Ungalala Kanjani Uma Ukhathele Kodwa Unezintambo

-Delile

• Ukuze ekugcineni ngilale...
• Ekuseni...
• Buyekeza kwe-

Uyazama kodwa awukwazi ukulala, futhi lokho kukhuphula amazinga okucindezeleka. Bese, ngosuku olulandelayo, usukhathele kodwa udlidliza ngamandla wezinzwa (ngiyabonga, ama-hormone okuxineka angaphandle).

Lolu hlelo luzokusiza ukuthi ekugcineni ulale bese ubuyisela ibhalansi ekuseni, ukuze ungavumeli ubusuku bakho obungaphumuli buphazamise usuku lwakho. (Okuningi lapha: Usuku Oluhle Lokulala Ubusuku Obuhle)

Ukuze ekugcineni ngilale...

Uzizwe ukhathazekile? Umzimba ukhathele, kodwa ushubile? Hlola ukukhathazeka kwakho ngalezi zinqubo zokulawula ukuphefumula nomzimba:

• Ukuphefumula kwe-Yoga: Zama enye indlela yokuphefumula yokuphefumula noma ukuphefumula komphimbo ojulile, okungasiza ukwehlisa isimiso sezinzwa, ingqondo nomzimba.
• Ngaphambi kokuqala kombhede: Lokhu kunwebeka kwangaphambi kokulala kanye nokuma kwe-yoga kungasiza ekudambiseni ukungezwani kwemisipha, okuzosiza umzimba wakho (obese ingqondo) ukhululeke ulale. (Futhi, yebo, kufanele bahlale phansi bavule amalambu. Kwesinye isikhathi ukusethwa kabusha lokho kungakusiza ukuthi ulale, futhi.)
• Ukuzindla:Ukuzindla ngemizuzu engama-20 kuphela kungakusiza ukuthi ulale, ngokusho kocwaningo. Uma ukwenza embhedeni, ungase ungadingi ngisho nokuningi kangako ukuvuma ngekhanda.
• Ukwenza ijenali: Uma ubuchopho bakho bungayeki ukukhipha imicabango, imibono, nokukhathazeka, kubhale phansi. Ukwenza ijenali ngaphambi kokulala kungakusiza ulale kangcono.

Ekuseni...

1. Qala ngemizuzu eyi-10 ye-zen.

Chitha imizuzu embalwa ekuseni ngokuzindla noma nge-yoga. "Le misebenzi yokucabanga isetha kabusha amazinga e-cortisol [i-hormone yokucindezela]," kusho uSara Gottfried, M.D., umbhali Ukudla komzimba.

Kamuva, hamba uyoshaywa umoya nomngane. "Ucwaningo lukhombisile ukuthi ukuba ngaphandle kwemizuzu eyishumi nje kathathu ngesonto kuyinciphise kakhulu i-cortisol," esho. "Futhi ukuxhumana nabantu kwenza i-oxytocin, i-hormone evikela ubuchopho bakho ekucindezelekeni." (Okuhlobene: Le Ncazelo Yangempela "Yokulala Kobusuku Obuhle")

2. Yehlisa ukusetshenziswa kwe-caffeine.

Uma ufuna ngempela ukuqeda umuzwa wokukhathala kodwa onezintambo, thatha ikhefu ekhofini, kusho uRocio Salas-Whalen, M.D., isazi se-endocrinologist eNew York. Lesi sinyathelo esilula sizothuthukisa ukulala kwakho ngokushesha, futhi umphumela uzoba mkhulu kakhulu ngemuva kwesonto noma amabili ngaphandle kweJava. Uma ukukhipha ubuthi emzimbeni ngokuphelele kufana nokuningi kakhulu, uDkt. Khomba izinkomishi ezimbili ngosuku. (Okuhlobene: Ingabe i-Caffeine ikuguqula ube yi-Monster?)

3. Zama amakhambi alinganisa ukucindezeleka.

Cabanga ukuthatha ama-adaptogens, okungamalungiselelo wamakhambi asuselwa ezitshalweni. "Bacatshangelwa ukuthi baxazulule impendulo yokucindezeleka komzimba futhi balawule ukukhiqizwa kwamahomoni afana ne-cortisol, okukusiza ukuthi uhlale ulinganisela," kusho uDkt. Salas-Whalen. URhodiola uyindlela enhle, yena noDkt. Gottfried bathi. Ithole nge-Hum Big Chill (Yithenge, $20, sephora.com). Njalo hlola nodokotela wakho ngaphambi kokuqala into entsha. (Kuhlobene: Ingabe I-Melatonin Izokusiza Ngempela Ulale Kangcono?)

Shape Magazine, Udaba luka-Okthoba 2019

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