Sonke sahluke, kodwa kukho into edibanisa. Yimfuneko yokulala. Ukulala umntu kwisidingo esifanelekileyo ubuncinane iiyure ezintandathu ngosuku. Lo buncinci apho umzimba unethuba lokubuyisela kunye nokulungiselela iintlobo ezintsha. Kodwa kuthekani ukuba ngokukhawuleza uyaqonda ukuba awukwazi ukulala? Kukho ukukhathala, uvakalelo obuthathaka, kodwa ukulala akufiki-kukhale. Kukho ezinye izinto ezinciphisa ukuthukuthela kunye nokukhulula ukulala ngenxa yokungakwazi ukulala.
1. Nika ikhofi kunye ne-tea enamandla ngokuhlwa
Ukuba unomdla we-cafeine, i-cup yokugqibela yekhofi ivumelekile ukuba ungabi nanye ngaphaya kwe-14.00. Inyaniso kukuba i-caffeine emzimbeni ibalekile ukuya kwiiyure eziyi-8! Enyanisweni, abantu abangekho nonke bayamkeleyo akubona abaninzi. Ngokukhawuleza awukho omnye wabo? Kungcono ukuba ungathathi amathuba.
2. Hlaziya ngaphambi kokulala.
Ewe, kulula ukuthetha! Abaninzi baya kububula. Kodwa kukho iindlela! Umzekelo, ukuhlamba okufudumele kunokukunceda. Le ndlela ifanelekileyo esebenzayo nakanjani. Ngokukhawuleza kususa ukuthukuthela nokulungelelanisa. Ukuncedisa, ioli ecocekileyo, izitya zokuhlambela ezihlambulukileyo, umculo othulileyo unokuza kwakhona ... Ukuba umanzi ngaphambi kokuba ulala ngexesha lakho lokulala, ungazama ukubhala phantsi okanye utshele iingxaki zakho kwirekhodi. Ngoko, bembethe ngendlela yokuthetha, baphuthuma ngokukhawuleza, kwaye ukulala akuthathi ixesha elide ukulinda.
3. Ungadli i-spicy okanye i-oily
Emva kokuba ulayishe isisu ngale ndlela, uyayinyanzelisa, kunye nezinye izitho zesistim sokutya, ukusebenza ngokupheleleyo. Ukutya ukutya okunamandla kwaye okunamanci kumzimba akuwona umsebenzi olula. Ufuna amandla amaninzi, umzamo omkhulu. Yeka iphupha! Ngoko uzinqanda ukuphumla ebusuku.
4. Musa ukufunda i-imeyile ehlwaya
Ewe, kwaye ungakhangeli kwiibhili, ubuncinane iyure ngaphambi kokulala. Oku kunokubangela umgca weengcamango ezingenasiphelo, kwaye ezo ziza kubangela ukuhlaselwa kwezinto ezintsha. Ngokubanzi, zama ukuzikhusela kuzo zonke iintlobo zeengxaki. Kuphela ubukho bekhanda "elikhanyayo" luya kusindisa ukungazinzi. Ekugqibeleni, kusasa kubulumko kunokuhlwa.
5. Utywala ngaphambi kokulala, akusisisombululo esihle
Ndikholelwe, oku akuyi kukhulula ukuthukuthela kwaye kuya kunciphisa ukulala ngenxa yesikhashana.
Ekuqaleni utywala lubonakala kukunceda ukulala, kodwa ngokuphindaphindiweyo kubangela ukuvuka phakathi kobusuku kwaye, kwakhona, akavumeli ukuba alele. Le yinto ebizwa ngokuba yi-insomnia yesibili. Ngexesha elifutshane lemigqabantshintshi yokungabikho komzimba, umzimba awuyi kuphumla. Kufuneka asebenze ekususeni utywala egazini, kwaye oku kwenza zonke iinkqubo zihlale ziphapheme. Kukho ukungcola okukhulu, kufuneka uvuke phakathi kobusuku ukuze udakwe. Ngokuqhelekileyo, awuyi kukwazi ukuphumla-okuqinisekileyo.
