Emma Miller
Ukulungelelanisa ukulala, kufuneka unike ukhetho kwiziphuzo zendalo. Izinto eziziquletheyo zinceda ukuzola inkqubo ye-nervous kunye nokukhawulezisa inkqubo yokulala.
Isiselo sokunciphisa uxinzelelo
Iti yeChamomile iya kuba sesona siselo siphambili kungekuphela nje kwabo bangakwaziyo ukulala kodwa nakubantu abanoxinzelelo olungapheliyo. Le sedative yendalo inempembelelo enenzuzo kumzimba kwaye iphucula ukusebenza kwenkqubo ye-nervous. Ukulala ngokukhawuleza, unokwenza itiye kunye ne-lavender. Ukulungiselela isiselo, thabatha i-4 tablespoons ye-chamomile, uthele iglasi yamanzi abilayo phezu kwabo, kwaye uvumele ukuba uphuze imizuzu emi-5-10.
Isiselo esivavanyiweyo kwiminyaka
Enye yezona zinto zifikelelekayo zokuthomalalisa ngabantu lubisi olushushu. Iglasi yesiselo esifudumeleyo ebusuku iya kunceda abantwana kunye nabantu abadala balele. Umxholo we-tryptophan yendalo echasene noxinzelelo inceda ukukhulula uxinzelelo lwemithambo-luvo kunye nokuphumla. Unokwenza ubisi "lwegolide" ngokufaka i-turmeric kuyo. Iqulethe izinto ezikhulula iimpawu zokungalali, kwaye zinceda ukudakumba kunye nokwanda kokuxhalaba. Ukulungiselela, thatha isiqingatha sekomityi yobisi, i-teaspoon ye-turmeric, kunye nobusi. Yizisa ubisi kwi-thumba, xuba izithako, upheke imizuzu emi-5.
Isiselo seziqhamo ukukunceda uzole
I-banana-almond smoothie ingaba yipilisi yokulala yendalo enamandla. Iibhanana zinetryptophan, imelatonin, nepotassium, eziphumza izihlunu. Ubisi lwe-almond luqulethe i-magnesium, eyi-godsend yenkqubo ye-nervous. Xuba ibhanana enye nekomityi yobisi lwe-almond kunye nesiqingatha sekomityi yomkhenkce. Ukuba unqwenela, unokongeza i-avocado okanye itshokolethi emnyama.
Iklasi yokungafi yokulala kakuhle ebusuku
Iti ye-Peppermint yenye yezona ndlela zifikelelekayo zokuthomalalisa imithambo-luvo yakho kwaye ulale. Ikhulula ngokugqibeleleyo ukucaphuka kunye nokudinwa kwaye iqhelekile uxinzelelo lwegazi kwaye iphucule ukusebenza kwendlela yesisu. Ukufumana inzuzo enkulu, itiye kufuneka ifakwe ubuncinane imizuzu emi-5, ithulule isandla se-peppermint kunye neeglasi ezi-2 zamanzi.
Isiselo esiza kuphucula umgangatho wokulala
Umnini werekhodi womxholo weepilisi zokulala zendalo i-tryptophan yijusi ye-cherry yendalo. Inokuphucula umgangatho wokulala. Ukufumana ubuthongo obuninzi, kufuneka uchithe isiselo rhoqo ngamaxesha ama-2 ngosuku. I-cherry emuncu iya kuba nefuthe elihle kakhulu, ukuphucula imveliso ye-melatonin.
