Phantse wonke umntu unengxaki yokulala ngoku. Ngamanye amaxesha kungenxa yokuba siye sayitya kakhulu icaffeine emini ngamanye amaxesha luxinzelelo okanye ixhala elisigcina ubusuku bonke.
Sifuna ukulala ngokunzulu, ukuphumla, nokubuyisela kwimeko yesiqhelo Ukuhlala usempilweni, kwaye ukuqaqanjelwa bubuthongo kuyenzeka xa kusenzeka rhoqo.
Ukungalali ngokwaneleyo kwimizimba yethu ngeendlela ezininzi, ukusuka ekuhlekeni neyethu amanqanaba e-serotonin Ukuchaphazela amajoni ethu omzimba.
Xa iihormoni zethu zikhutshelwa ngaphandle ngenxa yokungalali, sifumana ubunzima, sithambekele ngakumbi kuxinzelelo noxinzelelo, kwaye kwaneenkqubo zethu zentliziyo ziyahlupheka.
Funda ukuze ufumane into onokuyenza ngaphambi kokuba ulale ubuthongo obunzulu kunye nokuphumla.
Misa ixesha lesikrini iiyure ezi-2 ngaphambi kokulala
Ukuba uthanda ukufunda ngaphambi kokulala, kulungile… kodwa qiniseka ukuba ufunda incwadi eprintiweyo, eyiphepha kune-iPad yakho okanye i-Kindle.
Ukukhanya okuluhlaza okwesibhakabhaka (ubude obufutshane bokukhanya obucebile) obukhutshwa zizixhobo ze-elektroniki kubonisiwe ukuphazamisa isingqisho sendalo somzimba.
Xa ufunda iincwadi kwizikrini, uya kuba nexesha elinzima ngakumbi lokulala, kwaye amanqanaba akho e-melatonin aya kuba sezantsi. Uyakulala ngokulula, kwaye uvuke uziva unamaxhala.
Ukuxinzezeleka kwakho kunye nokuqaphela kuya kuncitshiswa, kwaye amajoni akho omzimba aya kuchaphazeleka. Usenokufumanisa ukuba unguye ukufumana ubunzima ngokulula ngakumbi.
Amandla akho okusebenza kunye nemveliso nayo iya kuchaphazeleka, eya kuthi inyuse uxinzelelo, ethi ichaphazele umgangatho wobuthongo bakho… isangqa esibi.
Kubaluleke ngokukodwa abantu abatsha ukuphelisa ixesha lescreen ngaphambi kokulala, njengoko bafuna ukulala ngokufanelekileyo ngaphezulu kunabantu abadala. Abantwana abangalali ngokwaneleyo banobunzima bokufunda esikolweni kwaye babonisa amanqanaba aphezulu oxinzelelo.
Olu phononongo Ukusuka eBoston's Brigham kunye neSibhedlele sabaseTyhini kubonise iziphumo ezothusayo emva kwesifundo seeveki ezimbini kubathathi-nxaxheba abafunda kwizikrini ngaphambi kwexesha lokulala.
Cima zonke izikrini zokuvelisa ukukhanya zicime iiyure ezi-2 ngaphambi kokulala. Oku kubandakanya iiTV, iilaptops, iiPads, iiindidi, kunye neefowuni.
Sukunikezela kwisilingo sokujonga iitekisi zakho njengoko ukhukuliseka uphuma ngaphandle 'koloyiko lokuphoswa.' Leya miyalezo iya kuhlala ikho kusasa. Ukulala kwakho kunye nokuphila kakuhle kubaluleke kakhulu.
2. Tsiba iCaffeine Emva kwentsimbi yesibini
Uninzi lwethu luxhomekeke kwiikomityi zekofu ezingapheliyo (okanye iti) ukuze ugqibe usuku. I '3 emva kwemini.' islump ”yinto yokwenene, apho sihamba-hamba khona emsebenzini siphinde sinqonqoze i-espresso ephindwe kabini ukusinika amandla nge-‘ til 5.
