Iindlela ezi-6 zokunyusa ukulala kwakho ngobuhle nge # WokeUpLikeLolu Lusu

Umxholo

• Indlela ubuthongo obuchaphazela ngayo ulusu lwakho
• 1. Fumana ubusuku obuzeleyo bokulala
• 2. Hlamba ubuso bakho phambi kokuba ujike
• 3. Sebenzisa into yokuthambisa ebusuku uze ubeke iglasi yamanzi kwitafile yakho esecaleni kwebhedi
• 4. Lala ngomqolo okanye usebenzise umqamelo okhethekileyo
• Ulusu-olukhethekileyo i-pillowcases ukuzama:
  
• 5. Nyusa intloko yakho
• I-wedge yomqolo ethandwayo
  
• 6. Hlala kude nelanga ngelixa usenza isithonga
• Yamkela ubuthongo obunempilo njengendlela yolusu olusempilweni

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Nantsi yonke into ofuna ukuyifumana malunga nokulala kwesandi kunye nolusu olumangalisayo.

Senza okuninzi ukwenza ulusu lwethu lubonakale lukhulu kusasa. Izixhobo zethu zokuhlambela zixinene nayo yonke into ukusuka kukhathalelo lwesikhumba esinezinyathelo ezili-10 ukuya kwisiseko seFenty, okanye iAmazon yakutshanje ikhupha iimveliso zobuhle ezicocekileyo.

Kodwa kuthekani ukuba enye yezona mfihlo zinkulu kulusu olungcono yayilula njengokubeka phantsi kunye nokulala kancinci? Emva kwayo yonke loo nto, umzimba wethu awuyeki ukusebenza-ngakumbi xa silele.

Kuyavela ukuba kukho isuntswana lophando kunye nesayensi ngasemva kwengcinga yokuphumla kobuhle. Ukulala kuxa ezinye zezona zinto zibaluleke kakhulu ngaphakathi- kunye ne-epidermal-ukubuyela kwakhona kwenzeka!

Ngelixa kungafanelekanga ukuba ulahle ngokupheleleyo inkqubo yakho yokunakekelwa kwesikhumba emini ngenxa yokufumana ezinye zeZzz, kukho iindlela ezithile ezilula zokwandisa ulwalamano lwakho lokulala ulusu ngeziphumo zasekuseni.

Indlela ubuthongo obuchaphazela ngayo ulusu lwakho

Ungaphantse uxelele kwangoko ukuba ukufumana ubusuku obuhlwempuzekileyo bokulala ayenzi ukuvuka-ngathi-oku kuyamangalisa ebusweni bakho. Uphando lude luthi ubusuku obunye bokungalali kakuhle kunokubangela:

• iinkophe ezijingayo
• amehlo adumbileyo
• izangqa ezimnyama ezingaphantsi
• ulusu olumhlophe
• imibimbi engaphezulu kunye nemigca emihle
• iikona ezingaphezulu zomlomo

Isifundo se-2017 sifumanise ukuba iintsuku ezimbini zokuthintelwa kokulala zichaphazele kakubi umthathi-nxaxheba obonakalayo, impilo, ukulala kunye nokuthembeka.

Ke, oko kubonakala ngathi ngumcimbi wobusuku bonke kunokuguqula kube yinto esisigxina.

Okokuqala nokuphambili, kuya kufuneka uqonde ukuba ukulala lixesha apho umzimba wakho uzilungisa ngokwakho. Oku kuyinyani kwi-epidermis yakho njengoko kunjalo ngengqondo yakho okanye izihlunu zakho. Ngexesha lokulala, ukuhamba kwegazi kwesikhumba sakho kuyanda, kwaye ilungu lakha kwakhona i-collagen kunye nokulungisa umonakalo kwi-UV exposure, ukunciphisa imibimbi kunye nemibala yobudala.

Okwesibini, ukulala lixesha apho ubuso bakho bungena ngokuqinisekileyo ekudibaneni nezinto ngokungqonge ixesha elide, ngakumbi ukuba ufumana iiyure ezisixhenxe ukuya kwezisixhenxe ubusuku ngabunye.

