Abantwana banesidingo esandayo sokulala, umntu osemgangathweni ezandleni zikaMorpheus kufuneka achithe iiyure eziyi-8. Inketho efanelekileyo yithuba elenza kube lula ukuhlala uphapheme kwaye uzive uphumule emini. I-10% inelisekile ngeeyure ezingama-6, ngelixa abanye bathatha iiyure ezili-9.
Ukulala ubusuku obuninzi banele ukuba kubangele ukukhathazeka, ukuxhalabisa, ukungakwazi ukugxila. Ukuba umntu uhlala ebhekene nokungabikho kokulala, oku kubangela ukuguga kwangaphambili kwesikhumba, ukukhuluphala, isifo sikashukela, izifo zenhliziyo. Kule ngxaki, umntu ngamnye unokuzikhusela xa elele embhedeni ngexesha. Ukuba ubuthongo buhamba, kufuneka uthathe amanyathelo okulungisa imeko.
Yintoni ekhusela ubuthongo
Ukuxhalabisa nokuxinezeleka kubangelwa yizinto ezibangela ukulala. Ngakolunye uhlangothi, zandisa ukhenketho kwe-hormone cortisol, yi-hormone esenza sivuke. Ngakolunye uhlangothi banikela ukutya "ukuhlafuna iziganeko ezingathandekiyo kulo lonke ubusuku, ngenxa yoko kungasivumeli ukuba sinciphise.
Iimeko ezingenakukhathazeka - ukufudumala, ukukhanya, isandi, i-mattress enzima njalonjalo.
Ubuninzi bokusebenza ngokomzimba nangokwengqondo ngokuhlwa.
Ukutya - emva kwexesha, ixesha elininzi, iiprotheyini okanye amafutha, ukusela iziphuzo zamandla emini.
Kwimizimba yabasetyhini, ukukhulelwa kunye neentsuku ezibalulekileyo zifihliwe yi-hormone elawula "inkqubo yokuvuka-sleep". Ukudandatheka kukuchaphazela ukulala, kubonakala kusasa, ngohlobo lokuvusela okubukhali, kwaye emva koko awukwazi ukulala.
Ukuhlwa, ukulala ixesha elide, kunciphisa inani lokulala ebusuku. Ukuba uhlala uhanjelwe ngongqimba, oku kukuthintela usuku ukukholisa ubomi obuqhelekileyo, kwaye kufuneka udibane nodokotela. Unako ukubonelela ngeendlela ezahlukeneyo zokusombulula le ngxaki kwiiseshoni ze-psychotherapy, ukuzivocavoca nokuzilalisa iipilisi. Kodwa ukuba ngexesha elihle iphupha liphukile, ngoko ulungelelanise, masithathe ezi zinto
Amanqanaba asixhenxe kuMorpheus
1. Yakha indawo yakho
Ukubeka umbhede emnyango okanye kwiwindow akuchazwa ngabaphengululi beNtshona okanye bulumko. Ngenxa yengxolo enokwenzeka, ukukhanya, ulungelelwano, ukuhamba kwamandla amaninzi, ngenxa yengqiqo engqondweni. Akukho mfuneko yokuyigcina ebhedeni, kwaye umatshini ofanelekileyo uza kukunika inyaniso kunye nokholo iminyaka elishumi, unikeze amaphupha amnandi kunye nokulala okuvakalayo.
I-Melatonin yi-hormone yokulala, iveliswe kakuhle ebumnyameni obumnyama. Le nkunkuma yinto enamandla yokunqanda i-antioxidant, eyancipha ukuguga kweeseli. Ngokuqinisekileyo, kuya kuba ngcono ukutshala imali kwiakhethini eziqinileyo, baya kuba notyalo-mali obuhle kwibala kunye nempilo.
Ukulala ubunjani ufuna ukuthula. Ukusuka kwengxolo ngaphandle kwefestile lakho igumbi lokulala liyakwazi ukufaka iifestile ezimbini eziglasiweyo, kunye nodonga ukuba luhlukane nabamelwane abangenasiphelo, kufuneka ubeke ikhabhinethi ngeencwadi.
Ubuthongo bethu buqukethe imijikelezo emi-4 okanye engama-6, ehlala kwimizuzu eyi-80 ukuya kwi-100. Ngomjikelezo ngamnye, ubuthongo obunokukhawuleza kunye nokukhawuleza, okuthatha malunga nama-75 ekhulwini. Ukulala okuncinci kunceda ukuzalisa iindleko zamandla, kwaye ukukhawuleza kunokubonelela ngokusetyenziswa kwazo zonke iinkcukacha ezitholayo emini.
