Ama-GIF angu-11 okusiza abantu abangakwazi ukulala

-Delile

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Ukungalali ebusuku kuyancela. Ikakhulukazi, isikhathi lapho uqaphela khona ukuthi ngu-3:30 a.m. futhi ubulokhu ulele ugqolozele ophahleni amahora amahlanu adlule.

Ngenhlanhla, sinamasu we-11 wokukusiza uyeke ukukhathazeka futhi usnuze ngokushesha.

Nciphisa Izibani

Njengoba isikhathi sokulala sisondela, umzimba wakho uqala ukukhiqiza i-melatonin, i-hormone etshela umzimba wakho, Sawubona wena, isikhathi sokulala. Kepha amalambu akhanyayo angaphazamisa futhi akhohlise ubuchopho bakho ekucabangeni, Eshu, akukabi isikhathi sokulala impela. Ngakho shaya i-dimmer switch (noma okungcono, cisha amalambu ongawasebenzisi). Kuyindlela eshesha kakhulu yokuqalisa ukukhiqizwa kwamahomoni futhi usethe isimo sobuthongo.

Vala Ifoni Yakho

Kusebenza imithetho efanayo: Gcina ukuskrola kwe-Instagram ekuseni bese wenza ukuvinjelwa kobuchwepheshe ozibekele kona okungenani Imizuzu engama-60 ngaphambi kokulala. Onke amadivayisi kagesi (yebo, ukubalwa kwabafundi be-e) akhipha ilambu eliluhlaza okwesibhakabhaka i-anti-melatonin. Esikhundleni salokho, thatha ikhophi lephepha laleyo ncwadi obukade ufunda ukuyifunda noma ukuvula i-TV enhle yakudala (uzitshela ukuthi awuhlali ngamasentimitha ayishumi ukusuka esikrinini, kunjalo).

Hlola izinga lokushisa kwegumbi

Indawo emnandi yokulala okujabulisayo ngama-65 degrees apholile. Lungisa i-air conditioner yakho ngokufanele.

Mboza Iwashi Lakho

Woza, ngabe kukhona okunye ukugcona nokucindezela kunokuhlala ubheka phezulu futhi ubone imizuzu yokungalali idlula? Vikela amehlo akho ekukhanyeni nasekucindezelweni-ngokumboza i-clockface ngaphambi ugibela embhedeni.

Eqinisweni, Vala Konke Ukukhanya Okumile

Kungaphezu nje kwewashi lakho elikugcina uvuliwe: Ukukhanya kwebhokisi lekhebula, ukushaja ikhompuyutha yakho ephathekayo noma ifoni yakho ilokhu icwayiza futhi ivaliwe ngezexwayiso. Lokhu kuphazamiseka okuncane kakhulu kuthinta isigqi sakho se-circadian, futhi, nekhwalithi yokulala kwakho.

Zama Umjikelezo Wesikhathi Sokulala

Ngemuva kosuku olude futhi olumatasa, isimiso sokuzola sisiza ubuchopho bakho ukuthi bume ukubhuza. Geza ubuso bakho, gqoka isifihla-buso sobuhle noma ugeze (ucwaningo lukhombisa ukuthi umusi ubangela ukuvuka komzimba wakho, bese wehla, kubangele umuzwa wobuthongo).

Gqoka izingubo zokunethezeka namasokisi

Kusuka endwangwini kuye kokulingana, okugqokayo embhedeni kubalulekile. Khetha izindwangu zokuphefumula (ukotini ehlobo; i-flannel ebusika) nokulingana okuxegayo ukuze ungashisi kakhulu ngenkathi ulele. Futhi uma izinyawo zakho zizizwa zibanda, phonsa amasokisi-ungqimba olwengeziwe lusiza ukuthuthukisa ukusakazeka kwemikhawulo yakho, isikhalazo esivamile sokulala.

Khetha Isikimu Sombala Esithobisayo

Ucwaningo lukhombisa ukuthi imibala ezolisayo isiza ukuqala ubuthongo ngokukusiza uphumule. Lokhu kusho ukuthi kufanele uhlobise ikamelo lakho lokulala ngamathoni angathathi hlangothi futhi athulisiwe uma kuqhathaniswa nezithunzi ezinkulu neziphilayo. Cabanga nge-periwinkle eluhlaza okwesibhakabhaka noma i-lavender ngokuphambene nokukhanya kwelanga okuphuzi noma okupinki okukhanyayo.

Yabela Ingqondo Yakho Umsebenzi Wasekhaya

Cha, lokhu akusho ukubuyekeza uhlu lwakho lwezinto okufanele zenziwe. Qhamuka neziphazamiso zokudala nezobumnandi ukuze ingqondo yakho ingasebenzi ngemisebenzi yosuku lwanamuhla. Isibonelo, ukuhlela umugqa wendaba omusha womdlalo wakho we-TV oyintandokazi. Noma okungcono, uhlela iholide lakho lamaphupho.

Zindla Ngokuzola Ngokuzola

Okwezikhathi esingakwazi ukulala ngazo, sikhathazeke kakhulu nge-Calm, uhlelo lokusebenza olunikeza imisindo ephumuzayo efana nemvula namagagasi ashayo ukumisa imisindo evamile yasekhaya njengamabhodi aphansi e-creaking… nokuhonqa abayeni.

Zama i-4-7-8 Exercise

Uma konke okunye kwehluleka, uchwepheshe wezempilo uDkt Andrew Weil ufunga ngale ndlela yokuphefumula ukusiza ingqondo nomzimba wakho uphumule. Indlela okusebenza ngayo: Lapho ulele embhedeni, khipha umoya ngokuphelele ngomlomo wakho; bese uvala umlomo wakho bese uhogela ngamakhala akho ukubala kane. Bamba umoya wakho ukubala okuyisikhombisa bese uwukhipha futhi ukubala okungu-8. Phinda ezinye izikhathi ezintathu ucabanga ukuthi uvukile isikhathi eside kangako.

Lesi sihloko sivele njenge-11 Izindlela Zokulala Ngokushesha ku-PureWow.

Ezinye izindawo zokuhlala e- PureWow:

Izinyathelo Eziyishumi Eya Embhedeni Wakho Opholile

Imicamelo Yokulala Ubusuku Obungcono

Uzizwa Ukhungathekile? Cambalala

Ngabe Izinombolo 5, 3 kanye no-1 Izikhiye Zenjabulo?

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