Yini Elungele Ukuqwasha? Isixazululo Esiyinhloko Sokuqwasha

“Yini elungele ukuqwasha?” Umbuzo uyinkinga labo abangakwazi ukulala befuna isixazululo salesi simo abazama ukuyixazulula.

Ingasaphathwa eyokuqwasha. Eqinisweni, kulimaza kakhulu ingqondo, umzimba kanye nempilo kunokuba ungacabanga. Ukulala kahle kubalulekile ukuze ulondoloze impilo engokomzimba nengqondo. 

Kuyini ukuqwasha?

Ukuqwasha ukungakwazi ukulala noma ukuhlala ulele. Lesi simo, esibizwa ngokuthi ukuphazamiseka kokulala, singaba isikhathi esifushane noma eside. Ukwethuka, ukukhathala, ukunganaki, nobuhlungu bekhanda ngezinye zezinkinga ezibangelwa ukuqwasha.

Ukuqwasha ngokuvamile kuhlukaniswa ngamaqembu angu-3.

• Ukuqwasha kwesikhashana okuthatha cishe iviki elingu-1: Lokhu kungase kube ngenxa yokushintsha kwendawo, isikhathi sokulala, ukusetshenziswa ngokweqile kweziphuzo ezifana netiye, ikhofi, utshwala.
• I-acute insomnia: Kubangela ukuvuka njalo noma ubunzima bokulala. Kuthatha inyanga engu-1. Le nqubo ithinta imisebenzi yansuku zonke futhi ngokuvamile ihlobene nokucindezeleka.
• Ukuqwasha okungapheli: Ezimweni ezihlala isikhathi esingaphezu kwenyanga engu-1, ukuqwasha kuba okungapheli. Ukukhathala ngokomzimba nangokwengqondo, izici ezihlobene neminyaka ziphakathi kwezimbangela zalesi simo.

Yini ebangela ukuqwasha?

Ukuqwasha kakhulu kubangelwa ukucindezeleka okuvela emndenini noma emsebenzini, noma ngenxa yokulimala. Ngakolunye uhlangothi, ukuqwasha okungapheli ngokuvamile kubhekwa njengomphumela wezinye izinkinga. Ngakho-ke, kubizwa nangokuthi ukuqwasha kwesibili. Izimbangela zokuqwasha singazibala kanje:

• Imithi ye-asthma, imikhuhlane kanye ne-allergies
• Izifo ze-neurological ezifana nesifo i-Alzheimer kanye nesifo sikaParkinson
• i-restless legs syndrome izimo ezinjengokuphazamiseka kokulala kanye ne-apnea
• Izinkinga ezibangela ubuhlungu obungapheli, njenge-arthritis
• i-thyroid engasebenzi ngokweqile
• Izinkinga zempilo ezidala izinkinga zokuphefumula, njengesifuba somoya
• Ukunqamuka kokuya esikhathini
• Ukusetshenziswa ngokweqile kwe-caffeine, ugwayi, utshwala noma izinto ezihlobene
• ukucindezeleka emini
• Ukulala embhedeni okungewona owakho
• isikhathi sokuzama ukulala
• ukudla ngokweqile

Umuthi Wokulala Wokuqwasha

Amaphilisi okulala awasona isixazululo sokuqwasha. Lezi zijwayezi. Uma usuqalile, awukwazi ukuyeka.

Ibuye ibe nemiphumela engemihle njengomlomo owomile, isiyezi, isilungulela, ukuqunjelwa, isifo sohudo, ubuthakathaka, ukundindizela okungalawuleki. Ngakho phuza amaphilisi okulala ukuze uthole ukuqwasha Ungayisebenzisi ukuxazulula inkinga. Ukuze uthole isixazululo esiqondile sokuqwasha, khetha izindlela zemvelo ezibalwe ngezansi.

Imiphumela Yokuqwasha

• Ubuthakathaka
• Ubuthakathaka
• Ukuba ndikindiki
• Ukuntula ukunakwa
• Ukucindezeleka
• umbono kabili
• ingozi yesifo senhliziyo

Yini Elungele Ukuqwasha?

Manje "Yini elungele ukuqwasha?" Ake sibheke izixazululo zemvelo nezamakhambi ezingaba ikhambi eliqinisekile lokuqwasha. Ngizihlukanise ngaphansi kwezihloko ezihlukahlukene ukuze kube lula ukukuqonda.

Ukudla Okulungele Ukuqwasha

1. Kiwi

• Yidla ama-kiwi amabili amasha ihora ngaphambi kokulala. 
• Uma uqhubeka njalo ebusuku, uzoqala ukuqaphela imiphumela phakathi namaviki ambalwa.

kiwiIcebile kuma-antioxidants anciphisa ukucindezeleka okwenziwe nge-oxidative ebuchosheni okungabangela ukuqwasha. Futhi iqukethe i-serotonin, esiza ukuphumula ingqondo.

2. Umabhebhana

• Sika amaphethelo kabhanana owodwa bese uwabilisa engilazini yamanzi cishe imizuzu eyi-10.
• Khafa amanzi enkomishini bese wengeza ingcosana yempushana yesinamoni.
• Ngoba uma kushisa.
• Ungawudla futhi ubhanana ovuthiwe ngaphambi kokuyolala.
• Yenza lokhu uma unenkinga yokulala.

ubhanana namagxolo ayo anothe nge-potassium, i-magnesium, i-tryptophan. Lezi zakhi ezibalulekile zilawula ukusebenza kobuchopho nomzimba. Iphinde ikhiqize amazinga amahomoni alawula ukulala njenge-melatonin ne-serotonin. Ngakho, iphumuza ubuchopho futhi ivuse ubuthongo.

3. Uju

• Yidla izipuni eziyi-1-2 zoju ngaphambi kokulala. 
• Yenza lokhu njalo ebusuku.

ngaphambi kokulala idla ujuinikeza isibindi i-glycogen eyanele ukuze siyisebenzise ubusuku bonke. Lapho amazinga e-glycogen ehla emzimbeni, ama-hormone okucindezeleka (cortisol) akhiqizwa.

Lokhu kubangela ukuqwasha. Lokhu kungalawuleka kalula ngokudla uju njalo ebusuku. Ngaphezu kwalokho, uju lugcwele ama-antioxidants anciphisa ukucindezeleka okwenziwe nge-oxidative emzimbeni.

4. Ubisi

• Ukufudumala ubisi kancane bese uphuza imizuzu engu-10-15 ngaphambi kokulala. 
• Yenza lokhu njalo ebusuku. 

Ubisi, okuyinto epholisayo futhi ikhuthaza ukulala i-tryptophan Iqukethe.

Amafutha Alungele Ukuqwasha

1. Amafutha e-lavender

• Amafutha e-lavenderAwuwise phezu komcamelo olala kuwo. 
• Phinda lokhu njalo ebusuku.

I-lavender inephunga elimnandi elithandwa iningi lethu. Kuyi-sedative epholile. Iphinde ilinganise isimo. Kunciphisa ukukhathazeka futhi kunikeze ukulala okungcono.

2. Amafutha kakhukhunathi

• Xuba isipuni esingu-1 samafutha kakhukhunathi, isipuni esingu-1 soju kanye nosawoti wasolwandle.
• Sebenzisa lokhu ngaphambi kokulala.
• Phinda njalo ebusuku ukuze ulale njalo.

Amafutha kakhukhunathiIcebile ku-medium-chain fatty acids enikeza amandla emzimbeni. Kuyasiza futhi ukulawula ukukhiqizwa kwamahomoni. Lokhu kulawula umjikelezo wokulala.

3. Amafutha eCastor

• Gcoba ithonsi lamafutha e-castor enkopheni yakho bese uhlikihla. 
• Qaphela ukuthi ungatholi amafutha emehlweni akho. 
• Yenza lokhu njalo ebusuku ngaphambi kokulala.

Amafutha aseNdiyaKuyaziwa ukuthi inikeza amahora amaningi okulala.

4. Amafutha ezinhlanzi

• Thatha i-capsule eyodwa yamafutha ezinhlanzi nokudla usuku lonke.

Amafutha ezinhlanzi Iqukethe i-omega 3 fatty acids. I-DHA, uhlobo lwe-omega 3 fatty acid, isiza ekukhululeni i-melatonin, ihomoni yokulala ebuchosheni.

Izitshalo Ezilungele Ukuqwasha

1. Umsuka weValerian

• Gcoba isipuni sezimpande ezomisiwe ze-valerian emanzini imizuzu emi-5 ukuya kweyi-10.
• Gweba futhi uphuze leli tiye le-herbal amahora amabili ngaphambi kokulala.
• Ungaphuza lokhu njalo ebusuku.

impande ye-valerian Inomphumela wokupholisa kancane. Kuzonciphisa isikhathi esikuthathayo ukuthi ulale. Kukusiza futhi ukuthi ulale isikhathi eside. Yandisa inani lekhemikhali ebizwa ngokuthi i-GABA ebuchosheni, enomthelela wokuthulisa ezinzwa.

Qaphela!!! Impande ye-Valerian ingabangela amaphupho acacile namaphupho amabi kwabanye abantu. Ngakho-ke, thintana nodokotela ngaphambi kokuzama.

2. Igalikhi

• Gweba i-clove yegalikhi bese uyifaka engilazini yobisi.
• Faka ikota yenkomishi yamanzi kule ngxube bese ubilisa kuze kusele inkomishi eyodwa yobisi lukagalikhi.
• Phuza lolu bisi olufudumele imizuzu embalwa ngaphambi kokulala.
• Ungakwenza lokhu njalo ebusuku.

ugalikhi wakho Izakhiwo zayo ze-antioxidant kanye ne-antimicrobial zigcina uketshezi lomzimba nezitho zingangenwa izifo. Kuyasiza futhi inhliziyo nobuchopho ukusebenza ngendlela enempilo. Ngakho, ilawula umjikelezo wokulala.

3. Ijube

• Bilisa i-jujube egcwele izandla ezinkomishini ezi-10 zamanzi cishe imizuzu eyi-2 bese uyahlunga.
• Phuza ingilazi yala manzi ashisayo noma abandayo. Ungakwazi ukugcina okusele esiqandisini.
• Phuza inkomishi yetiye le-jujube ngosuku.

Jujube Kuyi-sedative emnene ethinta ingxenye ye-hippocampus yobuchopho. Inikeza ubuthongo ngokwemvelo.

Ama-Herbal Teas Alungele Ukuqwasha

1. Itiye le-Chamomile

• Faka izipuni ezimbili zezimbali ze-chamomile ku-teapot bese wengeza u-2 ml wamanzi.
• Bilisa emanzini cishe imizuzu eyi-10.
• Khafa uphuze itiye.
• Ungaphuza izinkomishi ezimbili zetiye le-chamomile ngosuku.

itiye le-chamomile Kuvame ukubizwa ngokuthi itiye yokulala. I-apigenin kuleli tiye ibophezela kuma-receptors athile ebuchosheni futhi inikeza umphumela ophumuzayo.

2. Itiye elihlaza

• Gcoba isipuni esingu-1 samaqabunga etiye aluhlaza engilazini yamanzi imizuzu embalwa.
• Bese uhlunga bese wengeza uju ukuze uthole ukunambitheka.
• Phuza itiye lakho lisashisa.
• Ungaphuza inkomishi yetiye eliluhlaza ngaphambi kokulala.

Itiye elihlaza, Kuyikhambi elihle kakhulu lokuqwasha. Iqukethe i-amino acid L-theanine, ehlinzeka ngokulala.

3. Itiye le-Rooibos

• Cwilisa ithisipuni elilodwa letiye le-rooibos emanzini ashisayo imizuzu emi-1 ukuya kweyi-5.
• Cindezela bese wengeza ubisi, ushukela noma uju ngokuthanda kwakho.
• Phuza itiye elisivivi.
• Ungaphuza inkomishi yetiye le-rooibos ngezikhathi lapho unenkinga yokulala.

itiye le-rooibos Isetshenziswa kabanzi ekwelapheni ukuqwasha emhlabeni wonke. Inokuqukethwe okuphezulu kwe-antioxidant futhi ayinayo i-caffeine. Kunciphisa ukucindezeleka. Inomphumela wokuphumula nokuzola.

4. Itiye likaMelissa

• Gcoba amathisipuni ama-2 wamaqabunga omisiwe kalamula kalamula engilazini yamanzi ashisayo imizuzu emi-5.
• Khafa uphuze itiye.
• Ungaphuza izinkomishi ezimbili kuya kwezintathu ngosuku. Phuza ingilazi okungcono cishe ihora ngaphambi kokulala.

I-Melissa iqukethe izinhlanganisela ezinezakhiwo zokupholisa. Umthelela wayo wokulalisa omnene uthuthukisa ikhwalithi yokulala nobude besikhathi.

Amavithamini Alungele Ukuqwasha

Amanye amavithamini ayadingeka ukuze kube nomjikelezo wokulala onempilo. Ukuqwasha kungenzeka uma la mavithamini entula emzimbeni.

• Ukuntuleka kwamavithamini B3, B5, B9 kanye ne-B12 kungabangela ukuqwasha. Uma kwenzeka ukuntuleka, ubuthakathaka, ukukhathala nokuqwasha kubonakala. Yidla ukudla okunothe kula mavithamini, njengamaqanda, izinkukhu, imikhiqizo yobisi.
• vitamin AIdlala indima ebalulekile ekusebenzeni okunempilo kobuchopho, ikakhulukazi ekulaleni nasenkumbulo. Ukudla okunovithamini A omningi kuhlanganisa inyama, amaqanda, izinkukhu, nemikhiqizo yobisi.
• Amavithamini C no-E angama-antioxidants anamandla. Ivimbela ukucindezeleka okwenziwe nge-oxidative ekuthinteni umjikelezo wokulala. Yidla inala yokudla okunikeza la mavithamini, njengezithelo ezisawolintshi, amajikijolo, utamatisi, amantongomane, iminqumo, igciwane likakolweni.
• Enye ivithamini engakusiza ulale kangcono Ivithamini Dkuyinto Umsebenzi wawo oyinhloko ukukhula nokugcinwa kwamathambo enempilo. Ukuntuleka kwayo kungabangela ukuqwasha nokukhathala okungapheli. Phuma elangeni udle ukudla okunothe ngovithamini D njengezinhlanzi nama-oyster.
• Ukushoda kweMagnesium Kuphinde kubangele ukuqwasha. I-Magnesium isiza ukugcina amazinga e-GABA, i-neurotransmitter ekhuthaza ukulala. Yidla ukudla okunothe nge-magnesium njengemifino enamahlamvu aluhlaza, imbewu yethanga, imidumba, namantongomane.

Ukudla Okuyenga Ukulala

Siyazi ukuthi ukuqwasha okungapheli kubangela izinkinga ezithile zempilo. Ngempilo yethu, sidinga amahora angu-7 kuya kwangu-9 okulala okungaphazanyiswa ebusuku. Naphezu kokubaluleka kwayo, abantu abaningi abalali ngokwanele. Izizathu zalokhu zihlanganisa inkinga yokulala nokuvuka njalo phakathi nokulala. Ngaphandle kwalokhu kudla esikubalule esigabeni sokudla okulungele ukuqwasha ngenhla, kukhona nokudla okuletha ubuthongo. Ake sizihlole manje.

• Ijusi le-Cherry

Ukuphuza ijusi ye-cherry emuncu ngaphambi kokuyolala kuthuthukisa izinga lokulala. Ikhuthaza ukulala njengoba ilawula iwashi langaphakathi lomzimba.

• Hindi

Inyama yaseTurkeykwandisa ukukhiqizwa kwe-melatonin, i-hormone elawula ukulala i-tryptophan iqukethe i-amino acid. Okuqukethwe kwamaprotheni e-turkey nakho kuyasebenza kulo mqondo.

• Um-alimondi

Um-alimondiKungenye yezidlo ezibanga ubuthongo. Ngoba iwumthombo we-melatonin. Futhi iqukethe amazinga amahle kakhulu we-magnesium. I-Magnesium ithuthukisa ikhwalithi yokulala kulabo abanokuqwasha.

• izinhlanzi ezinamafutha

Uhlobo lwenhlanziI-omega 3 fatty acids kanye ne-vitamin D okuqukethwe kwezinhlanzi ezinamafutha njenge-tuna, i-trout kanye ne-mackerel kuthuthukisa izinga lokulala. Ngoba bobabili baziwa ngokukhulisa ukukhiqizwa kwekhemikhali yobuchopho i-serotonin, ehlinzeka ngokudluliswa kokulala.

• I-Walnut

I-WalnutIcebile ikakhulukazi ku-magnesium, i-phosphorus, ithusi ne-manganese. Ngaphezu kwalokho, i-omega 3 fatty acids kanye i-linoleic acid Iqukethe amafutha anempilo njenge Ama-Walnuts angenye yemithombo yokudla engcono kakhulu ye-hormone elawula ukulala i-melatonin. Ngenxa yalesi sizathu, ithuthukisa ikhwalithi yokulala. 

• irayisi elimhlophe pilaf

Ukudla ukudla okunenkomba ephezulu ye-glycemic, njenge-white rice pilaf amahora ambalwa ngaphambi kokulala, kuthuthukisa izinga lokulala. Lokhu kungenxa yokuthi iqukethe i-tryptophan ene-amino acid ebangela ukulala. I-Tryptophan isiza ukuyenga ukulala. Iphinde ikhulise amazinga e-serotonin ebuchosheni, okubalulekile ekulawuleni ukulala.

• Ama-oats aqoshiwe

Njengerayisi, Ama-oats aqoshiwe Iphinde ibangele ukozela lapho idliwe ngaphambi kokuyolala. Ngaphezu kwalokho, ama-oats angumthombo obalulekile we-melatonin.

• ulethisi

ulethisiiwumthombo we-lacturarium owaziwa ngokuba nezakhi zokulalisa ezithinta ukulala.

Izithasiselo Ezikhuthaza Ukulala

• I-Melatonin

I-MelatoninKuyi-hormone ekhiqizwa umzimba ngokwemvelo. Itshela ubuchopho ukuthi sekuyisikhathi sokulala. Izinga laleli hormone ngokwemvelo likhuphuka kusihlwa futhi liwela ekuseni. Ngakho-ke, ukuthatha izithasiselo ze-melatonin kusiza ukulala, ikakhulukazi lapho umjikelezo we-melatonin uphazamisekile, njenge-jet lag.

• impande ye-valerian

I-ValerianKuyisithasiselo esivamile semvelo sokukhathazeka, ukucindezeleka, kanye nezimpawu zokunqamuka kokuya esikhathini. Iphinde ibe phakathi kwezithako zemithi ezisetshenziswa njengephilisi lokulala.

• magnesium

magnesiumiyimaminerali ehilelekile kumakhulu ezinqubo emzimbeni womuntu. Kubalulekile ekusebenzeni kobuchopho nempilo yenhliziyo. Ngaphezu kwalokho, kuthulisa ingqondo nomzimba. Lokhu kwenza kube lula ukulala.

• I-Passionflower

I-Passionflower, eyaziwa nangokuthi "i-Passiflora incarnata" noma "i-maypop," iyikhambi elidumile lekhambi lokuqwasha. Imiphumela yokulala yokulala ye-passionflower ikhonjwe ezifundweni zezilwane. Imiphumela yayo kubantu incike efomini elidliwe.

• i-glycine

i-glycineKuyi-amino acid edlala indima ebalulekile ohlelweni lwezinzwa. Kuyasiza ukulala. Njengoba i-glycine yehlisa izinga lokushisa lomzimba ngesikhathi sokulala, ivumela umzimba ukuba uqonde ukuthi sekuyisikhathi sokulala.

I-Glycine itholakala ngendlela yamaphilisi noma njengempushana engahlanjululwa emanzini. Ukudla okufana nomhluzi wamathambo, inyama, amaqanda, izinkukhu, inhlanzi, ubhontshisi, isipinashi, i-kale, ubhanana kanye ne-kiwi yimithombo yemvelo ye-glycine.

• i-tryptophan

Ukuthatha le amino acid ebalulekile njengesengezo kusheshisa inqubo yokulala. 

• Ginkgo biloba

Uma udla lesi simila semvelo imizuzu engu-30-60 ngaphambi kokulala, ukucindezeleka kuzokwehla. Inikeza ukuphumula futhi ikhuthaza ukulala.

