Amathiphu alula angama-20 akusiza ukuthi ulale ngokushesha

-Delile

• 1. Yehlisa izinga lokushisa
• 2. Sebenzisa indlela yokuphefumula engu-4-7-8
• 3. Ngena esimisweni
• 4. Zibonele kokubili ukukhanya kwemini nobumnyama
• 5. Prakthiza i-yoga, ukuzindla, nokucabangisisa
• 6. Gwema ukubuka iwashi lakho
• 7. Gwema ukulala emini
• 8. Bhekisisa ukuthi udla ini futhi nini
• 9. Lalela umculo ophumuzayo
• Ukuzivocavoca emini
• 11. Khululeka
• 12. Vala yonke i-elekthronikhi
• 13. Zama i-aromatherapy
• 14. Zijwayeze ukubhala ngaphambi kokulala
• 15. Nciphisa i-caffeine bese uphuza isiphuzo esithobayo
• 16. Lungisa indawo yakho yokulala
• 17. Funda okuthile
• 18. Gxila ekuzameni ukuhlala uphapheme
• 19. Zibone ngeso lengqondo izinto ezikuthokozisayo
• 20. Zama izithasiselo eziqinisa ubuthongo
• Okubalulekile
• Ukulungiswa Kokudla: Ukudla kokulala okungcono

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ukulala okuhle kubaluleke ngendlela emangalisayo.

Kukusiza uzizwe kahle futhi kwenza umzimba wakho nengqondo kusebenze kahle.

Abanye abantu abanankinga nokulala. Kodwa-ke, abanye abaningi banenkinga enkulu yokuwa nokulala ubusuku bonke.

Ukungalali kahle kungaba nemiphumela emibi ezingxenyeni eziningi zomzimba wakho nobuchopho, kufaka phakathi ukufunda, inkumbulo, imizwa, imizwa, nemisebenzi ehlukahlukene yebhayoloji ().

Nazi izindlela ezingama-20 ezilula zokulala ngokushesha okukhulu.

1. Yehlisa izinga lokushisa

Izinga lokushisa komzimba wakho liyashintsha njengoba uzumeka. Umzimba wakho uyaphola lapho ulala phansi ufudumale lapho uvuka (2, 3).

Uma igumbi lakho lifudumele kakhulu, ungaba nobunzima bokulala. Ukusetha i-thermostat yakho ekushiseni okupholile phakathi kuka-60-67 ° F (15.6-19.4 ° C) kungasiza (4).

Izintandokazi zomuntu ngamunye zizohluka, ngakho-ke thola izinga lokushisa elikusebenzela kangcono.

Ukugeza okugeza noma okugeza kungasiza futhi ekusheshiseni izinguquko zokushisa komzimba. Njengoba umzimba wakho uphola ngemuva kwalokho, lokhu kungathumela isignali ebuchosheni bakho ukuze ilale (5).

Okunye ukubuyekezwa kwezincwadi kutholile ukuthi ukugeza okushisayo noma ishawa ngaphambi kokulala kungathuthukisa imingcele ethile yokulala, njengokusebenza kahle kokulala nekhwalithi yokulala.

Ukusebenza kahle kokulala kusho isikhathi osichitha ulele embhedeni ngokungafani nokulala uphapheme.

Abantu abageza noma abageza abalinganisa phakathi kuka-104 ° F –108.5 ° F (40.0 ° C – 42.5 ° C) amahora angu-1 kuya kwangu-2 ngaphambi kokulala bathole imiphumela emihle.

Babike ukuthuthuka ebuthongweni babo noma ngabe izindawo zabo zokugeza noma izihlambi zithathe imizuzu eyi-10.

Ucwaningo oluningi luyadingeka, kepha lokhu okutholakele kuyathembisa ().

2. Sebenzisa indlela yokuphefumula engu-4-7-8

Indlela "4-7-8" eyenziwe nguDkt Andrew Weil iyindlela elula kodwa enamandla yokuphefumula ekhuthaza ukuzola nokuphumula. Kungakusiza nokuthi uphumule ngaphambi kokulala (7).

Kususelwa kuzindlela zokulawula ukuphefumula ezifundwe ku-yoga, futhi iqukethe iphethini yokuphefumula evuselela isimiso sezinzwa. Kungenziwa nganoma yisiphi isikhathi lapho uzizwa ukhathazekile noma ucindezelekile.

Nazi izinyathelo:

1. Okokuqala, beka ichopho lolimi lwakho ngemuva kwamazinyo akho angaphambili angaphezulu.
2. Khipha ngokuphelele ngomlomo wakho bese wenza umsindo othi "whoosh".
3. Vala umlomo wakho, bese udonsa umoya ngamakhala akho ngenkathi ubala ngengqondo uye ku-4.
4. Bamba umoya wakho, futhi ubale ngokwengqondo ufike ku-7.
5. Vula umlomo wakho bese ukhipha ngokuphelele, wenze umsindo we "whoosh" futhi ubale ngokwengqondo ufike ku-8.
6. Phinda lo mjikelezo okungenani amahlandla amathathu.

Le ndlela ingakuphumuza futhi ikusize ulale ngokushesha.

3. Ngena esimisweni

Abantu abaningi bathola ukuthi ukusetha uhlelo lokulala kubasiza balale kalula.

Umzimba wakho unesistimu yawo yokulawula ebizwa ngesigqi se-circadian. Leli washi langaphakathi likhomba umzimba wakho ukuthi uzizwe uqaphile emini kodwa ulale ebusuku ().

Ukuvuka nokulala ngezikhathi ezifanayo usuku ngalunye kungasiza iwashi lakho langaphakathi ukugcina uhlelo olujwayelekile.

Uma umzimba wakho usujwayele le shejuli, kuzoba lula ukulala nokuvuka ngasikhathi sinye nsuku zonke ().

Kubalulekile futhi ukulala amahora angu-7 kuya kwangu-9 ubusuku ngabunye. Lokhu kukhonjiswe njengesikhathi sokulala esifanelekile sabantu abadala ().

Okokugcina, zinike imizuzu engama-30 kuya kwengu-45 ukushaya umoya kusihlwa ngaphambi kokulala. Lokhu kuvumela umzimba nengqondo yakho ukuthi ikhululeke futhi ilungiselele ukulala ().

4. Zibonele kokubili ukukhanya kwemini nobumnyama

Ukukhanya kungathonya iwashi langaphakathi lomzimba wakho, elilawula ukulala nokuphaphama.

Ukuvezwa kokukhanya okungajwayelekile kungaholela ekuphazanyisweni kwesigqi se-circadian, okwenza kube nzima ukulala nokuhlala uphapheme ().

Emini, ukuveza umzimba wakho ekukhanyeni okukhanyayo kutshela ukuthi uhlale uqaphile. Kokubili ukukhanya kwemini nokukhanya okufakelwayo, okufana nohlobo oluphuma kumfundi we-e, kunalo mthelela ekuqapheleni kwakho (,).

Ebusuku, ubumnyama bukhuthaza imizwa yobuthongo. Eqinisweni, ucwaningo lubonisa ukuthi ubumnyama bukhulisa ukukhiqizwa kwe-melatonin, i-hormone ebalulekile yokulala. Eqinisweni, umzimba ukhipha i-melatonin encane emini (13, 14).

Phuma futhi uveze umzimba wakho ekukhanyeni kwelanga noma ekukhanyeni okukhanyayo okufakelwayo usuku lonke. Uma kunokwenzeka, sebenzisa amakhethini okucima ugesi ukwenza igumbi lakho libe mnyama ebusuku.

Thenga amakhethini okucima ugesi online.

5. Prakthiza i-yoga, ukuzindla, nokucabangisisa

Lapho abantu becindezelekile, bavame ukuba nobunzima bokulala ().

I-Yoga, ukuzindla, nokucabanga kahle kungamathuluzi okudambisa ingqondo nokuphumuza umzimba. Ngaphezu kwalokho, bonke baboniswe ukuthi bathuthukise ukulala (,, 17, 18,).

I-Yoga ikhuthaza umkhuba wamaphethini wokuphefumula nokunyakaza komzimba okukhipha ukucindezela kanye nokungezwani okuqoqele emzimbeni wakho.

