Ungakushaya Kanjani Ukuqwashisa Ekunqamukeni Kokuya Esikhathini

-Delile

• Ikhambi lasekhaya lokuqwasha ekunqamukeni kokuya esikhathini
• Izithako
• Imodi yokulungiselela
• Amanye amathiphu wokulwa nokuqwasha

Ukuqwasha ngesikhathi sokuya esikhathini kuyinto ejwayelekile futhi kuhlobene nezinguquko zehomoni ezijwayelekile zalesi sigaba. Ngakho-ke, ukwelashwa kokushintshwa kwamahomoni okwenziwa noma okungokwemvelo kungaba yisixazululo esihle sokunqoba ukuqwasha nezinye izimpawu ezivamile zalesi sigaba njengokukhanya okushisayo, ukukhathazeka kanye nokucasuka.

Ngaphezu kwalokho, ukulwa nokuqwasha nokuqinisekisa ukulala kahle ebusuku, ukwenza uhlobo oluthile lomsebenzi wokuphumula emizuzwini engama-30 ngaphambi kokulala njengokufunda incwadi ekukhanyeni okuyisisombululo okuyisixazululo esihle, esingasiza ezimweni eziningi.

Futhi hlola ukuthi ukudla kungasiza kanjani ekunciphiseni izimpawu ezijwayelekile zokunqamuka kokuya esikhathini.

Ikhambi lasekhaya lokuqwasha ekunqamukeni kokuya esikhathini

Ikhambi elihle lasekhaya lokulwa ukuqwasha ngesikhathi sokunqamuka kokuya esikhathini ukuphuza itiye lesithelo sesifiso ebusuku, imizuzu engama-30 kuya kwengama-60, ngaphambi kokulala njengoba lineflowerflower, into enezinto zokuthambisa ezithanda ukulala.

Izithako

• Ama-gramu ayi-18 amaqabunga ezithelo zothando;
• 2 izinkomishi zamanzi abilayo.

Imodi yokulungiselela

Faka amahlamvu esithelo sethando oqoshiwe emanzini abilayo bese umboza cishe imizuzu eyi-10, hlunga bese uphuza ngemuva kwalokho. Kunconywa ukuthi uphuze okungenani izinkomishi ezi-2 zaleti nsuku zonke.

Enye indlela ukuthatha amaphilisi we-Passiflora, ngoba nawo athanda ukulala futhi kubekezeleleka kahle emzimbeni ngaphandle kokubangela ukuncika. Funda kabanzi ngalolu hlobo lwamaphilisi nokuthi ungawathatha kanjani.

Amanye amathiphu wokulwa nokuqwasha

Amanye amathiphu awusizo wokulwa nokuqwasha ngesikhathi sokuya esikhathini yile:

• Hlala njalo uvuke ngasikhathi sinye, noma ngabe ungakalalanga ngokwanele;
• Gwema ukuthatha isithongwana emini;
• Gwema ukungena kwe-caffeine ngemuva kwe-6 pm;
• Yiba nesidlo sokugcina sosuku, okungenani amahora amabili ngaphambi kokulala futhi ungakwenzi ngokweqile;
• Gwema ukuba nethelevishini noma ikhompyutha egumbini lokulala;
• Vivinya umzimba njalo, kodwa gwema ukwenza ngemuva kuka-5 ntambama.

Elinye icebo elihle lokulala kahle ebusuku ukuthatha inkomishi eyodwa yobisi lwenkomo olufudumele ngaphambi kokuyolala njengoba iqukethe i-tryptophan, into ethanda ukulala.

Uma noma ngemuva kokulandela zonke lezi zeluleko ukuqwasha kuqhubeka, udokotela angancoma ukusetshenziswa kwesengezo se-melatonin, isibonelo. I-melatonin yokwenziwa ithuthukisa ikhwalithi yokulala ngakho-ke iyasebenza kakhulu ekuvukeni ebusuku. Umthamo onconyiwe we-melatonin ungahluka phakathi kuka-1 kuye ku-3 mg, imizuzu engama-30 ngaphambi kokulala.

Thola ukuthi ukudla kungakusiza kanjani ukulala kahle ebusuku: