Ubuthongo obukhulu

Ukuba oomama, oogogo kunye nenene, oogqirha baye basitshela ukuba ubuthongo obuthile buyisibambiso sempilo. Nangona kunjalo, nangona kunjalo abaninzi bethu bacinga ukuba le yinto ibinzana kuphela, onokungafanele uhlawule ngokukodwa. Kodwa ngokugqithiseleyo kwexesha, thina ngokwethu siyaqaphela: ukuba awuyi kulala okanye ulale ebusuku, njengokuba kwenzeke kusasa "inkulu inzima", awufuni ukwenza nantoni na, kwakukho ukuxinwa kwangaphakathi kunye nokukhathala kwangaphandle, nangona savuka nje kwaye kufuneka egcwele amandla. Nanku kuza ukuqonda ukuba kubaluleke kangakanani iphupha.

Namhlanje, ingxaki yobuthongo obubi iphazamisa abantu abaninzi ngenxa yezizathu ezahlukahlukeneyo, kwaye siya kuzama ukuqwalasela oko kukunceda ukulala ngokupheleleyo.

Iimbalwa ezimbalwa

1. Ubomi obuhle, obuhle buthongo buhlala buhamba kunye namaphupha (akubalulekanga, okulungileyo okanye okubi): ukuba umntu akawuboni, ke oku kuphulwa ngokucacileyo kumsebenzi womzimba.
2. Ubungakanani bokulala obuhle ubuncinane kwiiyure eziyi-8.
3. Ukuba ulala ngenxa yemizuzu eyi-15-ke unokuhlupheka ngenxa yokuntula ukulala. Umntu ophilileyo uyalala ngaphakathi kwemizuzu eyi-10-15.
4. Umntu olele ngaphantsi kweeyure ezingama-6, ufumana ithuba eli-50% lokufumana intsholongwane yentsholongwane.
5. Kukho umahluko omkhulu xa umntu elala: imini okanye ubusuku (oku kusebenza kulabo basebenza ebusuku): ngokuhlwa, amaqela e-hormone akhiqizwa, kwaye ngokuhlwa kwamanye, kwaye achaphazela ukuqonda nokuziphatha, ebonisa ukuvuka ngexesha ulala ebusuku.

Imithetho yokulala ngokufanelekileyo okanye indlela yokwenza ubuthongo buzwakala?

Kukho izixhobo ezininzi ezinokubuyisa ubuthongo obuthile: phakathi kwazo ziqhelekileyo, ezingenakulimaza wonke umntu, kunye nezikhethekileyo, ukhetho oluxhomekeke kuloo phupha liphulwe.

Umyalelo uyimfihlo ephambili yobuthongo obuthile:

1. Ukuqhelanisa iphupha, ulala ngaphaya kwe-10 ntambama, tk. i-biologically ngeli xesha umzimba ulungele ukuphumla.
2. Kwakhona qwalela ingqalelo kumntu olalayo: kufuneka ihlambuluke kwaye ikhululekile, kwaye ekamelweni akukho zikhalazo ezingaphandle.
3. Gwema ihora eli-1 ngaphambi kokuba ulale ukufumana ulwazi oluninzi: ungafaki iindaba kwaye ungabukeli iifilimu ezigcina umbukeli enoxinzelelo lwangokomzwelo - amaxhwele, amafilimu amanyathelo, ukusabalalisa, umdlalo.
4. Ukushisa kwekamelo kukuchaphazela umgangatho wobuthongo, ngoko uzama ukuzinyusa induduzo: ventilate, ukuba ishushu, kwaye ukuba kubanda, kwaye ukufudumala igumbi lonke alisebenzi, kuthengela ingubo yombane ngeendlela ezininzi.

Le yimiqathango eqhelekileyo yokuba wonke umntu makabekele. Kwaye makhe siqale ezo ndlela zinceda ukuxazulula ingxaki yobuthongo obubi obangelwa ukunyuka kwengqondo kunye nokuxhalaba.

Indlela yokubuyisela ubuthongo obunempilo ngoncedo lwezonyango zasekhaya?

Ukuba ulala ngcamango ehamba entloko yakho, kukuthintela ukuba ungalali, oko kukuthi, isilwanyana esingenakubungozi ukuba oogqirha banika abantwana abanesifo sokungabikho komzimba: i-coniferous baths. Thatha icwecwe elomileyo okanye i-balm nge-pine kunye neoli ye-fir kwikhemistri kwaye uhlambe kunye nalo lungiso imihla ngemihla ngaphambi kokulala. Kunceda ukuphumla, kwaye, nangona kubonakala kakuhle, kusebenza kakhulu kwiimeko zokulala kweengxaki zokulala, kunye nezinye iingxaki ezichaphazelekayo.

Amachiza

Ukuba ngaba iindlela ezingentla zingenakwanela, ke iyeza elisemthethweni lokulala ngomsindo liza kuhlangulwa, elisetyenziswayo, umzekelo, emva kokuxinezeleka: i-valokin, i-barboval-kukholwa ukuba zezi zidakamizwa zentliziyo, kodwa zingasetyenziselwa ukuba zibe zizinto ezinqabileyo zokubangela ukukhushulwa kwenkqubo ye-nervous . Awukwazi ukuyisebenzisa imihla ngemihla: ukuba udandathekile, kungcono ukudibana nodokotela. Uninzi kunokwenzeka, uya kukumisela iipilisi ze-valerian okanye ngaphezulu-i-adaptol okanye i-afobazol. Kungcono ukuba ungayisebenzisi iipilisi zokulala ukukhusela umzimba ukuba ungalali uqobo.

Iimfihlelo zobuthongo obuhle be-yogis

Yaye indlela yokugqibela, ekuncedeni ukulala ngempilweni (kodwa kungeyona yokugqibela ekusebenzeni) - Ukuzilolonga ukulala kakuhle. I-Yoga ikunceda ufumane ubuthongo obunamandla ngosuku lokuqala lokusebenza ngokupheleleyo, kodwa ukuba ungenalo umnqweno wokwenza oko, sebenzisa umsebenzo owodwa kuphela: ulele embhedeni, ulele emhlane wakho, nezibane zivuliwe kwaye amehlo akho avaliwe, uzive ngathi umzimba wonke ibuyisa kwakhona. Gxininisa oko ubonayo (amehlo avaliweyo), okanye ukuphefumla: indlela umoya ozalisa ngayo iimiphunga kunye nendlela elula ngayo xa ixiliswa. Musa ukucinga malunga nantoni na, vumela iingcamango zidlule kuwe. Musa ukubeka ingqwalasela kubo, ukuba zivela. Umsebenzi wakho kukujonga ngokuphefumla, okanye oko unokuko phambi kokuba amehlo akho avaliwe. Khangela. Ngemizuzu eyi-15 ulala.