10 Ukukhulelwa Iingcebiso zokulala

Kunzima ukulala xa ukhulelwe, kodwa kubaluleke kakhulu!

Ngexesha lokukhulelwa, akuqhelekanga ukulwa nokuphazamiseka kokulala. Ininzi, ezi ziphumo zokuxhalaba kunye nokuxinezeleka, ukuguquka kwe-hormonal, kunye nokukhathazeka ngokomzimba. Njengoko ukukhulelwa kwakho kuqhubeka, unokufumanisa kunzima ukufumana indawo epholileyo, okanye ufanele uphakame amaxesha amaninzi ebusuku ukuze ungabi nantoni yakho.

Kodwa kha thazeka! Funda amacebiso ethu ukuze ulale ubuthongo obuhle kwaye bukhulu ngakumbi, kwaye ukuphumla okubuhlungu umzimba wakho kunye nengqondo kufuneka ngeli xesha.

1. Phuza!

   Phuza amanzi amaninzi emini, kodwa usike phambi kokulala ukunciphisa ukuhamba ngokuhlwa.

2. Hlala uqhubeka.

   Ukuzivocavoca rhoqo kwimpilo efanelekileyo, kunye nokuphucula umjikelezo (ngaloo ndlela unciphisa iincampu zomlenze wobusuku ). Gwema ukusebenzisa ixesha elide kwimini - ukukhutshwa kwe-adrenaline emzimbeni wakho onokuhlala uphaphile ebusuku.

3. Ukunciphisa uxinzelelo kunye nokuxhalabisa.

   Ukuxinezeleka kunye nokuxhalaba yizona zinto eziphambili ekukhuseleni ubuthongo obuhle. Khumbula ukuba ukukhathazeka akunakukunceda, kodwa ukuthetha ngeengxaki zakho kuya kuba. Fumana umhlobo okanye oqeqeshiweyo onokukuphulaphula nokukunceda ukuba kukho imicimbi ebomini bakho ebangela ukuba uxhalabele okanye uzive ukhululekile.

4. Ngena kwisimo.

   Ukuba usungula inkqubo yokuhlwaya ehambelanayo, ephuculayo kwaye ekhuphayo, uya kukwazi ukuphumla kwaye uhambe ulale ngokukhululeka. Njengoko ixesha lokulala lihamba, zama izithethe ezimbalwa ezifana nokusela indebe ye-cafeine-free okanye ubisi olufudumeleyo, ufunde isahluko sencwadi enomdla, uthatha ishati efudumeleyo usebenzisa i-gel edizayo, uhlambe ihlombe, okanye ubeke iinwele zakho kakuhle.

1. Ngena kwindawo.

   Ngethuba lekota yesithathu, ulale ngecala lakho lesobunxele ukuvumela ukuhamba kwegazi okugqithiseleyo kumntwana kunye nesisu sakho kunye nezintso. Gwema ukulala phantsi kumqolo wakho ixesha elide.

2. Gcina ukuguguza.

   Ukuthintela ukubola, musa ukuhlalisa kude kube ngu-1-2 emva kweeyure emva kokutya. Ukuba ukutshabalalisa ingxaki, ulala nekhanda lakho liphakanyiswe emilenzeni. Kwakhona, gwema i-spicy, acidic (njengemveliso yamatamatisi), okanye ukutya okuthosiweyo njengoko kungabonakalisa iimpawu ezinzima.

1. I-Nap ngexesha lemini.

   Ukuba awufumani ukuphumula ngokwaneleyo ebusuku, thatha i-nap ukuze uncede ukunciphisa ukukhathala . Fumana indawo ethule, kwaye uphumule nangona i-hora yeeyure kuphela.

2. Ukuxhasa umzimba wakho.

   Sebenzisa umzilo wokuzikhusela okhethekileyo okanye umlotha rhoqo ukuxhasa umzimba wakho. Ukuze ududuze, zama ukulala kwicala lakho ngomnye umlotha phantsi kwebhokhwe lakho kunye nomnye phantsi kwesisu sakho.

3. Jonga ukutya kwakho.

   Ukuphelisa ngokupheleleyo i-caffeine kunye notywala ukukhusela ukulala . Ukuba isicefezi sinengxaki kuwe, zama ukutya ukutya okuqhelekileyo (njengabantu abaqhawulayo) kulo lonke usuku. Ukugcina isisu sakho sigcwele isisitye sinceda ukugcina isicatshulwa. Yidla ukutya okunokulinganisela. Akukuphela nje oku kubalulekile kuwe nempilo yengane yakho, kodwa ukufumana izondlo ezifunekayo kunokukunceda uhlale unelisekile kwaye ungathandabuzeki ukuhlaselwa "ebusuku" okungafaka isandla ekuphumeni nasekugqabeleni xa ulala.

4. Fumana uncedo.

   Jonga ugqirha wakho ukuze ucebise ukuba ukulala kuqhubeka. Ngoku ngakumbi kunanini na kubalulekile ukufumana konke okufunayo!