Asimele sikhohlwe ukuba ngesisu esipheleleyo asikwazi ukulala, akuyona ingozi kuphela kwimpilo, kodwa nangenxa yokulala. Kungenxa yokuba inkqubo yokujikeleza kunye nesisu isebenza ngexesha lokulala okukhulu.
Amanyathelo amaninzi okulahla ukulala
Ukusetyenziswa kwamafutha abalulekileyo
Thatha ubhanti obuhle bobusuku kunye nokongezwa kweepermermint. Unako ukuvula isibane esilungileyo okanye utywala ioli phezu komlotha.
Acupressure. Misa le ngongoma phakathi kwesithende, kumgama we-1 cm ukusuka kumgca.
Yoga. Imizuzu emihlanu yokuphefumula. Masiqhube nge-nostril enye, ngaphambi kokuba sivale enye inye ngomunwe. Emva kokuphefumula, vala i-nostril yokuqala uze uphumelele kwenye i-nostril. Lo ngumjikelo wokuphefumla. Siqhubeka ngoku-4 kwezi zijikelezo kwinqanaba elinye, kwaye emva koko. Emva kwemizuzu emithathu sithetha ngengqondo isandi "Oommmm". Kwaye ekugqibeleni, silala emhlane wethu kwaye senze imijikelezo emihlanu yokuphefumula "2 ukuya ku-1", apha i-exhalation kufuneka ibe kabini kwithuba elide. Phendukela ngakwesokudla, yenza u-5 ukuphefumla "2 ukuya ku-1", ngoko kwicala lasekhohlo uze wenze imijikelezo emihlanu yale phefumla.
Uxinzelelo lomzimba. Makhe sizame, kangangoko kunokwenzeka ukuxubha imisipha yomzimba wonke, ngenxa yalesi sandla, fakela emanqeni, wolule imilenze, ucinezele kunye neenyawo, uzive uninzi lwengqondo. Gcinani malunga nemizuzu engama-15 okanye 20, uze ukhulule. Ukuba kuyimfuneko, phinda. Le ngxabano, kwaye emva kokuphumla, ishintshe umzimba kwiingcamango ezinzima kwaye iyayithuthuzela.
Ukukhusela ukulala, kufuneka ulandele imithetho eqhelekileyo, oku:
- Lala phantsi uphinde uvuke ngexesha elinye.
- Hlala egumbini elimnyama, kwibhedi ekhululekile.
- Ebudeni bemini, musa ukuzilalisa ixesha elifutshane lokulala.
- Ngaphambi kokuba ulale ngeke uzilungiselele nawuphi na umsebenzi onzima wengqondo.
- Azikho iziyobisi ezikhuthazayo, ugwayi kunye notywala.
Kungcono ukulala ukulala kwaye uvuke kusasa. Ukuba unesithuba esifutshane sokulala, umzekelo, phantsi kwengcinezelo, kwaye ukuba utshintshe ukutya, sebenzisa izongezo zokutya, kuya kunceda ukubuyisela ukulala okuqhelekileyo. Ukuba isondlo senziwe ngokufanelekileyo, umzimba we-fat fat will return to normal and the weight will stabilize, kwaye ke uya kukwazi ukulala kakuhle.
Ngokuqhelekileyo abantu ababandakanyeka emsebenzini wengqondo kunye nabantu asebekhulile bafumana ukulala. Uninzi lwaba bantu, ukuze bahlale behlala batoni, batye ikofi eqinile okanye itiye ngobuninzi. Oku kunjalo kuchaphazela impilo ngokubi. Umzimba obuthathaka ngenxa yokungabi naso ubuthongo obunokuthi awukwazi ukulwa yedwa kunye nokukhubazeka okuncinci. Abantu abaphethwe yintlungu, bayacaphukisa, baphazamiseke, banganaki. Kwaye emva kwexesha banokuhlakulela izifo ezifana nesifo sikashukela, ukukhuluphala nokuxinzelela kwegazi.
Kodwa, ke, ukulala kwabantu kufuneka kwaye uphathwe. Ngenxa yale njongo, sebenzisa iikhemikhali zonyango, ezichazwe oogqirha, kunye nemvelo. Ezi zinto zendalo zithandwa kakhulu. Konke oku kubangelwa kukuba into eyenziwa ngamachiza omntu anempembelelo embi, ineempembelelo ezimbalwa. Uninzi lwala mayeza oluthile lungasetyenziswe ngabantu abanezifo ezithile. Ukuba ukusetyenziswa kweziyobisi kulungiswe kakuhle, kuya kunceda ukulahla ukungabikho kokugula, kunye nokugula okuhambisanayo.
Ukuba awufuni ukulala, ungazami ukulala kwaye ungalali. Musa ukulala emini ukuba awufuni. Musa ukuya kusasa kakhulu. Gcina ukutya. Emva kwe-18: 00, musa ukusela iziphuzo zokunxila, ezifana ne-chocolate, ushi, ikhofi. Iimidlalo ezimbini ngeveki kunye nemini yonke iminyango okanye yonke imihla i-gymnastics. Kwaye ngaphambi kokulala, thintela imithwalo enzima. Ulungelelanisa ngaphambi kokulala ngebhayisikili okanye ukuhamba. Musa ukulala kwindawo ephosakeleyo. Zama ukuphumla ubusuku, ingaba yinkqubo yamanzi emihle, ukucamngca, ukusilalisa okulula, okuthakazelisayo, kungeyona incwadi enomdla.
Yenza yakho imithetho yokulungisa ubuthongo uze uwalandele. Fundisa umzimba wakho ukuba ulale ngexesha elinye. Ukuba, nangona kunjalo, awukwazi ukulala, kufuneka uphulaphule umculo othulileyo. Ngaphambi kokuba ulale embhedeni, kufuneka udale izimo ezintle - ukuba umoya usegumbini lomile, faka i-humidifier, ususe izandi ezingaqhelekanga ezikuthintela, umoya wendawo ngaphambi kokulala.
Njengeipilisi yokulala, ungathathi utywala, nangona abanye abantu banokukucebisa ngexabiso elincinci. Kwezinye iimeko, utywala lunokuba negalelo lokulala okungcono, kodwa oku kuphuculwa nje. Ubuthongo buba nzima, bufutshane, kwaye utywala bunokubangela ukuphazamiseka, iintloko zentlungu, ukunciphisa ukusebenza ngalo lonke usuku, okubangela ukuba ulele ukulala.
Ukungabikho. Unyango lwe-insomnia kunye nezilwanyana zomntu
Ukusalalisa yintlungu yobuthongo xa kukho ukuphazamiseka kokulala okanye ukuhamba ngokukhawuleza okanye ukulala kwangaphandle.
Ukupheka kwamachiza endabuko ukulala
1. 50 amagremu endiza yokupheka ngotshani ophantsi kwi-15 okanye imizuzu engama-20 kwisiqingatha-ilitha yewayini ye-Cahors okanye kwisibuko. Sifakazela, ukufaka i-infusion kwiyure eli-1, uze udibanise kwaye udibanise. Sithatha ngaphambi kokulala kwi-50 okanye 60 gram. Le ndlela itshabalala inika ubuthongo obuhle.
2. Iipunipoli ezimbini ze-cannabis imbewu ngokugqibeleleyo i-rastolchhem kwaye ihlunu. Siya kuthulula iglasi yamanzi ashushu abilisiwe. Sifakazela, sihlanganiswe imizuzu engama-30 okanye engama-40. Siphuza ngaphambi kokuba silale ku-2 ukungena. Okokuqala siya kusela ½ indebe iiyure ezimbini ngaphambi kokulala. Emva koko ngeyure siza kusela isisele kunye kunye nokukhawuleza. Siphuza ukuba sishushu. Siyamkela iiveki ezimbini. Eli lungiso lokulahla kwesoxesha.
3. iisipuni zamathisipuni ze-hop cones ukuya kwiglasi yamanzi abilayo. Sifakazela, sizenzele i-arhente iiyure ezingama-4, ngoko siza kucoca. Siphuza iglasi yokulungisa ukulala, ngenxa yobusuku.
- 1 inxalenye yamaconsi aqhekekileyo e-hop iya kugcwala i-50 grams yotywala. Sifaka endaweni emnyama kwiiveki ezimbini. Emva koko, cima. Sithatha amaconsi amahlanu e-tincture kwi-1 isipuni samanzi. Sithatha ngaphambi kokutya 2 amaxesha ngosuku. Okwesibini siphuza ebusuku. Sifaka isicelo sokulala.
