Iingcebiso ezi-20 ezilula ezikunceda ukuba ulale ngokukhawuleza

Umxholo

• 1. Nciphisa ubushushu
• 2. Sebenzisa indlela yokuphefumla eyi-4-7-8
• 3. Fika kwishedyuli
• 4. Amava omabini nobusuku
• 5. Ziqhelanise neyoga, ukucamngca kunye nengqondo
• 6. Kuphephe ukujonga ixesha lakho
• 7. Kulumkele ukulala phakathi emini
• 8. Bukela ukuba utya nini kwaye nini
• 9. Mamela umculo opholileyo
• Zilolonge emini
• 11. Yonwaba
• 12. Cima yonke i-elektroniki
• 13. Zama iaromatherapy
• 14. Ziqhelanise ukubhala ngaphambi kokulala
• 15. Nciphisa icaffeine kwaye usele isiselo esihlaziyayo
• Lungelelanisa indawo yakho yokulala
• 17. Funda into
• 18. Gxila ekuzameni ukuhlala uphaphile
• 19. Yiba nomfanekiso-ngqondweni wezinto ezikwenza wonwabe
• 20. Zama izongezo zokuphucula ukulala
• Umgca wezantsi
• Ukulungiswa kokutya: Ukutya ukuze ulale ngcono

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

Ukulala kakuhle kubaluleke kakhulu.

Kukunceda uzive ulungile kwaye wenze umzimba kunye nengqondo yakho isebenze ngokufanelekileyo.

Abanye abantu abanangxaki yokulala. Nangona kunjalo, abanye abaninzi banobunzima obukhulu bokuwa nokuhlala belele ubusuku bonke.

Ukulala ngokungalunganga kunokuba neziphumo ezibi kwiindawo ezininzi zomzimba kunye nengqondo, kubandakanya ukufunda, inkumbulo, imood, iimvakalelo, kunye nemisebenzi eyahlukeneyo yebhayiloji ().

Nazi iindlela ezingama-20 ezilula zokulala ngokukhawuleza.

1. Nciphisa ubushushu

Ubushushu bomzimba wakho buyatshintsha njengokuba ulele. Umzimba wakho uyaphola xa ulele kwaye uyashushu xa uvuka (2, 3).

Ukuba igumbi lakho lifudumele kakhulu, unokuba nobunzima bokulala. Ukusetha i-thermostat yakho kubushushu obupholileyo phakathi kwe-60-67 ° F (15.6-19.4 ° C) kunokunceda (4).

Ukhetho lomntu ngamnye luya kwahluka, ke fumana ubushushu obusebenza kakuhle kuwe.

Ukuhlamba ngamanzi ashushu okanye ishawari nako kunokunceda ukukhawulezisa iqondo lobushushu lomzimba. Njengokuba umzimba wakho uphola emva koko, oku kungathumela umqondiso kwingqondo yakho ukuze ulale (5).

Olunye uphononongo loncwadi lufumanise ukuba ukuthatha ibhafu eshushu okanye ishawa ngaphambi kokulala kunokuphucula iimeko ezithile zokulala, ezinje ngokusebenza ngokulala kunye nomgangatho wokulala.

Ukusebenza ngokulala kubhekisa kwixesha olichitha ulele ebhedini ngokuchasene nokulala ungalali.

Abantu abathathe ibhafu okanye iishawari ezilinganisa phakathi kwe-104 ° F-108.5 ° F (40.0 ° C-42.5 ° C) 1 ukuya kwiiyure ezi-2 ngaphambi kokulala bafumana iziphumo ezilungileyo.

Baxela ukuphucuka ebuthongweni babo nokuba iibhafu zabo okanye iishawari zithathe kangangemizuzu eli-10.

Olunye uphando luyafuneka, kodwa ezi ziphumo ziyathembisa ().

2. Sebenzisa indlela yokuphefumla eyi-4-7-8

Indlela "4-7-8" eyenziwe nguGqirha Andrew Weil yindlela elula kodwa enamandla yokuphefumla ekhuthaza ukuzola kunye nokuphumla. Inokukunceda ukhululeke ngaphambi kokulala (7).

