Iphupha ekunqunywe
Ubuthongo buhlukaniswe ngamacandelo amabini: ngokukhawuleza nangokukhawuleza. Ukucotha kwehlisa i-75% yobuthongo obupheleleyo, kwaye ngokukhawuleza-25%. Ngethuba lokuphucula ngokukhawuleza kwamandla ethu omzimba. Kule meko, ikwahlula kwiinqanaba eziliqela: yokuqala (xa silala), okwesibini (isimo esilungileyo sokuphucula yonke into esemzimbeni), yesithathu nesine (ubuthongo obukhulu).
Ngokukhawuleza ukuba isigaba esicothayo sokulala siphela, sithatyathwa ngokukhawuleza. Iphupha elikhawulezayo lijongene nokubuyisela isimo sethu sengqondo. Iphupha elikhawulezayo linamanye amagama: i-paradoxical, i-wave fast, isigaba sokunyuka kwamehlo okukhawuleza. Kulo mzuzwana sibheka amaphupha kwaye i-eyeballs yethu ihamba. Ukuba umntu ufumana uxinzelelo noxinzelelo lwengqondo emini, uya kuchitha ixesha elithile kwisigaba sokulala esinqabileyo.
Ngexesha lokulala ngokukhawuleza, kwenzeka ukuba izazinzulu azikwazi ukuchaza. Inkqubo ye-nervous is activated sharp, intliziyo kunye nokuphefumula ziphinda ziphucule, kwaye emva kwemizuzu embalwa zonke izibonakaliso zibuyela kwakhona ngeze. Kukho imbono yokuba ngale ndlela umzimba uhlola ukulungelelwa kwawo kwintsebenzo xa kwenzeka ingozi. Kodwa ngokuqinisekileyo akukho mntu uyazi.
Ukulala ngokukhawuleza okunomthwalo wememori yethu. Xa izilwanyana zalala ngokukhawuleza, zikhawuleza zikhohlwe yonke into ebeyifundisiwe. Kwakukho nokuvavanya nabantu, ngexesha apho kwakunokwenzeka ukubonisa ukuba ininzi yolwazi esiyikhumbulayo ephupheni. Amavolontiya emva kwemini afundisa amazwi angaphandle. Isiqingatha sokuqala savunyelwa ukuba silale, kodwa okwesibini kwakungekho. Ekugqibeleni, abo balala kakuhle bakhumbula amagama amaninzi.
Iphupha
Akukho mntu uyazi ukuba kutheni sifuna amaphupha. Abanye bakholelwa ukuba oku kungumphumo wecala wengqondo. Ingqondo yethu engqondweni iyazama ukudibanisa nathi kwaye iyasitshela ukuba siyifunde ntoni. Bonke abantu abayiboniyo, kungekhona bonke abakhumbulayo emva kokuvusa .Abantu-abantu abafundisisa iimpawu zobuthongo, banike iindidi ezimbalwa zamaphupha:
- I-Physiological - loo maphupha apho imeko yomzimba ibonakala khona. Ngokomzekelo, ukuba sishushu, ngoko ephupheni sinokuzibona kwindawo efudumele kakhulu.
- Okwenene - loo maphupha apho sipheqa iziganeko ezenzeke kuthi ngosuku.
- Ukudala - amaphupha apho sibona i-futurepieces, umsebenzi, ukufumanisa. Umzekelo ocacileyo weli yiphupha likaMendeleyev, apho wabona itafile yakhe yezinto.
- Inxephezelo - loo maphupha apho sifumana konke esikufunayo. Zijongwa njengezona zinto zihle kakhulu.
Uhlu oluhlukileyo luhlala ngubusuku. Ngokuqhelekileyo, sivuka ngokuxhalabileyo, ngokushushumba okubandayo kunye nokwesaba. Ngaloo ndlela, i-psychihika izama ukulahla ukungabikho kokungafuneki. Ngokuqhelekileyo, iindlobongela zihanjelwa ngabantu abanengqondo engalinganiyo. Ngamanye amaxesha imbangela yeendlobongela zingadla ngokutya ebusuku, kuthatha amachiza athile, iingxaki zeengqondo ezingapheliyo njalonjalo.
Izazinzulu azikhanyeli ukuba amaphupha angaba sisiprofeto, kodwa abayikuyiqinisekisa. Uninzi lwezinto esiziphuphayo, unokuzichaza ngokulula.
Ufuna ukulala kangakanani?
Umntu ngamnye unalo i-biorhythm yakhe, ngoko ubude bokulala buhluke kuwo wonke umntu. Omnye unelungelo elaneleyo kunye neyure ezintlanu zokulala ukuze abe nemihlali yonke imini, kwaye umntu kunye nesibhozo kuya kuba mncinci. Ngoko ke, kubalulekile ukufumana umgangatho ophakathi. Ubuthongo obuncinane bububi, kodwa alukho kakuhle kakhulu. Oku kwafunyanwa ngabaosayensi abaqhuba uphando. Kwikhosi yabo kwacaca ukuba abo abangenalo ukulala ngokwaneleyo, kunye nabo balala ngaphezu kweeyure eziyi-8 ngosuku, banokuphindwa kabili kwiimeko zesifo senhliziyo.
