Ukubetha njani ukuqaqanjelwa sisisu xa uyeka ukuya exesheni

Umxholo

• Unyango lwasekhaya lokuphuthelwa xa uyeka ukuya exesheni
• Izithako
• Imowudi yokulungiselela
• Ezinye iingcebiso zokulwa nokungalali

Ukuphuthelwa xa uyeka ukuya exesheni kuqhelekile kwaye kunxulumene notshintsho lwehomoni oluqhelekileyo kwesi sigaba. Ke, unyango lwendalo okanye unyango lwendalo lunokuba sisisombululo esihle sokweyisa ukungalali kunye nezinye iimpawu eziqhelekileyo zeli nqanaba njengokukhanya okushushu, ixhala kunye nokucaphuka.

Ukongeza, ukulwa nokungalali nokuqinisekisa ukulala kamnandi ebusuku, ukwenza uhlobo oluthile lokuzonwabisa kwimizuzu engama-30 ngaphambi kwexesha lokulala njengokufunda incwadi ekukhanyeni okungacacanga sisisombululo esikhulu, esinokunceda kwiimeko ezininzi.

Jonga ukuba ukutya kunganceda njani ekunciphiseni iimpawu zokuyeka ukuya exesheni.

Unyango lwasekhaya lokuphuthelwa xa uyeka ukuya exesheni

Iyeza elilungileyo ekhaya lokulwa ukulala ngexesha lokuyeka ukuya exesheni kukusela iti yeziqhamo ebusuku, imizuzu engama-30 ukuya kwengama-60, ngaphambi kokuba ulale njengoko ineflowerflower, into eneempawu zokuthomalalisa ukulala.

Izithako

• Iigrama ezili-18 zamagqabi eziqhamo zeziqhamo;
• Iikomityi ezi-2 zamanzi abilayo.

Imowudi yokulungiselela

Yongeza amagqabi eziqhamo athambileyo emanzini abilayo kwaye ugubungele malunga nemizuzu eli-10, ubunzima kunye nokusela emva koko. Kucetyiswa ukuba usele ubuncinci iikomityi ezi-2 zale ti yonke imihla.

Olunye ukhetho kukuthatha iipasile zePasiflora, kuba nazo ziyakuthanda ukulala kwaye kunyamezeleka kakuhle ngumzimba ngaphandle kokubangela ukuxhomekeka. Funda kabanzi malunga nolu hlobo lwee-capsules kunye nendlela yokuthatha.

Ezinye iingcebiso zokulwa nokungalali

Ezinye iingcebiso eziluncedo zokulwa ukungalali ngexesha lokuya exesheni zezi:

• Hlala ungqengqile kwaye uvuke ngexesha elinye, nokuba khange ulale ngokwaneleyo;
• Kulumkele ukulala kancinci emini;
• Kuphephe ukutya i-caffeine emva kwentsimbi yesi-6;
• Yiba nesidlo sokugqibela sosuku, ubuncinci iiyure ezi-2 ngaphambi kokuba ulale kwaye ungagqithisi;
• Kuphephe ukuba nomabonakude okanye ikhompyutha kwigumbi lokulala;
• Yenza umthambo rhoqo, kodwa thintela ukwenza emva kwentsimbi yesi-5.

Elinye icebo elihle lokulala kakuhle kukuthatha ikomityi enye yobisi lweenkomo olufudumeleyo ngaphambi kokuba ulale njengoko ine-tryptophan, into ethanda ukulala.

Ukuba nasemva kokulandela zonke ezi ngcebiso ukulala kuyaqhubeka, ugqirha unokucebisa ukuba kusetyenziswe isongezelelo se-melatonin, umzekelo. I-synthetic melatonin iphucula umgangatho wokulala kwaye ke iyasebenza kakhulu ekuvukeni ebusuku. Umthamo ocetyiswayo we-melatonin unokuhluka phakathi kwe-1 ukuya kwi-3 mg, imizuzu engama-30 ngaphambi kokulala.

Fumanisa ukuba ukutya kungakunceda njani ukuba ulale kamnandi ebusuku: