1. Egumbini udinga ukuqeda yonke umsindo odelayo. Zonke izakhiwo zendawo kufanele zikhukhume futhi zifakwe kahle.
2. Amakhetheni kumafasitela akufanele avumele ukukhanya kudlule futhi kube mnyama.
3. Ngaphambi kokulala, igumbi lokulala kumele liphuze umoya.
4. Ngaphambi kokulala, thatha amanzi okugeza.
5. Ukudayela kwe-watch kufanele kuguqulwe kuyo.
6. Igumbi lokulala akuyona indawo yekhompiyutha kanye ne-TV.
7. Ungaphuzi utshwala ngaphambi kokulala. Futhi nakuba utshwala kusiza ukulala ngokushesha, kodwa ukulala ngeke kube namandla, futhi ubuhle akufanelekile ukukhuluma ngakho. Ukukhokha kokungabaza okuyizinkathazo kukhona amasaka ngaphansi kwamehlo, ukukhukhumeza.
8. Ungalali ngesisu esilambele noma esiningi kakhulu.
9. Ngaphambi kokulala, udinga ukukhipha i-caffeine ne-nicotine.
Ngokusho kukaClaudia Schiffer, udinga amahora angu-12 okulala ukuze abukeke kahle. Sinamahora ambalwa okulala, futhi lokhu kuvame ukuba ngu-7 noma 8. Futhi lesi sikhathi sithinta inhlalakahle yethu usuku lonke, kodwa nokubukeka kwethu. Lezi akuzona amagama angenalutho, lokho kulala kuthinta ubuhle. Zama ukulala embhedeni omdala ongakhululekile noma ubusuku obuthile obungalali, khona-ke uzobona ukuthi ngaphansi kwamehlo kubonakala imibuthano emnyama, futhi isikhumba saphela.
Ubuthongo bunjani emkhathini? Ngesikhathi sokulala, i-hormone yokukhula komuntu i-melatonin ikhiqizwa emzimbeni womuntu. I-Melatonin ivuselela ukukhiqizwa kwe-collagen - iphrotheni elivimbela ukubukeka kwamagciwane, yenza amahlumela esikhumba, ivuselele. Ngokusho kwedatha yakamuva, i-melatonin ikhiqizwa ngesikhathi sokulala okujulile. Ukulala okungenangqondo, ubusuku obunamaphilisi alele, buletha umzimba womuntu kancane kunokuba ubuthongo obufanele nangokwemvelo.
Iphupho lingakwenza kanjani ube owesifazane okhangayo futhi ongenakuphikiswa?
Lawula owodwa
Kubalulekile ukuba ulale futhi uvuke ngesikhathi esifanayo. Ngamanye amazwi, ukulala akufanele kufika lapho kungekho amandla, kodwa uma sekuyisikhathi sokulala. Ephusheni udinga ukuthumula ngokushelelayo nangokushelela, kodwa ungaphumeleli.
Rule ezimbili
Yakha umkhuba wakho wokulala. Masibe into encane enhle: itiye le-herbal noma ingilazi yobisi olufudumele ngobunyosi, ukugeza okuphothuzelayo, ukusikhipha ngezinyawo ngamafutha anamakha. Into eyinhloko ukuthi iyancenga futhi iletha injabulo. Ungagqoka ubuso bakho u-ukhilimu owuthandayo ngephunga elimnandi, kufaka phakathi umculo ophumuzayo, wenze isimiso sokuthobisa esivela ku-yoga, ngifushane ukuze uzikhandle.
Imfihlo yalesi senzo ukuthi wenza umkhuba othile, futhi ulungise umzimba wakho ukuba ulale ngokuphumula. Ngaphezu kwalokho, kuyindlela enhle yokukhipha imicabango engadingekile nokukhathazeka, ngoba laba bangabangane abangcono kakhulu bokulala.
Umthetho wesithathu oyinhloko
Udinga ukulala ngakwesokudla. Futhi kusukela esimweni umzimba wakho uthatha ngesikhathi sokulala, kuncike ngaphezu kokucabanga kwethu. Uma umgogodla ephusheni ungesimo esingokwemvelo, zonke izitho zangaphakathi zihlupheka: i-oksijini yindlala iqala, ukujikeleza kwegazi kuphazamiseka. Futhi lena indlela eqondile yokubukeka okubi, izifo. Kufanele kube yimuphi umbhede? Uma ulala ezindaweni ezithambile kakhulu, umgogodla awutholanga ukwesekwa okudingekile, okusho ukuthi imisipha yentamo, iminyango izobe ingezansi ukucindezeleka.
Uma unenkinga yokulala, ungathuli ngokuthula. Udinga ukubonisana nochwepheshe onitshela ukuthi yini okufanele uyenze. Kunamaphilisi amaningi okulala emvelo namakhemikhali, kodwa angeke asetshenziswe ngaphandle kokumisa udokotela. Kodwa izidalwa zemvelo zemvelo ziyatholakala cishe wonke umuntu.
Hops
Izosiza ukuphumula isimiso sezinzwa. Ngeke isetshenziswe ngabesifazane abakhulelwe, ngoba kubangela ukuhlushwa.
Isimpande se-Valerian
Isiza ukuqeda ukwesaba nokulala. Noma kunjalo, ukudlula ngokweqile kubangela izinsizwa nokudakwa.
I-Chamomile
Ikhuthaza ukuphumula futhi kusiza ukuzola izinzwa. Kodwa kungabangela ukugula.
I-passionflower
Ihlaziya isimiso somphakathi esiyinhloko somuntu. Ngeke isetshenziswe ngezidakamizwa ezisusa umfutho wegazi ophezulu.
Ukudla nokulala
Ithonya elibalulekile lokulala yilona ukudla esikudla ngaphambi kokulala. I-dinner ilula, kunamandla okulala. Ngaphambi kokulala, kufanele ugweme ukudla okuqinile, okunzima, okunamafutha, amaqanda, inyama ebomvu. Ngeziphuzo akudingeki ukuthi usebenzise labo abanomphumela wokudla - ikhofi, itiye le-orange, utshwala. Okuthandayo kufanele kunikelwe kuyo yonke imikhiqizo yobisi, inhlanzi, i-pasta, isinkwa esimhlophe, imifino eluhlaza. Inketho ekahle ukudla amahora amabili ngaphambi kokulala.
Ukwazi ukuthi ubuthongo bunjani emzimbeni womuntu, uzoqaphela ukuthi awuhambisani nanoma yiziphi izincomo ezivela kulesi sihloko. Ukulandela lezi zeluleko, ungaqiniseka ukuthi ulale kahle futhi ubuthongo obuhle.