Indlela yokuphila enempilo ayikwazi ukukunceda ukuba ube namandla ngakumbi, inokukunceda ukuba ulunge ngakumbi ukulawula iimpawu zokuxinezeleka kwaye ube namandla ngokomoya. Ezi zilandelayo ziyinxalenye yendlela yokuphila enempilo, enokuthi ibe nomthelela ekubandezelekeni kwakho.
1 - Funda rhoqo
Izifundo ezininzi ziye zabonisa ukuba umsebenzi uyabazuzisa kwabo banexinzelelo. Enyanisweni, uvavanyo lwe-placebo olulawulwe nge-2007 oluvela kwiYunivesithi yaseDuke - lokuqala lohlobo lwayo-lufumene ukuba umzimba wokusebenza ungase usebenze ngokuphumelelayo ekunciphiseni ukudandatheka njengoko u-Zoloft (u-sertraline) onxinzezelekileyo.
2 - Ukuphucula iindlela zakho zokulala
Nangona i-insomnia ingabangelwa ukuxinezeleka, ubuhlobo busebenza kwakhona. Ukungabikho kwamandla okungazinzi kungabangela umngcipheko wokudandatheka. Ukuphucula imilinganiselo emihle yokulala ingasebenza ekunciphiseni ukulala, kwaye kunokunciphisa ingozi yokuxinezeleka kwangaphambili.
Kaninzi
3 - Yenza i-Sunlight Day (okanye Sebenzisa iBhokisi lokuKhanya)
Ingqondo isebenzisa ukukhanya kwelanga ekungeneni kwamehlo njengendlela yokubeka iwashi yangaphakathi lomzimba. Xa asifumani ilanga elaneleyo ngexesha elifanelekileyo - ngokubanzi ngenxa yeshedyuli yomsebenzi kunye neentsuku ezincinci zobusika - izandi zendalo ze-hormonal zendalo zilahliwe. Amanqanaba e-serotonin ayancipha, kwaye siziva sidiniwe kwaye sicinezelekile. Xa le meko ilandela iphethini yonyaka, iyaziwa njengengxaki yexesha elichaphazelekayo (SAD). Nangona ilanga lelanga lifanelekileyo, unokuthenga kwakhona ibhokisi elikhanyisayo xa kusetyenziswe ilanga
4 - Ukuphucula ukutya kwakho
Ukutya okungathathi kakuhle kunokubangela ukuba uxinezeleke ngeendlela ezininzi. Ulwahlulo oluhlukeneyo lwevithamini kunye nolwasemaminerha luyaziwa ukuba lubangele iimpawu zokudandatheka. Abaphandi baye bafumanisa ukuba ukutya okuncinane kwi-omega-3 fatty acids okanye ngokulinganayo kwemilinganiselo ye-omega-6 ukuya kwi-omega-3 inxulumene nezinga eliphezulu lokudandatheka. Ukongeza, ukutya okuninzi kwiswekile kuye kwadibaniswa nokudakumba.
5 - Gwema utywala
Ngenxa yokuba kulula ukuyifumana kunye nokwamkelekileyo kuluntu, utywala ngenye yezilwanyana ezidumileyo ezikhethiweyo ukuba zenze iyeza. Kunoko-ke, ngokungaqhelekanga, ihlelwa njengexinzelelo kwaye uphando lubonise ukuba ekugqibeleni liyanciphisa amanqanaba e-serotonin kunye nezinye iikhemikhali ezibandakanyeka kumgaqo-myalelo. Ukusetyenziswa kotywala ngokweqile kunokuphazamisana nokukwazi komntu ukuxazulula ngempumelelo iimeko, ezinokuba negalelo ekudakaleni kwabo. Ukongezelela, utywala aluhambelani kunye neziyobisi ezininzi ezisetyenziselwa ukuphatha uxinzelelo.
6 - Gwema i-caffeine
Nangona kungekho nxu lumano phakathi kwe-caffeine kunye nokudakumba, kukho ubungqina bokuba kunokunceda ukususa ekudleni kwakho. Icandelo elincinci leentlobo lifumene ukuba ukususa iswekile ecocekileyo kunye ne-caffeine ekudleni kwaphucula iimpawu zokudandatheka emva kweveki enye. Xa izifundo zatshintshwe ngalezi zinto, iimpawu zabo zokudandatheka zibuyile. Kweminye uphando, ukusetyenziswa kwe-caffeine yezinga eliphezulu (> 750 mg ngosuku) kuye kwadibana nokuxinezeleka. Ukusetyenziswa kwe-caffeine kungabangela ukulala, okungaba ngumngcipheko wokudandatheka.
Imithombo:
Mahowald, uMark W. "Ukuphazamiseka kokulala." Cecil Medicine . Wesi-23. Ed. ULobert Goldman noDennis Ausiello. Philadelphia: Abakwa-Sauders Elsevier, 2008.
Schnieder, Craig noErica Lovett. "Isahluko 9 - Ukudandatheka." Udidi lweMithi . Ed. UDavid Rakel. Wesi-2. Philadelphia: Saunder Elsevier, 2007.