Oku kudala umjikelo okrelekrele ngokwenene apho sibambene khona emva kwexesha kunokuba kufanelekile. Oku ke kusibangela ukuba silale ngokwaneleyo, kungoko sifuna i-caffeine engakumbi ngosuku olulandelayo, njl.njl.
kutheni abafazi beshiya amadoda abathandayo
Tsiba emva kwemini iziselo ezine-caffeine kwaye ujonge iijusi eziphilayo endaweni yoko. Imifuno yemifuno ngokukodwa inokukunika amandla okonyusa ii-enzymes zokukugcina uqhubeka. Ukuba awuzithandi ezo, zama ezinye iziselo eziphilayo ezifana nekombucha okanye kefir.
Oku akuyi kuphazamisa ixesha lendalo lomzimba wakho lokuphefumla umoya, ke uya kuba nakho ukulala ngexesha elifanelekileyo kwaye ufumane ukuphumla okuqinisekileyo.
3. Yenza iYoga enobusuku okanye i-Tai Chi
Ukuzivocavoca ngobumnene kunokukunceda ukhulule uxinzelelo kunye noxinzelelo losuku ukuze ube nokuhla ngokulula ngakumbi.
Siyaqina ngokuhamba kwemini, kwaye olo xinzelelo lunokusigcina ebusuku, lubonakalise iintlungu zokudibana kunye nezihlunu.
Ngokwenza ukuzolula kancinci kunye nokuhamba kancinci, okunenjongo, sisebenza ukuba uxinzelelo luphume emzimbeni wethu.
Abantu abaxhalabileyo ngokwendalo bathambekele ekuhluphekeni ngenxa ye-hyperarousal kunye ne-hypervigilance, ke impendulo yabo 'yokulwa okanye yokubaleka' iphakanyisiwe.
I-Yoga kunye ne-tai chi inceda ukuzola la mazwe avuselelweyo, avumela umzimba wakho ukuba usete kwakhona kumanqanaba okuzola, asempilweni. Zilungile nazo kukugcina kumzuzu , unjalo ungajongi izinto awunakulawula.
Zolula, phefumla, phumla. Lala.
4. Bambelela kwiShedyuli yokulala rhoqo
Injongo yokuziqeqesha ukuba ulale kwaye uvuke ngexesha elifanayo yonke imihla, nangeempelaveki.
Ngoku ka ikliniki yaseMayo , umntu omdala oqhelekileyo wenza ngcono malunga neeyure ezisi-7 zokulala, ke cwangcisa ixesha lokulala ukuze uhambisane nalo naliphi na ixesha olifunayo lokuvuka ukuze ufumane abantwana esikolweni kwaye / okanye wena ngokwakho ukuba usebenze ngexesha.
Yiya ebhedini, kwaye ukuba akwenzi njalo ndilale kungaphelanga isiqingatha seyure okanye, shiya igumbi lakho lokulala wenze into eza kukuhlaziya. Zama kwakhona. Phinda ude udlule.
Ekugqibeleni, umzimba wakho uya kufunda ukuba ewe, eli lixesha lokulala, kwaye uya kuziphatha ngokufanelekileyo.
5. Yenza iAromatherapy Icandelo lesiko lakho lokulala
Amakha afana ne-lavender kunye ne-clary sage ayaziwa ukuphumla abantu ukuze bakwazi ukulala kamnandi ebusuku.
Abanye banokuba yi-adaptogenic, oko kuthetha ukuba baya kuba neziphumo ezahlukeneyo kubantu abohlukeneyo. I-Ylang ylang kunye nejasmine, umzekelo, zinokuphumla okanye zinike amandla abantu, kuxhomekeke kwikhemistry yomzimba wabo eyahlukileyo.
Ilavender ingakumbi inceda ukulala ukunciphisa uxinzelelo lwegazi nokuzola ixhala.
Abanye abantu bakhetha i-chamomile, nangona abantu abane-ragweed allergies kufuneka bayiphephe, njengoko ezi ntlobo zimbini zinxulumene kwaye zinokubangela iimpendulo ezifanayo.
Zama ngeendlela ezimbalwa ezahlukeneyo, nokuba une-aromatherapy diffuser, okanye ngokutshiza igumbi lakho nge-aromatherapy spray. Bona ukuba zeziphi ezisebenza kakuhle kuwe, kwaye uzibandakanye kwisithethe sakho sasebusuku.
6. Cinga iHerbal okanye iMelatonin Supplement
I-chamomile ekhankanywe ngasentla inokuba luncedo oluhle lokulala, ukuba awungekhe uxabane nayo. Iti eyenziwe ngayo, okanye enye imifuno yokuthomalalisa efana ne-catnip, i-kava-kava, i-hops, okanye i-valerian, inokunceda umzimba wakho uphumle kwaye ulale ubuthongo.
Yenza ikomityi iiyure ezimbalwa ngaphambi kokuba ulale, malunga nexesha lokucima ifowuni yakho. Yikhumbule njengoko uyisela, kwaye ube nombono wobushushu obuzolisayo obuhamba kancinci ujikeleze umzimba wakho, uphumle kwiinzwane ukuya entlonzeni.
Isongezelelo seMelatonin sinokunceda, kodwa kufuneka sisetyenziswe okwexeshana kuphela. Ufuna umzimba wakho uvelise kwaye ulawule eyayo i-melatonin, ungaxhomekeki kwiipilisi.
Ukuba ukuwo nawaphi na amayeza, jonga ugqirha wakho ngaphambi kokuba uthathe nayiphi na kwezi ukuze uqiniseke ukuba akukho kungqinelana namayeza okanye izongezo ezichazwe apha.
7. Thatha ibhafu eshushu iyure ngaphambi kokulala
Nangona i-massage enzulu, kunye nokuphumla ilungele ukwehla ukuze ulale, ibhafu eshushu isebenza ngokufanayo. Ngokunokwenzeka nokuba ngcono. Ukuntywiliselwa emanzini ashushu kuyayiphumuza imisipha yakho kunye neecocoo kukuthamba, ukukhulisa ubushushu.
Ngcono nangoku, ukupholisa kula bhafu kunika isingqisho sakho se-circadian iintloko ukuba lixesha lokulala. Oko kusibangela ukuba siwele kwimowudi ecothayo ekufuneka silale kuyo ngokufanelekileyo, apho iintliziyo zethu kunye namazinga okuphefumla ehla ukuze sikwazi ukudlula kwilizwe lamaphupha.
Ukuba uthanda iibhafu zebhabhu (okanye nayiphi na imveliso enamakha), thintela ukuvuselela izivumba ezinje nge-citrus okanye nantoni na emnandi / eswekile. Cwangcisa i-lavender okanye i-sandalwood, eyaziwa ukunciphisa uxinzelelo kunye nokuphumla kwezihlunu.
Unokuthanda (inqaku liyaqhubeka ngezantsi):
- Uvuka njani kwangethuba kwaye ulumke, nokuba uyakuzonda kusasa
- Ukulala kuyichaphazela njani imood (kwaye kungenjalo) kunye nento onokuyenza ngayo
- Ukuba uziva udiniwe emsebenzini, zama ukwenza ezi zinto zili-11
8. Sebenzisa igumbi lokuhlamba kanye phambi kokulala
Ukuvuka ebuthongweni obunzulu kuba kufuneka uchame kuyothusa. Iphazamisa umjikelo wakho wokulala, kwaye unokugqibela ngokuvuswa ngokupheleleyo nangaliphi na inani lezinto.
Inja yakho inokubona ukukrokra kwakho ebusuku njengethuba lokudlala, okanye unganyathela isiqwenga somthi kwaye ujikeleze, ufunge, ngaphambi kokuqhwalela ebhedini.
Sebenzisa izibonelelo ngaphambi nje kokuba ulale kunciphisa amathuba okuba uvuke ngeeyure kwaye ungakwazi ukubuyela ekulaleni.
Nali icebiso: musa ukusela izinto ezininzi ezingamanzi kwiiyure ezimbalwa ezidlulileyo ngaphambi kwexesha lakho lokulala. Oko kuyakunceda nokuthintela ukutyelelwa kwindlu yangasese ezinzulwini zobusuku.
9. Yenza igumbi lakho lokulala libe yindawo efanelekileyo yokulala
Gcwalisa igumbi lakho lokulala ngeeduvethi, imiqamelo emnandi, amakhethini amnyama… nantoni na oyifunayo ukuze uhlale kamnandi kwaye ndikhululekile njengoko kunokwenzeka .
