Ngamanye amaxesha ekupheleni komsebenzi siphupha nje into enye-ukuwela embhedeni ofudumeleyo kwaye onothubileyo, ukulibala ukulala okulungileyo, kodwa akusoloko uphupha amaphupha. Apha siphantsi kwengubo ephahlazekayo, kodwa kuphela ukukhawulwa kwewashi kunye nesandi senhliziyo, kwaye iphupha ... alifi. Kwaye ndiya kuphinda ndibukele iingxowa ngaphantsi kwamehlo ami kusasa ngenxa yokungabi naso ubuthongo, siphuza ikhofi eshushu ukuba ngandlela-thile ifike kwiintsingiselo zam, kwaye ngandlela-thile ngosuku lokusebenza;
Ukuphazamiseka kokulala okanye ukulala ... Ndaziva ngale ngxaki mna kwaye ndayifumana. Izigidi zabantu azikwazi ukufumana uxolo ebusuku, zivuke zixinezelekile, zineentlungu zomzimba kunye nentloko engacacanga. Ngenxa yoko kwenzeka ntoni? Ngaba uxinzelelo, inkathazo emsebenzini, ukukhathala, ukudideka, izizathu zokubandezeleka nokuphelelwa ngumphefumlo. Yinto enjengomsindo entloko, umgca weengcamango ezingapheliyo, unamathele ndawonye kwibhola elikhulu leqhwa, ngenxa yokuba akunakwenzeka ukulala, naphezu kokukhathala.
Izizathu zokungazinzi
I-Nicotine, i-caffeine, utshwala-zonke ezi "zondlobisayo" zityhazamisa ukuba siphumelele kwiingalo zikaMorpheus. Ngokuqhelekileyo iingxaki zethu ezinxulumene nabahlobo, kunye nomntu othandekayo, kunye nezihlobo, emsebenzini kunye noogxa okanye abaphathi bavame ukuphazamisa ukunyamekela kwethu ebusuku. Ewe, luhlobo luni lophupha olukhoyo xa umthandayo engazange abize sele, njengemihla yesi-2, kunye nomsebenzi, unxunguphako, ongenakukwazi ukujamelana neenkathazo, kodwa ke ngenye indlela ikati yaqala ukukhwehlela ngokukrokra kwaye ixesha lokukhangela ugqirha wezilwanyana, kodwa LAPHO? Ukuba awukhenxisanga kuzo zonke ezi alambile ngokuhlwa, ngoko awuyi kulala ebusuku.
Ukutya ngokugqithiseleyo kwezicathulo, amazambane, kunye naluphi na ukutya okulukhuni ebusuku kungabangela ukubala. Emva kwesidlo sakusasa, umzimba uqala ukutshabalalisa amandla ekuguleni ukutya okunzima, okunzima, okunomsoco kunye nokutya, kwaye asikwazi ukulala, kuba ubuthongo abugcini nje ukukhupha ulwazi, kodwa zonke izitho zifanele ziphumle. Kodwa ukuze ungayi kulala kunye nesisu esisukela ekulambile, unokufumana into yokutya kunye nokutya okukhanya ebusuku, kwaye unokwenza iiyure eziyi-2-3 ngaphambi kokuba ulale.
Emva kokuxhamla, i-daisy, ezintathu, ezine ... okanye iindlela zokulwa nokulala
Ndiyakwazi ukuba ndilale? Ngokomgaqo, ewe. Umntu ozihlawulela ukuba abalekele kwi-100, umntu uzama ukwenza indlela ethile, nangempelaveki, elele kwaye evuka ngexesha elithile kwiwashi ye-alamu. Zonke iingxaki zakho kufuneka zixazululwe ngemini, ukuze zinganyuki kwiintloko zethu ebusuku, zibangele ubusuku nokuphulwa kulala.
Makhe sizame ukutshintsha iziphuzo zokuhlwa zamateyayi weeyi, ubisi olufudumele kunye nobusi. Thenga kwi-pharmacy utshani lwe-melissa, i-valerian, i-orange blossom kunye ne-hops. Kuya kunceda ukulala ngokuqinileyo kwindawo yokuhlamba kunye neoli epholileyo. Iingcali zicebisa ioli ye-lavender okanye i-kanangi. Ngamaconsi ala mafutha, unako ukugcwalisa isibane se-aroma uze uyibeke kufuphi nombhede, rhoqo ngaphambi kokulala.
Iimeko zokulala zibaluleke kakhulu kulabo abaphethwe yintlungu yokulala. Igumbi lokulala kufuneka libe yomoya ocolileyo, ucelile kunye nomnyama, kuba ngaphantsi kwefuthe lobumnyama i-thyroid gland, apho kukho indawo yokulala, ilahleka i-hormone i-melatonin, ekhokelela emilanjeni ize ikhathele. Isizathu sokungazinqabana singaba matitha angenakukhuseleka okanye umsila ophezulu kakhulu. Yibanike ngamathambo angathatha indawo ekhululekile. Kwaye kunye nokususa imithombo yengxolo kunye nokukhanya okuphazamisa ukulala okuqhelekileyo, kuquka umculo ozolileyo, umzekelo, isandi semvula okanye iimboli zehlengethwa.
Ukuphosa kwakhona ukusuka kwicala ukuya kwelinye icala, ukulala usesele kusasa ... ukulibala malunga neengxaki ezinjalo kuya kunceda i-valerian. Ngokuqhelekileyo iziqulatho zokulala, ukuvusa, ukulala, akulona umlutha, kodwa kunye nemiphumo emibi. Ngaphambi kokuba ulale, bhula 600 mg weengcambu ezomileyo, kwaye ukuba ion iyakuncedi, ngoko kwiingcebiso zogqirha ezinokukhathazeka okukhulu kunye nokulala ixesha elide, unqunywe ukuba ugugu, u-hypnotics okanye u-anti-depressants.
Ubuthongo obunempilo kunye obuzeleyo buya kubuyela ukucamngca kunye ne yoga, kunye nokubetha kwe-lobe ye-indlebe efanelekileyo ne-forefinger kunye nezithupha kwiimitha ezintathu. I-wax indlebe ingongoma yokuphazamiseka kokulala. Kwakhona, ukuze ungakhathazeki kwaye ukhungatheke yonke imihla ngenxa yokungabi naso ubuthongo, ungacasuli ukugxila kwizinto ezibalulekileyo, ungakhange ujonge ebusuku, ungayifunda le ncwadi. Gwema ukulala phakathi kwama-19-20 iiyure.
Ukuqwalasela iziphakamiso ezingentla, ubusuku abuyi kuba namandla, kwaye uya kukulibala ngokulala, kwaye uqale ukuvuka ekuseni, uzive uvalekile kwaye unamandla okwenene.