Ungakuphelisa njani ukulala?

"UDiko wayekhathele ngenxa yosuku, ngokukhethekileyo waya kulala ngethuba leyure lesithathu ndacinga ngeegusha ezihlambulukileyo ezikhuphuka phezu kocingo. Ukulala kwelinye ilanga, walala ebusweni, akafumani ukulala ngokwaneleyo, kwaye ngengomso ibali elifanayo, ukulala okufutshane akuzuzi ukuphumla. Ungayilahla njani le ngxaki yokulala? ". Imeko eqhelekileyo? Nawe uyazi indlela yokulala nokulala, kwaye xa ulala, uhlale uvuka? Ayinakuvunyelwa ukuba ahambe ngokwayo, ukulala ngendlala kwaye kunokunyangwa. Nantsi indlela yokujongana nayo, kwaye kuya kuba nencoko.

Izizathu zokungazinzi

Ukuqonda indlela yokulahla ukulala, kufuneka uqonde izizathu zayo. Ziyakwazi ukuba ngumzimba kunye nengqondo. Ukusebenza kwimizimba kungabonakaliswa ekusebenziseni iziphuzo okanye iziyobisi eziqukethe i-caffeine, ukutya okunomsoco kunye nokutya phambi kokulala. Kwakhona, ukuvumba okungathandekiyo, ukukhanya okukhanyayo, ingxolo, umbhede ongenakhathazeka, ubanda okanye ukunyuka ekamelweni kunokuthintela umntu ukuba angalali. Indlela yokulwa nokulabalalisa kule ngxaki iyaqondakala - kufuneka ulahlekise imithombo yokucaphukisa kwaye ukhangele ngokukhawuleza ukutya nokusela ngaphambi kokulala. Izizathu zengqondo zokulala, okokuqala, ukuxinezeleka, ukudandatheka kunye nokusebenza kwengqondo. Njengoko kwimeko yokuqala, ukulahla ukulala, kufuneka udlulise isizathu. Kodwa kuya kuba nzima ukwenza, ukuzithoba, ukuzithoba nokuzivocavoca kunokuncedisa. Ukuba imeko ayiphumeli kwaye akunakwenzeka ukujamelana neengxaki ngokwazo, umbuzo wokuba unqobe njani ukungabikho kwe-insomnia kufuneka ucelwe kwingcali, kuba kuphela ugqirha uya kukhetha izidakamizwa eziyimfuneko aze anike unyango.

Yintoni endiyenzayo xa ndilele?

Ngokukhawuleza ukuba ukusilela kukuqala ukuhlushwa, ngokukhawuleza sibambe iipilisi zokulala. Ukuze isisombululo senkxaso esisodwa kwinkinga, oku kukhethwa kakubi, kodwa ukusetyenziswa rhoqo kweepilisi zokulala kuza kubangela umlutha. Kwaye emva kokusela ipilisi, asiyicombululi ingxaki, kodwa siyayikhohlisa umzimba. Ngenxa yoko, ukulala, kungcono ukuba ungacingi ukuba uphuze, yiphi iipilisi ezilalayo kukunceda ngcono, kodwa ukuba ungene kule ngxaki ngendlela epheleleyo.

1. Njengoko sele sele khankanywe ngasentla, ukulala nokusileleka kukuthintelwe yinto esiyidlayo kunye nokusela ngexesha lokuhlwa. Ngoko ke, kuyimfuneko ukunciphisa ukusetyenziswa kwamanqatha kunye nokutya okunesonka, ukwenqaba ukutya i-tea eqinile kunye nekhofi ngaphambi kokulala. Utywala kunye neicotine kunye nokusetyenziswa ngokugqithiseleyo kunokubangela ukuphazamiseka kokulala.
2. Gcina kwi-regime, zama ukulala ngexesha elifanayo. Ukuba ungazizwa ulele, ungaziphoqeleli. Funda incwadi enomdla okanye iphephancwadi, jonga iTV okanye uphulaphule umsakazo.
3. Ukuhamba emoyeni omtsha, ngakumbi ngaphambi kokulala, kuya kunceda umzimba uphucule.
4. Iifilimu ezikrakra, umculo ophezulu kunye nokuxabana ngaphambi kokuba umbhede ungabangela ukuba angabikho, ngoko kufuneka babaleke.
5. Ukuba imini yayisondele, ishawa elifudumele okanye ibhafu kunye namafutha othandayo ozoncokola uya kunceda ukuphumla.
6. Ngaphambi kokuba ulale, ungacingi malunga noko ungenayo ixesha lokuyenza, ukuphazamiseka kwiingxaki, ucinga ngomfanekiso omnandi, othobayo.

Izilwanyana zomntu zokulala

Kwaye yile nto abantu abaphilisa ngayo abantu abacebisa iingxaki zokulala:

1. Enye yeendlela zokunyanga ukulala ngukusetyenziswa kweemveliso ezahlukeneyo. Apha, umzekelo, i-decoction ye-hop cones. Kufuneka uthule igirazi yamanzi abilayo 2 iibheyipuni. Shiya ukuma iiyure ezine uze uphuze ngaphambi kokulala.
2. Kwakhona, isicuku samachiza sikhuthaza imali yokungabikho kwe-insomnia esekelwe kwi-oregano. Iyakongezwa kwiitayi okanye ukunyuswa. Ukufakelwa kwamanzi, udinga iibhejuni ezi-2 ze-oregano, uthele iglasi yamanzi abilayo uze ugxininise kwisitya esitywinwe 20 imizuzu. Emva kwefayili yokunyusa kunye nokusela ngokufudumeleyo imizuzu eyi-15-20 ngaphambi kokutya. Phuza ukumnika kufuneka kube ngamaxesha amathathu ngosuku ½ indebe.
3. Phakathi kwezilwanyana zonyango zokulala, kukho enye into enomdla, ifana nalabo abathandayo iphunga leemifuno. Kubalulekile ukuthunga umcamelo omncinci kwaye uwuzalise nge-oregano eyomileyo, i-mint, i-valerian, i-wort yase-St. John, i-hop cones, iintyatyambo ze-hawthorn. Ungasebenzisa nayiphi na imifuno enokumnceda, usebenzise ukulinganisela, kwakhona, into eyona nto kukuba uthanda iphunga elimnandi. Lo mlolo kufuneka ubekwe phambi kokulala phantsi komsila wakho.