Ngokutsho kwedatha yakutshanje, ngamnye umntu wesihlanu kwiplanethi unenkxwaleko yokulala. Sagqiba ekubeni sifumane izizathu zokungazinzi kunye neempawu zayo eziphambili, kodwa ukuqwalasela iindlela zokuphathwa kwesi sifo kunye nezindlela zokuthintela.
Kutheni kukho ukulala?
Ukumisela iinkqubo zokuqulunqa kunye necwangciso lokunyanga ukulala, kubalulekile ukucacisa uhlobo lwesifo. Iziphazamiso zokulala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala zihlala ziphela.
Izizathu zokulala okungapheliyo:
- ukuphazamiseka kwengqondo;
- ukudandatheka ;
- ukugqithiswa kwengqondo rhoqo.
Ukulahla kwamagciwane kungabangelwa zizinto ezinjalo:
- Ukutya ngokuhlwa;
- isidlo sakusasa;
- umsila okanye ulala;
- Ukungabi nomoya omtsha kwindawo yokulala;
- ingxolo;
- ukukhanya okukhanyayo;
- utshintsho lwemozulu kunye nemeko;
- iimbandezelo ezincinci,
Kuhlobo oluthile lubizwa ngokuba yi-insomnia yentwasahlobo, ebonakala kuphela emva kokufudumala kwaye ihlala malunga neenyanga ezi-2-3. Le ngxaki yokulala iyenzeka malunga nokuxhatshazwa kwezifo ezingapheliyo, okanye ngenxa yokunqongophala kwamavithamini kunye nokuntula kwamavithamini entwasahlobo . Ubunzima obunjalo buvame ukubonakalisa kwabasetyhini, kuba entwasahlobo ukuveliswa kwama-hormone wesini kwandisa ixesha elincinci, elivusa iimeko ezixhalabileyo kunye nokutshintsha kwemizwa encinci.
Indlela yokuphilisa ukulala okungapheliyo?
Okokuqala, musa ukuzigulisa. Ukuba unesifo sokungazinzi kwaye uhamba neentloko ixesha elide-ukuba wenzeni, kwaye yiyiphi imilungiselelo onokuyithatha, ingcali kufuneka inqume. Okokuqala, ugqirha uya kufumana izizathu zesifo kunye nobomi bokulala ebusuku. Inyaniso kukuba ukulala usinokuba nje ubunzima bokulala. Kwakhona kubonakala ngokuvuswa kwangaphambili, ukuvuka ebusuku okanye ukungabikho kokulala. Impawu nganye zifuna indlela eyahlukeneyo kunye nokukhethwa ngokucophelela kwe-hypnotics. Emva kokutyunjwa kwesilwanyana esifanelekileyo kufuneka silandele iingcebiso ezilandelayo, indlela yokulala nokulahla:
- isidlo sakusihlwa 3-4 iiyure ngaphambi komhlala-phantsi, kulunge ngakumbi ngeemveliso zobisi ezimanzi ezincinci;
- uhambelane ne-regime, ulale kwaye uvuke ngexesha elifanayo, kusekwe ngeempela-veki;
- Ungaziphoqeleli ukuba ulale xa kungekho sivakalelo sokulala. Kungcono ukugxila kunoma yimuphi umsebenzi wokuzimela okanye ukuphulaphula umculo othulileyo, de ube ufuna ukulala. Xa ubukela iTV, khetha iifilimu ezithandekayo nezokuphumla kunye nemiboniso yeTV;
- musa ukusela ikofi kunye ne-tea eqinile ngokuhlwa, musa ukutshaya.
Ukukhetha oko ungathabathela ekulaleni, kungcono ukukhetha ukulungiselela amalungiselelo endalo ngokusekelwe kwiziqhamo zemifuno. Amanye amayeza anamandla aboniswa kuphela ngenxa yokuphazamiseka kwengqondo kunye nokuphazamiseka okukhulu kokulala.
Ukunyangwa kwabantu besifo sokulala
Kwimithi yamadoda, kwindawo yokuqala, imithandazo yamanxiba iyacetyiswa. Uhambo oluzolileyo emoyeni olutsha luya kunika i-oksijini kwimiphunga kunye nengqondo, luza kunika umvakalelo ocolileyo kwaye luncede ukuphepha kwiinkxalabo zemihla ngemihla. Ukongezelela, izityalo zisebenzisa i-insomnia. Into ethandwa kakhulu yi-alcohol tincture ye-peony, enokuthengwa kalula kwi-pharmacy. Ingca ye-motherwort inceda kwakhona, kufuneka idityaniswe njengetayi rhoqo kwaye idakwe ngexesha lobusuku. Eyona ndlela ithetha ukuba ungakhathazeki, indlela yokulala nokulala, ukuhlambuluka kweenyawo ezinqabileyo kunye neoli efunekayo ye-fir. Kumele kwenziwe emva kokuba uthathe ishafu eshushu okanye ukuhlamba kunye ne-decoctions yemifuno (lavender, chamomile), ngaphakathi
Ukungabikho kwemiphumo - imiphumela
Ukuba awuyi kubuyisa ubuthongo obuqhelekileyo, ekugqibeleni uhlakulele izifo ezinjalo:
- i-arrhythmia;
- ukukhathala okungapheliyo;
- ukuphazamiseka kwengqalelo;
- izifo zamalungu ombono.
Ukongezelela, ukulala ngenxa ye-insomnia ihamba kunye neengxaki zesistim neentsholongwane zengqondo.