukela i-TV: ukusasazwa okanye ukuzonwabisa kwiifilimi zoluhlobo okanye into enomdla, ngenxa yomphefumlo. Ungabandakanyi ukubukela ubusuku bee-movie ezibuhlungu, izinto ezithandekayo, amafilimu amanyathelo kunye nezinto zonke eziyoyikisayo kwaye zivuselele inkqubo yakho yeentlanzi. Kunoko, funda incwadi enhle ngaphambi kokulala, yenza i-yoga, uphumule ukuzivocavoca, mamela umculo ohambelana nokuphumula. Izandi zendalo, ezifana: isandi semvula, ukugquma kwamaqabunga, ukurhweba kolwandle, ukulungelelanisa. Kwakhona, indlu yokuhlambela efudumele ngaphambi kokulala, mhlawumbi nge-foam okanye i-oyile, enee-aromas ezimnandi ezikhuthaza ukuphumla. Ngobusuku kuhamba evulekileyo kuya kuba negalelo ekukhathala, okuya kubangela amathuba okulala.
I-mateti ebhedini kufuneka ibe yi-elastic, ivumelane nokunyakaza komzimba, iilenen ezenziwe kwiimbumba zendalo ezithatha umswakama. Isikhundla esifanelekileyo somzimba wokulala silapha emva, esolula iingalo zakhe kunye nomzimba. Akukhuthazwa ukuba ulale kwicala lasekhohlo, njengoko intliziyo ifakwe. Kwakhona, akubalulekanga ukuba uphumelele kwigumbi ngaphambi kokuba ulale, akukho oksijini okwaneleyo kwigumbi elithengayo, elivimbela ukuzola, ukuphefumla, kwaye, ngoko ke, ukulala. Ukuphefumula kufanele kube yinyameko kwaye iphuze, ibuyisela kwakhona kwaye iguqule uxolo. Njengoko kucetyiswa kumachiza ase-oriental ayurvedic, kuyincedo ukulungiswa kokulala ukuphefumula ngeqabunga lesobunxele, ukuphefumula okunjalo ukulungele ukuphumla. Kwaye kunene, ngokuchaseneyo, ukuvuka.
Izigulane zabantu
Enye yeendlela ezilula kunye neyona ndlela ifumaneka kakhulu ingilazi yobisi olufudumele kunye nobusi ngaphambi kokulala, isifo sengqondo sisabamba indima apha, oko kukuthi, umntu kufuneka akholelwe ukuba kuya kunceda ukuba alele. Ukunciphisa i-herbal teas nazo zilungile. Eyokuqala, kunjalo, ingcambu eyaziwayo ye-valerian, ngoko iintyatyambo ze-lavender ezomileyo, itiye le-lime, amaqabunga ebusika, amazambane amnandi kunye nabanye.
Enye yezilwanyana zamandulo ezivivinyelwe ukulala ngenxa yokungabikho kwindleko phantse zonke ihlabathi zehlabathi zinconywa iwayini njengepilisi yokulala elula. Nangona kunjalo, le recipe isebenza kubantu abahlukeneyo ngeendlela ezahlukeneyo. I-30-50 yewayini kuphela ikwazi ukukhawulezisa ukuqala kwesigaba sokulala. Abafazi abakhulelweyo le mpendulo yomntu iyaphikiswa.
Unamandla, ubuthongo obunempilo buncedisa ekusebenziseni isahlulo se-anyanisi ubusuku.
Kwakhona ulala, usebenzisa iindlela ezilandelayo, kunokwenzeka kwaye ngoncedo lweoli ye-lavender, eyaziwayo ngeempahla zayo eziqabulayo. Yongeza kuhlamba olufudumele, uhlambe i-whiskey ngaphambi kokulala okanye ubophe isikhwama phezu kombhede kunye neentyantyambo ezomileyo ze-lavender, umjunipha, i-lemon balm, i-mint, ngoko ukulala okunamandla kuya kuthatha ixesha elide.
Into ephambili, yiqonda ngezizathu zokuxhatshazwa kweentlanzi, nokuba ngaba kwintsapho okanye emsebenzini. Ukuxhalabisa kunye nokukhathazeka kwengqondo okusivimbela ukulala nokubona amaphupha amnandi.