Ngaba Ukuxinezeleka Kuchaphazela Imifanekiso Yakho Yokulala?
Ubuthongo luyimithombo ebalulekileyo egcina unempilweni, ukhaliphe ngokwengqondo, kwaye unako ukujamelana nokunyamezeleka ngempumelelo, phakathi kwezinye izinto . Ngelishwa, abantu abagxininisekile kunye nabaxakekile bavame ukulala kancane kunokuba bafuna. Ngokwe- poll kule ndawo , phantse ama-50% abafundi njengoko ulahleka ngokwaneleyo ubuthongo obuthathu bengozi yengozi yemoto . Funda ezinye zezizathu zokubangela ukuba uxinzelelo kunye nokulala kokulala kubonakale kuhamba kunye, kunye neendlela ezibalulekileyo zokufumana ubuthongo obuyidingayo.
Kutheni Ulahlekelwa Kulele
Ezi zilandelayo zizinto eziqhelekileyo ezibangela ukungabikho kokulala:
Ukucinga ngaphaya
Abantu abaninzi bathatha umsebenzi wabo ekhaya, mhlawumbi emzimbeni okanye ngomzimba. Kwaye kunengqiqo: nangomthwalo onzima wokusebenza namhlanje , kunzima ukubuyela ekhaya ukususela kwimihla yokukhathazeka kwaye ngokuzenzekelayo ukuyeka ukucinga ngazo zonke, kakuhle, ingxaki. Abazali nabafundi abahlala ekhaya nabantwana bangaba nakho oku.
Ukuba ufumanisa ukuba uzama ukusombulula iingxaki ekupheleni kosuku, kwaye iingcamango ziya kubonakala zingashiyi ingqondo yakho, oku kungenza ubuthongo bube bunzima kakhulu. Inokuphazamisa ukulala kwakho phakathi kobusuku njengoko uguquka phakathi kwamanqanaba okulala.
Caffeine
Abantu abaphantsi kwengcinezelo badla ukudla ama-cafeine ebalulekileyo ukwenzela ukuba bathuthuke kusasa okanye kubancedise ukuba benze loo mini. I-caffeine inokunyusa amanqanaba okuxininisa kwaye inokuchaphazela kakhulu inani kunye nomgangatho wobuthongo obunayo.
Cortisol
I- hormone yoxinzelelo yenye yeqela eliphambili elijongene nokulwa okanye ukuphendulwa kwendiza- oko kukufumana amandla xa uziva uxinezelekile okanye usongelwe ukuba uphendule. Ngelishwa, uxinzelelo olungapheliyo lunokubangela amazinga amaninzi e- cortisol , kwaye oku kunokuphazamisa iipatheni zokulala eziphilileyo.
Ukuchithwa
Ubomi obuthathaka, obuxakekile bunokukuphanga ixesha onokuzinikezela ukuba ulale. Ukuba ufumanisa ukuba uphendule ixesha lakho lokulala emva koko uqhubeke wenze izinto, okanye uvuke ngaphambili nangaphambili egameni lomkhiqizo, unokuziva unxinekile ixesha elide kodwa ungaqapheli ukungabikho kokulala kokuthatha .
Ukuxhalabisa
Njengokugqithisa, ukuxhalabisa kunokwenza ubuthongo bunzima kwaye kuvuke ebusuku. Ukuxhalabisa kugcina ingqondo yakho ixakekile njengoko ucinga imiba yesongelo kunye nokukhathazeka malunga noko kwenzeka ntoni emva koko. Unokuxakeka ngokufumana izisombululo. Ukugijima kwengqondo yakho kunokukuphanga ubuthongo ngokugcina amanqanaba akho e- cortisol aphakamileyo, okwenza ubuthongo bube nzima ukufezekisa.
Fumana Ubuthongo Olufunayo
Zama ezi ngcebiso xa uzifumana ufutshane ngokulala:
Ukugcina iiMpilo zoBusuku obuMpilo
Ukugcina imilinganiselo yokulala ngokukhawuleza yokulala ebusuku kungenza indlela ende ekuncedeni ukuba uhlale ubuthongo obuphezulu. Nazi ezinye iindlela zokulala ezicetyiswa ngugqirha ekukhuthazeni ubuthongo ngokugcina imilinganiselo efanelekileyo.
Ukukhulula Ukunyamezela kwakho
Enye indlela enkulu yokucoca umzimba wakho ukuze ukhululeke kwengqondo kukufunda ukuphumla kwemisipha kunye neendlela eziphumayo zokuphumula. Ukucamngca kuyisisitye esiqinisekisiweyo sokuphucula umzimba wakho kwaye uhlalise ingqondo yakho - kunokutshintshwa lula kuwe ukulala.
Nantsi indlela yokuqalisa ngokucamngca . Ukuba awuqinisekanga ukuba zeziphi iimpawu zokuxinezeleka, le mibuzo ingakunceda!
Yabelana ngesondo
Indlela oyithandayo yokuba abantu abaninzi baphumule ngaphambi kokulala - omnye oye wayecinga ngaphambili-ngumsebenzi wesondo . Ukwabelana ngesondo kunye nomlingane onothando (okanye i-solo) unokukunika umthamo we-hormone ephumayo kwaye unikezele ezinye iintlawulo zokulawula uxinzelelo . Ngelishwa, abaninzi abantu bafumanisa ukuba uxinzelelo luya kuhamba ngesondo. Nazi ezinye izicwangciso zokufumana ingqondo xa ugxininiswe.
Xa Zonke Iinto Zingaphumeleli - Nceda!
Ukuba wenze konke onokukwenza kwaye ukhathele nantoni na, musa ukuthobela ixabiso le- nap .
Akukhuthazwa ukuba uthathe i-naps ukuba unobungozi bokulala ngoba kunokunciphisa ubuthongo bakho bokulala ebusuku. Nangona kunjalo, ukuba ingxaki ayikho into yokuba awukwazi ukulala kodwa ukuba unayo ixesha elaneleyo lokulala ngenxa yokuba uxakeke kakhulu, ukufaka ixesha elithile le-nap insuku yakho kunokukunceda. Ukuphamba kwamanzi kungakwandisa umkhiqizo wakho kwaye kukunike umthamo wobuthongo obalulekileyo xa uwufuna. Yaye xa usuphumle kakuhle, unako ukuhlaziya ngaphantsi koxinzelelo. Funda kabanzi malunga nokusebenza kwamandla omnatha osebenzayo .