2. Ukuzala uMkhosi
Njalo kusihlwa "izenzo" zizolile, kwaye zilungele ukuphumla. Kufuneka uthabise uhlambe olufudumeleyo xa ushushu ngamanzi ashisayo, ukushisa komzimba kuphakama, kwaye ukukhawuleza ukulala ubumnyama bufanele bube buthathaka. Ukusela indebe yetiyi yemifuno, sebenzisa ukhilimu wobusuku, funda umculi othakazelisayo, ufune isithandwa sakho. Wonke umntu, ngokwengqiqo yakhe, yakhe izinto ezintle ezithandekayo. Yiya kulala kwaye uvuke ngexesha elinye. Ubuthongo obuqala phambi kobusuku bobusuku kukuvumela ukuba uphucule kakuhle umzimba, kwisithathu sokuqala sobusuku isigaba "esicothayo" sisexesha elide kwaye sinyanzele, zonke iinkqubo zomzimba zivinjelwe, ngaphezu kokuvelisa i-hormone yokukhula, enceda ukuvuselela iiseli.
Ukungabi ncinane kokulala kunganciphisa ukunakekelwa. Njengoko kubalwe ngabososayensi base-US, ngoMvulo emva kokutshintshwa kwesoxesha lasehlotyeni, inani lezengozi emsebenzini ophindwe kabini, yilapho sonke sifuna ukuphakama iyure ngaphambi kwexesha eliqhelekileyo.
3. Gcina isigqi
Ishyethi simisa xa imini nobusuku behamba. Ukuze ube nephupha elihle, akusayi kukwanela ukuphonsa ebumnyameni, kufuneka ufumane ukukhanya okwaneleyo ngexesha lokuvuka. Abantu abajongene nokungazinzi banconywa unyango ngokukhanya. Isifundo eSwitzerland sibonisa ukuba ukuhamba kwimihla ngemihla engamashumi amathathu ngomzuzu kuya kusebenza ngokubuyisela ukulinganisela kunye neenkqubo zokuphulukisa phambi kweso sixhobo esilinganisa ilanga.
Xa ufuna ukulala, umzimba ngokwawo uxelela wena: ukunamathela amehlo, ukunyanzeliswa kwengqalelo, ukukhwabanisa. Le miqondiso ayikwazi ukuphoswa, kuba emva kweeyure ezimbini emva kokulula ukulula.
Njengoko kwavela, ukulala emva kwesidlo sasemini akuhambelani nokutya. Umjikelezo wendalo nje, ngo-14.00 ukushisa komzimba kuncipha kancane, nje ngo-22.00, yikho ke sifuna ukulala. Njengoko izazinzulu ziye zafumanisa, ukuba unobumba obuncinane kulolu hlobo lwemvelo kumsebenzi, kodwa kungekho ngaphezu kwemizuzu engama-20, kunokwenzeka kwisiqingatha sesibini sosuku ukunyusa isivinini sempendulo ngokuphindwe kabili kwaye ukwandise ingqalelo yakho.
4. Kufuneka ukhethile ukutya
Akukhuthazwa ukuba ulale embhedeni ongenalutho, kuba umngcipheko uphakeme, uvuke ekuveleleni kwindlala. Umzimba wethu kwaye ngexesha lokulala lifuna amandla. Ukugcina intliziyo, ukuphefumla kunye nezinye iinkqubo, umzimba wethu uvutha malunga nee-kilocalories ezingama-300. Musa ukutywala, ngenxa yokugaya ukutya, le nkqubo inamandla kakhulu, inokuphazamisa indlela yokulala. Eyona ndlela ingcono ibe yinto yokutya okulula oku-2 iiyure ngaphambi kokulala, kodwa imenyu ifanele ikhethe. Iiprotheni zemvelaphi yezilwanyana - amaqanda, intlanzi, inyama, ukuxhaswa kunye nokusebenza. I-carbohydrate ithe cwaka, ncedise ukuphumla, ukuphucula imvakalelo kwaye, ngoko, ulele. Iipropati ezifanayo ziyi-ginger, ingqolowa, i-legumes, irayisi ebomvu, iimveliso zobisi, ibhanana njalonjalo.
Ngokuhlwa, kungcono ukungaphuzi utswala. Kwimilinganiselo emancinci, ibangela ukuba kubonakale kubonakala, kuphucula ukuvuka ebusuku, kutshintsha isigaba sobushushu obukhulu. Ukuba khona kwikofi, itiye kunye nezinye iziphuzo zamandla, i-caffeine iya kwenza ukuba iphupha lingabi nzulu. I-caffeine isebenza emzimbeni kwenye i-5 okanye iiyure ezingama-6. Xa uyayidla ngakumbi, kwaye emva koko uyakwenza, kuya kuba nzima ukulala ngokwaneleyo. Emva kwe-15.00 akuyimfuneko ukuncika kwikhofi kunye netiyi.
EYiputa yaseYiputa, ukuphucula ubuthongo basebenzisa i-anyanisi. Iqulethe i-sedative, kwaye ipilisi yokulala yendalo.
