Yintoni Elungele Ukungalali? Isisombululo Sokugqibela Sokungalali

"Yintoni elungele ukuphuthelwa?" Umbuzo yingxaki abo bangakwaziyo ukulala baze bafune isisombululo kule meko bazama ukuyisombulula.

Andisathethi ke ngokuphuthelwa. Ngapha koko, yenza umonakalo omkhulu engqondweni, emzimbeni nakwimpilo kunokuba unokucinga. Ukulala kakuhle kubalulekile ukuze ugcine usempilweni emzimbeni nasengqondweni. 

Yintoni ukuphuthelwa?

I-Insomnia kukungakwazi ukulala okanye ukulala. Le meko, ebizwa ngokuba yingxaki yokulala, inokuba yithuba elifutshane okanye ixesha elide. Uloyiko, ukudinwa, ukungakhathali, nentloko ebuhlungu zezinye zeengxaki ezibangelwa kukuphuthelwa.

Ukuphuthelwa ngokuqhelekileyo kuhlelwa ngokwamaqela ama-3.

• Ukungalali okwethutyana malunga neveki enye: Oku kunokuba ngenxa yokutshintsha kwendawo, ixesha lokulala, ukusetyenziswa ngokugqithiseleyo kweziselo ezifana neti, ikofu, utywala.
• Ukuphuthelwa okuqatha: Ibangela ukuvuka rhoqo okanye ubunzima bokulala. Kuthatha ukuya kwi-1 inyanga. Le nkqubo ichaphazela imisebenzi yemihla ngemihla kwaye ihlala ihambelana noxinzelelo.
• Ukungalali okungapheliyo: Kwiimeko ezihlala ngaphezu kwenyanga eyi-1, ukuphuthelwa kuba yinto engapheliyo. Ukudinwa ngokomzimba nangokwengqondo, izinto ezinxulumene neminyaka ziphakathi kwezinto ezibangela le meko.

Yintoni ebangela ukuphuthelwa?

Ukuphuthelwa okugqithisileyo kubangelwa luxinzelelo olusuka kusapho okanye emsebenzini, okanye ngenxa yokwenzakala. Kwelinye icala, ukuphuthelwa okungapheliyo kudla ngokubonwa njengomphumo wezinye iingxaki. Ngoko ke, ikwabizwa ngokuba kukungalali okwesibini. Sinokudwelisa oonobangela bokuphuthelwa ngolu hlobo lulandelayo:

• Amayeza e-asthma, imikhuhlane kunye ne-allergies
• Iziphazamiso zemithambo-luvo ezifana nesifo sika-Alzheimer kunye ne-Parkinson
• imilenze engapheliyo syndrome iimeko ezifana nokuphazamiseka kokulala kunye ne-apnea yokulala
• Iingxaki ezibangela intlungu engapheliyo, njenge-arthritis
• idlala lengqula elisebenza ngokugqithisileyo
• Iingxaki zempilo ezibangela iingxaki zokuphefumla, ezifana nesifuba
• Ukuyeka ukuya exesheni
• Ukusetyenziswa kakhulu kwe-caffeine, icuba, utywala okanye izinto ezinxulumene nazo
• uxinzelelo emini
• Ukulala ebhedini engeyiyo eyakho
• ixesha lokuzama ukulala
• ukutya kakhulu

Iyeza Lokulala Lokungalali

Iipilisi zokulala ayisosisombululo sokungalali. Ezi zizinto zokuziqhelanisa. Nje ukuba uqalise, awukwazi ukuyeka.

Kwakhona kunemiphumo emibi njengomlomo owomileyo, isiyezi, ukubetha kwentliziyo, ukuqunjelwa, isifo sohudo, ubuthathaka, ukungcangcazela okungalawulekiyo. Ngoko thatha iipilisi zokulala ngenxa yokuphuthelwa Musa ukuyisebenzisa ukusombulula ingxaki. Ukuze ufumane isisombululo esicacileyo sokulala, khetha iindlela zendalo ezidweliswe ngezantsi.

Iziphumo Zokungalali

• Ubuthathaka
• Ubuthathaka
• Ubundisholo
• Ukunqongophala kwengqalelo
• Uxinzelelo
• umbono kabini
• umngcipheko wesifo senhliziyo

Yintoni Elungele Ukuphuthelwa?

Ngoku "Yintoni elungele ukuphuthelwa?" Makhe sijonge izisombululo zendalo kunye namayeza anokuba sisisombululo esiqinisekileyo sokuphuthelwa. Ndizihlele phantsi kwezihloko ezahlukeneyo ukuze kube lula ukuyiqonda.

Ukutya Okulungileyo Kukungalali

1. Kiwi

• Yidla iikiwi ezimbini ezintsha kwiyure ngaphambi kokulala. 
• Ukuba uyaqhubeka ngobu busuku, uya kuqalisa ukuqaphela iziphumo kwiiveki ezimbalwa.

maiIsityebi kwii-antioxidants ezinciphisa uxinzelelo lwe-oxidative kwingqondo enokubangela ukuphuthelwa. Kwakhona iqulethe i-serotonin, enceda ukukhulula ingqondo.

2. Ibhanana

• Sika iziphelo zebhanana enye kwaye ubilise kwiglasi yamanzi malunga nemizuzu eyi-10.
• Gcoba amanzi kwikomityi kwaye wongeze i-pinch ye-sinamon powder.
• Kuba xa kushushu.
• Ungatya nebhanana evuthiweyo phambi kokuba ulale.
• Yenza oku xa unengxaki yokulala.

bananas kwaye ixolo layo lityebile kwi-potassium, i-magnesium, i-tryptophan. Ezi zondlo zibalulekileyo zilawula ukusebenza kwengqondo nomzimba. Ikwavelisa amanqanaba eehomoni ezilawula ubuthongo ezifana ne-melatonin kunye ne-serotonin. Ngaloo ndlela, ikhulula ingqondo kwaye ivuselele ukulala.

3. Ubusi

• Yidla i-1-2 iipuniponi zobusi ngaphambi kokulala. 
• Yenza oku ubusuku bonke.

ngaphambi kokulala ukutya ubusiinika isibindi i-glycogen eyaneleyo ukuba siyisebenzise ngobusuku. Xa amanqanaba e-glycogen emzimbeni ehla, i-hormone yoxinzelelo (i-cortisol) iyaveliswa.

Ezi zinto zibangela ukuphuthelwa. Oku kunokulawulwa lula ngokutya ubusi rhoqo ebusuku. Ukongeza, ubusi bugcwele i-antioxidants enciphisa uxinzelelo lwe-oxidative emzimbeni.

4. Ubisi

• Ukufudumala ubisi kancinci kwaye usele imizuzu eyi-10-15 ngaphambi kokulala. 
• Yenza oku ubusuku bonke. 

Ubisi, into ezolileyo kwaye ikhuthaza ukulala tryptophan Ine.

Iioli ezilungele ukuLala

1. Ioli yelavenda

• Ioli yeLavenderYiwise phezu komqamelo olala kuwo. 
• Phinda oku ubusuku bonke.

Ilavenda inevumba elimnandi elithandwa luninzi lwethu. Sisithomalalisi esithambileyo. Ikwalungelelanisa imo. Iyanciphisa ixhala kwaye ibonelela ngokulala okungcono.

2. Ioyile yeKhokhonathi

• Hlanganisa i-tablespoon ye-coconut yeoli, i-teaspoon ye-honey kunye ne-1 ityuwa yolwandle.
• Yisebenzise oku ngaphambi kokulala.
• Phinda njalo ubusuku ukuze ulale rhoqo.

Ioli yekokonathiItyebile kwi-medium-chain fatty acids ezinika amandla emzimbeni. Kwakhona kunceda ukulawula ukuveliswa kwehomoni. Oku kulawula umjikelo wokulala.

3. Ioli yeCastor

• Faka ithontsi leoyile yecastor kwiinkophe zakho kwaye uhlikihle. 
• Qaphela ukuba ungafumani ioli emehlweni akho. 
• Yenza oku rhoqo ebusuku ngaphambi kokulala.

Ioyile yaseIndiyaKuyaziwa ukuba inika ixesha elide lokulala.

4. Ioli yeentlanzi

• Thatha i-capsule enye yeoli yeentlanzi kunye nokutya imini yonke.

Ioli yeentlanzi Iqulethe omega 3 fatty acids. I-DHA, uhlobo lwe-omega 3 fatty acid, inceda ukukhulula i-melatonin, ihomoni yokulala ebuchotsheni.

Izityalo ezilungele ukuLala

1. Ingcambu yeValerian

• Gcoba i-teaspoon yengcambu eyomileyo ye-valerian emanzini imizuzu emi-5 ukuya kwe-10.
• Zihluze kwaye usele le ti yemifuno kwiiyure ezimbini ngaphambi kokulala.
• Ungasela oku rhoqo ebusuku.

ingcambu ye-valerian Inesiphumo esilula sokuzola. Kuya kunciphisa ixesha elithathayo ukuba ulale. Kwakhona kukunceda ukuba ulale ixesha elide. Yandisa umthamo wekhemikhali ebizwa ngokuba yi-GABA ebuchotsheni, enefuthe lokuthomalalisa kwimithambo-luvo.

Ingqalelo!!! Ingcambu yeValerian inokubangela amaphupha acacileyo kunye namaphupha amabi kwabanye abantu. Ngoko ke, qhagamshelana nogqirha ngaphambi kokuba uzame.

2. Igalikhi

• Gcoba i-clove yegalikhi kwaye uyifake kwiglasi yobisi.
• Yongeza ikota yekomityi yamanzi kulo mxube kwaye ubilise de kushiyeke ikomityi enye yobisi begalikhi.
• Sela olu bisi lushushu kwimizuzu embalwa ngaphambi kokuba ulale.
• Unokwenza oku ubusuku bonke.

ikonofile yakho I-antioxidant kunye ne-antimicrobial properties igcina ulwelo lomzimba kunye namalungu engenalo usulelo. Ikwanceda intliziyo nengqondo zisebenze ngokusempilweni. Ngaloo ndlela, ilawula umjikelo wokulala.

3. Ijuba

• Bilisa i-jujube egcwele isandla kwiikomityi ezi-10 zamanzi malunga nemizuzu eyi-2 kwaye emva koko uhluze.
• Sela iglasi yala manzi ashushu okanye abandayo. Okunye ungakugcina efrijini.
• Sela ikomityi yeti yejuju ngosuku.

Jujube Yinto yokuthomalalisa ethambileyo echaphazela inxalenye ye-hippocampus yobuchopho. Ngokwendalo ibonelela ngokulala.

Iiti zeHerbal zilungile kwi-Insomnia

1. Iti ye-Chamomile

• Beka i-2 tablespoons yeentyantyambo ze-chamomile kwi-teapot kwaye ungeze i-250 ml yamanzi.
• Bilisa emanzini malunga nemizuzu eyi-10.
• Khupha kwaye usele iti.
• Unokusela ukuya kwiikomityi ezimbini zeti ye-chamomile ngosuku.

iti chamomile Idla ngokubizwa ngokuba yiti yokulala. I-apigenin kule tea ibophelela kwi-receptors ethile kwingqondo kwaye inika umphumo wokuphumla.

2. Iti eluhlaza

• I-Steep 1 isipuni samagqabi eti eluhlaza kwiglasi yamanzi imizuzu embalwa.
• Emva koko ugxininise kwaye wongeze ubusi kwi-flavour.
• Sela iti yakho ngelixa kushushu.
• Unokusela ikomityi yeti eluhlaza ngaphambi kokuba ulale.

Iti eluhlaza, Liyeza elibalaseleyo lokungalali. Iqulethe i-amino acid L-theanine, enika ubuthongo.

3. Iti yeRooibos

• Faka icephe leti yerooibos emanzini ashushu kangangemizuzu emi-1 ukuya kweli-5.
• Gxininisa kwaye wongeze ubisi, iswekile okanye ubusi ngokuthanda kwakho.
• Sela iti idikidiki.
• Ungasela ikomityi yeti ye-rooibos ngamaxesha apho unengxaki yokulala.

iti yerooibos Isetyenziswa kakhulu ukuphuthelwa kwihlabathi liphela. Inomxholo ophezulu we-antioxidant kwaye ayinayo i-caffeine. Inciphisa uxinzelelo. Inomphumela wokuphumla kunye nokuzola.