4. Ioli ye-lavender. Ngaphambi kokulala, i-oyile i-whisky. Amaconsi ama-3 okanye ama-5 e-lavender aya kutsalwa kwiswekile kwaye siya kusana ngaphambi kokulala. Oku kuya kunika ubuthongo obuhle.
5. Geza iinyawo zakho ngamanzi ashushu ngaphambi kokulala. Le nkqubo iya kunciphisa ukukhathala, ukuphucula ukulala, ukulalisa inkqubo ye-nerve, ukunika amandla.
6. Kwi-disorder ye-system ye-nervous, xa isifo sokusila sisetyenziswe, ukunyuka kwembewu yamanzi-i-lily imhlophe. Ukwenza oku, iigramu ezingama-60 zeembewu ezivuthiweyo ziza kuthululelwa zibe ngumgubo kwaye ziphulwe kwisiqingatha ilitha lamanzi abilayo. Sifaka imizuzu engama-20. Ukuxhamla kweziphuzo ngosuku malunga nezihlandlo ezi-2. Siqhubeka nenkqubo yokonyango size siphucule ukulala.
7. Thatha iindawo eziqhakazileyo ze-Artemisia vulgaris kunye nengca kaHeather eziqhelekileyo ngokulinganisela kunye nokuxuba. I-tablespoon yomxube iya kugcwaliswa ngeglasi yamanzi abilayo kwaye sifaka imizuzu engama-30. Sithatha iyure nesiqingatha ngaphambi kokulala.
8. Xa usweleke kakuhle ukusebenzisa izithelo kunye neentyantyambo ze-hawthorn zegazi. Thatha ama-40 grams weentyatyambo esizizalisa nge-200 ml yamanzi abilayo, thabatha isipuni 1 okanye amaxesha amane ngosuku. Okanye thabatha i-20 grams yeziqhamo ezivuthiweyo, uthele i-200 ml yamanzi abilayo. Siphuza njengetayi.
9. Kubangela ubuthongo obuhle kwaye kuxoxise inkqubo yeentlanzi ngokunyuswa kwamanzi avela phezulu kwi-Artemisia vulgaris. Thatha ama-5 amagremu uze uthele i-200 ml yamanzi abilayo. Sithatha indebe ye-¼ 4 ngosuku.
10. Thatha intsimbi eluhlaza kwaye ubambe isikhwama esincinci. Siza kuyigcwalisa ngotshani lwe-motley: i-thyme, iigon ye-hops, i-mint, i-oregano, i-wort yase-St. John. Siyibeka phantsi komlambo ubusuku. Ukuvuthwa kwama-aroma kukhuthaza ubuthongo obuhle kunye nokulala ngokukhawuleza. Ngemva kwemva, faka isikhwama kwisikhwama seplastiki ukwenzela ukwandisa ubude bee-herbs.
Izindlela zabantu zokunyanga ukulala
Ukupheka kunye nobusi
Akukho ipilisi yokulala ephumelelayo kunobusi, ngaphandle kwayo ayikho nengozi. Unokutyelela egumbini lomlambo, usebenzise i-broak ye-oak, iyanciphisa iimbilini.
Iitapuni ezintathu ze-aple cider viniga igxobhoza kwendebe yobusi. Sithatha ii-2 teaspoons zalo mxube ngaphambi kokulala kwaye unokulala ebusuku emva kwemizuzu engama-30 emva kokulala. Ukuba unobuthathaka kunye nokukhathala okukhulu, ngoko unokuphinda uphakathi kobusuku ukumkelwa kwezi pilisi zokulala. Inyosi inomsoco ococekileyo kunye ne-tonic, kunye kunye ne-apula cider iviniga iya kuba yinkqubela ngakumbi.
Siza kuqokelela kwiindawo ezi-2 zamagqabi eepermermint kunye neentyantyambo ze-lavender, kwiindawo ezi-3 i-rhizome kunye neengcambu ze-Valerian officinalis kunye neentyantyambo zekhemikhali yekhemikhali. Iipunipodi ezimbini zomxube imizuzu engama-15, sigxininisa kwiglasi yamanzi abilayo. Siphuza ukunyuswa kwamanzi ngemini nge-sips yokulala.