Cinga ngako: Ubuso bakho ngokuchasene nokurhabaxa, ukomisa ikotoni kwisinye kwisithathu sobukho bayo kunye nokuvezwa elangeni kangangeeyure ezimbini ezingakhuselekanga kunokwenza inani ekubonakaleni nakwimpilo yolusu lwakho. Nantsi into onokuyenza ukunceda ukunika ulusu lwakho ukuphumla.

1. Fumana ubusuku obuzeleyo bokulala

Eyona ndawo onokuthi uqale kuyo ulusu lwakho-kunye nempilo yakho iyonke-kukufumana inani elicetyiswayo lokuphumla busuku ngabunye.

Iziphumo zokungalali kakuhle kolusu lwakho zininzi kwaye zibalulekile, kubandakanya:

• ulusu ukuba
• Ulusu olungapholiyo kunye noxinzelelo lwendalo njengokuvezwa lilanga

Ngamanye amaxesha unokuba nosuku ongahambanga ngalo kodwa kuya kufuneka ulinganise iiyure ezisixhenxe ukuya kwezisi-9 zokulala. Ukuba uyazibuza ukuba ungayibuyisela njani kwakhona iwotshi yakho yangaphakathi kwaye ufumane ukuphumla, zama ukulala ngeempelaveki ngokulandela isikhokelo seentsuku ezintathu sokulungisa.

Unokulandelela ukulala kwakho kunye ne-tracker yokomelela komzimba.

2. Hlamba ubuso bakho phambi kokuba ujike

Siye safumanisa ukuba ukulala yindlela eqinisekileyo yomlilo yokunceda ulusu lwakho luzilungise: ukuhamba kwegazi kuyanda, i-collagen yakhiwa kwakhona, kwaye izihlunu ebusweni bakho ziyayekelela emva kosuku olude.

Kodwa ukulala ngobuso obumdaka kunokwenzakalisa ukubonakala kolusu lwakho.

Ukucoca ubuso bakho busuku ngabunye kubaluleke kakhulu kunokusa - awudingi ukusebenzisa iimveliso ezinqabileyo okanye ukhuhle kakhulu. Umcoci othambileyo ukususa ukungcola, i-makeup kunye neoyile eyongezelelweyo uya kuyenza ngobuqhophololo.

Awufuni ukunika i-pore-clogging irritant yosuku ithuba lokuntywila kwaye wenze umonakalo ubusuku bonke. Oku kunokubangela:

• pores ezinkulu
• isikhumba esomileyo
• irhashalala
• usulelo
• ukudumba
• ukuvela kwamabala

3. Sebenzisa into yokuthambisa ebusuku uze ubeke iglasi yamanzi kwitafile yakho esecaleni kwebhedi

Ukuhlamba ubuso bakho kungabomisa kwaye ukulala nako kunokomisa ulusu, ngakumbi ukuba uyasokolisa kwindawo enomswakama omncinci. Ngelixa ukuhlala uhlanjululwe ngamanzi okusela kunokunceda oko kufunwa lulusu lwakho ebusuku yinto yokuthambisa.

Kwakhona, awuyidingi imveliso ethandekayo kwintengiso. Ufuna nje ukhilimu okanye ioyile enokukunceda ulusu lwakho xa ulele. Olunye ukhetho kukusebenzisa usuku lwakho amafutha kunye nophahla lwe-petroleum jelly - usebenzisa izandla ezicocekileyo - ngaphezulu ukutshixa ukufuma. Kwimveliso etsha kakhulu, zama imaski yokulala ebusuku.

4. Lala ngomqolo okanye usebenzise umqamelo okhethekileyo

Iyavakala into yokuba ubuso bakho bukulo xa ulele (isinye kwisithathu sosuku lwakho!) Kubalulekile kulusu lwakho.

