I-11 GIFs yokuNceda abantu abangakwaziyo ukulala

Umxholo

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Ukungalali ebusuku kuyamunca. Ngokukodwa, okomzuzwana oqonda ukuba ngu-3: 30 kusasa kwaye ubelele ungalindanga ujonge nje eluphahleni kwezi yure zintlanu zidlulileyo.

Ngethamsanqa, sineendlela ezili-11 zokukunceda uyeke ukukhathazeka kwaye ukhawuleze ngokukhawuleza.

Nciphisa izibane

Njengokuba ixesha lokulala lisondela, umzimba wakho uqala ukuvelisa i-melatonin, ihomoni exelela umzimba wakho, Hayi wena, lixesha lokulala. Kodwa izibane ezikhanyayo zinokuphazamisa kwaye zikhohlise ingqondo yakho ekucingeni, Yhu, ayikabi lixesha lokulala okwangoku. Ke ngoko betha isitshixo se-dimmer (okanye ngcono okwangoku, cima izibane ongazisebenzisiyo). Yeyona ndlela ikhawulezayo yokwenza imveliso yehomoni kunye nokuseta imo yokozela.

Cima ifowuni yakho

Kusebenza imithetho efanayo: Gcina ukuskrola kwe-Instagram kusasa kwaye wenze isithintelo sobuchwephesha Nangona Imizuzu engama-60 ngaphambi kokulala. Zonke izixhobo ze-elektroniki (ewe, ukubalwa kwabafundi be-e) zikhupha ukukhanya kweblue-aka anti-melatonin. Endaweni yoko, thatha ikopi yephepha laloo ncwadi ubufa ukuyifunda okanye utshintshe iTV yakudala (ucinga ukuba awuhlali i-intshi ezilishumi ukusuka kwesikrini, kunjalo).

Jonga iTemperature yeGumbi

Indawo emnandi yokozela kamnandi ngamaqondo angama-65 apholileyo. Lungisa i-air conditioner yakho ngokufanelekileyo.

Vala iwotshi yakho

Yiza, ngaba kukho enye into ehlekisayo kunye noxinzelelo kunokujonga rhoqo kwaye ubone imizuzu yokungalali idlula? Khusela amehlo akho ekukhanyeni-kunye noxinzelelo-ngokugquma ubuso bewotshi ngaphambili ukhwela ebhedini.

Ngapha koko, gquma konke ukuKhanya okukuMoya

Ingaphezulu nje kwewotshi yakho ekugcinayo: Kukukhanya kwebhokisi yentambo, ukutshaja kwelaptop yakho okanye ifowuni yakho ihlala iqhwanyaza kwaye icima ngezilumkiso. Ezi zinto ziphazamisayo zincinci zichaphazela isingqisho sakho kwaye, kumgangatho wokulala kwakho.

Zama indlela yokulala

Emva kosuku olude noluxakekileyo, indlela yokuzola inceda ingqondo yakho iyeke ukubhuza. Hlamba ubuso bakho, nxiba imaski yobuhle okanye uthathe ishawa (izifundo zibonisa ukuba umphunga ubangela ukuba umzimba wakho uvuke, emva koko ulahle, ubangele ukuziva ulala).

Nxiba iimpahla ezimnandi kunye neekawusi

Ukusuka kwilaphu ukuya kokulingeneyo, into oyinxiba ebhedini imicimbi. Khetha iimpahla ezinokuphefumla (umqhaphu ehlotyeni; i-flannel ebusika) kunye nokulungela ukukhululeka ukuze ungafudumali ngelixa ulele. Kwaye ukuba iinyawo zakho ziziva zibanda, ziphosa kwiikawusi-i-layer eyongezelelweyo inceda ukuphucula ukujikeleza kwimida yakho, isikhalazo esiqhelekileyo sokulala.

Khetha iNkqubo yoBala ethomalalisayo

Uphando lubonisa ukuba ukuthomalalisa imibala kunceda ukulala ngokukunceda uphumle. Oku kuthetha ukuba kuya kufuneka uhombise igumbi lakho lokulala kwiithoni ezingathathi hlangothi kunye nezithulisiweyo ngokuchasene ne-shades ephezulu kunye nephilayo. Cinga i-periwinkle eluhlaza okwesibhakabhaka okanye i-lavender ngokuchaseneyo nelanga elityheli okanye elipinki eliqaqambileyo.

Yabela umsebenzi wasekhaya kwiNgqondo yakho

Hayi, oku akuthethi ukuba ujonge uluhlu lwakho lwezinto oza kuzenza. Yiza nezinto zokuyila kunye neziphazamisi zokuzonwabisa ukuze ususe ingqondo yakho kwimisebenzi yangoku. Umzekelo, uceba ibali elitsha kumdlalo weTV owuthandayo. Okanye ngcono nangoku, ukucwangcisa iholide yakho yamaphupha.

Cinga ngokuzolileyo ngokuzola

Okwangoku asikwazi ukulala, sithe cwaka nge-Calm, usetyenziso olunikezela izandi zokuphumla ezinje ngemvula kunye namaza aqubayo ukugxotha iingxolo eziqhelekileyo zekhaya ezinje ngeebhodi zeebhodi zalapha ekhaya… kunye nabayeni babo.

Zama i-4-7-8 Exercise

Ukuba konke okunye kuyasilela, ingcali yezempilo uGqirha Andrew Weil ufunga ngale ndlela yokuphefumla ukunceda ingqondo nomzimba wakho uphumle. Isebenza njani: Ngelixa ulele ebhedini, khupha umphefumlo ngokupheleleyo ngomlomo wakho; emva koko, vala umlomo wakho kwaye uphefumle ngeempumlo zakho ukubala ezine. Bamba umphefumlo wakho ngamanani asixhenxe uze uphefumle umoya kwakhona ngamanani asibhozo. Phinda amaxesha amathathu ngaphezulu-ucinga ukuba uvukile ixesha elide.

Eli nqaku lavela ekuqaleni njenge-11 Iindlela zokulala ngokukhawuleza kwiPureWow.

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