• L-Theanine

Ukusebenzisa lesi sithasiselo kunikeza impumuzo. Kwenza kube lula ukulala. 

Izindlela Zokuletha Ukulala

“Yini elungele ukuqwasha?” Sikhulume ngokudla, amafutha, ama-herbal teas nezithasiselo ezilungele ukuqwasha. Manje ake sikhulume ngezindlela zokulala ngokushesha nokulala.

1) Naka isikhathi sokulala

Umzimba unesistimu yokulawula njengesigqi se-circadian. Lokhu kubizwa ngokuthi iwashi langaphakathi. Kukwenza ungalali emini futhi ulale ebusuku.

Ukulala ngesikhathi esifanayo nokuvuka ngesikhathi esifanayo nsuku zonke kulawulwa iwashi langaphakathi. Uma imizimba yethu ilandela lolu hlelo, kuzoba lula ukulala nokuvuka ngesikhathi esifanayo nsuku zonke. Ukusetha isikhathi sokulala kuyisihluthulelo sokulala kwekhwalithi.

2) Ukukhanya kwemini nobumnyama kubaluleke ngokufanayo

Enye yezinto ezithinta iwashi langaphakathi lomzimba ukukhanya. Ukuchayeka okungajwayelekile ekukhanyeni kubangela ukuphazamiseka kwesigqi sokujikeleza. Ngenxa yalokho, inkinga yokulala iphakama. Ukuba mnyama ebusuku kukhumbuza umzimba ngokulala. Ucwaningo lubonisa ukuthi ubumnyama buyi-hormone ebalulekile yokulala. melatonin ikhombisa ukwanda kokukhiqiza.

Uma kungenzeka, gcina igumbi lakho limnyama ebusuku. Ngisho sebenzisa amakhethini amnyama kulokhu.

3) Ungabheki iwashi ngaso sonke isikhathi

Kuyinto evamile ukuvuka phakathi nobusuku. Nokho, inkinga yokulala ingakushintsha kube iphupho elibi. Labo abanenkinga yokulala babheka iwashi njalo phakathi kwamabili. Baqala bacabange ukuthi ngeke behle ubuthongo. Uma kungenzeka, susa iwashi ekamelweni noma ugweme ukubuka iwashi ngaso sonke isikhathi.

4) Ungalali emini

Labo abangakwazi ukulala ebusuku bazizwa benobuthongo emini. Lokhu kuvame ukudala ubuthongo basemini. Olunye ucwaningo lubonisa ukuthi ukulala emini kubangela ukulala ebusuku kakhulu. Kudala ngisho nokuphazamiseka kokulala.

Njengoba ukulala isikhathi esifushane phakathi nosuku kungase kuthinte ukulala ebusuku, zama ukwenza okuningi ngangokunokwenzeka phakathi nosuku. ukudla okunoshukela ungenzi.

5) Yehlisa izinga lokushisa futhi ugqoke amasokisi

Izinga lokushisa lomzimba liyashintsha ngenkathi ulele. Ngenkathi izinga lokushisa jikelele liyancipha, izinga lokushisa lezandla nezinyawo liyakhula. Uma igumbi lakho lishisa kakhulu, kuzoba nzima ukulala. Ukulungisa izinga lokushisa legumbi libe phakathi kuka-15-23 °C kukuvumela ukuthi ulale ngokushesha.

Izinketho zomuntu ziyahlukahluka. Ngakho zitholele izinga lokushisa elingcono kakhulu. Futhi, ukugqoka amasokisi ezinyaweni zakho noma ukugeza okushisayo kusiza ukusheshisa izinguquko zokushisa komzimba futhi kukusize ulale.

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

Ukuzivocavoca kwe-"4-7-8" kuyindlela yokuphefumula elula kodwa enamandla ekhuthaza ukuzola nokuphumula. Ikhulula ngaphambi kokulala. Kungumsebenzi wokuphefumula ophumuza isimiso sezinzwa. Ingasetshenziswa noma nini lapho uzizwa ukhathazekile noma ucindezelekile. Kanjani?

• Lungisa ukuma kwakho ukuze ukwazi ukuphefumula kalula.
• Beka ulimi lwakho olwangeni lwakho olungenhla. Khipha umoya ngomsindo womlozi ngomlomo wakho.
• Vala umlomo wakho bese uphefumula izikhathi ezine.
• Bese ubamba umoya wakho ubale okuyisikhombisa.
• Khipha umoya ngokuvula umlomo wakho kancane, ubala uye ku-XNUMX futhi wenze umsindo obhuzayo.
• Adonse umoya futhi. Phinda lo mjikelezo okungenani izikhathi ezintathu uze uzizwe uzolile futhi ulungele ukulala.

Uma kwenziwa nsuku zonke, le nqubo izokusiza ukuthi ulale ngokushesha.

7) Qaphela ukuthi udla nini futhi nini

Ukudla okudlayo ngaphambi kokulala kuthinta ukulala. Isibonelo, ucwaningo luye lwabonisa ukuthi ukudla okune-carb ephezulu kungaba yingozi ekulale kahle ebusuku.

Uma uzodla isidlo sakusihlwa esine-carb eningi, kudle okungenani amahora amane ngaphambi kokulala ukuze ube nesikhathi esanele sokugaya.

Akuwona umqondo omuhle ukulala ugcwele isisu. Kufanele ulinde isikhathi eside ngokwanele ukuvumela isisu sakho ukuba sigaye ukudla ngaphambi kokuba uyolala.

8) Lalela umculo ophumuzayo

Umculo uthuthukisa kakhulu izinga lokulala. Ingase isetshenziselwe ukuthuthukisa ukuphazamiseka kokulala okungamahlalakhona njengokuqwasha.

Ngisho nangaphandle komculo opholile, ukuvimba umsindo nakho kuyasiza ekulaleni nasekulaleni okungaphazamiseki.

9) Idla isidlo sasekuseni

Ukudla isidlo sasekuseni kubalulekile ukuze ulale kangcono. I-Tryptophan ithuthukisa ikhwalithi yokulala. i-tryptophaniyi-amino acid ebalulekile eguqulwa ibe i-serotonin ebuchosheni bese iguqulwa ibe yi-melatonin.

Kuyathakazelisa ukuthi ukuguqulwa kwe-tryptophan ibe yi-melatonin kuphezulu ebukhoneni bokukhanya kunobumnyama. Ngakho-ke, ukukhulisa ukukhiqizwa kwe-melatonin, isikhathi sokuthatha i-tryptophan nokuchayeka ekukhanyeni kufanele kuhambisane.

Ngakho-ke, ukudla ukudla okucebile nge-tryptophan ngesikhathi sasekuseni nokuchayeka ekukhanyeni emini kuzokusiza ulale kangcono ebusuku ngokwandisa ukukhiqizwa kwe-melatonin.

Okunye ukudla okunothe nge-tryptophan ongakudla kwasekuseni ubisi, ushizi, amaqanda, inyama, i-oat bran, amantongomane nembewu.

10) Ukuzivocavoca

Ukuzivivinya umzimba kunenzuzo ngokulala okunempilo. Ukuzivocavoca kwandisa ukukhiqizwa kwe-serotonin ebuchosheni. Ithuthukisa ubude nekhwalithi yokulala ngokwehlisa amazinga e-hormone yokucindezeleka i-cortisol. Nokho, kubalulekile ukuthi ungaweqisi. Ukuzivocavoca ngokweqile kungabangela ukungalali kahle.

Isikhathi sosuku ozivocavoca ngaso sibalulekile. Ukuze uthole ukulala kwekhwalithi engcono, ukusebenza ekuseni kakhulu kungcono kunokusebenza kamuva emini.

11) Yenza umbhede wakho ukhululeke

Ukunethezeka kombhede nakho kuthinta ukulala. Izinga lomcamelo nalo libaluleke kakhulu. Futhi, ukusebenzisa i-duvet esindayo noma ingubo yokulala kunciphisa ukucindezeleka komzimba. Inikeza ukulala okungcono.

Indwangu yezingubo ozigqoka embhedeni nayo ithinta ukulala. Gqoka izingubo ezinethezekile ukuze zikugcine usezingeni lokushisa elifanele ubusuku bonke.

