Xa Ukuyeka Ukubhema Kunzima Ukulala
Ukuphazamiseka kokulala kuyinto echaphazelekayo yecala lokukrazula . Abantu abatsha abatshitshisileyo balele ukulala ngaphezu kwesiqhelo kweli nqanaba lokuyeka ukutshaya. Imizimba yethu iyasabela ekulahlekelweni kwamanani amaninzi e-nicotine kunye nezinye iikhemikhali kulo lonke usuku. Inokukwazi kwaye ngokuqhelekileyo isishiya sivakalelwa kukuba sisisigxina.
Ukuba oku kuchaza indlela ozivakalelwa ngayo, ungalwi nemfuneko yokuphumla okunye.
Thatha xa usinako kwaye ulale ngaphambi kokuqhelekileyo. Umzimba wakho uya kubuyisa emva kwexesha elifutshane. Ngaphesheya ekupheleni kweembonakaliso ngababatshibi bexesha elide abanobunzima bokufumana ubuthongo nonke. Ukusalalisa kwakhona uphawu oluqhelekileyo lokususwa kwe-nicotine .
Ukuba ufumanisa ubunzima bokulahla kwiiveki ezimbalwa zokuqala emva kokuyeka ukutshaya, zama ezimbalwa zale miyeza yendalo ukuze unciphise ukuphazamiseka kwakho.
1. Cima iCaffeine
I-caffeine iyakhuthaza. Uninzi lwabantu luyakwazi oku, kodwa nantsi into engaziwa ngokubanzi: I-cafeine emzimbeni womuntu otshaya i-metabolized (digested) malunga nokuphindwe kabini kwisantya njengaloo ongaboniyo. Isiphumo kukunyamezela okukhulu kwi-caffeine.
Xa uyeka ukutshaya, isixa sekhofi okanye i-colas oyisebenzisayo ukusela kunokukwenza ube ngumsizi kunye nokuxhalaba ngoku. Ukunciphisa okanye ukunciphisa i-caffeine kwi-regimen yakho yemihla ngemihla ngokupheleleyo, ngakumbi xa unenkathazo yokulala ebusuku.
Amathuba alungileyo ukuba xa sele uhamba nenkqubo yokuhoxiswa, uya kuphinda uphuze ikhofi kwakhona, nangona mhlawumbi akunjalo nje ngokuba wenza njengomntu otshaya.
2. Thatha iBatho elifudumeleyo
Khanyisa ikhandlela ezimbalwa, sebenzisa iisaliti zokuhlamba ezicocekileyo, kwaye uvumele uxinzelelo lwelanga luhambe. Ibhedi efudumeleyo yindlela enhle yokuphucula umzimba wakho nengqondo ekulungiseleleni ubuthongo.
3. Hlela u-Massage
Bhalisa iqabane lakho okanye esinye isibini sokuzithandela ngezandla ukuze uncede usebenze uxinzelelo kwimisipha yakho. Ukuba unokufumana umzimba ogcweleyo wokuhlamba umzimba, ukhulu, kodwa kunye nemizuzu eyi-10 okanye imizuzu eyi-15 esetyenziswe entanyeni yakho, amahlombe, ubuso kunye ne-scalp, unokusebenza ngokumangalisayo ukukunceda ukuhlaziya kwaye ulungele ukulala ebusuku.
4. Yiba neNdebe ye-Herbal Tea
Kukho iintlobo zeetayibhidi ze- herbal ezixutywe ngokukhethekileyo ukukunceda nokukhuthaza ukulala. Khangela ingqalelo kwiqhekeza yeeyi kwivenkile, okanye u tyelele isitoreji sakho sokutya sekhaya kwaye ucele iziphakamiso.
5. Ukuphulaphula umculo
Umculo ohlambulukileyo, onomculo unokukunceda ukhulule ngokwaneleyo ukuba uhambe ulale. Zama ukuphulaphula ukurekhoda kwamagagasi ahlasela ulwandle. Izandi ezithobileyo ziba luncedo oluhle kakhulu lokulala. Qinisekisa ukuba unomdlali okanye insiza eya kuguquka. Awufuni ukuba uphakamise uze wenze oko ngokwakho, njengoko unqobisa injongo.
6. Vala iWindows
Ingaba unayo ifowuni efanelekileyo, ipilisi, okanye i-laptop, ukuyibeka emnyango wekamelo lakho lokulala kwaye ucinge ukulivala ukuze ungayiva imiyalezo okanye izaziso ziza. Endaweni yoko, funda incwadi (incwadi eyona nto, kungekho enye kwifowuni yakho) ukuze ncedise ukulala.
7. Phuza i-Glass ye-Milky Warm
Yiphakamise kunye nobusi obuncinane kunye nekhadiyamom okanye i-nutmeg.
Ubisi olufudumele lunceda ulale ngenxa yokuba i-rich food in amino acid L-tryptophan. U-L-tryptophan unceda imizimba yethu ivelise ama-neurotransmitter njenge-serotonin. USeratonin ngumthunywa wesifo semichiza oxelela umzimba ukuba uvale uze ulale ebusuku. Uninzi lwe-L-tryptophan ngobisi luya kufakwa kwingqondo yakho xa udla i-carbohydrate kunye nayo. Akumangalisi ukuba ubisi kunye nekiki bekude kube yintando yokulala ngexesha lokulala.
Ezinye ukutya eziqukethe i-amino acid L-tryptophan:
- Inkukhu, i-turkey, intlanzi kunye ne-shellfish
- Amaqanda
- Iimveliso zesoyiya ezifana ne-tofu
- Iimveliso zederi
- Imbewu kuquka imbewu yelanga
- Amantongomane anjengama-pistachios, i-cashews, i-almonds kunye ne-hazelnuts
I-L-tryptophan isongezelelo ayinconywanga njengoko behlanganiswe ne-eosinophilia-myalgia syndrome.
8. Musa ukusela utywala
Utywala uphazamisa ubuthongo. Iziphuzo ezimbalwa zingenza kube lula ukulala ekuqaleni, kodwa utywala kwinkqubo ngokuqhelekileyo kunokubangela ukuba uvuke nje iiyure ezimbalwa kwixesha lokulala. Ukulala kudla ngokukhawuleza kwintsikelelo yobusuku.
9. Fumana ezinye iiMvavanyo
Nokuba uhambo olufutshane lwemizuzu eli-15 luya kunceda, kodwa ukuba awukwazi ukulala, zama ukuphuma ukuhamba kakuhle ixesha elide ngaphambi kwexesha lokulala. Ukubaluleka kubalulekile kule nto. Ungayisebenzisi nje ngaphambi kokuba ulale xa uhlaselwa ngaphambi kokuba kukunciphise.
10. Camngca
Ukucamngca kukunceda uqale usuku lwakho ngasekunene unyawo kwaye ulugqibe kakuhle. Njengobuncedo bokulala, zama ukucamngca embhedeni, ulala ngokuthula, amehlo evalwe. Qala ngokugxila kwiimisipha emzimbeni wakho, uzikhumbule ngokuzikhethela, icandelo ngamacandelo.
Emva koko, qhubela phambili kwiingcinga engqondweni yakho. Yivumelanani ngamnye njengoko ifika kwaye yenzeke. Vumela ingqondo yakho ikhuphe kwaye iqhume, ikhulule uxinzelelo kunye nexhala njengoko ihamba.
Ukongeza ukucamngca kwinkqubo yakho yasekuseni (kwindawo egciniweyo) kuya kukuvuza ngokuphucula ukuphucula kunye nokuzola kulo lonke usuku lwakho, ngokunjalo.
11. Musa ukwenza i-Nap
Nangona ivakalelwa kukuba ekugqibeleni uvale amehlo, ukuba kusemini, ungenzi. I-naps yamandla ayiyena umhlobo wakho ukuba unesifo sokulala. Uya kulihlawula xa ixesha lokulala.
12. Qalisa Umhla Wakho Ngaphambi Kancinane
Olunye usebenziso oluncedo ukukunceda ukutshintsha iwashi yangaphakathi ukuqala usuku lwakho kungekudala. Ungasebenzisa ixesha elithile lokucamngca, kunye-ukunqoba, ukuphumelela.
ILizwi
Isigaba sokuhoxiswa ngokomzimba sokuyeka ukutshaya yimeko yesikhashana. Iipatheni zakho zokulala ziza kubuya ngokuqhelekileyo ngokukhawuleza, ukubonelela ukuba ungenalo ukulala ngaphambi kokuyeka ukutshaya. Ukuba iimpawu ziqhubeka ngaphaya kweenyanga yokuqala okanye kunjalo, cwangcisa u tyelele ugqirha wakho ukuqinisekisa ukuba ukuyeka ukutshaya kubangela ukuba uvakalelwa njani.
> Imithombo:
> Ukuphazamiseka kokulala: Ekujuleni. IZiko leSizwe leMpilo eQinisiweyo kunye neyoManyeneyo. https://nccih.nih.gov/health/sleep/ataglance.htm.
> Tipperman D. Ukuyeka Ukubhema? Jonga i-Caffeine yakho. Ukusetyenziswa kakubi kweziyobisi kunye noLawulo lweeNkonzo zezeMpilo yengqondo. https://blog.samhsa.gov/2015/05/29/just-quit-smoking-watch-your-caffeine-intake/#.WonVT-dG3x8.