6. Ventilate igumbi okanye ulale ngefestile evulekileyo
Umoya omtsha uza kunika ingqondo nge-oxygen, eyimfuneko yokuphumla. Kakade, ukulala ewindini evulekile ebusika akunakwenzeka. Kodwa ukuvuselela igumbi ngaphambi kokuba ulale embhedeni ubuncinane imizuzu embalwa - ngokuqinisekileyo.
7. Ukuba awukwazi ukulala ixesha elide, kungcono ukuma
Ukujika ukusuka kwicala ukuya kwelinye icala, uvele ucaphuke kwaye uzihluthe. Oku kusela akuyi kukusindisa kwi-insomnia - ngoko awuyi kulala. Ngesizathu esithile, umzimba awusetyenziswanga ukuphumla, makube ngcono kangangexesha elithile ukuba usebenze. Hlala phantsi, funda incwadi, mamela umculo. Yenza into enhle, kodwa ukuzola. Abanye kwixesha lokulala ngongqimba bahlela ukuqokelela kwabo, omnye umntu wenza umquba-bathi, unceda ukuphumla. Kwaye iphupha liza ngokwalo, kwaye kwinqanaba elihle.
8. Yoga
Ukuzivocavoca okunjalo kunceda ukunyusa amandla okwenyama kwaye ngexesha elifanayo luchukumise. Kwanele ukuba usebenzise imizuzu engama-45 ngosuku, kwaye iingxaki zobuthongo ziya kutshabalala ngokwazo. Oku, nangona kunjalo, akuyona indlela yexesha elilodwa, kodwa iphumelela kwaye ivavanywa ngabantu abaninzi.
9. Hambisa uqeqesho
Njengoko umkhuba ubonisa, ukudlala imidlalo kwisigamu sesibini semini kwaye kusihlwa kusenokuba nefuthe elihle kwinkqubo yeentlanzi, kwaye ebusuku ulala ngokuthula. Ngamanye amaxesha umzimba kufuneka "utyhuke" kancane, ngoko ngokwakhe ucela ukuba kubuyiselwe ngendlela yokuzola nokulala.
10. Isiqingatha seyure ngaphambi kokulala kuquka umculo ozolileyo
Amaqhinga ulala ngokukhawuleza, kwaye ubuthongo bakho buhlala ixesha elide ngaphezu kokuba ulele ekuphumleni. Oku kuqinisekisiwe, nangona kungenakulungeleleneyo. Kuyafaneleka ukuzama.
11. Ukulala ngesondo
Oku mhlawumbi iresiphi engcono yokulala kakuhle. IiHormone zokuzonwabisa, okanye i-endorphins, eziveliswa ngokugqithiseleyo emzimbeni ngokuthandana, ukunciphisa uxinzelelo, ukuphumla nokunceda ukulala.
12. Zinikezela ngemini
Vuka ngexesha elinye, yidla rhoqo, ungene kwimidlalo, hamba ukuhamba. Kodwa ukusuka kumkhwa wokulala emva kokutya okanye ngokuhlwa, ukungafuni. Ngoko umzimba uya "kuhlolisisa" ngaloo busuku ixesha lokulala.
13. Phuza itiye yohlobo lwe-herbal
Kukho neetekisi ezikhethekileyo zento ezithuthuzayo (umzekelo, nge-melissa, i-mint okanye i-thyme). Akuncedi nje kuphela njengengqondo yokusingqongileyo, kodwa ixabisekileyo kumxholo wabo wezondlo. Leyo yeeyi iyancasa kakhulu yaye ngokuqinisekileyo iya kusindisa nabani na ukulahla. Iyakwazi (kwaye kwaye kufuneka) iphuze abantwana, nokuba yincinci. Kuphela kungcono ukuba ungenise iswekile-ngoko ke iinzuzo ziya kuba zikhulu ngakumbi.