Masijamelane nayo: Njengoko sikhula ukufumana ubusuku obunesixhenxe ukuya kwezibhozo zokulala okungaphazamiseki kubonakala kungenakwenzeka. Umzimba utshintsho kunye neepatheni zokulala ziguquka ngokunjalo. Abantu abadala bafuna ukuba bancinci, kodwa oku kungonakalisa impilo. Abantu abadala bafumana ukulala okuphazamisekile kwaye abachithe ixesha elininzi kwi-sleep sleep, apho iindawo zokuphumla ezinzulu kunye nokubuyisela kuninzi zivela khona.
Ukuphumla ngokwaneleyo kubaluleke kakhulu ukuba amandla omzimba abuyele, ahlaziye kwaye ahlale ephilile. Igcina yethu imetabolism ibetha kwaye inceda ukulwa nokunyamezela. Kwakhona kubalulekile ukulinganiswa kwemvakalelo.
Nazi iinqununu zam ezisixhenxe eziphezulu malunga nendlela yokulala ngokwaneleyo njengoko uneminyaka yobudala, ukuze ukwazi ukuziva unamandla kwaye uphile ngokufanelekileyo kwiminyaka yakho ephakamileyo.
1 - Yakha njalo
Ukulala ngexesha elifanayo ubusuku bonke nokuvuswa ngexesha elifanayo rhoqo ekuseni kuya kunceda umzimba wakho ulawulo. Ngokuqhelekileyo, abantu abadala bayakuhlala ixesha elide kunokuba lifuneka kwaye ke baqhubeke bevuka kakhulu. Oku kunokukhupha i-clock yendalo yomzimba kwaye kukukhusele ukuba ungene kwiinqanaba ze-REM ezinzulu zokulala.
Zenza ukuzibophelela emoyeni phambi kombhede ngokubandakanya uxinzelelo lwemisebenzi yokucutha uxanduva (jonga isicatshulwa 5)
2 - Yeka iifayile
Iintshukumo ezininzi zabantu abadala ziya kuthatha i-cat naps ngosuku. Oku kunokuthintela ubusuku obuhle bokulala ukuba kwenzeke. Ukuba uziva udele phakathi komhla, endaweni yokulala, vuka uphinde uthumele umzimba wakho. Hamba uhambahamba ngebhloko, yenza ukulima, okanye wenze inkomishi yetiyi.
Enye into eyoyikisayo kukuzivolontiya kwaye ibe yinkonzo, ukuze uphume kwihlabathi elihambisa umzimba wakho kunye nokunceda abanye, okuya kunceda ekwenzeni umgangatho wobomi bezempilo kunye nokulala okuphumayo.
3 - Gwema i-cafeine emva kwe-10 ekuseni
Ukusela i-caffeine nayiphi na ixesha emva kweeyure zasekuseni kunokuchaphazela ukulala kwakho. I-caffeine ihlala emzimbeni ukufikelela kwiiyure ezili-12, ngoko ke ukuba unokhathazeka kakhulu, ingaba yinto yokuphazamiseka kokulala. Kwakhona kubangela ukuba i-osteoporosis kunye nokulahleka kwethambo.
Yiba nekomityi yokuthoba itiye ngaphambi kokulala, okanye wenze i-Golden Milk, eyisiqhelo somdabu esisetyenziswe eIndiya ngokunciphisa ubuthongo nokulwa nokuvuvukala. Uphumelele kabini! Ngeke nje ulale ngokubhetele, amaqela akho aya kuvuya.
4 - Ukuzivocavoca imihla ngemihla kodwa kungasondeli ixesha lokulala
Ukusebenzisa ubuncinane imizuzu engama-20 nganye ngosuku kubalulekile ukufumana ubuthongo obuncedo, kodwa qiniseka ukuba ungasondeli kakhulu ukulala ixesha, ngaphandle kokuba wenza ukukhanya okulula okanye u-yoga omnene.
Ukuzivocavoca okungakumbi kunokuvuselela inkqubo ye-endocrine kunye nokukhulula i-endorphins enokuthintela ukulala.
5 - Umoya ophantsi uze ukhuphe
Njengoko kubalulekile ukuba uhlale ubuthongo obuhle, kuya kuba luncedo ukuzinikela ixesha lokulala ngaphambi kokuba ulale. Oku kubandakanya ukukhenkcela kuzo zonke "ukukhanya okwesibhakabhaka" ngeekhompyutheni ubuncinane iyure okanye ngaphezulu ngaphambi kokulala kwakho.
Ukukhanya okuluhlaza okwesibhakabhaka kwi-electronics kukhuthaza i-pineal gland, ejongene nokuvelisa i-melatonin, i-hormone esinceda silale. Ukuba i-pineal gland yakho iphezulu kwixesha elide, umzimba wakho awuyi kuvelisa inani elifanelekileyo le-melatonin kwaye ubuthongo bakho buya kuthinteka.
Yenza ukufunda okulula, ukuphefumla okucokisekileyo, i-crossword puzzles, okanye umsebenzi wokudala ongafunanga amandla amaninzi engqondo. Oku kuya kunika umzimba wakho ixesha lokuphelisa kwaye ukuguquka kwindlela yokulala.
6 - Hlola iMilication yakho
Ngamanye amaxesha amayeza anokuba yinto ehlaselayo ekuhambiseni i-zzz yakho. Ukuba uvakalelwa ngathi oku kunjalo, xela nodokotela wakho malunga nemiphumo emibi yeyiphi na imithi okhoyo kuyo, kwaye ubone ukuba unokunciphisa amanani okanye utshintshe kumachiza ahlukeneyo.
Ukongeza i-melatonin eyongezelelweyo rhoqo kusihlwa ngaphambi kokuba ulale uye kunokunceda ukuxhasa umjikelezo wakho wokulala. Kodwa qiniseka ukuba udibana nodokotela wakho kuqala ukuba unamayeza.
7 - Hlaziya isidlo sakho
Ukutya okucocekileyo akubalulekanga kuphela kumandla amnandi, ukuziva unempilo, nokuphila ubomi bokuthintela; ixhasa ubuthongo obuhle, kwakhona.
Xa silala kakhulu umzimba wethu-uvelisa ihomoni ebizwa ngokuba yi-ghrelin ebonisa umzimba ukuba udle ngaphezulu, ngakumbi ukutya okucebileyo kwe-carbohydrate. Ngenxa yoko, ukungabikho kokulala kuphazamisa i-hormone leptin, enoxanduva lokusixelela xa sigcwele.
Ukusika ukutya okunoshukela kunye nokutya okucutshungulwayo ubuncinci kunye nokutya okuninzi okunokutya okunjengeemifuno, iiprotheni ezixhambileyo, amafutha anempilo kunye ne-carbs eziyinkqantosi kuya kunceda ukulala kwakho kulawulwe. Kwakhona, qiniseka ukuba uphuze amanzi amaninzi kwaye unqande kwi-caffeine njengoko kuchaziwe kwiTiphu 3.
8 - Ubuthongo obuhle, Uthabileyo!
Xa uqala ukufumana ubuthongo obunomgangatho obuninzi uya kuziva unamandla kwaye unonwabe ngakumbi, ngoko unokuqhubeka uhamba nazo zonke izinto ozithandayo ngobomi!
Qala ukulandela ezi ngcebiso ezilula uze ubone indlela ubuthongo bakho buqala ngayo ukutshintsha nokutshintsha - UZzz Happy!