Iindlela ezi-3 zokunqwala ngokukhawuleza

Umxholo

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"Yonke into esuka kuxinzelelo lobushushu bomzimba inokukugcina ujula kwaye ujika," utshilo uCarol Ash, D.O., umlawuli wezonyango kwikliniki yokulala yoBomi kwiziko lezoNyango laseSomerset eNew Jersey. Ngethamsanqa, olu phando lubonisa ukuba ungaqala njani ukulala ngokukhawuleza, akukho zibalo zeegusha okanye iindlela zokulala eziyimfuneko.

1. Fudumeza iinyawo zakho
   Yintoni ekugcina uhleli ehlotyeni mhlawumbi igumbi elinomoya ongcolileyo. Slip kwiikawusi ezithile: Uphononongo lwakutshanje kwiPhysology kunye nokuziphatha kufumanise ukuba ukunxiba kwabo ebhedini kulungelelanisa ubushushu bomzimba, okukuvumela ukuba ukhawuleze uvale iliso.
2. YIDLA ISANDLA SOKUQALA
   IiCarbs zinokubangela ukulala ngokwandisa amanqanaba obuchopho beekhemikhali ze-serotonin kunye ne-tryptophan, ngokophando kwi-American Journal of Clinical Nutrition. Isiqingatha sekomityi yecereal eyomileyo okanye iikuki ezimbalwa ezine-lowfat kwiiyure ezine ngaphambi kokulala kufuneka zisebenze ngaphandle kokongeza iikhalori ezininzi.
3. FUNDA IBALI LAKHO LOKULALA
   Inqaku lencwadi okanye lemagazini elibandakanyekayo linokukunceda ukuba ukhululeke kwezo z. Abaphandi base-Australia bafumanise ukuba abantu abanoxinzelelo okanye abaxhalabileyo baphumla lula xa bephazanyiswa ziinkxalabo zabo.

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