Izinzuzo ezi-6 zokulala kahle

-Delile

• 1. Yehlisa ukucindezeleka
• 2. Ithuthukisa imizwa
• 3. Lawula isifiso sakho sokudla
• 4. Vumela inkumbulo
• 5. Khuthaza ukucabanga
• 6.Vuselela isikhumba

Ukulala kahle kusiza ekuqiniseni amandla omzimba okulwa nezifo, kusiza ukuhlala uphilile, ngoba ngesikhathi sokulala umzimba ukhiqiza amaprotheni athe xaxa asiza amasosha omzimba ukuba aqine, ikakhulukazi ezimeni ezicindezelayo. Ngaphezu kwalokho, kuphakathi kokulala lapho ukulawulwa kwamahomoni nokuvuselelwa kwamaseli kwenzeka, okumele izinzuzo eziningana zezempilo, njengokuthuthuka kwemizwa, ukulawula ukudla nokuncipha kwengcindezi, isibonelo.

Ukuze ulale kahle ebusuku kubalulekile ukwenza imikhuba evumela ukuphumula, njengokuphuza itiye imizuzu embalwa ngaphambi kokulala, ukugwema ukusebenzisa ifoni, ikhompyutha noma ukubukela ithelevishini lapho uyolala, nokufunda incwadi kuze kube kufika ubuthongo.

Ezinye izinzuzo zokulala kahle ebusuku zifaka:

1. Yehlisa ukucindezeleka

Ngesikhathi sokulala, umzimba unciphisa ukukhiqizwa kwe-cortisol ne-adrenaline, okusiza ukunciphisa ukucindezeleka. Ngaphezu kwalokho, ngenxa yokuncipha kwamazinga amahomoni ahlobene nengcindezi, kungenzeka ukuthi amazinga e-melatonin ande, akhuthaze ukulala okuhle nokuphumula.

2. Ithuthukisa imizwa

Uma ulele kahle ebusuku, kungenzeka ube nokuthambekela okwengeziwe, amandla amaningi nomoya ongcono emini, ngoba amazinga wehomoni ahlobene nengcindezi ancipha egazini. Ngakolunye uhlangothi, uma ungalali kahle ebusuku, kujwayelekile ukuthi lowo muntu angazimiseli ngakusasa, ngaphezu kokuba nezinguquko esimweni sengqondo futhi abe namathuba okuba nezinkinga zesimo zesikhathi eside ezinjengokudangala noma ukukhathazeka, isibonelo.

3. Lawula isifiso sakho sokudla

Ukulala kusiza ukulawula ama-hormone ahlobene nokulawulwa kwesifiso, ikakhulukazi i-hormone leptin. Ngakho-ke, lapho ulale kahle ebusuku, kungenzeka ukukhuphula amazinga e-leptin, okuholele ekwehleni kwesifiso sokudla nokudla ikhalori.

Ngakolunye uhlangothi, uma ulala kabi, amazinga e-leptin angalawulwa, okuholela ekukhuleni kwesifiso kanye nethuba elikhulu lokudla ukudla okunothile ngamakhalori, amafutha nama-carbohydrate.

Bona kuvidiyo elandelayo ukuthi ukulala kungakusiza kanjani ukwehlisa isisindo:

4. Vumela inkumbulo

Ukulala kahle kuvumela ubuchopho ukucubungula okuhlangenwe nakho okusha nolwazi kangcono, kuthuthukise inkumbulo. Ngesikhathi sokulala, ubuchopho busebenza futhi buhlanganise izinkumbulo zosuku, ngakho-ke ukungalali ebusuku kungadala ukuthi imininingwane emisha ingagcinwa kahle, iphazamise inkumbulo.

5. Khuthaza ukucabanga

Ukulala kabi kuthinta ukuqonda, ukunaka nokuthatha izinqumo, ngakho-ke abantu abalele kabi banenkinga enzima yokuxazulula izinkinga ze-logic noma ze-math nokwenza amaphutha afana nokushiya okhiye babo efrijini ngephutha.

6.Vuselela isikhumba

Ukulala kahle ebusuku kusiza ekuvuseleleni isikhumba, kunciphise imibimbi nolayini bezinkulumo, njengoba kusebusuku lapho ukuvuselelwa kweseli kwenzeka. Ngaphezu kwalokho, ngesikhathi sokulala kunomkhiqizo omkhulu we-melatonin, eyi-hormone esebenza njenge-antioxidant, elwa nama-radicals wamahhala futhi evimbela ukuguga kwesikhumba.

Bheka le vidiyo elandelayo ukuthola amanye amathiphu okulala kahle ebusuku: