Indoda ilele ingxenye yesithathu yokuphila kwakhe, ngesikhathi esifanayo ihlambalaza ukuthi ngosuku alukho amahora angu-48. Khona-ke umsebenzi nokuphumula kungenzeka kube isikhathi eside. Ukusebenza okusebenzayo nalabo abathanda ukulala isikhathi eside nje lesi sihloko siyoba.
Inhloso yobuthongo ukubuyisela amandla ebalulekile emzimbeni. Kuyathakazelisa ukuthi isikhathi sokuphumula akuyona imfuneko ebalulekile yekhwalithi yobusuku bokulala, ngoba umuntu ngamunye ngamunye ama-biorhyth yakhe kanye nesikhathi sakhe ngasinye, kuyadingeka ukuze alulame ngokuphelele. Isibonelo, umzimba wesifazane okhulelwe udinga ukulala isikhathi eside. Ngicabanga ukuthi abesifazane abaningi abaye bahlangabezana nokukhulelwa bakhumbula ukuthi bafuna ukulala ikakhulukazi ku-trimester yokuqala yokukhulelwa.
Khumbula, ukuba unempilo, inhle, ifanele, udinga okuhle futhi, okubaluleke kakhulu, ulale kahle. Uma umuntu engalali njalo, ukubonakala kwakhe kuyashintsha, ungasho ukuthi ikhono lakhe lokubhekana ngokushesha nemisebenzi eyabelwe. Ngakho-ke kubalulekile ukuthola ukulala ngokwanele, ngenkathi ulandela imithetho ethile.
Ungadli ukudla ebusuku. Ukuqeda utshwala, itiye le-hiccup
Ukudla okunamandla, okunzima ukugaya akukaze kusize ukulala okuhle, ngoba umzimba kufanele uphumule, futhi ungasebenzi. Okufanayo kusebenza nesisu esigcwele. Amaholide akufanele abe okuhlukile, ngoba iholidi liyinto ejabulisayo, futhi akuyona ithuba lokuletha ukungakhululeki emzimbeni wakho. Noma kunjalo, akunakwenzeka ukulala ngokujwayelekile ngesisu esingenalutho. Ngakho-ke, ukudla okulula kuyozuzisa kuphela. Phuza inkomishi ye-yogurt noma udle sandwich nokulala okuphumuzayo kuqinisekisiwe.
Uma ufuna ukulala, ungafaki itiye, ikhofi noma utshwala ngaphambi kokulala. Lezi ziphuzo zithokozisa futhi umzimba awukwazi ukubuyisela ngokugcwele.
Isikhathi esihle sokulala sivela ngo-11 ekuseni kuya ku-7 ekuseni
Ukuze uthole ukuphumula okuhle udinga amahora angu-6-8 aqhubekayo. Isikhathi esihle sokulala sivela ngo-23: 00 ekuseni kuya ku-7: 00 ekuseni. Noma kunjalo, umzimba ngamunye unama-biorhyms ayo. Omunye umuntu uvele elele ukulala ngehora lesishiyagalolunye ekuseni, futhi uvuka ngo-5 ekuseni ngaphandle kobunzima. Omunye ulungele ukucabanga kanzima bese ucabanga ngemva kwamahora angu-23. Ngakho-ke, ayikho imingcele eqinile, kodwa kusadingeka sikhumbule ukuthi phakathi nesikhathi esisuka ku-2 kuya kwehora lesishiyagalolunye ekuseni imvelo ibhekene nokujulile, ngenxa yokuthi inani elikhulu lamahomoni abalulekile likhiqizwa, umzimba uthola amandla futhi ugcwalise izindleko zawo.
Umbhede omuhle yisiqinisekiso sokulala okuhle
Ngiyavuma, kuhle ukulala embhedeni ohlanzekile ohlangene futhi ujabule kabili uma lo mbhede ungumgangatho, omuhle, ujabulela iso nomzimba. Okokuqala, senza imali yokudla, izingubo, kodwa embhedeni - uma kukhona imali eyanele. Noma kunjalo, ungumngane othembekile wokulala kwekhwalithi.
Phela ephusheni
Indima ebalulekile idlalwe yi-posture lapho silala khona. Okokuqala, ukuhleleka kufanele kube mnandi, kodwa, ubona, i-pose oyintandokazi "ubuso kumsila" uvame ukuthembisa "ukubukeka kwesikhwama" ekuseni. Noma yimuphi udade ozihloniphayo akafuni ukuvela efomini elibiziwe emehlweni abanye.
Ngakho-ke, yisimo sokudla ngakwesokudla noma ngemuva ukuthi kuqinisekiswe isimo esifanele sezitho zangaphakathi ngesikhathi sokulala. Isikhundla ngakwesokunxele siqinisa umthwalo enhliziyweni. Kodwa othandekayo kwezinye izingqinamba, njengoba ebiza ngokuthi "ubuso emlanjeni", okungukuthi, esiswini, akuyona into engalungile, ngoba kuleso sikhundla isifuba sinyanyisiwe, ngenxa yalokho isigqi sokuphefumula nesenhliziyo siphukile.
