Izingane zinesidingo esikhulu sokulala, umuntu ojwayelekile ezandleni zikaMorpheus kumele asebenzise amahora angaba ngu-8. Inketho ekahle yisikhathi esenza kube lula ukuhlala siphapheme futhi uzizwe uphumule ngesikhathi sosuku. U-10% waneliswe ngamahora angu-6, kanti abanye bathatha amahora angaphezu kuka-9.
Ukulala ubusuku obuningi banele ukubangela ukucasuka, ukukhathazeka, ukungakwazi ukugxila. Uma umuntu ehlala ebhekene nokuntula kokulala, lokhu kubangela ukuguga ngaphambi kwesikhathi, isikhumba, ukukhuluphala, isifo sikashukela, izifo zenhliziyo. Kulezi zinkinga, umuntu ngamunye angazivikela uma elala embhedeni ngesikhathi. Uma ukulala kuhamba, kudingeka uthathe izinyathelo zokulungisa isimo.
Yini evimbela ukulala
Ukukhathazeka nokucindezeleka ngokuvamile kubangelwa ukulala. Ngakolunye uhlangothi, zandisa ukhiye we-hormone cortisol, i-hormone esenza sihlale siphapheme. Futhi ngakolunye uhlangothi banikeza ukudla "ukuhlafuna izenzakalo ezingathandeki kulo lonke ubusuku, okwenza kungasivumeli ukuba sinciphise.
Isimo esingakhululekile - ukushisa, ukukhanya, umsindo, umatila onzima njalonjalo.
Ukuzivocavoca okuningi nangokwengqondo kusihlwa.
Ukudla - ukuphuza, ukuningi, amaprotheni noma amafutha, ukuphuza iziphuzo zamandla ntambama.
Emzimbeni wesifazane, ukukhulelwa kanye nezinsuku ezibucayi kubanjwe ama-hormone alawula uhlelo lwe "wakewake-sleep". Ukucindezeleka kuthinta ukuleleka, kubonakala ekuseni, ngendlela yokuvusa okubukhali, futhi ngemva kwalokho awukwazi ukulala.
Ukuhlwa, ukulala isikhathi eside, kunciphisa inani lokulala ebusuku. Uma uvame ukuhambela ukuqwashisa, lokhu kuvimbela usuku ukuhola impilo evamile, futhi kufanele uxhumane nodokotela. Anganikeza izinketho ezahlukene zokuxazulula le nkinga ngezikhathi ze-psychotherapy, ukuzivocavoca umzimba nokulala amaphilisi. Kodwa uma ngezikhathi ezithile iphupho liphukile, bese silungisa, masithathe lezi zindlela
Izinyathelo eziyisishiyagalolunye kuMorpheus
1. Yakha insimu yakho
Ukubeka umbhede emnyango noma efasiteleni akukwaziswa yizazi zaseNtshonalanga noma izihlakaniphi. Ngenxa yomsindo okungenzeka, ukukhanya, uhlaka, ukugeleza kwamanzi okungahambi kahle, ngenxa yomqondo ongathà sina wokukhathazeka. Asikho isidingo sokulondoloza embhedeni, bese umakhansela omuhle eyokunikeza iqiniso nokukholwa iminyaka eyishumi, ahlinzeke ngamaphupho amnandi nokulala okuzwakalayo.
I-Melatonin iyi-hormone yokulala, ikhiqizwa kahle kakhulu ebumnyameni obuphelele. Lesi sici i-antioxidant enamandla, ehlisa ukuguga kwamaseli. Yiqiniso, kuyoba ngcono ukutshala izimali zamakhethini aqinile, bayoba utshalomali omuhle ebuhle nasezempilo.
Ukulala kwekhwalithi udinga ukuthula. Ukusuka komsindo ngaphandle kwefasitela ikamelo lakho lokulala lizokwazi ukufaka amafasitela aphindwe kabili, futhi odongeni luhlukaniswe nomakhelwane abangenalutho, kudingeka ubeke ihabhinethi ngezincwadi.
Ukulala kwethu kunemijikelezo engu-4 noma engu-6, okuhlala emaminithini angu-80 kuya kwangu-100. Emjikelezweni ngamunye, ukulala okunye okusheshayo nokuphuza, okuthatha cishe amaphesenti angu-75. Ukulala okuncane kusiza ukugcwalisa izindleko zamandla, futhi ukushesha kunganikeza ukucubungula konke ukwaziswa okuthola phakathi nosuku.
2. Yenza umkhosi
Njalo kusihlwa "izenzo" zesiko zizolile, futhi zilungele ukuphumula. Udinga ukugeza okufudumayo uma ushisa emanzini ashisayo, izinga lokushisa lomzimba likhuphuka, futhi ukulala ngokushesha ukushisa kumele kwehle kancane. Ukuze uphuze indebe yetiyi we-herbal, sebenzisa ukhilimu wobusuku, funda umhloli wokuthakazelisa, thanda isithandwa sakho. Wonke umuntu, ngokwengqondo yakhe, angakha izinto ezijabulisayo. Hlala futhi uvuke ngesikhathi esifanayo. Ukulala okuqala ngaphambi kwamabili ubusuku kukuvumela ukuba ululame umzimba, engxenyeni yokuqala yesithathu ebusuku isigaba "sokuphuza" sisekude futhi sijulile, zonke izinqubo emzimbeni zivinjelwe, ngaphezu kokukhiqiza i-hormone yokukhula, okusiza ukuvuselela amangqamuzana.
Ukuntula kancane kokulala kunganciphisa ukunakekelwa. Njengoba kubalwe ososayensi base-US, ngoMsombuluko ngemuva kokushintsha kwesikhatsi sasehlobo, inani lezigameko emsebenzini ophindwe kabili, yilapho sonke sidinga ukuvuka ihora elilodwa ngaphambi kwesikhathi esivamile.
3. Gcina isigqi
Isigqi sisetha uma imini nobusuku behlukile. Ukuze ube nephupho elihle, ngeke kube ngokwanele ukungena ebumnyameni, udinga ukuthola ukukhanya okwanele ngesikhathi sokuvuka. Abantu abakhuthazwa ukuleleka batuswa ukwelashwa ngokukhanya. Ucwaningo lwaseSwitzerland lubonise ukuthi ukuhamba ekuseni kwamaminithi angama-30 kwansuku zonke kuzoba ngempumelelo ekubuyiseni izindlela zokulinganisela nokuphulukisa phambi kwedivaysi efana nelanga.
Uma udinga ukulala, umzimba ngokwawo ukutshela: ukunamathela amehlo, ukwehlisa ukunakekelwa, ukukhwabanisa. Lezi zimpawu aziphuthelwa, ngoba ngemva kwamahora amabili kuphela ukulala okulula okulandelayo.
Njengoba kwenzeka, ukulala ngemva kokudla kwasemini akuhlobene nokudla. Umjikelezo wemvelo nje, ngo-14.00 izinga lokushisa komzimba liyehla kancane, ngo-22.00 kuphela, yingakho sifuna ukulala. Njengoba ososayensi bekutholile, uma kuncike kancane ekunciphiseni kwemvelo emisebenzini, kodwa kungapheli imizuzu engama-20, kungenzeka engxenyeni yesibili yosuku ukwandisa isivinini sokuphendula ngezikhathi ezimbili futhi ukwandise ukunakwa kwakho.
4. Kumelwe kube okukhethile ekudleni
Akunconywa ukuba ulale embilini elingenalutho, ngoba ingozi iphezulu, ukuvuka ekuzizweni kokulamba. Umzimba wethu futhi ngesikhathi sokulala kudinga amandla. Ukuze silondoloze ukushaya kwenhliziyo, ukuphefumula nezinye izinqubo, umzimba wethu uvutha cishe ama-kilocalories angu-300. Ungadli ngokweqile, ngoba ukugaya ukudla, le nqubo iyanamandla kakhulu, ingaphazamisa indlela yokulala. Okukhethwa kukho okungcono kakhulu kungaba ukudla okulula okulula amahora amabili ngaphambi kokulala, kodwa imenyu kufanele ikhetheke. Amaprotheni okuvela emfuyweni - amaqanda, inhlanzi, inyama, ukusekela ukuhlukumeza kanye nomsebenzi. Ama-carbohydrate aphelile, asize ukuphumula, ukuthuthukisa isimo sengqondo futhi, ngakho-ke, ulele. Izakhiwo ezifanayo yi-ginger, corn, legumes, irayisi ensundu, imikhiqizo yobisi, ubhanana njalonjalo.
Kusihlwa, kungcono ukungaphuzi utshwala. Emanzini amancane, kubangela ukubonakala kwe-snoring, kuthuthukise ukuvuka ebusuku, kushintsha isigaba sokulala okujulile. Ukuba khona kwekhofi, itiye kanye nezinye iziphuzo zamandla, i-caffeine izokwenza iphupho lingabi lijulile. I-caffeine iyasebenza emzimbeni kwenye amahora ama-5 noma ama-6. Uma uyidla ngokwengeziwe, futhi ngokuhamba kwesikhathi uyakwenza, kuyoba nzima ukulala ngokwanele. Ngemuva kwe-15.00 akudingekile ukuthembela kukhofi kanye netiye.
EGibithe lasendulo, ukuthuthukisa ubuthongo basebenzisa u-anyanisi. Iqukethe i-sedative, futhi iphilisi yokulala yemvelo.
5. Hambisa phambili
Bathi kufanele baphumule kahle, labo abenze umsebenzi omuhle. Futhi lokhu kulungile ukulala okujwayelekile udinga umsebenzi womzimba ngesikhathi somoya emoyeni omusha. Kodwa emva kwemithwalo yemini kusihlwa, kuthatha amahora amaningana ukunciphisa ama hormone ajabulisayo bese unciphisa izinga lokushisa komzimba.
6. Susa konke okungadingekile
Okukhethwa kukho okuhle kuyoba lapho ikamelo lokulala lingenakho imishini kagesi. Ngisho noma bekhona eceleni, baveza amagagasi abuthakathaka asebenzisana nobuchopho. Uma ufuna ukuphumula okuhle, udinga ukuvala yonke imishini. I-apparatus enezingqimba ezikhanyayo kudingeka isuswe, amajwabu amehlo ethu asivikele ngokugcwele ekuthinteni okukhanyayo, futhi ukulala kuyoba okungekho okwedlulele. Lapho indawo yokusebenza isendaweni lapho umbhede wakho ukhona khona, kufanele uhlukanise indawo yokuphumula ngesikrini. Ubani olala ngaphansi kwamahora angu-4, kwandisa amathuba okuthola isisindo esiningi ngokwe 70%.
7. Phuma
Ngemuva kwe-19.00 akudingekile ukuhlela noma yikuphi ukuqeqeshwa okujulile, ukuhlola imisebenzi yokulawula, ukuqhuba izingxoxo zengqondo. I-TV, ikhompyutha, imidlalo yevidiyo kuyoba mnandi ukuyikhipha, yandisa umsebenzi wobuchopho, futhi ukuze umuntu alale ngokuthula, umsebenzi kufanele wehle. Ukuzizwa okunomsoco kudonsa umculo othulile onomculo, ukuzindla okulula, izingxoxo ezizilibazisa, konke esikuthandayo.
Uma ukhathazekile, awukwazi ukuphumula, zama ukuthola imbangela yalesi simo. Izimo ezinjalo ziphenduka umbuthano ononya, okokuqala uzizwa, kusukela lapha ungatholi ngokwanele ukulala, futhi emva kokucasuka ngoba awuzange ulale ngokwanele. Njengoba izazi zengqondo zeluleka, ihora elilodwa ngaphambi kokulala, uhlale kahle esihlalweni, cabanga ngakho konke okukukhathazayo. Bese uvuka, ufake yonke imicabango yakho engqondweni yakho esihlalweni, ukhohlwe ngabo kuze kube usuku olulandelayo. Futhi nakuba lokhu kungase kubonakale kungajwayelekile, kodwa kusebenza.
Akudingeki ukubala izinqama engqondweni yakho, akudingeki wenze lokhu, kungcono ukucabanga umfudlana wehlathi noma ugu lolwandle bese ulala ngokushesha.
8. Ukunciphisa izinga
Ukulala egumbini udinga ekushiseni okuphansi kwama-degree kuya kwangu-20 kuya kwangu-20. Igumbi lokulala kumele liphuze umoya ngaphambi kokulala.
9. Sebenzisa zokupheka zendabuko
Futhi nakuba bengenzi lutho njengemithi, bangabuyisa ijusi elivamile ngaphandle kwemiphumela emibi.
- I-Hawthorn - iyancipha isimiso sezinzwa, ilawula isigqi senhliziyo, isuse ukwesaba.
- Valerian ngesikhathi sokuqopha angakufaka emagcekeni kaMorpheus.
- I-Lime iyancipha, kodwa nje kudingeka ulandele imiyalelo ephaketheni, njengoba ukudlula ngokweqile kuqinisa.
Imithetho emithathu yokusa okuhle
1. Ukuvuka ngesikhathi, udinga ukuhumusha iwashi le-alamu imizuzu engu-15, noma isigamu sehora eledlule, ukuze ukwazi ukuqoqa kancane kancane, kuzoba lula ukuvuka futhi ube nomoya omuhle.
2. Iwashi le-alamu, kudingeka ukhethe umculo ojabulisayo ukuze ukuvusa kube bushelelezi.
3. Thatha isha. IJets of the shower izosiza ukuba uphakamise, uhlanganise yonke intshi yesikhumba sakho. Futhi uma ufaka i-gel nephunga elimnandi elimnandi, i-shower ehlukile, bese uhamba ngokugeza ngokumomotheka ezindebeni zakho.
Manje, kuhle ngizolala ekuseni kuhlakaniphile. Sithemba ukuthi lezi zeluleko zizokusiza ukuthi ulale ngokwanele, uhlale unamandla, ujabule futhi ngesikhathi esifanayo ubheke okuhle.