5. Hambisa phambili
Bathi bafanele baphumule kakuhle, abo benza umsebenzi omhle. Kwaye oku kulungele ukulala ngokuqhelekileyo kufuneka usebenze ngokomzimba ngexesha lomoya omtsha. Kodwa emva kwemithwalo yokuhlwa, kuthatha iiyure eziliqela ukuthobela i-hormone evuya kunye nokunciphisa ubushushu bomzimba.
6. Susa konke okungadingekile
Inketho efanelekileyo iya kuba yilapho igumbi lokulala lingaba naliphi na izithuthi zombane. Nangona xa bebekwe eceleni, bavelisa amaza angenamandla asebenzisana nengqondo. Ukuba ufuna ukuphumla okulungileyo, kufuneka ucime zonke izixhobo. Iifayili kunye neeplacdi ezikhanyayo kufuneka zisuswe, zethu iinkophe azikhuseli ngokupheleleyo kwizinto ezinqabileyo, kwaye ubuthongo luya kuba lukhulu. Xa indawo yokusebenzela ehleli kwigumbi lakho apho ulala khona, ngoko kufuneka uhlukanise indawo ekuphumayo kunye neskrini. Ubani olala ngaphantsi kweeyure ezingama-4, kwandisa amathuba okufumana ubunzima obunzima ngo-70%.
7. Hlaziya
Emva ko-19.00 akukho imfuneko ukucwangcisa naluphi na uqeqesho olunzulu, ukujonga umsebenzi wokulawula, ukuqhuba iingxoxo zengqondo. I-TV, iikhomputha, imidlalo yevidiyo iya kuba yinto enhle ukuyikhuphela ngaphandle, iyakwandisa umsebenzi wengqondo, kwaye ukuze umntu alale ngokuthula, umcimbi kufuneka uhla. Ukuxhalabisa kunomculo othulileyo onomculo, iingcamango ezilula, iingxoxo ezinokuzonwabisa, konke esikuthandayo.
Xa ukhathazekile, awukwazi ukuphumla, zama ukufumana isizathu salesi simo. Iimeko ezinjalo ziba yingqungquthela engqalileyo, okokuqala ufumana, ukusuka apha akufumani ukulala ngokwaneleyo, kwaye emva kokucaphukisa ngenxa yokuba ungenalo ukulala ngokwaneleyo. Njengoko izazi zeengqondo zicebisa, iyure enye ngaphambi kokulala, uhlale ukhululekile esihlalweni, cinga ngezinto zonke ezikukhathazayo. Emva koko, vuka, faka zonke iingcamango zakho engqondweni yakho esihlalweni, uze uzibale malunga nosuku olulandelayo. Kwaye nangona oku kungabonakala kungaqhelekanga, kodwa kusebenza.
Asikho isidingo sokubala iinkunzi zeegusha engqondweni yakho, akudingeki ukuba wenze oku, kungcono ukucinga umlambo wehlathi okanye ulwandle olungaselunxwemeni uze ulale ngokukhawuleza.
8. Ukuphuhlisa iqondo
Ukulala egumbini oyifunayo kwiqondo eliphantsi kwee-16 ukuya kwi-20 degrees. Igumbi lokulala lifuna ukuphuza umoya ngaphambi kokulala.
9. Sebenzisa iiresiphi zendabuko
Kwaye nangona bengenzi amachiza, banokubuyisela ijusi eqhelekileyo ngaphandle kwemiphumo emibi.
- I-Hawthorn - iyancipha inkqubo ye-nervous, ilawula isigqi senhliziyo, isuse ukukhathazeka.
- Valerian ngexesha elirekhodiweyo unokukufaka emacaleni kaMorpheus.
- I-Lime iyancipha, kodwa kufuneka nje ulandele imiyalelo kwiphakheji, njengoko ukugqithiselela kunamandla.
Imithetho emithathu yokusa kakuhle
1. Ukuvuka ngexesha, kufuneka uguqule iwashi ye-alamu imizuzu engama-15, okanye isiqingatha seyure eledlule, ukwenzela ukuba uqoke ngokukhawuleza, kuya kuba lula ukuvuka kwaye ube nesimo esihle.
2. Ngewashi ye-alamu, kufuneka ukhethe umculo omnandi ukuze ukuvusa kuphephe.
3. Thatha isitya. Iidlitshi zesitya ziya kunceda uvuke, uhlaziye yonke intshi yesikhumba sakho. Yaye ukuba uthe wongeza i-gel ngephunga elithozamisayo, isitya esahlukileyo, kwaye ngokuqinisekileyo uya kuhlamba ngokumomotheka emlonyeni wakho.
Ngoku, kulungile ndiya kulala ngentsasa. Siyathemba ukuba ezi ngcebiso ziyakunceda ufumane ukulala ngokwaneleyo, qhubeka unamandla, ujabule kwaye ngexesha elifanayo ujonge kakuhle.