Isekwe kubuchule bolawulo lokuphefumla olufundwe kwiyoga, kwaye inepateni yokuphefumla ebuyisa inkqubo ye-nervous. Inokuqhelaniswa nangaliphi na ixesha xa uziva uxhalabile okanye uxinezelekile.

Nanga amanyathelo:

1. Okokuqala, beka incam yolwimi lwakho ngasemva kwamazinyo akho angaphambili.
2. Ukukhupha ngokupheleleyo ngomlomo wakho kwaye wenze isandi "whoosh".
3. Vala umlomo wakho, kwaye uphefumle ngeempumlo zakho ngelixa ubala ngengqondo ukuya kwi-4.
4. Gcina umoya wakho, kwaye ubale ngokwengqondo ukuya kwi-7.
5. Vula umlomo wakho kwaye uphefumle ngokupheleleyo, wenze isandi esithi "whoosh" kunye nokubala ngengqondo ukuya kuthi ga kwi-8.
6. Phinda lo mjikelo ubuncinci amaxesha amathathu.

Obu buchule bunokukuphumza kwaye buncede ulale ngokukhawuleza.

3. Fika kwishedyuli

Abantu abaninzi bafumanisa ukuba ukuseta ishedyuli yokulala kuyabanceda ukuba balale lula.

Umzimba wakho unenkqubo yawo yolawulo ebizwa ngokuba yisingqisho sokujikeleza. Le wotshi yangaphakathi ibonisa umzimba wakho ukuba uzive uphaphile emini kodwa ulele ebusuku ().

Ukuvuka nokulala ngexesha elifanayo yonke imihla kunokunceda iwotshi yakho yangaphakathi igcine ishedyuli yesiqhelo.

Nje ukuba umzimba wakho uhlengahlengiswe kule shedyuli, kuya kuba lula ukulala kwaye uvuke ujikeleze ixesha elifanayo yonke imihla ().

Kukwabalulekile ukulala iiyure ezisi-7 ukuya kwezi-9 zokulala busuku ngabunye. Oku kubonisiwe njengelona xesha lilungileyo lokulala kubantu abadala ().

Okokugqibela, zinike imizuzu engama-30 ukuya kwengama-45 ukuba ubethwe ngumoya ngokuhlwa ngaphambi kokuba ulale. Oku kuvumela umzimba nengqondo yakho ukuba iphumle kwaye ilungiselele ukulala ().

4. Amava omabini nobusuku

Ukukhanya kunokuchaphazela iwotshi yangaphakathi yomzimba wakho, elawula ukulala nokuvuka.

Ukuvezwa kokukhanya okungaqhelekanga kunokukhokelela kuphazamiso lwesingqisho, esenza ukuba kube nzima ukulala kwaye uhlale uphaphile ().

Emini, ukuveza umzimba wakho ekukhanyeni okukhanyayo kukuxelela ukuba uhlale ulumkile. Kokubini ukukhanya kwemini kunye nokukhanya okwenziweyo, okunje ngohlobo olukhutshwe kwi-e-reader, kunesiphumo kulumkiso lwakho (,).

Ebusuku, ubumnyama bukhuthaza ukulala. Ngapha koko, uphando lubonisa ukuba ubumnyama bukhulisa imveliso ye-melatonin, ihormone ebalulekileyo yokulala. Ngapha koko, umzimba ufihla i-melatonin encinci emini (13, 14).

Phuma kwaye ubhence umzimba wakho elangeni okanye ekukhanyeni okuqaqambileyo okwenziweyo imini yonke. Ukuba kunokwenzeka, sebenzisa iikhethini ezimnyama ukwenza igumbi lakho libe mnyama ebusuku.

Thenga iikhethini ezimnyama kwi-intanethi.

5. Ziqhelanise neyoga, ukucamngca kunye nengqondo

Xa abantu bexinezelekile, bahlala benobunzima bokulala ().

I-Yoga, ukucamngca kunye nengqondo zizixhobo zokuthomalalisa ingqondo kunye nokuphumla komzimba. Ngaphezu koko, bonke baye baboniswa ukuphucula ubuthongo (,, 17, 18,).

I-Yoga ikhuthaza ukuziqhelanisa neepateni zokuphefumla kunye nentshukumo yomzimba ekhupha uxinzelelo kunye noxinzelelo oluqokelelwe emzimbeni wakho.

Uphando lubonisa ukuba i-yoga inokuba nefuthe elihle kwiiparameter zokulala ezinje ngomgangatho wokulala, ukusebenza kakuhle kokulala, kunye nexesha lokulala (,).

Ukucamngca kunokuphucula amanqanaba e-melatonin kunye nokunceda ingqondo ekufezekiseni imeko ethile apho ukulala kufezekiswa ngokulula (17).

Okokugqibela, ukuba nengqondo kunokukunceda ugcine ukujonga okwangoku, ungakhathazeki kancinci ngelixa ulele, kwaye usebenze ngcono emini (18,).

Ukuziqhelanisa nenye okanye zonke ezi ndlela kunokukunceda uphumle kakuhle ebusuku kwaye uvuke unikwe amandla kwakhona.

6. Kuphephe ukujonga ixesha lakho

Yinto eqhelekileyo ukuvuka ezinzulwini zobusuku. Nangona kunjalo, ukungakwazi ukulala kwakhona kungonakalisa ukuphumla okuhle ebusuku ().

Abantu abavuka ezinzulwini zobusuku bahlala bejonga iwotshi kwaye bethe phithi yinto yokuba abanakukwazi ukulala kwakhona.

Ukubukela iwotshi kuqhelekile phakathi kwabantu abanobuthongo. Oku kuziphatha kunokubangela ixhala lokungalali ().

Ukwenza izinto zibe zibi nangakumbi, ukuvuka rhoqo ngaphandle kokulala kwakhona kunokubangela ukuba umzimba wakho uhlakulele isiqhelo. Ngenxa yoko, unokuzibona uvuka ezinzulwini zobusuku yonke imihla ebusuku.

Ukuba kunokwenzeka, kungcono ukususa iwotshi kwigumbi lakho. Ukuba ufuna ialam egumbini, unokujika iwotshi yakho kwaye uphephe ukuyibukela xa uvuka ezinzulwini zobusuku.

7. Kulumkele ukulala phakathi emini

Ngenxa yokungalali kakuhle ebusuku, abantu abanobuthongo bahlala belele emini, ekhokelela ekulaleni emini.

Ngelixa ii-naps zexesha elifutshane zinxulunyaniswe nokuphuculwa kokuphapha kunye nokuba sempilweni, kukho izimvo ezixubeneyo malunga neziphumo zokulala ebusuku xa ulele.

Olunye uphononongo lubonakalisile ukuba ii-naps eziqhelekileyo ezinde (ubuncinci iiyure ze-2), kwaye emva kwexesha zinokukhokelela kumgangatho wobuthongo bokulala ebusuku kunye nokulala ().

Kuphononongo lwabafundi beekholeji ezingama-440, olona suku lokulala oluhlwempuzekileyo lwabonwa kwabo banike ingxelo yokuthatha kathathu okanye nangaphezulu ngeveki, abo balala ngaphezulu kweeyure ezi-2, kunye nabo balala emva kwexesha (phakathi kwentsimbi yesi-6 neye-9 emva kwemini) ( ).

Uphononongo olwenziwe ngo-1996 lwafumanisa ukuba abantu abadala abakrelekrele rhoqo babenobuthongo obuphantsi bokulala ebusuku, iimpawu zokudakumba ngakumbi, kunye nokusebenza komzimba okuncinci. Baye banokwenzeka ukuba batyebe ngakumbi kunabo kunqabile ukuba balale ().

Uphononongo lwamva nje lwabafundi abaphezulu bagqiba kwelokuba ukulala emini kukhokelele kubude obufutshane bokulala kunye nokusebenza ngokukuko kokulala ().

Olunye uphononongo lutyhile ukuba ukungalali akuchaphazeli ukulala ebusuku (, 26).

Ukufumanisa ukuba i-naps iyabuchaphazela na ubuthongo bakho, zama ukuphelisa ngokupheleleyo okanye uzinciphise kwi-nap emfutshane (imizuzu engama-30 okanye ngaphantsi) kwangoko emini.

8. Bukela ukuba utya nini kwaye nini

Kubonakala ngathi ukutya okutyayo ngaphambi kokulala kunokuchaphazela ukulala kwakho. Umzekelo, uphando luye lwabonisa ukuba ukutya okuphezulu kwe-carb kunokuba yingozi ekuphumleni ebusuku.

Ukuphononongwa kwezifundo kugqityiwe ukuba nangona ukutya okuphezulu kwe-carb kunokukwenza ulale ngokukhawuleza, akuyi kuba bubuthongo bokulala. Endaweni yoko, ukutya okunamafutha aphezulu kunokukhuthaza ukulala okunzulu kunye nokuphumla (,).

Ngapha koko, uninzi lwezifundo ezindala kunye nezintsha ziyavuma ukuba ukutya okunamafutha aphezulu / ukutya okunamafutha asezantsi kunciphise kakhulu umgangatho wokulala xa kuthelekiswa nokutya okunamafutha asezantsi.

Oku kubambe kuyinyani kwiimeko apho ukutya okuphezulu kwe-carb / ukutya okunamafutha asezantsi kunye nokutya okunamafutha asezantsi / okunamafutha kunexabiso elifanayo leekhalori (,,).

Ukuba usafuna ukutya isidlo esiphezulu se-carb kwisidlo sangokuhlwa, kuya kufuneka uyitya ubuncinci iiyure ze-4 ngaphambi kokulala ukuze ube nexesha elaneleyo lokuyetyisa ().

9. Mamela umculo opholileyo

Umculo unokuwuphucula kakhulu umgangatho wokulala. Ingasetyenziselwa ukuphucula iingxaki zokulala ezingapheliyo, ezinje ngokungalali (, 33).

Isifundo sabantu abadala abangama-24 sibonakalise ukuba umculo othomalisayo ukhuthaza ukulala nzulu (34).

Ukuphulaphula umculo wamaBuddha kunokuba esinye isixhobo esihle sokulala okungcono, njengoko kunokunciphisa ixesha elithathayo ukuba ulale. Le parameter yaziwa njengesiqalo sokulala.

Umculo weBuddhist wenziwe kwiingoma ezahlukeneyo zobuBuddha kwaye usetyenziselwa ukucamngca ().

Olunye uphononongo lwabantu abangama-50 luveze ukuba abo babekhe bavezwa kumculo opholileyo kangangemizuzu engama-45 ngexesha lokulala babephumla ngakumbi kwaye belele ngokunzulu xa kuthelekiswa nalabo abangawuphulaphuliyo umculo ().

Okokugqibela, ukuba umculo opholileyo awufumaneki, ukuvimba yonke ingxolo kunokukunceda ulale ngokukhawuleza kwaye ukhuthaze ukulala ungaphazanyiswa (37,).

Zilolonge emini

Umsebenzi womzimba uhlala uthathwa njengoncedo lokulala okunempilo.

Ukuzilolonga kungonyusa ixesha kunye nomgangatho wokulala ngokwandisa imveliso ye-serotonin kwingqondo kunye nokuhla kwamanqanaba e-cortisol, ihormone yoxinzelelo ().

Nangona kunjalo, kubalulekile ukugcina indlela yokusebenza ngokuzilolonga kwaye ungagqithisi. Uqeqesho olugqithisileyo luye lwayanyaniswa nokungalali kakuhle ().

Ixesha lomhla xa uzilolonga nalo libalulekile.Ukukhuthaza ukulala okungcono, ukusebenza kusasa kusasa kubonakala kungcono kunokusebenza mva kwemini (,).

Ke ngoko, imodareyitha yokuzivocavoca kusasa inokuphucula kakhulu umgangatho wokulala kwakho kunye nokuba ulala kangakanani.

Ukuhamba kunye nemisebenzi efana nale:

• ukubaleka
• ukunyuka intaba
• ukuhamba ngebhayisikile
• intenetya

11. Yonwaba

Imatrasi kunye nezinto zokulala zinokuba nefuthe elimangalisayo kubunzulu kunye nomgangatho wokulala.

Umatrasi ophakathi oqinileyo ubonakalisile ukuba uchaphazele ngokuqinisekileyo umgangatho wokulala kwaye uthintele ukuphazamiseka kokulala kunye nokungahambi kakuhle kwezihlunu (, 44).

Umgangatho womqamelelo wakho nawo ubalulekile.