Ucwaningo lukhombisa ukuthi i-yoga ingaba nomthelela omuhle kumapharamitha wokulala njengekhwalithi yokulala, ukusebenza kahle kokulala, nobude bokulala (,).

Ukuzindla kungakhuphula amazinga e-melatonin futhi kusize ubuchopho ekufezeni isimo esithile lapho ukulala kutholakala khona kalula (17).

Okokugcina, ukucabanga kungakusiza ukuthi ugcine ukugxila kwamanje, ungakhathazeki kancane ngenkathi ulele, futhi usebenze kangcono phakathi nosuku (18,).

Ukuzijwayeza eyodwa noma wonke lawa masu kungakusiza ukuthi uthole ukuphumula okuhle ebusuku futhi uvuke unikwe amandla kabusha.

6. Gwema ukubuka iwashi lakho

Kuyinto evamile ukuvuka phakathi kwamabili. Kodwa-ke, ukungakwazi ukulala ubuthongo kungonakalisa ukuphumula okuhle ebusuku ().

Abantu abavuka phakathi kwamabili bavame ukubuka iwashi futhi bakhathazeke ngeqiniso lokuthi abakwazi ukulala ubuthongo.

Ukubuka iwashi kuvamile kubantu abanokuqwasha. Lokhu kuziphatha kungadala ukukhathazeka ngokungalali ().

Ukwenza izinto zibe zimbi kakhulu, ukuvuka njalo ngaphandle kokulala kungadala ukuthi umzimba wakho wakhe inqubo. Ngenxa yalokho, ungazithola uvuka phakathi kwamabili njalo ebusuku.

Uma kunokwenzeka, kungcono ukususa iwashi ekamelweni lakho. Uma udinga i-alamu egumbini, ungavula iwashi lakho futhi ugweme ukulibuka lapho uvuka phakathi kwamabili.

7. Gwema ukulala emini

Ngenxa yokungalali kahle ebusuku, abantu abanokuqwasha bavame ukulala emini, okuvame ukuholela ekulaleni kwasemini.

Ngenkathi ukulala kwesikhashana esifushane kuxhunywe ekuthuthukisweni kokuqwashisa nenhlalakahle, kunemibono ehlukahlukene ngemiphumela yokulala ubuthongo ebusuku.

Olunye ucwaningo lukhombisile ukuthi ukulala kancane okude (okungenani amahora ama-2), futhi ukufika sekwedlule isikhathi kungaholela ekubeni nekhwalithi yokulala engalali kahle ebusuku nokuncishwa ubuthongo (,).

Ocwaningweni lwabafundi basekolishi abangama-440, izinga lokulala elimpofu kakhulu ebusuku lalibonwa kulabo ababika ukuthi bathathe ubuthongo obuthathu noma ngaphezulu ngesonto, labo abalala isikhathi esingaphezu kwamahora ama-2, nalabo abalala sekwedlule isikhathi (phakathi kuka-6 ntambama no-9 ntambama) ( ).

Ucwaningo lwango-1996 lwathola ukuthi abantu abadala asebekhulile abalala kaningi babelala izinga eliphansi ebusuku, banezimpawu zokucindezeleka, kanye nokusebenza komzimba okulinganiselwe. Babenamathuba amaningi okukhuluphala kunalabo abangavamile ukuthatha isihlwathi ().

Ucwaningo lwakamuva lwabafundi abafunda esikoleni esiphakeme luphethe ngokuthi ukulala emini kwaholela esikhathini esifushane sokulala nokusebenza kahle kokulala ().

Olunye ucwaningo luveze ukuthi ukulala kungathinti ukulala ebusuku (, 26).

Ukuthola ukuthi ngabe ukulala kungabuthinta kanjani ubuthongo bakho, zama ukuqeda ukulala ngokuphelele noma uzilinganisele ekuphumuleni kancane (imizuzu engama-30 noma ngaphansi) ekuqaleni kosuku.

8. Bhekisisa ukuthi udla ini futhi nini

Kubonakala sengathi ukudla okudlayo ngaphambi kokulala kungathinta ukulala kwakho. Isibonelo, ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwe-carb kungalimaza ukuphumula okuhle ebusuku.

