Ngaba ukhathele ukuvuka ukhathele ngakumbi kunokuba ulala? Ngaba kubonakala ngathi ubuthongo obuhle bobusuku bukhulu ngaphezu kwamaphupha akho awakhumbula? Ukuba uye waba nexesha elinzima okanye uhlale ulele ekuhambeni kwexesha, amathuba kukuba, into ebangela ukuba wenzayo okanye into ongeyenziyo. Nazi izizathu ezisibhozo eziqhelekileyo ukuba unzima ukulala kakuhle.
1 - Ukuzivocavoca ebusuku
Ukuhamba ngokuzenzekelayo nge-dog block ngaphambi kokuba ixesha lakhe lokulala lihle, kodwa ukuphefumula intliziyo, ukuhamba kwe-cardio-dripping sweat ngaphakathi kweeyure ezintathu kwixesha lakho lokulala likhulu kakhulu. Ukushisa komzimba wakho kunye nentlawulo yenhliziyo iphosa ngokukhawuleza njengoko ulala-kodwa ukuvuthwa umzimba kuphakamisa loo mizimba yomzimba, kwaye kuvuselela inkqubo yakho yonke yeentlungu, okwenza kube nzima ukunyunyuza. Kunoko, cwangcisa uqeqesho lwakho kusasa, okanye utshintshe i-gym ngexesha lakho lesidlo sasemini.
2 - Utywala ngaphambi kokulala
Ngexa igrlasi enye yewayini ihamba phambili kwi-romance - kunye nokuthandana ngokwayo ngenye yezona zinto zilungele ukulala - zibandakanya ukusela utywala ngakumbi kunokuba ngaphambi kokulala, kwaye mhlawumbi uya kufumanisa ukuba ubuthongo bakho abubi. Nangona umphumo wokuqala wokusela utywala-ke uya kuphuma ulale ngokukhawuleza emva kokuba utywala - utywala uphazamisa umjikelezo wakho wokulala, ingakumbi ukulala kwe-REM okuquka ixesha lokuphupha. Isiphumo siqhekeke, sibuyisele ukuphumla. Ngaphezulu, unokuvuswa ukuba usebenzise indlu yokuhlambela ebusuku, ukubethelwa ngokuqinisekileyo kumgangatho wakho wobuthongo.
3 - Amagumbi okushisa kwamaCumbi
Iingcali ezininzi zokulala zincoma ukugcina igumbi lakho lokulala kwi-degrees ezingama-65 ukuya kuma-72 ebusuku, kodwa abantu abaninzi banqwenela ukunciphisa iindleko zamandla ngokuguqula i-thermostat ukuya kwindawo yefriji ebusika, kwaye ukutshintsha i-AC ngexesha lehlobo, ekhokelela egumbini lokulala. Kodwa zombini ezo zinto zigqithise ukugqithisa uhambo lwakho ukuya ezweni laseNod, nangona kunjalo. Umzimba wakho udinga ukupholisa ngokukhawuleza ebusuku ubuthongo obuqabulayo, obungenakwenzeka kwigumbi lokulala elinomlilo. Ngakolunye uhlangothi, igumbi elibandayo, liya kukuvusa. Ukuba awufuni ukulungelelanisa i-thermostat kwindawo yoduduzo, gquba iisokisi ezinzima kwibhedi eboshiweyo ngexesha lokubanda, kwaye ubeke umtshini ophathekayo ecaleni kwebhedi yakho ehlobo.
4 - Inkxalabo kunye nexhala
Mhlawumbi isizathu esingaqhelekanga esingaqhelekanga esingaqhelekanga sokusileleka kwexesha elifutshane ngumqondo ogcwele iingxaki okanye uxinzelelo. Ebudeni bemini, imisebenzi yobomi ithambekele kukuphazamisa, kodwa xa uhlala ulala, ingqondo yakho ikhululekile ukuhamba. Kwabaninzi abantu, akuzona izinto ezintle zobomi babo ocinga ngengqondo yabo ukugxila kuyo, kodwa kunoko, iimeko ezimbi. Unokulwa nale ndlela ngeendlela ezininzi. 1. Yenza ukubhala iingxaki zakho ngaphambi kokuba ulale, kunye nezinto ezimbalwa ozibulelayo, isabelo sakho sobusuku. 2. Ukuba ingqondo yakho iqala ukukhawuleza, phuma embhedeni - ungakhange ukhanyise naziphi na izibane - kwaye uhlale kwenye indawo emnyama yendlu. Oku kuqhekeza umjikelezo wokukhathazeka kwaye mhlawumbi uya kufumana ingqondo yakho ngokukhawuleza iyanciphisa ngokwaneleyo ukubuyela ekulala. 3. Enye yezona ndlela eziphambili zokunqoba ukukhathazeka kunye nokuxinezeleka kukusebenza ngokucamngca kwemihla ngemihla. Akudingeki ukuba ube yi-yogi yeengcali okanye uchithe iiyure ezihleli ematyeni - njengemizuzu elincinane kwimihla ngemihla inenzuzo.
5 - Ngemva kwe-Caffeine
Uyazi ukuba inkomfa yexesha lokulala yinto engalunganga, kodwa ngaba uyazi ukuba i-half-life of caffeine i-3 ukuya kwi-5 iiyure, oko kuthetha ukuba isiqingatha somthamo sipheliswa ngeli xesha, sishiye isiqingatha esisele esilula umzimba wakho ezininzi iiyure? Yingakho ikomityi yeJoe kamva kamva ingaphazamisa ubuthongo bakho ngaloo busuku. Nangona iziphumo ze-caffeine zixhomekeke ekunyamezelweni kwakho, umthamo kunye nobudala bakho, kukulungele ukugcina ukutya kwakho ngaphantsi kwe-400 mg ngosuku, kwaye uhlale kude nemithombo ye-caffeine emva kwexesha lesidlo sasemini.
6 - Ukwabelana NgeBhedi Lakho
Ngelixa iinzuzo zobudlelwane ziqhubeka phantse kuwo wonke ummandla wobomi, indawo enye apho uphelele khona ukuphela kwedwa. Ukwabelana ngeendawo zokulala kunye neqabane lakho, nokuba ngumntu okanye ezinemilenze emine, kuncitshiswe kakhulu umgangatho wobuthongo bakho xa iqabane lakho lihlabelela, izihlwele wena, ukugubungela izikhonkwane okanye okunye kwenza ukuba ungakhathazeki. Nangona mhlawumbi ungeke udibanise iqabane lakho kwigumbi lokulala - nangona ipesenti eziphakamileyo ngokukrakra zilala emagumbini ahlukeneyo-kufuneka ufune ukuvala. Nika imibhede ne-Fido imibhede yazo, kwaye khuthaza iqabane lakho lokuzilalisa ukuba lilale kwicala lakhe - kungekhona ngasemva kwakhe. Sebenzisa umatshini womgca omhlophe ukuvimbela isandi sokunyuba, okanye uzame i-earplugs ukuba izinga le-decibel lifike kwi-crescendo.
7 - Ukukhanya kakhulu
Ingaba ivela kwisibane sakho sokufunda sesithandana, ithelevishini, okanye ngaphandle kwewindow yakho, ukukhanya ngokukhanya ngexesha lokulala kukuphazamisa umgangatho wobuthongo bakho. Kwabanye abantu, nokuba ukukhanya kwee-alarm clock clock kwanele ukubonisa ubungqina babo ukuba lixesha lokuvuka. Ngenhlanhla, le ngxaki yokulala elula ukuyixazulula. Cima i-electronics (kuquka iifowuni, iipilisi kunye nee-laptops) ubuncinane iyure ngaphambi kokulala. Ukuba ukukhanya okuvela kwimvelaphi yangaphandle kukhanya ngaphakathi kwigumbi lakho lokulala kwaye awukwazi ukupheliswa, xhoma umthunzi omnyama okanye amakhethini (oku kubaluleke ngakumbi ukuba usebenze ebusuku kwaye ufune ukulala emini.) Vala umnyango wakho wokulala ukuze uvale ukukhanya kwezinye iindawo Indlu. Okanye ngenxa yesisombululo esilula, unike umsila wokulala ubuthongo ngaphambi kokuvala amehlo akho. Uzoziva uhle kwaye ulale ngokubhetele.
8 - I-Snack engalunganga
Ingaba ixesha lakho lokulala lila ikhekile (okanye ezimbini) ze-pizza okanye isikhwama se-chips? Ukuba kunjalo, ungamangaliswa xa ulala uphaphezele kwi-plailing yakho. Umthwalo opheleleyo weoli okanye iprotheni ngaphambi kokuba ixesha lokulala lithumele inkqubo yakho yokugaya inyama, ibe nzima ukuba ulale kwaye unokubangela ukusila. Kodwa iintlungu zendlala zinokukuvuselela, ngokunjalo, njengokuba ushukela wegazi olunqabileyo lihla ebusuku. Gxuma iingxaki nge-snack encinci ngaphambi kokushaya ifama - i-tidbit yakho kufuneka ibe nzima kunobumba obuyinkimbinkimbi, i-lighter kwiprotheni, kodwa ngokuqinisekileyo umxube wezo zombini. Ukukhetha okulungileyo kufaka isitya esincinci se-grain-grain cereal kunye nobisi, isinye esinye se-turkey emhlophe esongwe nge-stery stick or piece of fruit spread with butterfly.