Uma umuntu evuka ngamandla ekuseni, kulula ngawo zonke izinto, ubhekana kalula nanoma yiziphi izimo ezisendleleni yawo, ukusebenza kwawo komuntu siqu nokusebenza kwayo, isimo sezempilo siyanda. Okudingayo, ukuze ukuvuka kunamandla, sizocubungula imininingwane kule ndaba.
Ungasinikeza kanjani ukulala kahle?
Okhokho bethu babenenkinga enjalo, kepha ijubane lempilo yanamuhla likhulu kakhulu, ngakho-ke inkinga yokulala okunempilo kubukhali. Ekuseni, akunakwenzeka ukuthi uvuke ekuseni, noma ngabe ukhona ngokujwayelekile baphila impilo enempilo, bazama ukunamathela kwimodi ethile. Izizathu ziningi - izinga eliphakeme lomsindo ebusuku nokukhanyisa emadolobheni, izingcindezi, ezinolwazi phakathi nosuku, injabulo kanye nokuhlangenwe nakho umuntu ahlangabezana nakho ngaphambi kokuwa phansi, imininingwane eminingi igeleza.
Ukuntuleka kokulala okugcwele kunempahla yokuqongelela, futhi umphumela uzobe uleso sikhathi, kodwa uhlala ungemuhle. Umuntu ukhulisa kancane kancane ukwehla ekuqoqweni kokunakwa, okusakazwa kuvela, ziqala izinkinga zempilo. Futhi ngoba Kufanele yazi ngokusobala imithetho ezosiza ekunikezeleni ukulala okunethezekile ngisho nasemibanweni yesimanje.
Thola igebe elifanele
Izincomo zodokotela ezihlobene nokulala amahora ayisishiyagalombili zinemibandela. Umuntu ngamunye kufanele abe negebe lakhe eliphelele. Ukulala kuyinqubo ye-cyclic, umjikelezo ngamunye uhlala cishe ngehora elilodwa nesigamu. Abantu baseSosoologiogs bathi ukuvuka kufanele kube khona impela ekugcineni komjikelezo. Kulokhu, umuntu uzoba namandla kakhudlwana kunalowo ovuke phakathi noma ekuqaleni komunye umjikelezo wokulala. Bala isikhathi sakho sokulala ebusuku ngokuqonda ukuthi ngokuqinisekile kufanele kube okuningi kwe-1.5. Empeleni, lesi yisigamu, ezintathu, ezine nesigamu amahora ayisithupha, eziyisikhombisa nesigamu njalonjalo. Kungakho-ke, ukufeza umkhandlu cishe ngephupho lamahora ayisishiyagalombili, sinomuzwa wokuthi ulale kahle kunangemva kokulala amahora ayisithupha okulala.
Ukulala okugcwele kufanele kube yimijikelezo emi-5 ephelele, okungukuthi, amahora angama-7.5 . Uma umuntu egula, ethola ukuvezwa ngokomzimba noma kwengqondo, ungasondeza ukulala kuze kube amahora angu-9. Uma usuhlakulele izimo, lapho kungekho ndlela yokulala ngale ndlela, kuyadingeka ukuthi uthathe okwesikhashana esinye isigqi - ukulala emijikelezweni emi-2 ephelele, okungukuthi, ama-sokologists ancoma emuva ku-5 imijikelezo yokubuyisa ukushoda.
Kusuka endaweni yokubukwa kwezinqubo ze-hormonal emzimbeni Isikhawu esihle kakhulu sokulala amahora angama-22 - ngehora lesi-2 ekuseni. Ngephupho ngesikhathi esikhanyayo, ubuchopho bucindezela ukukhiqizwa kwe-melatonin, okungukuthi ukuqongelela kwalo kubalulekile ukuze uvuke ngamandla. I-Sov ine-melatonin ikhiqizwa ngemuva kwama-lark. Ukubala igebe lakho, Yakha umkhuba wokuwa njalo ngasikhathi sinye.
Maduze nje, amawashi angaphakathi eziphilayo azothuthukiswa, ikhwalithi yokulala izokwanda ngokweqiniso. Kubalulekile ukulandela lo mthetho ngisho nangempelasonto.
Ukumisa umzimba ngendlela ethile
Ngokulala, sonke sisebenzisa okuthunyelwe kwethu okulula. Kodwa-ke, ochwepheshe beSomotoologian banethemba lokuthi kungenzeka ukuthi bakhe ngokushesha imikhuba emisha ngokushesha, ekuqaleni imizamo ehambisana nayo yokulala kwi-Poses efanele. Into efanele ibhekwa . Kulesi simo, kungenzeka ukufeza izinga eliphakeme lokuphumula kwemisipha, okulungile ukujikeleza kwegazi, umthwalo enhliziyweni uhanjiswa ngendlela efanayo. Kepha isimo esinjalo asithandeki kulabo abahlwitha noma abahlangabezana nezinkinga zokuphefumula, kanye nakomama esizayo.I-pose ohlangothini futhi ilungele, nayo imigqa yemvelo yomgogodla iyagcinwa. Kepha esiswini, ochwepheshe abacebisi ukulala. Ngesikhundla esinjalo, isikhundla semvelo sekhanda kanye nohlelo lomlomo wesibeletho luyaphazamiseka, umthwalo kuma-vertebrae namalunga akhuphuka.