Ukubuyekezwa kwezifundo kuphethe ngokuthi noma ngabe ukudla okunama-carb amaningi kungakwenza ukuthi ulale ngokushesha, ngeke kube ukulala okuphumuzayo. Esikhundleni salokho, ukudla okunamafutha amaningi kungakhuthaza ukulala okujulile nokuphumula kakhudlwana (,).

Eqinisweni, izifundo eziningana ezindala nezintsha ziyavuma ukuthi ukudla okunama-carb aphezulu / okunamafutha amancane kwehle kakhulu izinga lokulala uma kuqhathaniswa nokudla okunamafutha amancane.

Lokhu kuqinisile ezimeni lapho ukudla okunama-carb aphezulu / okunamafutha amancane kanye nokudla okunama-carb aphansi / okunamafutha amaningi kuqukethe inani elifanayo lama-calories (,,).

Uma usafuna ukudla isidlo esikhulu se-carb ngesidlo sakusihlwa, kufanele usidle okungenani amahora angu-4 ngaphambi kokulala ukuze ube nesikhathi esanele sokukugaya ().

9. Lalela umculo ophumuzayo

Umculo ungalithuthukisa kakhulu izinga lokulala. Ingasetshenziselwa ukuthuthukisa ukuphazamiseka kokulala okungapheli, njengokuqwasha (, 33).

Ucwaningo lwabantu abadala abangama-24 lukhombisile ukuthi umculo othomalalisayo ukhuthaza ukulala okujulile (34).

Ukulalela umculo wamaBuddha kungaba elinye ithuluzi elihle lokulala okungcono, ngoba kunganciphisa isikhathi esikuthatha ukuthi ulale. Le parameter yaziwa ngokuthi ukuqala kokulala.

Umculo wamaBuddha wenziwe ngezingoma ezahlukahlukene zamaBuddha futhi usetshenziselwa ukuzindla ().

Olunye ucwaningo lwabantu abangu-50 luveze ukuthi labo ababechayeka emculweni opholile imizuzu engama-45 ngesikhathi sokulala babephumula ngokwengeziwe futhi bejule kakhulu uma kuqhathaniswa nalabo abangawulaleli umculo ().

Okokugcina, uma umculo ophumuzayo ungatholakali, ukuvimba wonke umsindo kungakusiza ukuthi ulale ngokushesha futhi kuthuthukise ukulala okungaphazanyiswa (37,).

Ukuzivocavoca emini

Ukuvivinya umzimba kuvame ukubhekwa njengokuzuzisa ekulaleni okunempilo.

Ukuzivocavoca umzimba kungakhuphula isikhathi nekhwalithi yokulala ngokwandisa ukukhiqizwa kwe-serotonin ebuchosheni kanye namazinga anciphayo e-cortisol, i-hormone yokucindezeleka ().

Kodwa-ke, kubalulekile ukugcina inqubo yokuvivinya umzimba ngokulingene futhi ungayenzi ngokweqile. Ukuqeqeshwa ngokweqile kuye kwaxhunyaniswa nokungalali kahle ().

Isikhathi sosuku lapho uvivinya umzimba naso sibucayi. Ukukhuthaza ukulala kwekhwalithi engcono, ukusebenza ekuseni kakhulu kubonakala kungcono kunokuzivocavoca kamuva kosuku (,).

Ngakho-ke, ukuzivocavoca umzimba ngokulingene ekuseni ngamandla kungalithuthukisa kakhulu izinga lokulala kwakho nokuthi ulala kangakanani.

Qhubeka nemisebenzi efana nale:

• egijima
• izintaba
• ukuhamba ngebhayisikili
• ithenisi

11. Khululeka

Omatilasi nokulala okunethezekile kungaba nomthelela ophawulekayo ekujuleni nasekhwalithi yokulala.

Umatilasi ophakathi nendawo ukhonjiswe ukuthi uthinta kahle ikhwalithi yokulala futhi uvimbele ukuphazamiseka kokulala nokuphazamiseka kwemisipha (, 44).

Ikhwalithi yomcamelo wakho nayo ibalulekile.

Kungathinta i-:

• ijika lentamo
• izinga lokushisa
• induduzo

Isifundo esisodwa esincane sinqume ukuthi imicamelo yamathambo ingaba ngcono ngekhwalithi yokulala kunezimpaphe noma imicamelo yama-foam foam (45).

Ngokwengeziwe, ukusetshenziswa kwengubo enesisindo kunganciphisa ukucindezeleka komzimba futhi kusize ekuthuthukiseni ukulala kwakho ().

Okokugcina, indwangu yezingubo ozigqoka embhedeni ingathinta indlela olala ngayo kahle. Kubalulekile ukuthi ukhethe okokugqoka okunethezekile okwenziwe ngendwangu okusiza ukugcina izinga lokushisa elimnandi ubusuku bonke ().

Ukuba nemibhede enethezeke kakhudlwana kungenza kube lula kuwe ukuwa - noma ukuhlala - ulele. Thenga okokulala online:

• izingubo zokulala ezinesisindo
• omatilasi abaphakathi nendawo
• imicamelo yamathambo

12. Vala yonke i-elekthronikhi

Ukusebenzisa izinto zobuchwepheshe ebusuku kakhulu kubi ukulala.

Ukubuka i-TV, ukudlala imidlalo yevidiyo, ukusebenzisa umakhalekhukhwini, nezingosi zokuxhumana nabantu kungenza kube nzima kakhulu kuwe ukuwa - nokuhlala ulele (,,).

Lokhu kungenxa yokuthi imishini kagesi ikhipha ukukhanya okuluhlaza okwesibhakabhaka, okutholakale ukuthi kucindezela i-melatonin (51,).

Ukusebenzisa lawa madivayisi kugcina nengqondo yakho isesimweni sokusebenza nokuzibandakanya.

Kunconywa ukuthi unqamule yonke i-elekthronikhi bese ubeka kude amakhompyutha nomakhalekhukhwini ukuze ukwazi ukuqinisekisa indawo ethule, engenaziphazamiso.

Uzokwazi ukulala ngokushesha okukhulu uma uqhuba inhlanzeko yokulala kahle.

Uma udinga ukusebenzisa amadivayisi wakho kusihlwa, okungenani cabanga ngokuvimba ukukhanya okuluhlaza okwesibhakabhaka ngezibuko zamehlo noma ngesihlungi sesikrini.

Thenga izibuko zokuvimba ukukhanya okwesibhakabhaka noma isihlungi sesibani esiluhlaza okwesibhakabhaka online.

13. Zama i-aromatherapy

I-Aromatherapy ifaka ukusetshenziswa kwamafutha abalulekile. Kuvame ukwenziwa yilabo abanenkinga yokulala, ngoba kungasiza ekuphumuleni.

Ukubuyekezwa okuhlelekile kwezifundo ze-12 kuveze ukuthi ukusetshenziswa kwe-aromatherapy kwakusebenza ngempumelelo ekuthuthukiseni ikhwalithi yokulala ().

Amaphunga adumile anemiphumela emihle ebuthongweni afaka:

• i-lavender
• damask rose
• upelepele

Imixube kawoyela eyenziwe ngezithako ezifana nelamula kanye ne-olintshi nayo ibisebenza ngempumelelo ekuthuthukiseni ikhwalithi yokulala (,, 56, 57, 58,).

Yize kunezindlela ezahlukahlukene zokusebenzisa owoyela ababalulekile, izifundo eziningi zokulala zigxile ekuphefumuleni i-aromatherapy.

Isisabalalisi sikawoyela esibalulekile singasiza ekufakeni ikamelo lakho ngamakha okuphumula akhuthaza ukulala.

Thenga amafutha abalulekile online.

14. Zijwayeze ukubhala ngaphambi kokulala

Abanye abantu bakuthola kunzima ukulala ngoba imicabango yabo iqhubeka igijima imibuthano. Ucwaningo lukhombisile ukuthi lokhu kungaveza ukukhathazeka nokucindezeleka, okungadala imizwa emibi kuphazamise nokulala (60).

Ukwenza ijenali nokugxila emicabangweni eyakhayo kungathulisa ingqondo futhi kukusize ulale kangcono.

Ukubhala phansi izehlakalo ezinhle ezenzeke phakathi nosuku - noma okungenzeka esikhathini esizayo - kungakha isimo sokubonga nenjabulo, kwehlise imicimbi ecindezelayo, futhi kukhuthaze ukuphumula okuningi ngesikhathi sokulala.

Eqinisweni, ucwaningo lwabafundi basekolishi abangama-41 luthole ukuthi ukubhala ngezindaba kuholele ekwehliseni ukukhathazeka nengcindezi, ukukhuphula isikhathi sokulala, kanye nekhwalithi yokulala (60).

Zijwayeze le ndlela ngokubeka eceleni imizuzu eyi-15 njalo ebusuku ukuze ubhale ngosuku lwakho. Kubalulekile ukugxila hhayi kuphela ezenzakalweni ezinhle zosuku kodwa futhi nokuthi uzizwa kanjani ngaleso sikhathi.

Ucwaningo oluhlukile luthole ukuthi ukubhala uhlu lwezinto okufanele zenziwe, uma kuphela imizuzu engu-5, bekusebenza kakhulu kunokushicilela ekusizeni abantu abasha ukuba balale ngokushesha ().

15. Nciphisa i-caffeine bese uphuza isiphuzo esithobayo

I-caffeine isetshenziswa kabanzi phakathi kwabantu ukulwa nokukhathala nokukhuthaza ukuqapha. Ingatholakala ekudleni naseziphuzweni ezinjenge:

• ushokoledi
• ikhofi
• amasoda
• iziphuzo zamandla

Lesi sikhuthazi singaba nemiphumela emibi kwikhwalithi yakho yokulala nesikhathi sokulala (62, 63).

Yize imiphumela ye-caffeine ihluka kumuntu nomuntu, kunconywa ukuthi uyeke ukuyidla okungenani amahora angu-6 ngaphambi kokulala (63).

Esikhundleni salokho, ungaphuza itiye elithambile njengetiye le-chamomile. Kukhonjisiwe ukukhuthaza ukulala nokuphumula. Amanye ama-teas okulala asiza ukulala afaka i-passionflower ne-magnolia (,,).

16. Lungisa indawo yakho yokulala

Ukulala kwekhwalithi enhle kungaxhomeka esimeni somzimba wakho phakathi nobusuku.

Kunezindawo ezintathu zokulala eziyinhloko:

• emuva
• isisu
• uhlangothi

Ngokwesiko, bekukholelwa ukuthi abalele emuva babenezinga elingcono lokulala.

Kodwa-ke, ucwaningo lukhombisile ukuthi lokhu kungahle kungabi yindawo engcono yokulala, ngoba kungaholela ekuvinjelweni kwemigwaqo yomoya, ukuphefumula ubuthongo nokuthimula ().

Yize izintandokazi zomuntu ngamunye zidlala indima ebalulekile ekukhetheni indawo yokulala, indawo eseceleni ibonakala ixhunyaniswe nokulala kwekhwalithi ephezulu (68).

17. Funda okuthile

Ukufunda kungaba ngumsebenzi omuhle ukukusiza ushaywe umoya ngaphambi kokulala. Okungenani ezinganeni, kubonakala sengathi ukufunda ngesikhathi sokulala kungakhuthaza ukulala isikhathi eside ().

Kodwa-ke, kubalulekile ukuqonda umehluko phakathi kokufunda kusuka ku-e-book nencwadi yephepha lendabuko.

Izincwadi zikagesi zikhipha ukukhanya okuluhlaza okwesibhakabhaka, okunciphisa uketshezi lwe-melatonin. Amazinga we-melatonin ehlisiwe enza kube nzima kuwe ukulala futhi akubangele ukuthi uzizwe ukhathele ngosuku olulandelayo (,).

Ngakho-ke, kunconywa ukuthi ufunde encwadini ebonakalayo ukuze uphumule futhi uthuthukise ukulala kwakho.

18. Gxila ekuzameni ukuhlala uphapheme

Kukholakala ukuthi uma uyolala futhi uzama ukuziphoqa ukuthi ulale, amathuba akho okuphumelela ancipha kakhulu.

Esikhundleni salokho, ungazama inhloso eyindida. Le ndlela ihilela ukuzama ukuhlala uphapheme esikhundleni sokuziphoqa ukuba ulale.

Kususelwa kumqondo wokuthi ingcindezi nokukhathazeka okuvezwa wukuziphoqa ukuthi ulale kungakuvimbela ekuphumuleni nasekusnuzeni.

Ucwaningo ekugcineni luxubene, kepha ezinye izifundo zikhombisile ukuthi abantu abasebenzisa le ndlela bavame ukulala ngokushesha ().

19. Zibone ngeso lengqondo izinto ezikuthokozisayo

Esikhundleni sokulala embhedeni ukhathazekile futhi ucabange ngezinto ezicindezelayo, ngeso lengqondo indawo ekwenza uzizwe ujabulile futhi uzolile.

Kwesinye isifundo sokuqwasha, ababambiqhaza bakwazi ukulala ngokushesha ngemuva kokuyalelwa ukuthi basebenzise ukuphazamiseka kwezithombe ().

Le ndlela ibasize ukuthi bahlale engqondweni yabo ngemicabango emihle esikhundleni sokuzibandakanya nokukhathazeka nokukhathazeka ngesikhathi sokulala ngaphambi kokulala.

Ukuthwebula nokugxila endaweni ekwenza uzizwe unokuthula futhi ukhululekile kungasusa ingqondo yakho kude nemicabango ekugcina uphakeme ebusuku (60).

20. Zama izithasiselo eziqinisa ubuthongo

Izithako ezithile zingakusiza ukuthi ulale ngokushesha.

Kukhonjisiwe ukuthi kukhuthaza ukulala noma ngokunyusa ukukhiqizwa kwamahomoni akhuthaza ukulala noma ngokuthulisa ukusebenza kobuchopho.

Izithako ezingakusiza ukuthi ulale zifaka:

• Magnesium. I-Magnesium isiza ukwenza kusebenze ama-neurotransmitter abhekele ukulala. Imithamo efinyelela kuma-milligram angama-500 (mg) ngosuku ikhonjisiwe ukuthuthukisa ukulala. Kufanele ithathwe ngokudla (,).
• I-5-HTP (5-hydroxytryptophan). I-amino acid 5-HTP ikhuthaza ukukhiqizwa kwe-serotonin, exhunywe nokulawulwa kokulala. Imithamo efinyelela ku-600 mg ngosuku, ithathwa kanye ngosuku noma ngemithamo ehlukanisiwe, ibonakala isebenza ngempumelelo ekwelapheni ukuqwasha (76, 77).
• I-Melatonin. Umzimba ngokwemvelo ukhiqiza i-hormone melatonin, kepha futhi ungathathwa njengesengezo ukusiza ukulawula ukulala kwakho. Imithamo ka-0.5-5 mg ethathwe emahoreni amabili ngaphambi kwesikhathi sakho sokulala osithandayo, okuvamise ukuba ngabo-8 kuye ku-9 ebusuku. kubantu abaningi, kungathuthukisa ikhwalithi yokulala (,).
• L–mthokozisi I-L-theanine iyi-amino acid enezindawo zokuthambisa. Yize kungakhonjiswanga ukuthi kubanga ukulala, kungasiza ngokuphumula. Imithamo ye-400 mg ngosuku ibonakala ilusizo (,,).
• I-GABA (i-gamma-aminobutyric acid). I-GABA iyinhlanganisela ekhiqizwa ebuchosheni. Ivimbela ama-transmitter athile futhi ingasiza uhlelo oluphakathi lwezinzwa ukuba lukhululeke. Kunconywa imithamo ye-250-500 mg futhi engekho ngaphezu kwe-1,000 mg (83).

Izithasiselo ezingenhla zingakusiza ulale kangcono futhi uzizwe uzolile. Bathengele ku-inthanethi:

• i-magnesium
• 5-HTP
• melatonin
• L-theanine
• GABA

Okubalulekile

Ukuba nenkinga yokulala nokulala akugcini nje ngokukhungathekisa, kepha kungathinta nempilo yakho engokwengqondo nengokomzimba.

Ukusebenzisa amasu angenhla kungakusiza ukuthi ulale ngokushesha, ngenkathi ulele kangcono kakhulu futhi unamandla amaningi ngosuku olulandelayo.

Ukulungiswa Kokudla: Ukudla kokulala okungcono