4. iti ye-Melissa

• Gcoba iitipuni ezi-2 zamaqabunga e-lemon balm eyomileyo kwiglasi yamanzi ashushu imizuzu emi-5.
• Khupha kwaye usele iti.
• Unokusela iikomityi ezimbini ukuya kwezintathu ngosuku. Sela iglasi ngokufanelekileyo malunga neyure ngaphambi kokulala.

UMelissa uqulethe iikhompawundi ezineempawu zokuzola. Isiphumo salo sokuthoba kancinci siphucula umgangatho wokulala kunye nobude.

IiVithamini ezilungileyo kwi-Insomnia

Ezinye iivithamini ziyimfuneko kumjikelezo wokulala okunempilo. Ukuphuthelwa kunokwenzeka xa ezi vithamini zinqongophele emzimbeni.

• Ukunqongophala kwe-Vitamin B3, B5, B9 kunye ne-B12 kunokubangela ukuphuthelwa. Kwimeko yokusilela, ubuthathaka, ukukhathala kunye nokungalali kubonakala. Yitya ukutya okutyebileyo kula mavithamini, njengamaqanda, iinkukhu, iimveliso zobisi.
• ivithamin AIdlala indima ebalulekileyo ekusebenzeni okunempilo kwengqondo, ngakumbi ebuthongweni kunye nenkumbulo. Ukutya okunevithamin A eninzi kubandakanya inyama, amaqanda, iinkukhu, kunye neemveliso zobisi.
• Iivithamini C kunye ne-E zinamandla okulwa ne-antioxidants. Ikhusela uxinzelelo lwe-oxidative ekuchaphazela umjikelo wokulala. Yitya ukutya okuninzi okubonelela ngezi vithamini, njengeziqhamo zesitrasi, amaqunube, iitumato, amandongomane, iminquma, intsholongwane yengqolowa.
• Enye ivithamini enokukunceda ulale ngcono Ivithamin Dyi Umsebenzi wayo ophambili kukukhula kunye nokugcinwa kwamathambo aphilileyo. Ukunqongophala kwayo kunokubangela ukuphuthelwa kunye nokudinwa okungapheliyo. Phuma elangeni utye ukutya okunevithamin D eninzi njengentlanzi kunye neembatyisi.
• Ukunqongophala kweMagnesium Kwakhona kubangela ukuphuthelwa. I-Magnesium inceda ukugcina amanqanaba e-GABA, i-neurotransmitter ekhuthaza ukulala. Yitya ukutya okutyebileyo kwe-magnesium okufana nemifuno enamagqabi aluhlaza, imbewu yethanga, iimbotyi, kunye namandongomane.

Ukutya Okubangela Ukulala

Siyazi ukuba ukuphuthelwa okungapheliyo kubangela ezinye iingxaki zempilo. Kwimpilo yethu, sidinga iiyure ezisi-7 ukuya kwezisi-9 zokulala ngokungaphazanyiswa ebusuku. Nangona ibalulekile, abantu abaninzi abalali ngokwaneleyo. Izizathu zoku ziquka ingxaki yokulala nokuvuka rhoqo ngexesha lokulala. Ngaphandle kokutya esikukhankanyileyo kwicandelo lokutya okulungele ukuphuthelwa ngasentla, kukwakho nokutya okuzisa ubuthongo. Makhe sizihlolisise ngoku.

• Ijusi yetsheri

Ukusela ijusi yecherry emuncu ngaphambi kokuba ulale kuphucula umgangatho wokulala. Ikhuthaza ukulala njengoko ilawula iwotshi yangaphakathi yomzimba.

• Hindi

Turkey inyamakwandisa imveliso ye-melatonin, ihomoni elawula ukulala tryptophan iqulethe i-amino acid. Umxholo weprotheyini ye-turkey nayo iyasebenza kule ngqiqo.

• Iamangile

IamangileKokunye kokutya okubangela ukuba umntu alale. Kuba ingumthombo wemelatonin. Kwakhona iqulethe amanqanaba agqwesileyo e-magnesium. IMagnesium iphucula umgangatho wokulala kwabo banengxaki yokungalali.

• intlanzi enamafutha

IslamoniI-omega 3 fatty acids kunye ne-vitamin D umxholo weentlanzi ezinamafutha afana ne-tuna, i-trout kunye ne-mackerel iphucula umgangatho wokulala. Ngenxa yokuba zombini ziyaziwa ngokunyusa imveliso yekhemikhali yengqondo ye-serotonin, enika ukuhanjiswa kokulala.

• Walnut

WalnutIsityebi ngakumbi kwi-magnesium, i-phosphorus, ubhedu kunye ne-manganese. Ukongeza, i-omega 3 fatty acids kunye linoleic acid Iqulethe amafutha enempilo ezifana IWalnuts yenye yezona mithombo zibalaseleyo zokutya zehomoni elawula ukulala imelatonin. Ngenxa yesi sizathu, iphucula umgangatho wokulala. 

• irayisi emhlophe pilaf

Ukutya ukutya kunye nesalathisi esiphezulu se-glycemic, njenge-rice pilaf emhlophe kwiiyure ezimbalwa ngaphambi kokulala, kuphucula umgangatho wokulala. Oku kungenxa yokuba iqulethe i-tryptophan ye-amino acid ebangela ukulala. I-Tryptophan inceda ukuba ulale. Kwakhona kwandisa amanqanaba e-serotonin kwingqondo, ebalulekileyo ekulawuleni ukulala.

• I-oats edibeneyo

Njengerayisi, Ioyile ezijikeleziweyo Ikwabangela ukozela xa ityiwe phambi kokuba ulale. Ukongeza, i-oats ngumthombo obalulekileyo we-melatonin.

• lettuce

lettucengumthombo we-lacturarium owaziwayo ukuba uneempawu zokuthomalalisa ezichaphazela ukulala.

Izongezo zokuLala

• Melatonin

MelatoninYihomoni eveliswa ngokwemvelo ngumzimba. Ixelela ingqondo ukuba lixesha lokulala. Inqanaba le hormone ngokwemvelo liphakama ngokuhlwa kwaye liwela ekuseni. Ke ngoko, ukuthatha izongezo ze-melatonin kunceda ukulala, ngakumbi xa umjikelo we-melatonin uphazamisekile, njengejet lag.

• ingcambu ye-valerian

ValerianSisongezo sendalo esiqhelekileyo sokuxhalaba, ukudakumba, kunye neempawu zokuyeka ukuya exesheni. Ikwaphakathi kwezongezelelo zezityalo ezisetyenziswa njengepilisi yokulala.

• wemagniziyam

wemagniziyamyiminerali ebandakanyeka kumakhulu eenkqubo kumzimba womntu. Kubalulekile ekusebenzeni kwengqondo kunye nempilo yentliziyo. Ukongeza, ithoba ingqondo nomzimba. Oku kwenza kube lula ukulala.

• Iintyatyambo

Passionflower, ekwabizwa ngokuba yi "Passiflora incarnata" okanye "maypop," liyeza elidumileyo lokunyanga ukuphuthelwa. Iziphumo zokusasazwa kokulala kwe-passionflower ziye zachongwa kwizifundo zezilwanyana. Imiphumo yayo ebantwini ixhomekeke kwifom esetyenzisiweyo.

• iglycine

iglycineYi-amino acid edlala indima ebalulekileyo kwinkqubo ye-nervous. Kuyanceda ukulala. Ekubeni i-glycine inciphisa ukushisa komzimba ngexesha lokulala, ivumela umzimba ukuba uqonde ukuba lixesha lokulala.

I-Glycine ifumaneka kwifomu yepilisi okanye njengomgubo onokuthi uhlanjululwe emanzini. Ukutya okufana nomhluzi wamathambo, inyama, amaqanda, iinkukhu, intlanzi, iimbotyi, isipinashi, i-kale, ibhanana kunye ne-kiwis yimithombo yendalo ye-glycine.

• tryptophan

Ukuthatha le-amino acid iyimfuneko njengesongezelelo kukhawuleza inkqubo yokulala. 

• Ginkgo biloba

Ukuba udla le mifuno yendalo 30-60 imizuzu ngaphambi kokulala, uxinzelelo luya kuncipha. Inika ukuphumla kwaye ikhuthaza ukulala.

• L-Theanine

Ukusebenzisa esi songezelelo kunika uncedo. Ngokwendalo yenza kube lula ukulala. 

Iindlela Zokuzisa Ubuthongo

"Yintoni elungele ukuphuthelwa?" Sathetha ngokutya, i-oyile, iti ye-herbal kunye nezongezelelo ezilungele ukuphuthelwa. Ngoku makhe sithethe ngeendlela zokulala ngokukhawuleza nokulala.

1) Nika ingqalelo kwixesha lokulala

Umzimba unenkqubo yokulawula efana nesigqi se-circadian. Oku kubizwa ngokuba yiwotshi yangaphakathi. Ikugcina ungalali emini kwaye ulale ebusuku.

Ukulala ngexesha elifanayo nokuvuka ngexesha elifanayo yonke imihla kulawulwa yiwotshi yangaphakathi. Xa imizimba yethu ilandela le shedyuli, kuya kuba lula ukulala nokuvuka ngexesha elifanayo yonke imihla. Ukumisela ixesha lokulala ngundoqo wobuthongo obusemgangathweni.

2) Ukukhanya kwemini nobumnyama zibalulekile ngokulinganayo

Enye yezinto ezichaphazela iwotshi yangaphakathi yomzimba kukukhanya. Ukuchaneka ngokungaqhelekanga ekukhanyeni kubangela ukuphazamiseka kwesigqi se-circadian. Ngenxa yoko, ingxaki yokulala ivela. Ukuba mnyama ebusuku kukhumbuza umzimba ngokulala. Uphando lubonisa ukuba ubumnyama yihomoni ebalulekileyo yokulala. melatonin ibonisa ukwanda kwemveliso.

Ukuba kunokwenzeka, gcina igumbi lakho limnyama ebusuku. Nokuba sebenzisa amakhethini amnyama kule nto.

3) Sukujonga iwotshi ngalo lonke ixesha

Kuyinto eqhelekileyo ukuvuka ezinzulwini zobusuku. Nangona kunjalo, ingxaki yokulala inokujika ibe liphupha elibi. Abo banengxaki yokulala bajonga iwotshi rhoqo ezinzulwini zobusuku. Baqalisa ukucinga ukuba abayi kukwazi ukulala. Ukuba kunokwenzeka, susa iwotshi kwigumbi okanye uphephe ukujonga iwotshi ngalo lonke ixesha.

4) Musa ukulala emini

Abo bangakwaziyo ukulala ebusuku baziva besozela emini. Oku kudla ngokubangela ukozela emini. Olunye uhlolisiso lubonisa ukuba ukulala emini kubangela ukuba umntu alale ebusuku kakhulu. Ide ibangele ukuphazamiseka kokulala.

Njengoko ukulala kwexesha elifutshane emini kunokuchaphazela ukulala ebusuku, zama ukwenza kangangoko unako ngexesha lasemini. i-confectionery musa.

5) Nciphisa ubushushu kwaye unxibe iisokisi

Ubushushu bomzimba buyatshintsha xa ulele. Ngelixa iqondo lokushisa elipheleleyo liyancipha, ukushisa kwezandla kunye neenyawo kwandisa. Ukuba igumbi lakho lishushu kakhulu, kuya kuba nzima ukulala. Ukulungelelanisa ubushushu begumbi kwiqondo lokushisa phakathi kwe-15-23 °C kukuvumela ukuba ulale ngokukhawuleza.

Ukhetho lomntu luyahluka. Ngoko zifumanele elona qondo lobushushu lilungileyo. Kwakhona, ukunxiba iikawusi ezinyaweni zakho okanye ukuhlamba eshushu kunceda ukukhawulezisa utshintsho lobushushu bomzimba kwaye kukuncede ulale.

6) Yenza umsebenzi "4-7-8".

Umthambo "4-7-8" yindlela elula kodwa enamandla yokuphefumla ekhuthaza ukuzola kunye nokuphumla. Ipholile ngaphambi kokulala. Ngumsebenzi wokuphefumla ophumza inkqubo yemithambo-luvo. Inokusetyenziswa nanini na xa uziva unexhala okanye uxinzelelo. Ingaba kwenzeka njani?

