Ngokusho kukaprofesa nesisebenzi se-Somnological Center eMnyango WezeMpilo weRussian Federation, i-Alexander Vein, abantu bayeke ngokuphelele ukulala njengoba umzimba udinga. UJan Hindmarch, oyinhloko yomnyango weyunivesithi eGlorford, eSyrey, ukholelwa ukuthi isikhathi esijwayelekile sokulala kufanele sibe phakathi kwamahora amathathu no-9. Kodwa empeleni konke akukona okwanele, kodwa ngekhwalithi yayo. Kungakhathaliseki ukuthi sithola ukulala ngokwanele noma cha kuxhomeke kuqala kuzo zonke izimo, okuthinta ngqo ukulala - izinga lokushisa emoyeni ekamelweni lokulala, umbuso wosuku kanye newashi le-alamu. Uma ungajabuli ngendlela olala ngayo, zama ukushintsha okungenani ezinye zezici.
Ukuphumula kombhede
Emibhedeni kuyadingeka ukuba ulale kuphela kulawo mahora lapho iphupho liletha ukuphumelela okukhulu, kusho lo profesa ofanayo Vein. Uhlinzeka uhlelo olukhethekile oluhlolwe yinani elikhulu lamavolontiya. Isisekelo salo sisebandleni lokuthi umuntu obala indlela yokulala ebhekene nemininingwane encane kunazo zonke, uzothola ukulala ngokwanele amahora amane, esebenzisa sonke isikhathi esisele sosuku ngokuphila okunamandla.
Uhlelo Lokusebenza
Dweba "isimiso sokulala", ngenkathi uzilahla ubuthongo usuku lonke. Ukuvuka ngehora leshumi nanye ekuseni, ulinde kuze kufike phakathi kwamabili bese ubukela isimo sakho. Thatha iphepha elihlukile bese uqaphela isikhathi sokufika kwesibindi esilandelayo (cabanga ukuqina kwamanani amathathu). Ukuze wenze ukuhlolwa "kuhlanzeke", zama ukubamba kuze kube yihora leshumi nambili ngobusuku obulandelayo. Ngenxa yalokho, uzokwazi ukuthola isimiso lapho kuzobe kuboniswe khona izikhathi ezimbili zokugubungela: imini nobusuku. Uma ulala embhedeni kwenye yalezi zikhathi bese ulala amahora amane, kuzoba lula kuwe ukuba ujabule, kunokukwenza ngemuva kokuchitha ubusuku bonke embhedeni. Ngakho-ke kufanele uvele necebo kulokho okudingeka manje usebenzise amahora angu-20 ukuphuma embhedeni .
Ukukhulisa amabutho
Ukuze umzimba wakho uhambe ngokushesha kakhulu futhi kalula kusuka ekulaleni komsebenzi, qala ekuseni wakho ngomculo nokuzivocavoca okukhethekile. Ukuncintisana kokuzivocavoca okunjalo kumele kuhlanganise nokuzivocavoca okuphefumula, ukwelula, ukunyakaza komdanso nokuzivocavoca kwe-aerobic - ukuguqula, ukuhamba, njll. Kuhle ukuba uthathe izinyathelo ze-yoga nezokuqala zasemaphandleni - imizuzu engu-15, ozoyisebenzisa "poszopokoya" (sava dana), ubeke ngokuphelele amahora amathathu okulala ebusuku.
I-Perfume Yokulala
Emzabalazweni wokulala okuphelele, i-vitamin B6 idlala indima ebalulekile, equkethe kakhulu ama-shrimps, i-salmon, i-banana, i-lentile namazambane. Umlingani wakhe u-Vitamin A, ongayithola ngobuningi ngo-utamatisi, izaqathe, ulethisi, i-broccoli nesibindi. Amakhemikhali anamandla aqabulayo, anezinkanuko, ama-hops, i-valerian, i-melissa yokwelapha, i-wort yaseSt. John kanye ne-herpast - wonke lawa makhambi kufanele asetshenziswe ku-decoction ekhethekile. Ngaphezu kwalokhu kuma-pharmacy ungakwazi ukucinga ama-teas, eqinisweni, ayabiza kakhulu, kepha wonke umuthi we-viscose ukwakhiwa uhlanganiselwe ngezilinganiso ezidingekayo. Nonke nidinga nje ukuthulula izinti zeli qoqo ngamanzi abilayo.
Yebo, uma ufuna ukuvuselela ngokushesha futhi uthole umoya omusha wamandla, uphuze i-liqueur, i-ginseng noma i-eleutherococcus.
I-Spa njengomthombo wokulala okuphelele
Ungalokothi unqabe izinqubo ze salon, ngoba asiza nje ukunakekela umzimba wakho ngokucophelela, kodwa futhi ukuphumula ngokuphelele. Futhi abangane abangcono kakhulu bephupho elihle yilo:
I-Hydromassage
Ungesimweni esikahle sokuya ekugeza, izithasiselo ezishukumisayo futhi ogcwele amanzi olwandle. Khona-ke wenza umuthi wokubilisa ngaphansi kwamanzi. Ucindezelo olulingana nama-atmospheres amahlanu alinandaba neze, kodwa luletha umphumela walo.
Ukwelashwa ngamatshe
Ukushisa ngamatshe ashisayo okuvela emlenzeni we-volcanic kukhululeka ngokuphelele.
Ukuphumula kwamanzi
Lokhu kuphumula kuthatha amahora amabili. Kule nkathi yesikhathi, uyagcwalisa futhi uhlanganisa ukugaya amafutha ngamafutha akhethekile.
Bath Moroccan Bath
Le ndlela yokukhathala ifaneleka emibili - mema intombi bese ulwela okuhle.
Akuyona ukukhanya noma kungenjalo
Ukugula okuvamile kwalabo abashayeli kubhekwa njengokusiza noma ukungasebenzi emzimbeni, okwenzeka ngenxa yokuphulwa kombuso obangelwa izindiza ezindala (transatlantic) kanye nezinguquko ngokuzumayo ngesikhathi sokuhamba kwesikhathi. Izimpawu eziyinhloko zalesi sifo ngokuvamile zibhekwa njengokulala noma ukuqwashisa okukhulu, ukuphazamiseka ngesikhathi, imishanguzo, ukudideka ngisho nokuhlushwa.
Uma udinga ukuchitha amahora angaphezu kwezingu-4 endizeni, thatha izinyathelo ukuze zingathinti impilo yakho. I-hormone melatonin ingakusiza ukuba ubhekane ne-jetlag, engatholakala ngobuningi ngokuvakashela i-solarium. Ngendlela, ukugqugquzela zonke izinqolobane zangaphakathi zomzimba, kuyadingeka ukuvakashela iseshini yokugubha umzimba noma ukugubha i-acupressure.
Ezinsukwini ezimbalwa ngaphambi kwezindiza ezizayo, sinamathela ekudleni okungathathi hlangothi. Futhi, ungakhohlwa ukushintsha phakathi kokunambama okuncane kanye nesikhathi esikhululekile sokuvuka, isibonelo, ulale njalo amahora amahlanu njalo ngamahora amane.
Ugibe lwamaphupho
Ngokuvamile, iphupho lethu lingabe lihle ngoba sihlushwa ama-nightmares noma ukudideka okuphelele kwamaphupho okukhathazeka. Ukuthatha njalo incazelo yabo encwadini yephupho, okungekho nje ukudlula isikhathi, ngoba iphupho elifanayo lingelashwa ngendlela ehluke kakhulu kuye ngezimo nomuntu. Njengoba uFredud wathi: "Umthombo wazo wonke amaphupho ukucasuka kwangaphakathi noma kwangaphandle." Ukulandela lokhu, ukuchazwa kwamaphupho kufanele kube ukuchazwa "kochungechunge lwezingqondo": izinkumbulo zobuntwana, okubonakalayo okutholakele ngosuku lokwaziswa.
Musa ukuphawula ukubaluleka okukhulu "kwamaphupho ajwayelekile": cishe yonke indodana yesibili inenkinga yokulahlekelwa izinyo, izindiza ezisesibhakabhakeni futhi ihamba ngesimo sezintambo ukuze zikhohlise ... Isizathu sokuthi amaphupho anjalo, ngokusho kukaFrud, yisenzo sokuvuselela kwangaphandle - ingubo elele, i-aino, izwi elibukhali , ingalo yaphonswa emuva. Ngakho-ke, ukubaluleka kwamaphupho anjalo, umane nje ulahlekelwa ikhono lokulala kahle; Ukulala, uqala ukuzizwa ngemibono enhle ukuthi iphupho elithile linokuhlobana ngokuqondile empilweni yakho nangesikhathi esizayo.
Okokugcina, hlaziya zonke izimo ozilala ngazo futhi wenze iziphetho ezikhethekile kuwe. Uma kunzima kuwe ukuthola ukuthi yini engalungile ngokulala kwakho okuhle, buza nomqondo wezengqondo ongakwazi ukubona isizathu sokuntula kwakho ukulala. Khumbula ukuthi kunezinkinga zokulala ezidinga ukwelashwa ngosizo lwemithi yokwelashwa.