Ukulala kwindawo erhabaxa yomqhaphu kunokucaphukisa ulusu lwakho kwaye ucofe ubuso bakho iiyure ezinde ngexesha, kukhokelela kwimibimbi. Ngelixa imibimbi emininzi ibangelwa yimibonakalo esiyenzayo xa siphaphile, imibimbi ebusweni nasesifubeni inokubangelwa kukulala esiswini okanye emacaleni.

Isisombululo esilula koku kukulala emqolo - ekwanazo nezinye izibonelelo- nokuba kufuneka uziqeqeshe ngokuhamba kwexesha.

Ukuba ukhetha ukulala ngecala lakho, fumana umqamelo olungele ulusu. I-satin okanye i-silk pillow inciphisa ukucaphuka kwesikhumba kunye nokunyanzeliswa ngelixa i-copper-oxide pillowcases inokunciphisa iinyawo ze-crow kunye neminye imigca emihle.

Ulusu-olukhethekileyo i-pillowcases ukuzama:

• I-Mulberry pillowcase pillowcase, i- $ 21.99
• I-BioPedic Ubuhle yokunyusa i-pillowcase, $ 29.99

5. Nyusa intloko yakho

Ukuphakamisa intloko yakho kuye kwangqinwa ukuba kukunceda ngokurhona, i-asidi ye-acid, kunye ne-nasal drip-yonke imiba enokuphazamisa umgangatho wokulala kwakho, kwaye ke sisikhumba sakho. Ukongeza, inokunceda ukunciphisa iingxowa kunye nezangqa phantsi kwamehlo akho ngokuphucula ukuhamba kwegazi kunye nokuthintela igazi ekuhlanganiseni.

Ukuphakamisa intloko yakho ngelixa ulele kunokuba lula njengokongeza umqamelo ongezelelweyo, ukongeza isinqe kumatrasi wakho, okanye ukuhambisa intloko yebhedi yakho ngeesentimitha ezimbalwa.

I-wedge yomqolo ethandwayo

• I-elevator ye-matras ye-foam ye-Beautyrest, i- $ 119.99
• Imemori ye-foam wedge yememori, $ 59.70

6. Hlala kude nelanga ngelixa usenza isithonga

Ngelixa silala kakhulu ebumnyameni, ukulala nolusu lwakho luvezwe ngokuthe ngqo elangeni kusasa, okanye ngexesha lokulala, kunokuba nefuthe elonakalisayo kwimpilo yolusu nakwimbonakalo yakho - ungasathethi ke ngokulala kwigumbi elikhanyisiweyo ukuphazamisa ubuthongo kunye nesingqengqelo sokulala.

Ukufumana amakhethini amnyama okanye uqiniseke ukuba ibhedi yakho iphume kwilayini ethe ngqo yelanga inokukunceda.

Yamkela ubuthongo obunempilo njengendlela yolusu olusempilweni

Kwi-2019, ishishini lokhathalelo lolusu liza kubona i-130 yezigidigidi zeedola zentengiso yehlabathi, ngohlobo lweelothingi, iigcwalisi, iiserum, kunye nezikhuhla. Kodwa ngelixa sihlala sichitha ixesha lethu elininzi sibeka kwaye sijongela ulusu lwethu, ukuthathela ingqalelo indlela esiluphatha ngayo ulusu lwethu ngexesha lokulala akufuneki lutyeshelwe.

Ayikuko ukukhanya kuphela okanye ukujonga ulutsha, imalunga nokugcina impilo yakho emzimbeni, engqondweni naselusukweni lweminyaka ezayo. Imibimbi embalwa ayizange yenzakalise nabani na - enyanisweni, ihlala ingumqondiso weminyaka eyonwabileyo ebiphila.

USara Aswell ngumbhali ozimeleyo ohlala eMissoula, eMontana nomyeni wakhe kunye neentombi ezimbini. Ukubhala kwakhe kuvele kupapasho olubandakanya iNew Yorker, iMcSweeney, iNational Lampoon, kunye neReductress.