Inokuchaphazela eyakho:

• igophe lentamo
• ubushushu
• intuthuzelo

Olunye uphononongo oluncinci luchaze ukuba imithambo yamathambo ingangcono kumgangatho wokulala kunentsiba okanye imemori ye-foam pillows (45).

Ukongeza, ukusetyenziswa kwengubo enesisindo kunokunciphisa uxinzelelo lomzimba kwaye kuncede ukuphucula ukulala kwakho ().

Okokugqibela, ilaphu leempahla ozinxiba ebhedini zinokuchaphazela indlela olala ngayo. Kubalulekile ukuba ukhethe iimpahla ezentofontofo ezenziwe ngelaphu ezikunceda ugcine ubushushu obumnandi ubusuku bonke ().

Ukuba neebhedi ezilunge ngakumbi kunokwenza kube lula kuwe ukuwa-okanye ukuhlala-ulele. Ivenkile yokulala kwi-Intanethi:

• Iingubo ezilinganisiweyo
• oomatrasi abaphakathi
• imiqamelo yamathambo

12. Cima yonke i-elektroniki

Ukusebenzisa izixhobo ze-elektroniki ezinzulwini zobusuku kuyothusa ukulala.

Ukubukela umabonwakude, ukudlala imidlalo yevidiyo, ukusebenzisa iselfowuni, kunye nokunxibelelana nabantu kwezonxibelelwano kunokwenza ukuba kube nzima kuwe ukuba ulale- kwaye uhlale ulala (,,).

Oku kungenxa yokuba izixhobo ze-elektroniki zikhupha ukukhanya okuluhlaza okwesibhakabhaka, okwafunyanwa kucinezela i-melatonin (51,).

Ukusebenzisa ezi zixhobo kugcina nengqondo yakho ikwimeko esebenzayo nebandakanyekileyo.

Kuyacetyiswa ukuba unqamule yonke into ye-elektroniki kwaye ubeke iikhompyuter kunye neeselfowuni ukuze uqiniseke ngendawo ethuleyo, engenaziphazamiso.

Uya kukwazi ukulala ngokukhawuleza ukuba ucocekile ngokulala kakuhle.

Ukuba ufuna ukusebenzisa izixhobo zakho ngokuhlwa, ubuncinci cinga ukuvimba ukukhanya okuluhlaza okwesibhakabhaka ngeiglasi zamehlo okanye isihluzi sesikrini.

Thenga iiglasi zokukhanya eziluhlaza okwesibhakabhaka okanye icebo lokucoca ulwelo olukhanyayo kwi-intanethi.

13. Zama iaromatherapy

I-Aromatherapy ibandakanya ukusetyenziswa kweoyile eyimfuneko. Kuqhele ukwenziwa ngabo banengxaki yokulala, njengoko kunokuba luncedo ekuphumleni.

Uphengululo olucwangcisiweyo lwezifundo ezili-12 lubonakalise ukuba ukusetyenziswa kwearomatherapy kuyasebenza ekuphuculeni umgangatho wokulala ().

Iziqholo ezidumileyo ezineziphumo ezilungileyo kubuthongo zibandakanya:

• Ilavenda
• Damask wavuka
• ipermint

Ukudityaniswa kweoyile okwenziwe ngezithako ezinjengelemoni kunye neorenji nako bekusebenza ekuphuculeni umgangatho wokulala (,, 56, 57, 58,).

Nangona kukho iindlela ngeendlela zokusebenzisa iioyile ezifanelekileyo, uninzi lwezifundo zokulala zigxile kwi-inhalation aromatherapy.

Isisasazi seoyile esifanelekileyo sinokunceda ekufakeni igumbi lakho ngamavumba okuphumla akhuthaza ukulala.

Thenga iioyile ezifanelekileyo kwi-intanethi.

14. Ziqhelanise ukubhala ngaphambi kokulala

Abanye abantu banobunzima bokulala kuba iingcinga zabo zihlala zijikeleza izangqa. Uphando lubonakalisile ukuba oku kunokuvelisa uxinzelelo noxinzelelo, olunokuthi luvelise iimvakalelo ezingalunganga kwaye kuphazamise ukulala (60).

Ijenali kunye nokugxila kwiingcinga ezintle kunokuzolisa ingqondo kwaye kukuncede ulale ngcono.

