Emma Miller
Ukuze wenze ukulala kujwayelekile, kufanele unikeze okuthandayo iziphuzo zemvelo. Izinto eziqukethwe zisiza ukuthulisa isimiso sezinzwa futhi zisheshise inqubo yokulala.
Isiphuzo sokudambisa ingcindezi
Itiye le-Chamomile lizoba isiphuzo sokuqala hhayi kuphela kulabo abangakwazi ukulala kodwa nakubantu ababhekene nengcindezi engapheli. Le sedative yemvelo inomphumela onenzuzo emzimbeni futhi ithuthukisa ukusebenza kwesimiso sezinzwa. Ukuze ulale ngokushesha, ungakwazi ukuphuza itiye nge-lavender. Ukuze ulungise isiphuzo, thatha izipuni ezi-4 ze-chamomile, uthele ingilazi yamanzi abilayo phezu kwabo, futhi uvumele ukuthi uphuze imizuzu engu-5-10.
Isiphuzo esihlolwe eminyakeni edlule
Enye yezinto ezithengeka kakhulu zokulalisa abantu ubisi olufudumele. Ingilazi yesiphuzo esifudumele ebusuku izosiza kokubili izingane kanye nabantu abadala ukuba balale. Okuqukethwe kwe-tryptophan yemvelo ye-antidepressant kusiza ekudambiseni ukungezwani kwemizwa nokuphumula. Ungenza ubisi "lwegolide" ngokungeza i-turmeric kulo. Iqukethe izinto ezikhulula izimpawu zokuqwasha, futhi zisize ekucindezelekeni nokwanda kokukhathazeka. Ukuze uzilungiselele, thatha uhhafu wenkomishi yobisi, ithisipuni le-turmeric, noju. Bilisa ubisi, hlanganisa izithako, upheke imizuzu emi-5.
Isiphuzo sezithelo esizokusiza wehlise umoya
I-banana-almond smoothie ingaba iphilisi elinamandla lokulala lemvelo. Ubhanana une-tryptophan, i-melatonin, ne-potassium, ephumuza imisipha. Ubisi lwe-alimondi luqukethe i-magnesium, okuyi-godsend yesimiso sezinzwa. Hlanganisa ubhanana owodwa nenkomishi yobisi lwe-alimondi nohhafu wenkomishi yeqhwa. Uma ufisa, ungakwazi ukwengeza ukwatapheya noma ushokoledi omnyama.
I-classic engafi yokulala kahle ebusuku
Itiye le-Peppermint ingenye yezindlela ezingabizi kakhulu zokuthulisa izinzwa zakho futhi ulale. Ikhulula ngokuphelele ukucasuka nokukhathala futhi ijwayele ukucindezeleka kwegazi futhi ithuthukise ukusebenza kwepheshana lesisu. Ukuze uthole inzuzo enkulu, itiye kufanele ifakwe okungenani imizuzu emi-5, uthele ingcosana ye-peppermint ngezingilazi ezi-2 zamanzi.
Isiphuzo esizothuthukisa ikhwalithi yokulala
Umnikazi werekhodi wokuqukethwe kwamaphilisi okulala emvelo i-tryptophan ijusi ye-cherry yemvelo. Ingathuthukisa ikhwalithi yokulala. Ukuze uthole ukulala okwengeziwe, kufanele uphuze njalo isiphuzo izikhathi ezi-2 ngosuku. Ama-cherries amuncu azoba nomphumela omuhle kakhulu, athuthukise ukukhiqizwa kwe-melatonin.
