Ukusalalisa kubonakala ekungabikho kwamandla okulala okanye okupheleleyo. Ukuqhaqhazela kwakhona kubonakala kubantu abanempilo abanokukhathazeka ngengqondo okanye ngokukhathala. Ukulahla ukulala, kufuneka ubone ugqirha. Ukuba ubunzima bunxulumene nexhala lexhala, ngoko ungasebenzisa iilwimi ezingezizo zendabuko okanye zemveli.
Ukugqithwa kubonakala xa umntu evuka ngaphambi kwexesha eliqhelekileyo, akakwazi ukulala ixesha elide, xa busuku iphupha lomntu liphazamisekile amaxesha amaninzi, kwaye ixesha elide. Kwezinye iimeko, ubuthongo bunokuhlala bude, kodwa kungekho bunzulu.
Izizathu zokungazinzi
Umntu udinga ukulala, ukuze aphinde aphe amandla aze aphumule emva komhla oxakekileyo ochithe kwiinkxalabo kunye nokusebenza. Kodwa akubona wonke umntu onokuziqhayisa ngokulala ngomsindo. Ukungazinzanga ngenye yeengxaki zonyango, oogqirha basebenzisana nabo behlabathi lonke. Ingxaki yokulala ngxaki iyanzima ngento yokuba akukho sizathu esibangela ukulala, kuba akukho nonyango. Ukuphumla okungapheliyo, uxinzelelo oluqhubekayo lwentlanzi, isigxina esinamandla sobomi-konke oku kubangela ukukhathala okungapheliyo.
Ukungazinzanga kungadala, kude, njalo. xa ubuthongo bomntu buhamba kunye neendlobongela, amaphupha aqaqambileyo. Inokubangelwa zizifo zesistim seentsholongwane, ukuphefumula okufutshane, ukuhlahlela ukukhwehlela, ukuphazamiseka kwimijikelezo.
Abantu abanomsebenzi onxulumene nomsebenzi wengqondo bahlala besweleka, abaninzi baninzi bazikhupha ngokwabo, bachithe amandla abo. Phakathi kwabantu abanjalo kukho abalandeli abakhetha ukuzithokozisa ngekhofi eqinile kunye neyeyi. Kodwa oku kunciphisa kuphela ukukhathala kwaye emva kwexesha elifutshane, ngoko ukukhathala akususwanga, kodwa kunoko kuyaqhubeka kukhula. Ukuze ungabi nasifo sokulahla, zama ukungabandakanyeki kwingqondo, ukusebenza kanzima kusihlwa, kodwa ukubandakanyeka kwimisebenzi ekhuthaza umdlalo weentlanzi.
Indlela yokunyanga ukulala?
Ukuqeda ukulala, abantu abanempilweni kufuneka bafumane irejimeni yokulala eyiyo kwaye benze izinto ezinqabileyo, iinkqubo ezilula ngaphambi kokulala. Ukuba ubuthongo bude, ngoko kunye kunye nonyango olufunekayo ugqirha, kufuneka ulandelelanise ngokuthe ngqo imichiza yendalo yamachiza endabuko. Ukuthintela ukungapheli, kufuneka ulale kwaye uvuke ngexesha elifanayo, ukugcina isigxina esifanelekileyo somzimba, okwangokwemvelo kumzimba womntu. Kwaye kuya kuba ngcono ukuba ulala embhedeni kwaye uvuka ekuseni.
Ukuhlala utyonti, abantu baqala ukusela ikofi enamandla okanye itiye, konke oku kubi kakhulu kumzimba. Kwaye xa umzimba, ubuthathaka ngenxa yokuntula ubuthongo nokungabi naso ubuthongo, awukwazi ukulwa kwanokuphazamiseka okuncinci. Abantu abaphethwe yintlungu, bayacaphukisa, baphazamiseke, banganaki. Emva kwexesha, bahlakulela izifo ezifana nesifo sikashukela, ukukhuluphala, uxinzelelo lwegazi.