Ukulala kwindawo ethe cwaka kubaluleke kakhulu. Ukuba uhlala kwindawo yasezidolophini apho ungcoliseko lwengxolo oluvela kukugcwala kwabantu lukugcina ebusuku, cinga ngokutyala imali kumvelisi wengxolo omhlophe ukuyikhusela.
Izifundo njengale bonisa ukuba ukubhencwa kwengxolo ekwisantya esiphantsi kunye nengxolo yezithuthi kuthintela ukuba singalali ngokwaneleyo, ngokuzolileyo. Banegalelo kuwe (kunye / okanye iqabane lakho) ekubeni zii-grumpypants ezifanelekileyo kusasa.
Kwakhona, zama ukunqanda ukwenza igumbi lakho lokulala libe yindawo eneenjongo ezininzi. Ukuba usebenza ekhaya, setha iofisi yasekhaya kwelinye igumbi, okanye usebenze kwigumbi lokutyela / kwitafile yasekhitshini. Musa ukuzisa i-elektroniki kwigumbi lokulala konke, ukuba kunokwenzeka.
Uya kuqeqesha ubuchopho bakho ukudibanisa elo gumbi kunye nokuphumla kunye nokuphumla, ngoko ke ngokwendalo uya kulala nje ngokuba ulapho. Ezothando nazo, ezinokuthi zilunge kwimikhwa yakho yokulala.
10. Ukwabelana ngesondo ngaphambi nje kokulala
Ukwakha kule ngongoma ingentla, ukulala ngesondo ngaphambi kokulala Unokwenza imimangaliso ukukunceda ulale. Ikhupha i-dopamine kunye ne-oxytocin, kwaye ikhuphe uxinzelelo kunye noxinzelelo. Kubafazi, ukonyusa i-estrogen ekhutshwe emva kwe-orgasm kuphucula ukulala kwe-REM.
Awunakulimaza ukuzama kwaye ubone ukuba kuyasebenza, akunjalo?
11. Pholisa Igumbi lakho lokulala Phantsi
Uyazi ukuba ngexesha lasehlotyeni uphela uphihliza ujikeleze kuba kushushu kakhulu ukulala? Kungenxa yokuba iqondo lobushushu lomzimba wakho lifuna ukuhla kancinci ukuze ukwazi ukuphumla ngokufanelekileyo.
Ngokwendalo sicwangciselwe ukuvuka ngokukhanya, njengoko imini ifudumala, emva koko silale xa kusiba mnyama kwaye amaqondo obushushu esihla.
Ukuhlala kumakhaya obushushu- kunye nokulawulwa kokukhanya apho yonke into ihlala ihleli kuthetha ukuba asihambelani nokukhanya kwendalo kunye nemijikelezo yeqondo lobushushu.
Kananjalo, kufuneka sisebenzise inkqubo yethu yokubonisa indawo yangaphandle. Ukuba kunokwenzeka, inkqubo yakho yokulahla isidanga okanye iiyure ezimbini emva kwesidlo sangokuhlwa, kwaye uqiniseke ukuba igumbi lakho lokulala alifudumali kune-70F / 21C.
Oku kukhuthaza umzimba wakho ukuba ukhulule i-melatonin, ethi (njengoko kuchaziwe ngaphambili) yazise umzimba wakho ukuba lixesha lokulala.
12. Ukukhaba izilwanyana zasekhaya ngaphandle kwegumbi lokulala
Kungaba mnandi ukumbamba uMnu Fluffles njengoko ulala, kodwa izilwanyana zinokuthintela umjikelezo wakho wokulala, kunokuba uncede.
Amakati aziwa ngokuhamba phezu kwakho nangaliphi na ixesha emini okanye ebusuku, kwaye anokukuvusa ngokutsiba ngaphandle nangaphandle kwebhedi usebenzisa ibhokisi yenkunkuma.
Izinja ziyakwazi ukuphazamiseka kwaye ziqale ukukhonkotha ngomsindo omncinci, uthathe ibhedi yakho ngokupheleleyo, okanye ukukhaba xa bephupha kakubi.
Imivundla, ukuba sebusuku, inokuthatha isigqibo sokusebenzisa ibhedi yakho njengesiqalo esine-impromptu.
