Izindlela ezi-3 zokuNod Off Ngokushesha

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"Yonke into kusuka esitokisini sokushisa komzimba ingakwenza uhlale uphonsa futhi ujika," kusho uCarol Ash, D.O., Umqondisi wezokwelapha weSleep for Life Clinic eSomerset Medical Center eNew Jersey. Ngenhlanhla, izifundo ezintathu ezintsha ziphakamisa ukuthi ungaqala kanjani ukusnuza ngokushesha, akukho kubalwa kwezimvu noma imithi yokulala edingekayo.

1. Fudumeza izinyawo zakho
   Yini ekugcina up kuleli hlobo mhlawumbe igumbi elinomoya ophakeme ngokweqile. Slip kwamanye amasokisi: Ucwaningo lwakamuva kuPhysiology & Behavior luthole ukuthi ukuwagqoka ulala kulawula kangcono izinga lokushisa lomzimba, okukwenza ukwazi ukuvala amehlo.
2. YIDLA UDISI ESITASHI
   Ama-carbohydrate angabangela ukulala ngokuqinisa amazinga wamakhemikhali obuchopho i-serotonin ne-tryptophan, ngokocwaningo oluku-American Journal of Clinical Nutrition. Inkomishi enguhhafu yamabele omile noma amakhukhi we-lowfat amahora amane ngaphambi kokulala kufanele isebenze ngaphandle kokungeza ama-calories amaningi.
3. ZIFUNDELE INDABA YOKULALA
   I-athikili yomagazini wababhali ehehayo ingakusiza ungene kalula kulawo ama-z. Abacwaningi base-Australia bathole ukuthi abantu abacindezelekile noma abakhathazekile baphumula kalula lapho bephazamiseka ezinkathazweni zabo.

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