Kwaye kwangexesha elifanayo, ukungazinzi kwaye kuyakuphathwa. Ukwenza oku, iikhemikhali zisetyenziswe, ezichazwe oogqirha, kunye nolungiselelo lwemvelo oludume kakhulu. Iimveliso zendalo zineempembelelo ezingaphantsi, zinefuthe elincinci, kwaye zinokuthathwa ngabantu abahluphekileyo kwezinye izifo. Ukuqokelela ngokuchanekileyo ukuqokelela unyango, kuya kunceda ukuqeda ukulala.
Musa ukulala xa ungafuni ukulala. Nangona ufuna ngokwenene, zama ukungalala ngexesha lomhla. Akufuneki ukuba ulale embhedeni kakhulu, kufuneka ulandele ukutya. Ungadli ngaphambi kokulala, kwaye emva kwe-18: 00, ungasiphuzi itiye elishisayo, ikhofi, ithokoleta. Yenza imidlalo 2 okanye kathathu ngeveki, yenza i-gymnastics yonke ixesha ekuseni, awukwazi ukusebenzisa imithwalo enzulu ngaphambi kokulala. Ngendlela, ukuhamba ngebhayisikili nokuhamba ngexesha lokulala kuphumla umntu. Musa ukulala udibene. Ngobusuku kufuneka uphumule, kuba oku kucamngca, ukucola okulula, iindlela zamanzi, okanye incwadi enomdla ifanelekile.
Ukuba awukwazi ukulala, mamela umculo omncinci okanye ufunde encinane. Ngaphambi kokulala, ventilate ekamelweni, yenze iimeko ezizinzileyo kwigumbi lokulala, susa ingxolo evulekileyo, ukuba umoya omile ubekwe kwi-humidifier yokulala.
Njengokuxhomekeka, utywala akufanele kuthatyathwe, nangona kwezinye iimeko utywala lubangela ukulala okungcono, kodwa kubonakala nje ukuba ubuthongo bufutshane, obungenangqiqo, ngaphandle, kusenokubangela ukukhungatheka, iintloko, kunye nexesha lomsebenzi wentsuku kunokuncitshiswa , konke oku kuya kuphucula ukulala.
Izilwanyana zomntu zokulala
Akukho ipilisi yokulala efanelekileyo, kunobusi, ngaphandle kwayo ayiyingozi. Unokuya kubhavu lomnquba nge-broak yomthi womthi, iyanciphisa kakuhle inkqubo ye-nervous.
- Thatha iitapuni ezintathu ze-aple cider iviniga uze uyiqhube indebe yobusi. Ngaphambi kokuba ulale, uthathe iibheypuni ezimbini zomxube, baya kudlala indima yokulala iipilisi. Ukuba unesifo esinzima, ngoko unokuphinda ukwamkela le mpendulo. Ubusi bunomphumo ococekileyo kunye nefuthe, kwaye xa udibaniswe neviniga ye-apple cider, kuya kuphumelela ukulala.
- Sigqugquzela kwiglasi yamanzi afudumele i-tablespoon yobusi kwaye siphuza ukukhushulwa ebusuku. Ngaphambi kokulala, siza kubetha i-whisky ngeoli ye-lavender, ukuhlahlela ama-3 okanye ama-5 weoli ye-lavender kwisiqwenga seswekile, kwaye uyifake encinane ngaphambi kokulala.
- Thatha iipunipoli ezimbini ze-walnut, iipunipoyi ezimbini zezinyosi ze-buckwheat kunye neglasi ye-lemon juice. Ijusi le-ujusi kunye neenyosi ziyaxutywa zize zidibanise, zidibanise iinqabunga ezityumkileyo. Sithatha ngaphambi kokuba silale embhedeni wepuni.
- Ukuba ukulala kungabangela ukunyuka kwegazi entloko, ke kunceda ukusebenzisa i-grated-shaft okanye i-mustard iya ku-calves yemilenze. Kwaye, ngaphandle koko, usadinga ukusela esinye isipuni se-honey kwiglasi yekhukhamba ekhethiweyo, enobuthakathaka kakhulu.
Amalungiselelo emifuno
Sixuba igramu ezingama-30 ze-Leonurus, iigramu ezingama-30 zeqabunga le-peppermint, i-20 gram yee-hop cones. Masithathe ama-gram ayi-10 alo mxube ngeglasi yamanzi abilayo, ushushu ekubhakabhakeni okubilisa ngamanzi emizuzu elineshumi elinesihlanu, epholile, uxinzelelo, ungeze amanzi abilisiwe kumqulu wokuqala. Sisebenzisa kathathu ngosuku malunga nesiqingatha seglasi kunye nexhala kunye nexhala.
Sidibanisa igrama ezingama-20 zama-hop cones, i-valerian (rhizome), i-peppermint, i-watch watch. Thatha isipuni sokuqokelela kunye nokuthulula iglasi yamanzi abilayo, vumela ukuba iphule ihafu yehora, uphuze kathathu ngosuku kusasa, emva kwemini nangaphambi kokulala, 100 ml yamanzi abilayo.
Thatha ama-gramu ama-5 we-valerian, i-gram ye-oregano eyi-10, hlabanisa yonke into. Emva koko thabatha ama-gramu ayi-10 yale qoqo, uze uyizalise nge-100 ml yamanzi, ngoko siza kubilisa i-10 okanye imizuzu engama-12, makhele. Ngobusuku siza kusela i-100 ml ye-infusion.
Thatha ama-5 amagremu e-calendula, i-thyme kunye ne-motherwort uze udibanise. Masithathe igramu ezili-10 zetyuwa kwi-200 ml yamanzi kwaye ubilise imizuzu eyi-10 okanye imizuzu eyi-15, sifaka iyure enye. Siphuza ngaphambi kokuba silale 100 ml ngobusi.
Thatha kwizityalo ezilinganayo zembewu ye-caraway, i-rhizome ye-valerian officinalis, izithelo ze-fennel, amaqabunga e-peppermint, i-chamomile izimbali kunye nokuxuba. 10 amagremu omxube uya kugcwaliswa ngeglasi yamanzi abilayo kwaye atshiswe kwindawo yokuhlambela ngamanzi kwisigamu seyure, makabe epholile imizuzu eyi-10. Sithatha iziglasi eziyi-1 okanye ezimbini, ngokuhlwa sizithabatha iglasi.
Siza kuqokelela kwiindawo ezimbini zeentyantyambo ze-lavender, amaqabunga e-peppermint, kwiindawo ezi-3 ze-rhizomes zengcambu ze-valerian, iintyatyambo zekhemikhali yekhemikhali. Thatha iipunipoli ezimbini ze-mix mix, podostim kwiglasi yamanzi abilisiwe imizuzu elishumi elinesihlanu. Siphuza le glasi ngelilanga kunye ne-sips yokulala.
Thatha ii-2 zeengcambu ze-valerian, izingxenye ezi-3 zeentyantyambo ze-chamomile, iinxalenye ezi-5 zembewu ye-caraway. Gxuma kwaye uthathe isipuni sesinxube kwaye uthele iglasi yamanzi abilayo, sinyanzela imizuzu engamashumi amathathu. Sithatha isiqingatha seglasi ekuseni kwaye ngaphambi kokuba silele ixesha lokulala, ukucasula, kunye nemihlali.
Thatha iigramu ezingama-30 ze-valerian ingcambu, i-30 grams ye-motherwort, i-20 gram yamacembe e-balm. I-tablespoon yomxube iya kugcwaliswa ngamamitha angama-300 wamanzi abilayo, sinyanzelisa iiyure ezingama-2, sitshise. Siphuza phambi kwesidlo esinye seglasi yewayini kathathu ngosuku. Siyisebenzisa xa kuthengwa, ukulala, ukungazinzi, kunye ne-neurosis, njengento yokuxhomekeka.
Thatha i-peel ye-lemon enye, iglasi lemanzi, iipunipoons 2 ze-rhizomes kunye neengcambu ze-valerian, iipunipo ezi-3 zeebhasiki zeentyantyambo ze-chamomile. Chop i-zest, kwaye udibanise kunye nemifuno, siya kuyigcwalisa ngamanzi abilayo, kwaye siya kufaka iyure, ngoko siza kuluhlupha. Sithatha ihafu yesiqhekeza indebe kabini ngosuku, kusasa nangokuhlwa, emva kokutya.