Microclimate ekamelweni lokulala
Ungakhohlwa ukuvuselela ikamelo ngaphambi kokulala, futhi kungcono ukushiya iwindi elivulekile lonke ubusuku. Kungcono kakhulu ukukhusela kunokuba ulale egumbini elithengayo. Egumbini elisha, ubuchopho buyaphumelela kakhulu nge-oksijeni, ngakho-ke, uzovuka ekuseni ngekhanda elihle nenhloko ecacile.
Indawo yokulala
Yakha isimo esihle sokulala: ikamelo elisha, umbhede omuhle, ubuchopho ekamelweni lokulala, futhi, nakanjani, umatilasi wekhwalithi, umcamelo nengubo. Ku-mattress omuhle wama-orthopedic nangemuva kuzoba nempilo, kanti okunye kuzobe kugcwele. Ungadluli ngomcamelo! I-thinner le-last, ewusizo kakhudlwana yi-spine. Ama-cushion amakhulu amancane aphazamisa ukujikeleza kwegazi emathisini ebuchopho, ngenxa yalokho, ukungabikho kwengqondo, ukukhathala nokungafaneleki.
Ukuphumula kungumsizi wokulala okuhle
Umdlalo wokuphila osebenzayo udibene kakhulu empilweni yethu ukuthi ngezinye izikhathi ngisho nangesikhathi sokulala kungenakuphumula, kodwa yini lapho ukuze ukhululeke, nje ukulala. Imicabango eminingi ekhanda lami iqoqwe ngosuku, izinkinga, sakha izinhlelo, sibhekana nezinkinga. Futhi yikuphi okunye okunye, indlela yokubuyisela ubungqabavu?
Okokuqala, udinga ukufunda ukuphumula, cisha. Akukhiphi lokho okulula, ukuqonda indlela yokuphumula nokuzindla. Uma kunezindlela eziningi zokuphumula, khetha inketho eyamukelekayo kakhulu kuwe. Kungaba futhi ukugeza okuphumuzayo namafutha anamakha, isibani sephunga, ukuphumula okuphumuzayo, ukuzindla kwe-yoga. Kuhle kusiza ukuphumula ukuhamba ngaphambi kokulala. Awu, ungakhohlwa ngocansi! Lona okuphumula kakhulu!
Ngifaka kuphi iwashi le-alamu?
Wake wazicabanga ukuthi njalo ekuseni uqala ngokucindezeleka? .. I-alamu iphula ukujabula okujabulisayo kokulala, bese ucabanga ukuthi sekuyisikhathi sokuvuka, ukugijima, ukusebenza. Ukucindezeleka kwasekuseni kuphazamisa ama-biorhythm yabantu, okubangelwa ukuhlukunyezwa, ukucasula, ukukhathala. Okukhethwa kukho, okuyiqiniso, ukulala ekuseni futhi ufunde ukuthi ungowakho kanjani. Uma ingasebenzi, khetha okunye ukuvuka okubukhali - iwashi le-alamu enomculo ovusayo othakazelisayo.
Umhla wosuku
Noma ngabe yini ongayisho, umzimba uthanda ukuhleleka, futhi usebenza njengehora, uma uxhasa lo myalelo: hamba ngesikhathi, udle ngesikhathi, thola ukulala ngokwanele, uhlele kusasa lakho. Funda ukulala futhi uvuke ngesikhathi esifanayo, ngempelasonto ayikho. Khona-ke kuyoba lula ukulala, futhi umzimba uzophumula, futhi ngenxa yalokho, uzobheka wonke amakhulu amabili.
Imidlalo iyisiza ekuleleleni
Akuyona imfihlo ukuthi umsebenzi womzimba ovamile uthuthukisa inhlalakahle, ngesikhathi esifanayo, ukuqeqeshwa okuvamile kusiza ukulala. Umthetho oyinhloko akufanele ukwenze umthwalo ngaphambi kokulala, ngaphandle kwalokho ungathola umphumela ohlukile.
Kuze kube manje, khuluma njalo ngekhwalithi yokuphila, incazelo yokudla okunempilo nokuqeqesha ngokomzimba impilo. Ngesikhathi esifanayo, indima yokulala empilweni yomuntu ngandlela-thile iphansiwe. Kodwa-ke, imvelo ayizange ize ngenqubo yokuziphendukela kwemvelo igcine iphupho, ithatha ingxenye yesithathu yokuphila kwayo kumuntu. Isayensi ye-somnology isebenza ngokutadisha uhlobo lokulala nokuphazanyiswa kwalo. Isayensi yanamuhla ibonisa ukuthi ukulala akuyona inqubo yokuzilalisa nokuphendula okuningi. Ubuchopho busebenza ebusuku, ubuthongo buyadingeka ukuze ubuyisele izindleko zamandla, ukuqinisekisa ukusebenza okujwayelekile kwememori. Unganaki ukulala, lalela umzimba wakho futhi uhlale unempilo!