Iqiniso eliyiqiniso: zonke izifo ezivela emithonjeni, ukulala nokulala ngenxa yezinzwa nazo ziwumphumela we-overstrain we-nervous. Umphumela owonakalayo wokulala ngukuntula ukushona komzimba wonke, ukukhanda ikhanda njalo nokuzondeka, ukuwohloka komuthi wamathumbu, ukuwohloka kwempilo yesikhumba, okubonakala ngokubonakalayo ekubukeni. Ngokushesha ngangokunokwenzeka ukulala, ukusebenzisa izikhambi zabantu, kuzoba nesithakazelo esimweni esinjalo sabantu abaningi ababhekene nalezi zimpawu.
Umqondo nezimbangela
Masiqale sichaze umqondo "wokulala" kanye nezimpawu zayo. Ukungaboni kahle kusho ukuphazamiseka kokulala, kuboniswe ubunzima bokulala. Isizathu esivame kakhulu salesi senzakalo ngumthwalo wokuhlala komuntu nomoya wengqondo njalo. Esinye isizathu esibalulekile ukuphulwa komdlalo wokulala nokuvuka, isibonelo, emsebenzini wokushintsha, uma izimo zesimiso sokusebenza zidinga lokhu kwephulwa. Ngokuvamile ukuphazamiseka okunjalo kuthinta intsha, isizathu sihlala isikhathi eside ngaphambi kokuqapha ikhompyutha ebusuku, ngenxa yalokho, isigqi sabo sokulala nokuvuka siphazamiseka: ubusuku bonke phambi kwikhompyutha, ekuseni ukulala ngaphambi kokudla kwasemini noma ngisho namahora angu-24 ngaphandle kokulala uma uya esikoleni ekuseni. Lokhu akusebenzi kuphela kubantwana, kodwa nakubantu abaningi abadala, abaphenduka umkhuba. Umsindo wasekhaya "ukungcola", ukuphuza kakhulu utshwala, ukudla okunamafutha, nakho kuholela ekuntulekeni kokulala.
Yiziphi izindlela zokwelapha kulokhu?
Indlela elula futhi ejwayelekile kakhulu yokuphatha ukulala ngokushesha ukusetshenziswa kwemithi yokuzimela. Kodwa-ke, azikho ngokwabo ukuqeda imbangela yenkinga, kodwa yenza nje iphupho libe namandla isikhathi esithile. Umthelela omazayo wabo bonke la mithi ukuthuthukisa ukujwayela komzimba kubo, lapho bengasenayo umphumela wokujwayelekile we-hypnotic kuwo. Ngenxa yalokho, kuyadingeka inani elikhulayo lamaphilisi okulala, okungaholela ekufakeni ubuthi nokuphuthumayo esibhedlela ukuze kugcine impilo yakhe! Kanti futhi, izidakamizwa zokudabuka nezidakamizwa zenza ukuhlukumeza izigaba ezithile zokulala kwe-cortex ye-cerebral. Yingakho lezi zindlela zokwelapha ubuthongo zifihla inkinga isikhathi esithile, kodwa ungasizi ukuthi ziqedwe. Ungabadla ezimweni ezimbi kakhulu nangesikhathi esilinganiselwe.
Amathiphu
Imithetho yokuqala elula yokwelashwa kokulala: ungadli ukudla okuningi, kanye namafutha nenyama (njengoba kuyaziwa, inyama inomthelela omuhle ohlelweni lwezinzwa eziphakathi), kanye neziphuzo ezithakazelisayo ezifana nekhofi, itiye elinamandla, i-coca-cola nabanye. Akufanele, ngokuvamile, ukuphuza okuningi kotshwala ebusuku. Umzimba kufanele usebenze okuningi, ikakhulukazi, izinso zokucubungula, okuholela ekugqugquzeleni ukuvuthwa okuvamile bese ungasalali. Uma uphuza njalo imithi kusihlwa, funda ngokucophelela ukwakheka kokuchazwa noma ubuze udokotela wakho: ingabe lezi amaphilisi aqukethe i-caffeine noma ezinye izinto ezivusa amadlingozi.
Fundisa umzimba wakho ukuba ulale ngesikhathi esifanayo, khona-ke kuyoba lula ngaye ukuba anqobe eqenjini elihleliwe ukuba "alele." Ngaphambi kokuba ulale, ungabuka i-TV: ama-movie noma amabhayisikobho avusa umbala noma into enhle, ngomphefumulo. Hlanganisa ukubukwa kwamabhayisikobho ama-movie we-horror, ama-thrillers, ama-movie wezenzo nakho konke okwesaba futhi okujabulisa isimiso sakho sezinzwa. Kunalokho, funda incwadi enhle ngaphambi kokulala, yenza i-yoga, uphumule ukuzivocavoca, ulalele umculo ovumelanako wokuphumula. Imisindo yemvelo, njengokuthi: umsindo wezimvula, ukukhwabanisa amaqabunga, ukushona kolwandle, ukulingana. Futhi, indlu yokugezela efudumele ngaphambi kokulala, mhlawumbe nge-foam noma ngamafutha, aqukethe iphunga elimnandi elikhuthaza ukuphumula. Ukuhamba kusihlwa emoyeni ovulekile nakho kuzofaka isandla ekhatheni, okuyokwengeza amathuba akho okulala.
Umshini olala embhedeni kufanele ube nokuqina, ukuvumelanisa nokunyakaza komzimba, ama-linens asetshenziselwa izintambo zemvelo ezithatha umswakama kahle. Isikhundla esifanele kakhulu somzimba sokulala silapha emuva, silula izandla. Akukhuthazwa ukuba ulale ngakwesobunxele, njengoba inhliziyo ifakwa. Futhi, akuyona into ebalulekile ukugcoba igumbi ngaphambi kokulala, akakho oksijini okwanele egumbini elithengayo, okuvimbela ukuzola, ngisho nokuphefumula, futhi ngenxa yalokho, ukulala. Ukuphuza kufanele kube okujulile futhi kuphuze, kuvuselela futhi kulungiselele ukuthula. Njengoba kunconywe emithi ye-ayurvedic yasempumalanga, kuyasiza ekulungiseni ukulala ukuze uphefumule emakhaleni angakwesobunxele, ukuphefumula okunjalo kulungisa ukuphumula. Futhi ngakwesokudla, kunalokho, ukuvuka.
Amakhambi omphakathi
Enye yezindlela ezilula futhi ezifinyeleleka kakhulu ingilazi yobisi olufudumele nobusi ngaphambi kokulala, isici sengqondo sisabambe iqhaza lapha, okungukuthi, umuntu kufanele akholelwe ukuthi kuzosiza ngempela ukulala. Ukuphuza ama-herbal teas nakho kuhle. Okokuqala, yiyona impande eyaziwa kakhulu ye-valerian, khona-ke izimbali ze-lavender ezomile, itiye lika-lime, amaqabunga e-twilight, amazambane ama-sweet and others.
Enye yezokwelapha ezindala ezivivinywe ngabantu abangaphelele cishe cishe wonke amazwe omhlaba iwayini eliphakanyisiwe njengephilisi yokulala elula. Noma kunjalo, le recipe isebenza kubantu abahlukene ngezindlela ezahlukene. I-30-50 g kuphela yewayini ingashesha ukuqala kwesigaba sokulala. Abesifazane abakhulelwe le mpendulo yabantu bayaphikisana.
Ukulala okunamandla, okunempilo kunomthelela ekusebenziseni ucezu lwe-anyanisi ubusuku.
Futhi alele, esebenzisa lezi zindlela ezilandelayo, kungenzeka futhi ngosizo lwamafutha e-lavender, okuziwa isikhathi eside ngezindawo zalo ezithungayo. Yengeze ebhodini elifudumele, uhlambe i-whiskey ngaphambi kokulala noma ubeke isikhwama phezu kombhede ngezimbali ezomile ze-lavender, umjunipha, i-lemon balm, i-mint, khona-ke ukulala okunamandla ngeke kuthathe isikhathi eside.
Into esemqoka, yiqonda ngezizathu zenkinga yokukhathazeka, kungakhathaliseki ukuthi kusemndenini noma emsebenzini. Kungukukhathazeka nokucindezeleka kwengqondo okusivimbela ukulala nokubona amaphupho amnandi.