Iitrobhu ngoncedo apho ungaphatha ukulala
Senza ukungena kwe-valerian, ngenxa yoko, isipuni sesipuni se-Valerian esiqingqiweyo siya kugcwaliswa ngeglasi yamanzi atshisayo kwaye sibiliswe ngokushisa okuphantsi kwemizuzu elishumi elinesihlanu, sifaka imizuzu elishumi kwaye sihluze. Sithatha isipuni sesipuni sesithathu semini.
Ipunipoon yeengcambu zikaVelerian ezinqunywe zichithwa kwiglasi yamanzi abilisiwe abilisiwe kwaye sifaka iiyure ezisixhenxe okanye ezisibhozo. Ukulungele ukuphazamisa. Sithatha isipuni sesithathu kathathu ngosuku, nangaphambi kokulala. Ngenxa yokwanda kweentlanzi, sikwandisa umthamo ukuya kwisiqingatha seglasi ngosuku kwaye sithatha ezimbini okanye kathathu ngosuku.
I-Tincture ye-valerian
Thatha iipunipoli ezimbini zezimpande ze-valerian ezinqabileyo kwaye uthele ingilazi ye-vodka, sifaka iiveki ezimbini kwindawo epholile, emnyama. Emva koko siza kunciphisa i-tincture kwaye sithatha ezimbini okanye kathathu ngosuku ngemigodi eyi-15 okanye-20.
Thatha amathisipuni amabini enotyiweyo kwaye uzalise nge-200 ml yamanzi abandayo, sifaka iiyure eziyi-8. Ebudeni bemihla, sonke siphuza.
Ukunyuswa kwama-Chamomile
Thatha isipuni seentyatyambo uze uzalise i-200 ml yamanzi abilayo kwaye uvumele ukuba uhlale imizuzu engama-30. Siphuza iyure ngaphambi kokutya
70 ml ye-infusion.
I-tincture yedill
Thatha ama-50 amagremu egadi yeedilesi uze upheke ubushushu obuncinane kwisiqingatha sesitha sewayini lewayini elibomvu i-port okanye i-Cahors. Ngaphambi kokulala, thatha 50 okanye 60 ml. Inika ubuthongo obunempilo nobunzulu, kungabungozi.
Ukuxhamla kweerill
Siza kuthulula iposipoon yemifuno ecocekileyo ecocekileyo yembewu yedill okanye i-dill, uthele iiglasi ezimbini zamanzi. Sifaka, fowuni, thatha isipuni ngaphambi kokulala.
Ukupheka ngeoats
Thatha ingilazi ye-oatmeal flakes kunye ne-bitty of water hot and cook until the mix mix. Ngomhlu ogqityiweyo, engeza isipuni se-honey uze upheke enye emibini okanye emithathu imizuzu. Sithatha ifom efudumele ezimbini okanye kathathu ngosuku ngehafu yesilazi okanye iglasi.
Thatha isipuni sembewu ye-oats esitshalweni kwaye uthele iiglasi ezimbini zamanzi uze upheke de kube umhluzi ukhulule, ngoko umhluzi ucocekileyo. Umhluzi wonke siphuza kulo lonke imini nobusuku.
Iibhati
Sithatha iibhafu ezifudumeleyo. Ubushushu kufuneka bube ngaphezu kwama-37 okanye ama-38 degrees. Sihlamba ngaphambi kokutya okanye emva kokutya emva kweyure kunye nesiqingatha okanye iiyure ezimbini. Ibhedi kufuneka ibe ngama-20 okanye imizuzu engama-25. Amanzi akufanele agubungele indawo yentliziyo yakho. Musa ukuhlamba imihla ngemihla.
Ukutya ngenxa yokulala
Ukutya kufuneka kuqulethe ityuwa, kuba ityuwa iphazamisa ukuqala kokulala. Kufuneka kubekho ukutya okunokulinganisela, kunemiphumo emihle kunyango lokulala. Kufuneka ingabandakanywa: iziqholo, ukutya okuthosiweyo kunye namafutha, utywala, ushokoleta, ikhofi, itiye, iswekile, umgubo. Ukutya kufuneka kusetshenziswe ngendlela echanekileyo neyokuzola.
Ngoku siyazi ukuba yintoni ukusilala kunyango lwezonyango zabantu. Ukusebenzisa ezi recipes ezilula, unokukwazi lula kwaye kulula ngokuncedisa izilwanyana zabantu, ukuphilisa ukulala.