Iziqhamo zembewu ye-caraway, i-rhizomes ye-valerian officinalis, izithelo ze-fennel, amaqabunga e-peppermint, i-chamomile iintyatyambo, ezixutywe. Sithatha igrama ezili-10 zomxube ngeglasi yamanzi abilayo, ukufudumala kwindawo yokuhlambela ngamanzi kwisiqingatha seyure, vumela ukuba ipholile imizuzu eyi-10, yinyanzele, yifake imveliso eluhlaza kwaye ungeze amanzi aphekiweyo kumqulu wayo wokuqala. Sithatha kusasa nge-1 okanye kwi-2 iikomityi, kusihlwa ngeglasi.
Sixuba ama-gram e-5 e-calendula, i-motherwort. Igramu ezili-10 zokuqokelela iibilise ezili-10 okanye imizuzu engama-15 kwi-200 ml yamanzi, sinyanzelisa iyure eli-1. Siphuza ngaphambi kokulala kwi-100 ml.
Hlanganisa ama-gramu ama-5 we-valerian kunye ne-10 grams ye-oregano, xuba kwaye uthathe igramu ezili-10 zokuqokelela uze ubilise kwi-100 ml yamanzi kwi-10 okanye imizuzu engama-12. Sifaka ihora eli-1. Masiphuze 100 ml ebusuku.
Sixuba igramu ezili-10 zama-rhizomes ze-Leonurus, i-valerian, iintyatyambo ezimhlophe ezimhlophe, i-peppermint, iintyatyambo ze-hawthorn. Thatha isipuni se-1 semifuno, sinyamezela kwi-200 ml yamanzi abilayo isigamu seyure, siphuze ingilazi kusasa nangaphambi kokulala.
Hlanganisa igrama ezingama-20 zeepermermint, iigones ze-hops, i-rhizomes of valerian, i-watch-leaf watch. I-tablespoon yetyuwa iya kuthululelwa kwi-200 ml yamanzi abilayo ihafu yesure. Phuza kathathu ngosuku nge 100 ml ekuseni, ntambama, ebusuku.
Thatha iigragram ezingama-25 zeengcambu ze-valerian, i-25 gram yeeskona ze-hop, xuba. I-tablespoon yomxube iya kwenziwa ngeglasi yamanzi abilayo. Sithatha ngaphambi kokuba silale ingilazi.
Thatha ama-25 grams of flowers primrose, amaqabunga e-melissa, amaqabunga e-romsemary, i-lavender flower, mix. Iipunipoli ezi-2 zale mxube, sifaka iglasi yamanzi abilayo imizuzu eyi-15. Phuza i-sips ngosuku ngokulala.
Umhluzi weentlobo ezincinci zeentloko zidakiwe, njengetayi ngokungazinzi, ukuphazamiseka kwemiba, kunye ne-atherosclerosis.
I-20 grams yeengca eziqholiweyo, izithelo ze-barberry, amaqabunga e-melissa, i-lavender, kunye ne-veronica utshani. Iitrob zixutywe kwaye zithatha isipuni 1 somxube, sithela i-1 indebe yamanzi abilayo. Xa usweleke sithatha iiglasi eziyi-1 okanye ezimbini ngokuhlwa.
Iigramu ezingama-30 zeengcambu ze-valerian, i-10 grams ye-buckthorn bark, i-chamomile izimbali, i-20 gram ye-peppermint, igxotha. Senza isipuni sokuqokelela ngeglasi yamanzi abilayo, sinyanzelisa imizuzu eyi-15 kwindawo efudumeleyo kwaye siyixinzelele. Sithatha ngaphambi kokulala 1 ingilazi yokulala.
I-tincture ye-oats
I-tincture yokomoya yezityalo eziluhlaza ze-oats yinto enamandla kunye ne-tonic. Siyamkela ngenxa yokungazinzi nokugqithisa.
Iziqhamo zefennel
I-tablespoon yeziqhamo ifakwe kwisigidi sesitha samanzi abilayo.
Ukuxutywa kwe-celery
Sithatha ama-gram angama-34 weengcambu ze-celery, uthele amanzi abandayo, aphekiweyo, apholile kwaye agxininise iiyure eziyi-8. Sithatha amaxesha amathathu ngosuku nge-1 teaspoonful. Oku kuthetha ukunyusa ubuthongo nokunyusa ixesha.
Ukungazinzanga kungaphiliswa yindlela yokwenza unyango, usebenzisa ezi ndlela zokulula. Emva koko unako ukulahla ubuthongo kwaye ubuthongo bakho bube bude, buqilima kwaye buzolile.