Kuba umntu omdala, ixesha elifanelekileyo lokulala li malunga neeyure ezingama-7. Kodwa isiqhelo somntu ngamnye sihlukile kumntu wonke. Yenzelwe inkqubo kwaye ingatshintshi kulo lonke ubomi. Ukuba uyifumana, unokukwazi ukuphucula ukusebenza kunye nempilo.
Kodwa ukugqiba i-schedule yakho yokulala kuyenzeka kuphela phantsi kweemeko ezifanelekileyo, xa singalala ngokubanzi njengoko sifuna, kwaye kungabi nakwiimeko ezikhoyo. Oku kuya kwenziwa ngexesha lekhefu okanye ngexesha leholide ende.
Ubuthongo obugcweleyo buchaphazela yonke into: kwimpilo yethu, imetabolism, ubuhle, umsebenzi, isimo sengqondo, umsebenzi wengqondo. Kuzo zonke ezi zinto zilungele ukulala, zanele ngokwaneleyo ukulala ngokwaneleyo. Kwaye ubuthongo buhle xa ukhululekile. Ukuba ixesha elifanayo lokulala ubusuku obukhululekileyo alaneleyo, gxininisa umhla wale mizuzu eyi-15. Ngeli xesha, umzimba, njengokuthi, "uqalise" kwaye usebenze ukugcina kwawo. Oku kuya kunceda ukuvelisa ngakumbi kulo lonke usuku. Kodwa ukuba unesifo sokulala okanye unenkathazo yokulala ebusuku, ubusuku bokulala buphikisana.
Ukulala ngexesha
Wonke umntu uphupha ngokuvuyisa kwaye egcwele amandla emva kokuvusa. Kodwa ngamanye amaxesha kukho iimeko apho kungekho nxalenye yokuphumla ngokuzeleyo kwaye asikwazi ukukrazula iintloko zethu kwi-pillow. Indlela yokujongana nale nto?
Kwiminyaka emininzi edlulileyo, kukho iirm ekhethekileyo ze-biorhythm. Bayikulandelela umsebenzi wengqondo ngexesha lokulala. Udinga kuphela ukugqoka isongo esikhethekileyo esiya kulungisa ukunyakaza kwembumbulu yomzimba. Chaza ixesha ekufuneka uvuke ngalo, umzekelo, ukususela ngo-8 ukuya ku-8: 30. I-Smart iyakucwangcisa umzuzu xa kulula ukuba uceliwe.
Unokufunda ukuvuka ngexesha elinye. Indlela elula yokuvusa kwisigaba sesibini sokulala. Izigaba zitshintsha malunga nesiqingatha seyure. Ngoko ke, ukuba unesithuba esithile sokulala, kukulungele ukuvusa iiyure ezingama-4.5 ukuya kwezi-6 emva kokulala. Kodwa nakhu apha yonke into iyodwa. Iyure enye neyure iyimilinganiso. Kweminye, ingaba ngu-1.25 okanye 1.40. Abantu abaninzi banokumisela oku ngongqoqo. Ngoko ke, kufuneka uphulaphule.
Sleep Chemistry
Ngexesha lokulala, ii-hormone ezibalulekileyo ziveliswa. Ngenxa yoko, ukunqongophala kwabo kungabangela iingxaki zempilo ezinzulu.
I-Melatonin i-hormone esisikhusela ekuxininiseni, ikhulisa umkhuhlane, inqanda ukuguga kwangaphambili, ikhusela izifo zomhlaza. Ngexesha lokulala, ukufikelela kwi-70% yesibonelelo sakhe somhla. Uphuhliso lwayo luqala ngentsasa, kwaye intloko yalo ivela phakathi kobusuku ukuya ku-4 ekuseni.
I-hormone ye-Growth - iyanciphisa inkqubo yokuguga, ilawula umsebenzi wenkqubo ye-nervous, iphucula imemori. Ingqungquthela yalo mveliso iwela emva kweeyure ezingama-2-3 emva kokulala.
I-Leptin kunye ne-ghrelin - banomdla wokuba baxhamle kunye nesondlo. Abo bangalali rhoqo banesisiseko esinamandla sokulamba, oku kuthetha ukuba bahlupheke kakhulu. Ngoko ke, ukuba uya kulahla, ufuna ukulala ngokwaneleyo. Iingcali zenzululwazi ziye zabonisa ukuba abo bafazi balele ngokwaneleyo, banciphisa ubunzima kunabo abangalali ngokwaneleyo.
Ukulala kangcono, ulale ngexesha elifanayo, ungakhangeli kwi-TV ngaphambi kokuba ulale (ungahlali kwikhompyutheni), ungasebenzi ebhedini, ungayisebenzisi ngaphambi kokulala, ungadli i-nap, ungaphuzi i-cola, ikhofi kunye neziphuzo eziqukethe i-caffeine ngaphambi kokulala . Kucetyiswa kwakhona ukuba kugcinwe ukushisa komoya kwigumbi ukusuka kuma-18-25 degrees.