John Myers
Wonke umuntu uyayazi imiphumela yokulala kobusuku obufushane: imibuthano emnyama ngaphansi kwamehlo, isikhumba esithambile, isimo sengqondo esibi. Ukulala okunempilo kubalulekile ebuhleni nasemoyeni. Siveza ukuthi ungakusebenzisa kanjani okungcono kakhulu ukuphumula nokulala ebusuku ukuze ubukeke.
Amathiphu obuthongo obuhle obuhle
Kuhle ngenkathi ulele, kuyasebenza ngempela. Phakathi nokuphumula ebusuku, umzimba ukhipha i-hormone ekhuthaza izinqubo zokuvuselelwa kwesikhumba futhi ilungise umonakalo. Lokhu kwenzeka ikakhulukazi ezigabeni zokulala okujulile: okubaluleke kakhulu kunokuzumeka ngokushesha amahora ongalala ngawo ubusuku bonke ungaphazanyiswa. Sikuhlanganisele amathiphu amahlanu awusizo ukuze ukwazi ukusebenzisa ubusuku obuhle ngobuhle bakho.
1. Ungadli sekwephuzile futhi usinda
Isidlo sakusihlwa esikhulu sigcina ukugaya kumatasa. Ukububula esiswini kanye nokuqunjelwa kwenza kube nzima ngathi ukulala futhi mhlawumbe ukuya endlini yangasese ebusuku. Khetha ukudla okulula futhi udle amahora amathathu ngaphambi kokuba ulale uma kungenzeka. I-slim ngenkathi ulala futhi incoma ukugwema ama-carbohydrate ngesikhathi sokudla. Labo abazwelayo nge-caffeine kufanele baphuze kuphela ikhofi, i-cola, netiye kuze kube ngu-5pm Utshwala nabo bungaba nomthelela ovimbela ukulala. Thola okwengeziwe esihlokweni sethu Idla Ngaphambi Kokulala.
2. Khetha ukudla okukhuthaza ukulala
Esikudlayo nakho kungathinta ukulala kobuhle. Ngokuvamile, ukudla okunempilo okunezakhi eziningi kuyanconywa. Gwema ukudla okubabayo, okunamafutha kakhulu, nokudla okunoshukela omningi. Amaqanda, amantongomane, ubhanana, noshizi kubhekwa njengokushibhile. Lokhu kudla kuthiwa kwenyusa amazinga e-hormone yokulala i-melatonin ngenxa yokuqukethwe kwakho kwe-tryptophan.
3. Yondla isikhumba
Susa izimonyo zakho kahle ngaphambi kokulala, ngoba izinsalela zokuzilungisa zivala izimbotshana futhi zikhuthaze amabala. Isikhumba sithatha futhi izinto zokunakekela ezivela kukhilimu kangcono. Sebenzisa ukhilimu okhethekile wasebusuku oqukethe izinto ezivuselelayo futhi ungena ekujuleni kwesikhumba. Izandla nezinyawo zinganakekelwa nge-mask yobuhle - mane nje ufake ugqinsi, ufake amasokisi noma amagilavu futhi ubheke phambili esikhumbeni esithambile ekuseni.
4. Gcina ukuhlanzeka kokulala okuhle
Leli gama alisho ilineni elihlanzekile lombhede, ngisho noma liyingxenye yokulala kobuhle obuphelele. Kunalokho, ukuhlanzeka kokulala kuhlanganisa yonke imikhuba nezimo ezikhuthaza ukulala ebusuku. Isibonelo, kuhle ukulala cishe ngesikhathi esifanayo njalo ebusuku, ugcine igumbi lokulala lipholile, lithulile, futhi limnyama, futhi ungazibandakanyi nokuzivocavoca okukhandla ngokweqile ngemva kuka-6pm.
5. Lala ngokwanele
Ukuthi ukulala kobuhle ebusuku kufanele kuhlale isikhathi esingakanani kuyehluka kumuntu nomuntu. Isilinganiso singamahora ayisikhombisa kuya kwayisishiyagalombili, kodwa futhi kungaba amahora amahlanu noma ayishumi ngawodwana. Uma uzizwa ukhathele futhi ungagxilile phakathi nosuku, ukulala ebusuku bekukufushane kakhulu. Isihlwathi esifushane singaba nomthelela wokulinganisa lapha. Kodwa-ke, isihlwathi samandla akufanele sithathe isikhathi esingaphezu kwemizuzu engama-20, ngaphandle kwalokho, ungase uzizwe ukhathele kakhulu ngemva kwalokho kunangaphambili. Isizathu: Ucwila esigabeni sokulala okujulile futhi ukuthola kunzima ukuphuma kuso.
