Ukuba umntu uvuka ekuseni kakhulu, unokuba lula kuzo zonke izinto, kuneendlela ezihlanganisene ngokulula naziphi na iimeko zayo, ukusebenza kwazo kunye nokunyuswa kwendlela, imeko yezempilo ayiphucuka. Into oyifunayo, ukuze uvuko lunamandla, siya kuqwalasela ngokweenkcukacha kweli nqaku.
Ungabanika njani ukulala okukhulu?
Ookhokho bethu babenengxaki enjalo, kodwa isantya sobomi bale mihla sinamandla kakhulu, kwaye ke ingxaki yokulala okunempilo kuyinto ebukhali. Ekuseni, akunakwenzeka ukuba uvuke ekuseni, nokuba jikelele bakhokelela kwindlela yokuphila esempilweni, zama ukunamathela kwimodi ethile. Izizathu zininzi - inqanaba eliphezulu lobusuku kunye nokukhanyiswa ezixekweni, izibane, ezivaliweyo phakathi kwemini, imincili kunye namava ahlangabezana nayo, intabalala yolwazi iyahamba.
Ukunqongophala kokulala ngokupheleleyo kunepropathi yokuqokelela, kwaye iziphumo ziya kulindeleka ixesha, kodwa zihlala zimbi. Umntu ngokuthe ngcembe uphuhliswa kancinci ukuncitshiswa kwengqwalaselo, ukubonakala kubonakala, kuyaqala iingxaki zempilo. Kwaye kuba Ifanele ikwazi ngokucacileyo imigaqo enokunceda ukubonelela ukulala ngokukhululekileyo nakwimeko yolwazi lwangoku.
Chonga umsantsa ofanelekileyo
Iingcebiso zoogqirha ezinxulumene nokulala iiyure ezisibhozo zinemiqathango. Ngamnye kufuneka abe nomsantsa wabo ogqibeleleyo. Ukulala yinkqubo yeCyclic, umjikelo ngamnye uhlala malunga neyure enye. Abantu baseSomzekeliso bayakuthintela ukuba ukuvuswa kufanele kube kanye ekupheleni komjikelo. Kule meko, umntu uya kugweba ngakumbi kunalowo uvuke ephakathi okanye ekuqaleni komjikelo wokulala. Bala ixesha lakho lokulala ngobusuku ngokuqonda ukuba ngokuqinisekileyo iya kuba yi-1.5. Xa uqhelisela, esi sisiqingatha, ezintathu, ezine nesiqingatha, isiqingatha sesithandathu, iiyure ezisixhenxe ezinesixhenxe. Kungenxa yoko le nto, iphumeza iBhunga malunga nephupha leeyure ezisibhozo, siziva ngathi ulale kakubi kunasemva kokuba ulale iiyure ezintandathu zokulala.
Ukulala ngokupheleleyo kufuneka kube yimijikelezo emi-5 epheleleyo, oko kukuthi, iiyure eziyi-7.5 . Ukuba umntu uyagula, efumana i-overvoltage yomzimba okanye yengqondo, emva koko unokusondeza ukulala ukuya kwiiyure ezili-9. Ukuba uzivelile iimeko, apho kungekho ndlela yokulala ngale ndlela, kuyimfuneko ukuba uthathe esinye isigqi esiyi-2 esipheleleyo, oko kukuthi, kwiiyure ezi-3, kodwa ngo-3 Imijikelezo yokubuyisela ukunqongophala.
Ukusuka kwindawo yokujonga iinkqubo zeHormonal emzimbeni Esona sithuba silungileyo sokulala siziiyure ezingama-22 ukuya kweyesi-2 kusasa. Ngephupha eliqaqambileyo, ingqondo icinezela imveliso ye-melatonin, oko kukuthi iqokele ibalulekile ukuze ivuke ivuthiwe. I-SOV ine-melatonin iveliswa kamva kune-lark. Ukubala i-gap yakho, Yenza umkhwa wokuwa rhoqo ngaxeshanye.
Kungekudala, iindwabuko zangaphakathi zebhayiloji ziya kuphulukana netyala, umgangatho wokulala uya kukhula ngokubonakalayo. Kubalulekile ukuthobela lo mthetho kwananye ngeempelaveki.
I-pose
Ukulala, sonke sisebenzisa iposti yethu efanelekileyo. Nangona kunjalo, iingcali zesomodian zinentembelo yokuba kunokwenzeka ukuba zenze ngokukhawuleza imikhwa emitsha, ekuqaleni iinzame ezihamba kunye nokulala kwii-poses ezifanelekileyo. Into elungileyo ithathelwa ingqalelo . Kolu manyathelo, kunokwenzeka ukuba ufezekise umgangatho ophezulu wokuphumla kwemisipha, eyona ilungileyo kukujikeleza kwegazi, umthwalo entliziyweni isasazwa ngokufanayo. Kodwa loo mfuneko ayifuneki kwabo bathukayo okanye abajamelana neengxaki zokuphefumla, kunye noomama abazayo.I-pose ecaleni kwecala ikwalungele, kwaye igcinwe indalo yomqolo iyagcinwa. Kodwa esiswini, iingcali azicebisi ukulala. Ngesikhundla esinjalo, indawo yendalo entloko kwaye inkqubo yomlomo iyaphazamiseka, umthwalo kwi-vertebrae kunye neendawo zokudibanisa.
Umqamelo
Ukuba ufuna ukulala nzima kwaye uvuye ekuseni, nikela ingqalelo ekukhetheni izixhobo ezifanelekileyo zokulala. Namhlanje kukho ukukhethwa okukhulu kwemiqamelo yamathambo. Kodwa ukuba akukho mali, unokwenza ukhetho kunye necandelo leemveliso eziqhelekileyo. Ukuphakama komqamelo akufuneki kube ngaphezulu okanye kungaphantsi koluhlu lweesentimitha ezili-10-14. Isidingo semfuneko sokukhetha ububanzi bamagxa. Imveliso akufuneki ithambile kakhulu ukuze intloko iwele kuyo. Kodwa i-pilmamer enkulu kakhulu ayizukuba luncedo- iya kubangela uxinzelelo olugqithisileyo lwezihlunu zentamo namagxa.
Kunqande izinto zokhetho ezikhethiweyo ekukhetheni imiqamelo nakwilineni yelineni yebhedi. Ukuba kushushu ukulala, unokude uve echwayitile.
Imozulu
Ukuba kwigumbi lakho lokulala "lilungile" ngomxholo ophezulu wekharbhon diokside, ingqondo ephupheni iya kufumana ukungabikho kweoksijini. Oku kuyakukhokelela kubusuku, "amaphupha eRibbon", ukuphazamiseka okubhaliweyo. Ekugqibeleni, awuyi kulala ngokwaneleyo, nokuba uthatha amathuba amanqam ngexesha elifanelekileyo. Imveliso - Kuya kufuneka ulale igumbi ngaphambi kokulala, kunye nokubonelela umoya omtsha ebusuku.Yenza i-microclumozulu, ukuba ukubuyela umva kuya kukhanya, kwaye ukuvuka kuya ngamandla. Iqondo lobushushu lomoya alifanele lidlule kwi-21 degrees, kunye nomswakama womoya kufuneka zigcinwe kwi-50-60%. Ungalibali ukuhamba ngaphambi kokulala. Emva kokuhamba, ukulala kusoloko kulula.
Isondlo
Nokuba unganamathela kwimithetho-siseko yesondlo esempilweni okanye nantoni na ukunikezela indebe yakho ngokuhlwa, unamathele kumgaqo jikelele -Isidlo sokugqibela kufuneka senziwe iiyure ezi-3 ngaphambi kokuba kuphumle ixesha lokuphumla ebusuku. Izidlo ezifike kade zikhokelela kwinto yokuba ebusuku umzimba awuphumli, kwaye ugalele ngenkuthalo ukuba "ukuthumelele" kuyo, ukuchitha amandla amakhulu.
Ukuba ukutyeba, umngcipheko ukhuba nomngcipheko . Ngokukhawuleza xa ivolumu yemihla ngemihla ihla ngaphantsi kwe-1,200 kcal, umngcipheko wokonakalisa ukulala ebusuku, kuba intsilelo yezinye zezinto ezibalulekileyo, umzekelo, i-folic acid, i-iron ivele. Abo banqwenela ukuvusa bonwabile kufuneka bakuphelise ukwamkelwa kwekofu kunye neti emva kweeyure ezili-15 ngosuku lwangaphambili. I-Tanin kunye ne-caffeine inokuba nefuthe ekuhambeni kwexesha kude kube ziiyure ezili-11 ukuya kwezi-12. Kungcono ukunika ikhefu leti le-herbal yangokuhlwa, enesibindi.
Ukusetyenziswa kweeglasi ngaphambi kokulala, ngokuchasene noluvo ngokubanzi, alunagalelo ekukhawulezeni. Ukuqhubekeka kotywala kufuna ukusetyenziswa okuphezulu komzimba kumzimba, okwazisa ukuguqulela kweenkqubo zeCarotid. Kungenxa yoko le nto emva komxholo xa sinokuvuka ngequbuliso phakathi kobusuku kwaye kunzima ukulala emva kweziganeko.
Isiko langokuhlwa
I-cunts entle iphakanyiswa kukulala . Iiyure ezimbalwa ngaphambi kokuba kudlule ixesha lokulala, zama ukunciphisa ubungakanani, susa igama eliphambili kunye neefilimu, usebenzisa ithebhulethi okanye i-smartphone. Endaweni yoko, unokufunda izahluko ezimbalwa zencwadi, mamela umculo omnandi, phuma ngokuhlwa uhambe nabantwana okanye isilwanyana sasekhaya.Susa yonke imithombo yokukhanya kwigumbi lokulala. . Ukuqaqambisa ii-switches, iiwotshi zealamu ezikhokelwe, isalathiso sokukhanya kwe-bubbs - yonke le nto kungcono ukuvala into, umzekelo, iKhadibhodi, ilaphu. Ebusuku, ukukhanya okunjalo kwenza uhlengahlengiso olubi kwiinkqubo ze-melatonin synthesi.
Izenzo ngaphambi kokulala zifanele umkhwa. Jonga ukulandelelana-uhlambe, utshintshile, ukhangelwe ukuba izixhobo zombane zekhaya zicinyiwe, nokuba ucango luvaliwe. Zama ukungatshintsheli iodolo eqhelekileyo.
Ukudada
Kanye ebhedini Zama ukugxila kumava omhla okanye uloyiko oluzayo, kodwa kumphefumlo wakho . I-DIMORANS yenza ukuphefumla kunye nokuphelisa, phumla ngokujika onke amaqela emisipha. Sukuthatha isigqibo sentloko yeengxaki, ungakhumbuli izinto ezimbi, zisebenzise ngcono ihlathi elimnandi lehlobo, ukucula iintaka, ulwandle, umbono omangalisayo womhlaba weentaba. Zama ukugcina le meko ubuncinci imizuzu elishumi ngaphambi kokuba ingene ebuthoni.
Ungawuvuka njani ngokuchanekileyo?
Ukuvusa i-AICTATION kwaye inamandla, kubalulekile ukuba kungekuphela nje ukulala, kodwa nenze uvuko lwakho. Asikuko ukuba kamva ubeke phantsi, ubuncinci okanye ubuthongo obuninzi, kodwa kwindlela okwazi ngayo ukulungiselela ukuvuka kusasa. Sinikezela ngamanyathelo ambalwa anokunceda ukuvuka ekuseni.- "Unxibelelwano" ngewotshi yealam. Iingcali zicebisa ukuba uyeke intiyo yewotshi yewotshi. Ungayenza ngokusebenzisa imfihlo encinci. Beka i-alam yealarm hayi ngexesha elijikelezwe, kodwa "-Nganga" - hayi ngo-7 kusasa, kwaye kangangemizuzu emi-3, umzekelo, umzekelo, umzekelo, umzekelo, umzekelo, umzekelo, umzekelo, umzekelo, umzekelo, umzekelo, umzekelo. Beka ingoma emnandi, akufuneki ukuba "ukhuphe" ukulala, zithini ii-alamu ze-rating zenziwa njani.
- "Ixesha lombulelo." Ukunikezela imizuzu emihlanu emva kwefowuni kwi-alamu enegama eliluncedo ngegama elifanayo. Xelela ukuphuculwa, cinga ngayo yonke into ilungile ukuba ebomini bakho - malunga nomntwana, umntu omthandayo, umama, okuzonwabisa, kungekudala, kungekudala kweholide. Enkosi ngento oyaziyo ukuba uyakuqonda nangokuthanda. Iya kuba yeyona nto "yokubhaka" ukuze ufumane imvakalelo elungileyo kunye nentshukumisa emini.
Imikhwa eluncedo yentsasa
Isiko elicacileyo lesenzo sentsasa liya kunceda ukonwaba.
- Ukushanga kunye nokuhlamba. Ubuncinci imizuzu emihlanu uhlawula imithambo yomzimba. Ukuba awungobahlobo kunye nemidlalo, ukunciphisa umda olula, ukuphakamisa izandla kunye nemilenze, intloko ijika. Ukuqhuba kwasekuseni ngaphambili ngaphambili, kodwa kutsha nje kuyakhankanya ixabiso layo, kuba uyayinyanzela ukuba ahlanganisene kwaphela amandla, ngenxa yoko uya kudinwa ngaphambili. Inkqubo yamanzi iya kuba le nyathelo lilandelayo. Ubushushu bamanzi kufuneka bukhululekile, ukubangabande kakhulu, kodwa akushushu kakhulu ukuze ufuna ukulala kwakhona.
- Isidlo sakusasa . Yongeza iiprotein kunye ne-carbohydrate ukuya kwisidlo sakusasa. I-Cottage Cheese, amaqanda, i-porridge - nantsi isidlo sakusasa esigqibeleleyo, kwaye hayi kuzo zonke iisandwich okanye i-musli.
Kwisidlo sakusasa, zama ukungaphazanyiswa ziindaba zokujonga, iiribhoni kwiinethiwekhi zentlalo, ekulobeni, umzekelo, kumceli mngeni-yonke le nto inokulinda.