• Lungisa ukuma kwakho ukuze ukwazi ukuphefumla lula.
• Beka ulwimi lwakho kwinkalakahla yakho ephezulu. Khupha umoya ngesandi somlozi ngomlomo wakho.
• Vala umlomo wakho kwaye uphefumlele ngaphakathi kwinani elinesine.
• Emva koko ubambe umphefumlo wakho kangangesixhenxe.
• Khupha umoya ngokuvula umlomo wakho kancinci, ubale ukuya kwisibhozo kwaye wenze isandi esingxolayo.
• Phefumla kwakhona. Phinda lo mjikelo ubuncinci kathathu de uzive uzolile kwaye ulungele ukulala.

Ukuba yenziwa yonke imihla, le ndlela yokufundisa iya kukunceda ulale ngokukhawuleza.

7) Qaphela ixesha kunye nento oyidlayo

Ukutya okutyayo ngaphambi kokulala kuchaphazela ukulala. Ngokomzekelo, uphando lubonise ukuba ukutya okune-carb ephezulu kunokuphazamisa ubuthongo obuhle.

Ukuba uya kuba nesidlo esine-carb ephezulu kwisidlo sakusihlwa, yidle ubuncinane kwiiyure ezine ngaphambi kokulala ukuze ube nexesha elaneleyo lokwetyisa.

Ayingombono ulungileyo ukulala ugcwele isisu. Kufuneka ulinde ixesha elide ngokwaneleyo ukuvumela isisu sakho ukuba sityise ukutya ngaphambi kokuba ulale.

8) Mamela umculo ophumlayo

Umculo uphucula kakhulu umgangatho wokulala. Isenokusetyenziselwa ukuphucula ukuphazamiseka kokulala okungapheliyo njengokungalali.

Ngaphandle komculo opholileyo, ukuvala ingxolo kukwanceda ekulaleni nasekulaleni okungaphazamisekiyo.

9) Yidla isidlo sakusasa

Ukutya isidlo sakusasa kubalulekile ukuze ulale ngcono. I-Tryptophan iphucula umgangatho wokulala. tryptophanyi-amino acid ebalulekileyo eguqulwa ibe yi-serotonin ebuchosheni ize iguqulelwe kwi-melatonin.

Okubangela umdla kukuba, ukuguqulwa kwe-tryptophan kwi-melatonin kuphezulu kubukho bokukhanya kunobumnyama. Ke ngoko, ukwandisa imveliso ye-melatonin, ixesha lokuthatha i-tryptophan kunye nokuvezwa kokukhanya kufuneka kuhambisane.

Ke ngoko, ukutya ukutya okutyebileyo kwi-tryptophan kwisidlo sakusasa kunye nokuvezwa ekukhanyeni emini kuya kukunceda ulale ngcono ebusuku ngokunyusa imveliso ye-melatonin.

Okunye ukutya okutyebileyo kwi-tryptophan onokuthi ukutye kwisidlo sakusasa lubisi, itshizi, amaqanda, inyama, i-oat bran, amandongomane kunye nembewu.

10) Ukuzivocavoca

Ukuzilolonga kuluncedo kubuthongo obusempilweni. Ukuzivocavoca kwandisa imveliso ye-serotonin kwingqondo. Iphucula ubude kunye nomgangatho wokulala ngokunciphisa amanqanaba e-hormone yoxinzelelo i-cortisol. Nangona kunjalo, kubalulekile ukuba ungayigqithisi. Ukuzilolonga ngokugqithisileyo kunokubangela ukungalali kakuhle.

Ixesha lemini owenza umthambo nalo libalulekile. Ukuze ulale kakuhle, ukusebenza kwangentseni kungcono kunokusebenza emva kwemini.

11) Yenza ibhedi yakho ikhululeke

Ukuthuthuzela kwebhedi nako kuchaphazela ukulala. Umgangatho womqamelo nawo ubaluleke kakhulu. Kwakhona, ukusebenzisa i-duvet enzima okanye ingubo kunciphisa uxinzelelo lomzimba. Inika ubuthongo obungcono.

Ilaphu lempahla oyinxiba ebhedini nayo ichaphazela ukulala. Nxiba iimpahla ezitofotofo ukuze zikugcine kubushushu obufanelekileyo ubusuku bonke.

12) Cima zonke izibane

Ukukhanya okukhutshwa zizixhobo zobuchwepheshe kwenza kube nzima ukulala. Ukusetyenziswa kukamabonwakude okanye ifowuni ephathwayo kubangela ingxaki yokulala. Ukulala okuzolileyo ngaphandle kokuphazamiseka, kufuneka ucime zonke izibane kwaye ulale kwindawo ekude kwiikhomputha kunye neeselfowuni.

13) Zama iAromatherapy

aromatherapyUkuphelisa iingxaki zempilo ezinjengokuphuthelwa nokuxhalaba. I-aromatherapy isetyenziswa kakhulu ngabo banengxaki yokulala. Ngenxa yokuba inika ukuphumla kwaye inceda ukulala. Ungabeka ivumba elithozamisayo kwigumbi lakho ukuze ulale kamnandi.

14) Ukunciphisa i-caffeine

caffeine ubukhulu becala ibidla ngokuhlala uphaphile. Ifumaneka ekutyeni nakwiziselo ezifana netshokholethi, ikofu, iisoda, kunye neziselo zamandla. Ngelishwa, i-caffeine ichaphazela kakubi ukulala. Uphononongo lubonise ukuba ukusetyenziswa kwe-caffeine kwenza kube nzima ukulala. 

Nangona iziphumo ze-caffeine zihluka kumntu nomntu, kufuneka udle i-caffeine ubuncinane kwiiyure ezintandathu ngaphambi kokulala.

15) Lungisa indawo yakho yokulala

Ukulala okusemgangathweni kuxhomekeke kwindawo yakho yomzimba ebusuku. Zintathu iindawo zokulala ezisisiseko: ukulala ngomqolo, ujonge phantsi okanye ngecala.

Nangona izinto ozikhethayo zidlala indima ebalulekileyo ekukhetheni indawo yokulala, ukulala ngecala lakho kungcono kubuthongo obuphezulu. Ukuba ulala ngecala lakho, unokubeka umqamelo phakathi kwemilenze yakho ukuze ufumane inkxaso engaphezulu.

16) Funda

Ukufunda ngumsebenzi wokuphumla ngaphambi kokulala. Kodwa musa ukufunda ii-e-books. Iincwadi ze-elektroniki zikhupha ukukhanya okunciphisa ukukhutshwa kwe-melatonin, okwenza kube nzima ukulala kwaye uzive udiniwe ngosuku olulandelayo. Ngoko ke, funda incwadi yomzimba ukuze ulale kakuhle.

17) Zama ukuhlala uphaphile

Ukuba uya kulala kwaye uzinyanzele ukuba ulale, awuyi kukwazi ukulala. Endaweni yoko, sebenzisa ubuchule obuchaseneyo. Kobu buchule, kufuneka uzame ukuhlala uphaphile endaweni yokuba ulale.

Olunye uphononongo lwafumanisa ukuba abantu abazame obu buchule balala ngokukhawuleza. Oku kungenxa yokuba uxinzelelo olunxulumene nokulala luyancipha.

So uyeke uzibuza ukuba ndingalala na. Musa ukukhawuleza ukulala. Zinike ixesha.

18) Cinga ngamaxesha amnandi

Kunokuba ungqengqe ebhedini uzixhalabise ngezinto ezikukhathazayo, cinga ngezinto ezikwenza wonwabe. Ubuchwephesha bukuvumela ukuba ubambe ingqondo yakho ngeengcinga ezilungileyo endaweni yokujongana namaxhala kwixesha langaphambi kokulala. Ulala ungaqondanga.

Ukushwankathela;

Ukulala okusemgangathweni kuluncedo empilweni njengokutya, ukusela, kunye nokwenza umthambo rhoqo. Abanye abantu banengxaki yokulala nokuhlala belele. Le meko ijika ibe kukuphuthelwa okungapheliyo ekuhambeni kwexesha. Ngoko yintoni elungele ukuphuthelwa?

Njengoko sichazile kwinqaku lethu, kuyimfuneko ukuzama ukulala ngokwemvelo. Unokusebenzisa ukutya okubangela ukulala kunye nezongezelelo ezibangela ukulala kule nto. Ngokusebenzisa iindlela ezibangela ukulala, unokuvula iingcango zokulala okunempilo.

Umthombo: 1, 2, 3, 4