12) Cisha zonke izibani

Ukukhanya okukhishwa izinto zobuchwepheshe kwenza kube nzima ukulala. Ukusetshenziswa kukamabonakude noma umakhalekhukhwini kubangela inkinga yokulala. Ukuze ulale ngokuthula ngaphandle kokuphazamiseka, kufanele uvale zonke izibani futhi ulale endaweni ekude namakhompyutha nomakhalekhukhwini.

13) Zama i-Aromatherapy

aromatherapyIkhulula izinkinga zempilo njengokuqwasha nokukhathazeka. I-Aromatherapy isetshenziswa kakhulu yilabo abanenkinga yokulala. Ngoba inikeza ukuphumula futhi kusiza ukulala. Ungafaka iphunga elimnandi ekamelweni lakho ukuze ulale kamnandi.

14) Nciphisa i-caffeine

caffeine ejwayele ukuhlala ephapheme. Itholakala ekudleni naseziphuzweni ezifana noshokoledi, ikhofi, amasoda, neziphuzo zamandla. Ngeshwa, i-caffeine ithinta kabi ukulala. Ucwaningo luye lwabonisa ukuthi ukusetshenziswa kwe-caffeine kwenza kube nzima ukulala. 

Nakuba imiphumela ye-caffeine ihluka kumuntu nomuntu, kufanele udle i-caffeine okungenani amahora ayisithupha ngaphambi kokulala.

15) Lungisa indawo yakho yokulala

Ukulala kwekhwalithi kuncike ekumeni komzimba wakho ebusuku. Kunezindawo ezintathu zokulala eziyisisekelo: ukulala ngomhlane, ubheke phansi noma ngohlangothi.

Nakuba izintandokazi zomuntu siqu zidlala indima ebalulekile ekukhetheni indawo yokulala, ukulala ngohlangothi lwakho kungcono ukulala kwekhwalithi ephezulu. Uma ulala ngohlangothi lwakho, ungabeka umcamelo phakathi kwemilenze yakho ukuze uthole ukwesekwa okwengeziwe emuva.

16) Funda

Ukufunda kuwumsebenzi wokuphumula ngaphambi kokulala. Kodwa ungafundi ama-e-books. Izincwadi ze-elekthronikhi zikhipha ukukhanya okunciphisa ukukhululwa kwe-melatonin, okwenza kube nzima ukulala nokuzizwa ukhathele ngosuku olulandelayo. Ngakho-ke, funda incwadi yomzimba ukuze ulale kahle.

17) Zama ukuhlala uphapheme

Uma ulala futhi uziphoqa ukuba ulale, ngeke ukwazi ukulala. Kunalokho, sebenzisa indlela ephambene. Kule nqubo, kufanele uzame ukuhlala uphapheme esikhundleni sokulala.

Olunye ucwaningo lwathola ukuthi abantu abazame le nqubo balala ngokushesha. Lokhu kungenxa yokuthi ingcindezi ehambisana nokulala iyancipha.

Ngakho uyeke ukuzibuza ukuthi ngingalala yini. Ungajahi ukulala. Zinike isikhathi.

18) Cabanga ngezikhathi ezijabulisayo

Esikhundleni sokulala embhedeni ukhathazeke futhi ukhathazeke ngezinto ezicindezelayo, cabanga ngezinto ezikujabulisayo. Le nqubo ikuvumela ukuthi ubambe ingqondo yakho ngemicabango emihle esikhundleni sokubhekana nokukhathazeka esikhathini sangaphambi kokulala. Ulala ungaqapheli.

Ukufingqa;

Ukulala okunekhwalithi kuyinzuzo empilweni njengokudla, ukuphuza, nokuzivocavoca njalo. Abanye abantu banenkinga yokulala nokuhlala belele. Lesi simo siphenduka ukuqwasha okungapheli ngokuhamba kwesikhathi. Ngakho yini elungele ukuqwasha?

Njengoba sishilo esihlokweni sethu, kuyadingeka ukuzama ukulala ngokwemvelo. Ungasebenzisa ukudla okuyenga ukulala kanye nezithako eziyenga ukulala kulokhu. Ngokusebenzisa izindlela zokuyenga ukulala, ungavula iminyango yokulala okunempilo.

Izithenjwa: 1, 2, 3, 4