Umcamelo
Uma ufuna ukulala kanzima futhi ujabule ekuseni, naka ukukhetha izesekeli ezifanele zokulala. Namuhla kunokukhethwa okukhulu kwemicamelo yama-orthopedic. Kepha uma kungekho zimali, ungenza ukukhetha futhi usengxenyeni yemikhiqizo ejwayelekile. Ukuphakama komcamelo akufanele kube kukhulu kunokuba ngaphansi noma ngaphansi kwebanga lamasentimitha ayi-10-16. Ububanzi badinga ukukhetha ububanzi bamahlombe. Umkhiqizo akufanele ube uthambe kakhulu ukuze ikhanda liwe kulo. Kepha umcamelo onzima kakhulu ngeke ube lusizo - kuzodala ukungezwani okwedlulele kwemisipha yentamo namahlombe.
Gwema izinto zokwenziwa zombili ekukhetheni imicamelo nasekukhethweni kwelineni lokulala. Uma kuvutha ukulala, ngisho nokubalwa ngokuthokoza.
Umoya
Uma egumbini lakho lokulala "elilungile" elinokuqukethwe okuphezulu kwe-carbon dioxide, ubuchopho ephusheni buzothola ukuntuleka komoya-mpilo. Lokhu kuzoholela kumaphupho amabi, "Ribbon" amaphupho, ukuphazamiseka kwebhayisikile. Ekugcineni, ngeke uthole ukulala ngokwanele, noma ngabe uthatha izikhathi ezifanele ngesikhathi esifanele. Okukhipha - Kufanele ukhiphe igumbi ngaphambi kokulala, futhi unikeze umoya omusha ebusuku.Dala i-microclimate, lapho ukuwa okuzoba khona ukukhanya, futhi ukuvuka kunamandla. Ukushisa komoya akufanele kwedlule ama-degree angama-21, futhi umswakama womoya kufanele ugcinwe ngo-50-60%. Ungakhohlwa ukuhamba ngaphambi kokulala. Ngemuva kokuhamba, ukulala ubulele ngaso sonke isikhathi kulula.
Ukudla okunomsoco
Akunandaba ukuthi unamathela ezimisweni zokudla okunempilo noma ngalutho ongakunikela ikhekhe lakho kusihlwa, unamathele kulo mthetho jikelele - Ukudla kokugcina kufanele kwenziwe amahora amathathu ngaphambi kokuphumula kobusuku. Ukudla okwedlule kuholela eqinisweni lokuthi ebusuku umzimba awuphumuli, futhi kugaywe ngenkuthalo ukuthi "ukhiphe" kuso, usebenzise amandla amakhulu.
Uma ekudleni, khona-ke ubungozi busengozini . Lapho nje umthamo wansuku zonke amakhalori awela ngaphansi kuka-1,200 kcal, ubeka engcupheni yokuthola ukuphazamiseka kobusuku, ngoba ukusilela kwezinto ezibalulekile, ngokwesibonelo, kuvela i-acid. Labo abafisa ukuvusa abajabule kufanele basuse ukwamukelwa kwekhofi kanye netiye ngemuva kwamahora ayi-15 ngosuku olwedlule. UTanin ne-caffeine bangaba nomthelela oweluliwe ngokuhamba kwesikhathi kuze kube amahora angu-11-12. Kungcono ukunikeza ukukhetha ama-herbal teas, ama-brave mint.
Ukusetshenziswa kwezibuko ngaphambi kokulala, okuphambene nombono ojwayelekile, akunagalelo ekulaleni ngokushesha. Ukucutshungulwa kotshwala kudinga ukusetshenziswa kwamandla okuphezulu kusuka emzimbeni, nakho okuphula ama-cyclicity ezinqubo ze-carotid. Kungakho ngemuva kwesihloko singavuka phakathi kobusuku futhi singalali nje ngemuva kweziqephu ezinjalo.