Ewe, siyabathanda abahlobo bethu bezilwanyana, kodwa siya kubathanda kakhulu ngakumbi ukuba abasigcini ubusuku bonke.
ungamhoyi njani ukuze ufumane ingqalelo yakhe
13. Bhala kwiJenali yombulelo
Izifundo zingqine oko ukubhala izinto ezimbalwa onombulelo ngazo kuba inokukubeka kwindawo entle xa ukhukuliseka.
Akunyanzelekanga ukuba ubhale isaga nokuba: yimigca embalwa edibanisa izinto ezintle ezenzekileyo ngala mini.
Ukuthatha imizuzu eli-10 ukuya kwezi-15 ukubhala phantsi kunokunciphisa iingcinga kunye nexhala onalo, endaweni yoko uphakamise umbono wakho uye kuloo nto ngakumbi okuhle .
Kwelinye icala, awuyi kuhlala uvukile ngoxinzelelo kunye nokucaphuka: uyakucinga ngokucinga ngezinto ezintle, kwaye wazi ukuba uya kuba namava kuzo ngomso.
Kuhlala kukho into onokubulela ngayo, akunjalo?
14. Camngca
Kubonakala ngathi ukucamngca kuthathelwa ingqalelo malunga nawo wonke umcimbi, kwezi ntsuku, kodwa kukho isizathu soko.
Esinye sezizathu ezibangela ukuba abantu babe nobunzima bokulala ebusuku kungenxa yokuba abakwazi bayeke iingcinga zabo ekubalekeni .
Banokuxinezeleka malunga nexhala lobudlelwane, iingxaki zemali, imiba enxulumene nomsebenzi, okanye ukukhathazeka ngenxa yento engathandekiyo abayithethileyo ethekweni kwibanga le-10.
Ezi ngcinga zibhadulayo ziseta ukubetha kwethu kwimowudi yokulwa okanye ukubhabha engalunganga kwaphela ukuba ulale kamnandi ebusuku.
Xa ucamngca, ujolise ngokupheleleyo kumzuzu wangoku. Akukho elidlulileyo, akukho elizayo, akukho xhala, akukho ntloni. Isingqisho esicothayo sokuphefumla kwakho, uvumela naziphi na iingcinga zihambe ngokukhululekileyo ngaphandle komgwebo.
IHarvard Medical School icebisa ukuba abantu bacamngce imizuzu engama-20 ngosuku ukufumana izibonelelo eziphezulu. Bacebisa ukuba ukhethe isandi esifutshane okanye igama (elifana no 'Om' okanye 'uxolo'), okanye umthandazo omfutshane okanye ibinzana, ulitsho ngokuvakalayo- cwaka - njengoko ukhupha umphefumlo.
Ukuba unobunzima ngale nto, zama ukucamngca. Ungazifumana ii-oodle zazo kwiYouTube: jonga nje enye ibaliswa ngumntu onelizwi olifumanayo limnandi kwaye liphumle, kwaye mabavumele ukuba bakuthethe ngokubona kakuhle kunye neendlela zokuphefumla.
Abantu abahlukeneyo basabela kubuchwephesha obuhlukeneyo, ke zama indibaniselwano eyahlukileyo ude ufumane eyona isebenza ngcono kuwe.
Unokwenza okungcono ngeyoga / i-chamomile iti / umbulelo wokuziqhelanisa nejenali, ngelixa omnye umntu enokukhetha ibhafu eshushu / i-aromatherapy / imbono yokucamngca.
Eyona nto ibaluleke kakhulu, nceda uziphathe kakuhle xa ufunda ukusebenza nomzimba wakho ukunceda uphumle. Endaweni yokuba ulwe nayo okanye uzigxeke, yamkele into oyiyo, kwaye usebenze ngayo. Ukuba uthe qwa ngo-2 kusasa, yamkele ukuba uvukile endaweni yokuzixakekisa ngokuba uzodinwa njani ngomso.
Yiya emsebenzini kwipuzzle yamagama, hlala ngaphandle okwexeshana, ugone isilwanyana sakho, emva koko uye kulala xa uziva udiniwe. Gxila ngakumbi ekuphumleni nasekuphumleni, endaweni yokuzama ukugxila ekulaleni, nokuba kunjani.
Izinto ezimangalisayo zenzeka xa sisebenza ngomoya wentsebenziswano emnene, nokuba ikunye nathi.
