"Ubuthathaka Bam bokulala

Umxholo

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U-AnnaLynne McCord unemfihlo encinci emdaka yezempilo: Ngobusuku obuhle, ulala malunga neeyure ezine. Sambuza ukuba ucinga ntoni kumgcina ekufumaneni iizzz ezaneleyo kwaye sabonisana nengcali yokulala uMichael Breus, Ph.D., umbhali we Lala Buhle, ukufumana iingcebiso. Isiphumo sinyathelo ezintlanu somoya-phantsi esiya kuthi sincede uAnnaLynne-kwaye unqumle kancinci kwaye ngokulula.

1. YILA INDLELA ESETYENZISWA NGOKUVELA EBEDINI

Yenza into yokuphumla kwigumbi elikhanyayo ubuncinci imizuzu eyi-15 ngaphambi kokulala, ucebisa uBreus, "Kunokuba lula njengokuhlamba ubuso bakho kunye nokuxubha amazinyo akho, nje ngokuba inkqubo izolile kwaye ihlala ifana," utshilo. "Ngale ndlela, ingqondo yakho iyadibanisa le misebenzi kunye nexesha lokulala."

2. ZAMA I-SINUS RINSE

"Ndiyaphazamiseka ebusuku," utshilo u-AnnaLynne, ngamanye amaxesha osebenzisa iBreathe Right Strips ukunceda. Ngokutsho kukaBreus, imichilo ilungile kwipinki, kodwa ukusebenzisa imbiza ye-neti (ekuvumela ukuba ugalele amanzi ashushu anetyuwa ngokuthe ngqo kwiipaseji zakho zempumlo, ukuhlamba i-mucus kunye ne-allergener) ngaphambi kokuba ulale unika iziphumo zexesha elide. Zama iSinusCleanse Neti Pot Ukuhlamba Iimpumlo Kit ($ 15; target.com).

3. ITHEKNOLOJI YAMANDLA

U-AnnaLynne ugcina iBlackBerry yakhe ecaleni kwebhedi yakhe, apho afumana khona izicatshulwa kubahlobo ubusuku bonke. "Ndiyisebenzisa njengewotshi yealam, ngenxa yoko andifuni ukuyifaka kwelinye igumbi," utshilo. Isisombululo sikaBreus kukuseta isixhobo kwimo yebhedi. “I-alam isazokhala, kodwa imibhalo iza kuvalwa,” utshilo.

4. NXIBA IMASIKI

Imaski zamehlo ziluncedo kubantu abaneengxaki zokulala, ngakumbi abo basebenza iiyure ezingaqhelekanga kwaye ngamanye amaxesha balale emini,” utshilo uBreus. Uyayithanda imaski yokubaleka ($ 15; dreamessentials.com). "Igcwele, ke akukho xinzelelo emehlweni, iyenza ukuba ibe ntle kodwa ibe nakho ukubamba ukukhanya."

5. YENZA UQHELISELO LOKUPHUMZA

Nje ukuba ukhwele ebhedini, lahla uxinzelelo kwaye ususe ingqondo yakho ngokuphefumla nzulu esiswini sakho. Ungazama ukubala ubuya umva usuka ku-300. Cwangcisa inqanaba lokuphumla ngokutshiza umqamelo wakho nge-aromatherapy lavender spray, njengoGqirha Andrew Weil we-Origins Night Health Bedray Spray ($ 25; imvelaphi.com) Inye esiyithandayo: INkulumbuso ye-HoMedics Sound Spa ($ 40; homedics.com).

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