Izibonelelo ezi-6 zokulala kakuhle

Umxholo

• 1. Kunciphisa uxinzelelo
• 2. Ukuphucula imood
• 3. Lawula umdla wakho wokutya
• 4. Yenza imemori
• 5. Khuthaza ukucinga
• 6. Hlaziya ulusu

Ukulala kakuhle kunceda ukomeleza ukukwazi komzimba ukulwa nosulelo, ukunceda ukuhlala usempilweni, kuba ngexesha lokulala umzimba uvelisa iiproteni ezingaphezulu ezinceda amajoni omzimba ukuba omelele, ngakumbi kwimeko zoxinzelelo. Ukongeza, kuxa ulele apho umgaqo wehomoni kunye nokuhlaziywa kweseli kwenzeka, nto leyo emele izibonelelo ezininzi zempilo, ezinje ngokuphuculwa kwemood, ulawulo lokutya kunye nokunciphisa uxinzelelo, umzekelo.

Ukuze ulale kamnandi kubalulekile ukwamkela imikhwa ekhetha ukuphumla, njengokufumana iti kwimizuzu embalwa ngaphambi kokuba ulale, ukunqanda ukusebenzisa ifowuni, ikhompyuter okanye ukubukela umabonwakude xa ulele, kunye nokufunda incwadi de Ubuthongo buyafika.

Ezinye izibonelelo zokulala kakuhle ebusuku zibandakanya:

1. Kunciphisa uxinzelelo

Ngexesha lokulala, umzimba unciphisa ukuveliswa kwecortisol kunye neadrenaline, ukunceda ukunciphisa uxinzelelo. Ukongeza, ngenxa yokuncipha kwamanqanaba eehomoni ezinxulumene noxinzelelo, kunokwenzeka ukuba amanqanaba e-melatonin anyuse, akhuthaze ukulala kamnandi ebusuku kunye nokuphumla.

2. Ukuphucula imood

Xa ulala kamnandi ebusuku, kunokwenzeka ukuba ubenendawo ethe chatha, amandla amaninzi kunye nomoya ongcono emini, ngokuchanekileyo kuba amanqanaba ehomoni enxulumene noxinzelelo aphantsi egazini. Kwelinye icala, xa ungalali kamnandi ebusuku, kuqhelekile ukuba umntu akazimisele ngakusasa, ukongeza ekutshintsheni imeko kwaye unokuba nexesha lokuphazamiseka kwemood okude njengoxinzelelo okanye uxinzelelo, umzekelo.

3. Lawula umdla wakho wokutya

Ukulala kunceda ukulawula iihormoni ezinxulumene nolawulo lokutya, ngakumbi i-hormone leptin. Ke, xa ulala kamnandi ebusuku, kunokwenzeka ukuba unyuse amanqanaba e-leptin, okukhokelela ekunciphiseni ukutya kunye nokutya ikhalori.

Kwelinye icala, xa ulele kakubi, amanqanaba e-leptin anokungalawulwa, okukhokelela ekunyukeni kokutya kunye nethuba lokutya ukutya okunotye kwiikhalori, amafutha kunye neecarbohydrate.

Jonga kule vidiyo ilandelayo ukuba ukulala kunokukunceda njani ukunciphisa umzimba:

4. Yenza imemori

Ukulala kakuhle kuvumela ingqondo ukuba isebenze kumava amatsha kunye nolwazi ngcono, ukuphucula imemori. Ngexesha lokulala, ingqondo isebenza kwaye idibanisa iinkumbulo zosuku, ke ukungalali ebusuku kunokubangela ukuba ulwazi olutsha lungagcinwa ngokuchanekileyo, lonakalise inkumbulo.

5. Khuthaza ukucinga

Ukulala kakubi kuchaphazela ukuqonda, ukuthathela ingqalelo kunye nokwenza izigqibo, ke abantu abalele kakubi banexesha elinzima lokusombulula iingxaki zelogic okanye zezibalo kunye nokwenza iimpazamo njengokushiya izitshixo zabo ngengozi efrijini.

6. Hlaziya ulusu

Ukulala ubusuku obuhle kunceda ekuvuseleleni ulusu, ukunciphisa imibimbi kunye nemigca yokubonisa, nanjengokuba kusebusuku apho ukuvuselelwa kweseli kwenzeka. Ukongeza, ngexesha lokulala kukho imveliso enkulu ye-melatonin, eyihomoni esebenza njenge-antioxidant, elwa radicals simahla kunye nokukhusela ukuguga kolusu.

Jonga le vidiyo ilandelayo ngezinye zeengcebiso zokulala kakuhle: