Akuyona imfihlo ukuthi ukulala okunempilo kuyisihluthulelo esimweni esihle sempilo kanye nomoya ojabulisayo. Akusizo ngalutho ukuthi bathi ukulala kungumuthi omuhle kakhulu, futhi abesifazane abaningi bakholelwa ngokuqinile ukuthi ubuthongo buyisisekelo esiyinhloko sobuhle.
Kusukela ekubukeni komsebenzi wesayensi, ubuthongo luyisimo esibalulekile somsebenzi womqondo womuntu, ngakho-ke sidinga ukulala nokuzwakala kahle.
Ukuze iphupho libe lijulile futhi liqabule kufanelekile ukunamathela eminye imithetho yokulala kahle.
Imithetho eyishumi nesishiyagalolunye yokulala kahle
- Masinyane ngaphambi kokulala ngokwalo, kungcono ukwenqaba ukudla. Kunconywa ukuthatha ukudla okulula kakhulu 2 amahora ngaphambi kokulala. Isibonelo, imikhiqizo yobisi omuncu, izithelo ezintsha noma imifino.
- Hlala ukulala cishe kungakapheli amahora angu-23. Kule nkathi lapho umzimba wethu ukhululekile ngokuphelele, isimiso sezinzwa siyahluma, ngakho-ke kungenzeka ngalesi sikhathi ukuhamba ngokushesha futhi kalula. Odokotela abaningi bacabanga ukuthi umuntu omdala udinga amahora angu-7-8 ukuze alale kahle futhi aphumule, ngakho akudingeki ahambe emsebenzini obuthongo usuku lonke. Kodwa ukulala ubusuku obuhle kunokwanele amahora angu-5-6, kodwa kunoma yikuphi, umuntu kufanele alale ngehora lesibili ekuseni kuze ku-4: 00 ekuseni. Kule nkathi yesikhathi sokulala kunamandla kakhulu, ngakho-ke lapha kudingekile ukuba ulale okungenani ihora elilodwa ngalesi sikhathi. Ukulala kwamasuku kungcono ukukhipha, nokulimaza ukulala ngaphambi kokushona kwelanga. Ngaphezu kwalokho, izinga lixhomeke ekudleni kokudliwa ngosuku. Abantu abangaphansi basebenzise ukudla, isikhathi esincane esithatha ukuba balale. Kufanele kuqaphele ukuthi ama-long liver achitha isikhathi esincane, cishe amahora amane kuya kwanguyisithupha ngosuku. Ukuze uthole isimo esihle sempilo, isimiso sokushintshwa kwezintathu akusifisi, ikakhulu uma ukushintshwa kungashintshwa njalo ngesonto.
- Umbhede ekamelweni kufanele ubekwe ukuze ikhanda likhomba enyakatho noma empumalanga. Imfuneko enjalo yendawo efanele yomzimba ixhunywe nesidingo sokubambisana kwamasimu kagesi. Okusho ukuthi ukusatshalaliswa kokuhamba kwamagagasi omuntu kagesi kanye ne-crust of earth kumele kuhambisane. Le ndlela isetshenziswa njalo yi-Academician Helmholtz yokwelapha abantu.
- Okunye okubaluleke nakakhulu ukuthi silala ngani. Kungcono ukusebenzisa umbhede ngesimo esinzima, sezinga, kusukela emagqabeni aphephile futhi alula kakhulu umzimba uguquguquka ngentambo, ukunikezwa kwegazi komgogodla nezinye izitho eziphoqelekile ziphazamiseka kakhulu. Futhi, ukulala ebusweni obuphansi kuholela ekucindezelweni kokuphela kwezinzwa, futhi lokhu kuphazamisa noma iyiphi ingxenye yomzimba. Phela, akusizo ize ukuthi labo abahlukunyezwa emgodleni kanye neziguli ezine-radiculitis batuswa ukuba balele embhedeni okhuni kuphela. Ngakho-ke, umbhede kufanele wenziwe ngamabhodi angewona ama-varnished. Futhi, ukukhetha okuhle kungaba ukufaka ishidi leplywood ephathekayo emanzini noma olunye uhlaka. Kodwa phezulu kwalo ungabeka emigqeni eyodwa noma emibili yezingubo zokulala, umqubu noma umthamo womshini wokotini ovamile. Ukuze ubuthongo obunempilo kungcono ukuyeka imilenze noma usebenzise idijithi elincane nelincane kakhulu. Le ndlela ithuthukisa ukujikeleza kwegazi ebuchosheni, igcina umgogodla wesibeletho esimweni esihle, isiza ekuthuthukiseni ukucindezeleka okungahambi kahle, futhi ivimbela ukwakheka kwentamo ebomvu nobuso. Okuhlukile kungase kube ngabantu abanesifo senhliziyo nesifo sokuphefumula kwesifo sofuba. Lapha, akufanele ulahle imilenze, futhi phakathi nezinkathi zokukhushulwa ungalala ngisho nemisindo emi 3.
- Ukulala kungcono kunokulala, futhi uma kubanda, ungakwazi ukumboza ngesigcawu esisodwa noma ingubo.
- Isimo esihle kakhulu sokulala yilona ohlangothini. Ngesikhathi sokulala konke kubalulekile ukuba flip uhlangothi oluya kolunye, kodwa asikwazi ukuqapha lokhu, ngakho-ke, inqubo yokuguqula iqhutshwa ngokuzenzekelayo, ukuze ingathwali izinso nezinye izitho. Ukulala ohlangothini ngeke kunciphise kuphela amathuba okubamba, kodwa futhi kuphazamise kahle emuva. Kungenzeka futhi ukulala ngemuva, kodwa ukhetho olubi kakhulu yisisu.
- Kufanelekile ukunakekelwa ama-drafts ebusuku, okuholela ekukhulekeni okungafuneki nasezinyangeni. Ungakwazi ukuvula iwindi, kodwa esimweni sokuthi umnyango uvaliwe. Futhi, awukwazi ukuvala umnyango, kodwa uvule iwindi ekamelweni elilandelayo. Okuhle kunakho konke, kuhle ukuvuselela ikamelo ngaphambi kokulala. Kungcono ukulala ekushiseni kwe-+18 kuya ku-20 ° C.
- Akufanele kube khona iwashi lomculo ozwakalayo, futhi uma ushayela ngewashi ekhanyayo ye-elekthronikhi, kungcono ukuyivula ukuze ungaboni isikhathi.
- Kusukela ekuboneni kwezesayensi, iphupho lomuntu lingahlukaniswa ibe yizinkomba, ngalinye elibandakanya izigaba zokujula okusheshayo "nokuphuza" kokulala. Ngokuyinhloko, lo mjikelezo uhlala emaminithini angu-60 kuya kwangu-90, kanti abantu abavamile ukujikeleza kuseduze nehora elilodwa. Kodwa ekuseni imijikelezo iqala ukukhula, ikakhulu uma iphupho lihlala isikhathi eside, kodwa ngesikhathi esifanayo imizuzu yokulala "okusheshayo," lapho umuntu ephupha khona. Ukuze uthole ukuphumula okuhle, kwanele ukulala imijikelezo emine yezinto eziphilayo. Kodwa futhi imijikelezo engu-6 ivunyelwe ukulala kahle. Iphuzu elibalulekile akumele liphazamise ukulala ngesikhathi sokujikeleza kwemvelo. Uma umuntu evuswa phakathi komunye wemijikelezo enjalo, khona-ke uyozizwa ephukile ngokuphelele. Ngakho-ke, kungcono ukuthi ungavuki umfutho, kodwa ngehora langaphakathi. Ezimweni ezingavamile, ungakwazi ukulala emjikelezweni wezinto eziphilayo, nakuba eziningi kuyiphupho elingenakulinganiswa. Abanye bangalala amahora angu-10 futhi bengakwazi ukuvuka, kodwa abanye ngokuphambene nabo bahlushwa ukulala.
- Kulabo abathanda ukulala isikhathi eside, abalala embhedeni. Uma nje umuntu evuka ebuthongweni, kuyadingeka ukwelula, ngokushesha wehla ingubo bese ekhuphuka. Kunezikhathi lapho umuntu angavuka khona yedwa ekuseni, kodwa lapho ebuka iwashi lakhe, uphinde abuyele emuva. Kuphela lapha umqondo wokuhlala isikhathi eside kangaka ungangabazi.
- Ngaphambi kokulala, kungcono ukuqeda okuhlangenwe nakho kwosuku oludlulayo, oluphinde lukhukhumeze isimiso sethu sezinzwa. Kudingekile ukuthi uzilungiselele eholidini eligcwele, elizosiza ukubuyisela amandla omzimba wonke. Phela, inhlanhla engcono kakhulu unembeza ozolile.
- Kuvunyelwe ukulala ngaphansi komculo othulile nomnandi, ngokwesibonelo, ngesitayela se-"Relax". Futhi, ungavula umsakazo noma i-tape recorder ngezingoma zakho ozithandayo, noma ukurekhoda ngemisindo yehlathi eliqhakazile noma ukugada.
- Ukukhuluma ngekhofi nokuphuza utshwala, kungcono ukulahla. Yiqiniso, utshwala bungaba nephupho, kepha emva kwesikhashana, lapho izenzo zalo zibuthakathaka, zingakhuthaza ukuvusa. Akunconywa ukuthi uphuze ngaphambi kokuphuza iziphuzo eziqukethe i-caffeine. Phela, i-caffeine ayikho nje ikhofi kuphela, kodwa futhi nge-tshokoleti, itiye, i-coca-cola nemithi eminingi ene-analgesic effect. Kungcono ukuphuza itiye eline-calbary calming. Isibonelo, itiye ne-chamomile, i-melissa, i-mint noma i-hops. Kodwa amaphilisi alala kahle kakhulu ingilazi yobisi olufudumele nge isipuni uju.
- I-shower ethahleni efudumele noma ibhuku lokufudumala liyathinta ne-sonnet enempilo. Kuyasiza kakhulu ukugeza ngokufaka amafutha abalulekile, izibungu ezinomhlonyane, izinambuzane noma usawoti othakazelisayo.
- Uma indlu yakho ikhona eduze nepaki noma indawo yokuhamba, kungcono ukuthi ungabi nobuvila, hambahamba uthola umoya omusha. Lokhu kuzokwenza ngokushesha futhi kunzima ukulala.