Isiko lakusihlwa
Imicikilisho emihle yakusihlwa igqugquzelwa ukulala . Amahora ambalwa ngaphambi kwesikhathi sokuhamba embhedeni, zama ukunciphisa ubukhulu bokukhanyisa, susa igama elingukhiye namafilimu, usebenzisa ithebhulethi noma i-smartphone noma i-smartphone noma i-smartphone. Esikhundleni salokho, ungafunda izahluko ezimbalwa zencwadi, ulalele umculo omnandi, uphume kusihlwa uhamba nezingane noma isilwane.Susa yonke imithombo ekhanyayo egumbini lokulala. . Ukuqokomisa ukushintshwa, amawashi we-alamu aholwa yi-LED, ama-Inkomba akhanyayo - Konke lokhu kungcono ukuvala okuthile, ngokwesibonelo, amakhadibhodi, indwangu. Ebusuku, ukukhanya okunjalo kwenza izinguquko ezingezinhle kuzinqubo ze-melatonin synthesis.
Izenzo ngaphambi kokulala ziwufanele umkhuba. Bheka ukulandelana - ukugezwa, kushintshiwe, kubhekwe ukuthi ngabe imishini yasendlini yavalwa yini, ngabe umnyango uvaliwe yini. Zama ukungashintshi i-oda elijwayelekile.
-Dingishayo
Kanye embhedeni Zama ukugxila kokuhlangenwe nakho kosuku noma ukwesaba okuzayo, kepha ngokuphefumula kwakho . Ngenza imiphefumulo emincane kakhulu kanye nokuphefumula, ukuphumula kuguqula wonke amaqembu emisipha. Ungathathi isinqumo ekhanda lezinkinga, ungakhumbuli okubi, ucabange kangcono ihlathi elimnandi lasehlobo, ukucula izinyoni, ulwandle, umcabango omangalisayo wesimo sentaba. Zama ukugcina lesi simo okungenani imizuzu eyishumi ngaphambi kokubhalwa kokulala.
Ungavuka kanjani kahle?
Ukuvuka okuphumule futhi kunamandla, kubalulekile hhayi ukulala kahle, kepha futhi nokwakha kahle ukuvuka kwakho. Akukona nje ukuthi kamuva walala phansi, ubuthongo obuncane noma obuningi, kodwa ngendlela okwazi ngayo ukuhlela ukuvuswa ekuseni. Sinikeza ngezinyathelo ezimbalwa ezizosiza ukuvuka ekuseni.- "Ukuxhumana" ngewashi le-alamu. Ochwepheshe bakucebisa ukuthi uyeke ukuzonda iwashi iwashi. Ungakwenza ngokusebenzisa imfihlo encane. Faka iwashi le-alamu ngesikhathi esiyindilinga, kepha ku- "Okungalingani" - hhayi ngo-7 ekuseni, futhi amahora angama-7 imizuzu emi-3, ngokwesibonelo. Beka iculo elimnandi, akufanele "likhiphe" wena kusuka ebuthongweni, ama-alamu we-mechanic enza kanjani.
- "Isikhathi sokubonga." Nikeza imizuzu emihlanu ngemuva kocingo kwi-alamu ngokuzivocavoca okuwusizo negama elifanayo. Tshela ukuphumula, cabanga ngakho konke kuhle ukuthi empilweni yakho - ngengane yakho, othandekayo wakho, umama, ukuzilibazisa, maduze kweholide. Ngiyabonga ngalokho owaziyo ukuthi ungabonga kanjani futhi uthande. Kuzoba "ukubhaka" okuhle kakhulu kwesimo esihle nesisusa phakathi nosuku.
Imikhuba yokusa ekuseni ewusizo
Isiko elicacile lesenzo sasekuseni lizosiza ukujabulisa.
- Ukushaja nokugeza. Okungenani imizuzu emihlanu ukhokha izivivinyo zomzimba. Uma ungabi abangane nemidlalo, khawulela ukuphuka okulula, ukuphakamisa izandla nemilenze, ukuguquka kwekhanda. Ukugijima kokuseni bekubhekwe ngaphambili, kepha ochwepheshe muva nje baphikise inani layo, ngoba umphoqa ukuthi ahlanganise amandla akhe, ngenxa yalokho uzobe ukhathele ngaphambili. Izinqubo zamanzi zizoba isenzo esilandelayo. Izinga lokushisa lamanzi kufanele likhululeke, lingabandi kakhulu, kepha alifudumele kangako ukuze ufune ukulala futhi.
- Ukudla kwasekuseni . Ngeza amaprotheni nama-carbohydrate ekudleni kwasekuseni. Ushizi we-Cottage Cheese, amaqanda, iphalishi - nansi isidlo sasekuseni esihle kakhulu, hhayi kuwo wonke amasangweji noma i-muesli.
Ngebhulakufesi, zama ukungaphazanyiswa ngokubuka izindaba, ama-ribbons ekuxhumaneni nomphakathi, ekuhambeni komsebenzi, ukugeleza komsebenzi, ukudonsa kanzima, konke lokhu kungalinda.