Ukubhala phantsi izinto ezintle ezenzekileyo ngexesha lasemini- okanye ezinokwenzeka kwixesha elizayo-kunokudala imeko yombulelo kunye nolonwabo, ukwehlisa iimeko zoxinzelelo, kunye nokukhuthaza ukonwaba ngakumbi ngexesha lokulala.

Ngapha koko, uphononongo lwabafundi beekholeji ezingama-41 bafumanisa ukuba ukushicilelwa kweendaba kukhokelela ekunciphiseni ixesha lokulala noxinzelelo, ukwanda kwexesha lokulala, kunye nokuphucula umgangatho wokulala (60).

Ziqhelanise nobuchule ngokubeka bucala imizuzu eli-15 busuku ngabunye ukuze ubhale malunga nosuku lwakho. Kubalulekile ukugxila kungekuphela kwiziganeko ezilungileyo zomhla kodwa nakwindlela oziva ngayo ngelo xesha.

Isifundo esahlukileyo safumanisa ukuba ukubhala uluhlu lwezinto eziza kwenziwa, ukuba kuphela yimizuzu emi-5, lwalusebenza ngakumbi kunokushicilela ekuncedeni abantu abadala ukuba balale ngokukhawuleza ().

15. Nciphisa icaffeine kwaye usele isiselo esihlaziyayo

I-caffeine isetyenziswa ngokubanzi phakathi kwabantu ukulwa nokudinwa kunye nokukhuthaza ukuphaphama. Inokufumaneka ekutyeni nakwiziselo ezinje:

• itshokholethi
• kofu
• iisoda
• iziselo zamandla

Esi sikhuthazo sinokuba neziphumo ezibi kumgangatho wakho wokulala kunye nexesha lokulala (62, 63).

Nangona iziphumo zecaffeine zahluka ukusuka komnye umntu ukuya komnye, kuyacetyiswa ukuba uyeke ukuyitya ubuncinci iiyure ezingama-6 ngaphambi kokulala (63).

Endaweni yoko ungasela iti ethomalalisayo njengeti chamomile. Kubonakalisiwe ukukhuthaza ukulala kunye nokuphumla. Ezinye iti zokulala ezinceda ukulala zibandakanya i-passionflower kunye nemagnolia (,,).

Lungelelanisa indawo yakho yokulala

Ukulala okusemgangathweni okusemgangathweni kunokuxhomekeka kwindawo yakho yomzimba ebusuku.

Kukho iindawo ezintathu zokulala eziphambili:

• umva
• isisu
• icala

Ngokwesiko, kwakukholelwa ukuba abo balele ngasemva babenomgangatho ongcono wokulala.

Nangona kunjalo, uphando lubonakalisile ukuba le isenokungabi yeyona ndawo ilungileyo yokulala kuyo, njengoko inokuthi ikhokelele kwindlela evaliweyo yomoya, i-apnea yokulala kunye ne-snoring ().

Nangona ukhetho lomntu ngamnye ludlala indima ebalulekileyo ekukhetheni indawo yokulala, indawo esecaleni ibonakala inxulunyaniswa nokulala okuphezulu (68).

17. Funda into

Ukufunda kunokuba ngumsebenzi olungileyo wokukunceda ukuba ubethwe ngumoya ngaphambi kokuba ulale. Ubuncinci abantwana, kubonakala ngathi ukufunda ngexesha lokulala kunokukhuthaza ukulala ixesha elide ().

Nangona kunjalo, kubalulekile ukuqonda umahluko phakathi kokufunda kwincwadi ye-e kunye nencwadi yamaphepha emveli.

Iincwadi zekhompyuter zikhupha ukukhanya okuluhlaza okwesibhakabhaka, okucutha ukufihla imelatonin. Ukunciphisa amanqanaba e-melatonin kwenza kube nzima kuwe ukulala kwaye kubangele ukuba uzive udiniwe ngosuku olulandelayo (,).

Ke ngoko kuyacetyiswa ukuba ufunde kwincwadi ebonakalayo ukuze uphumle kwaye uphucule ukulala kwakho.

18. Gxila ekuzameni ukuhlala uphaphile

Kukholelwa ukuba xa uyokulala kwaye uzame ukuzinyanzela ukuba ulale, amathuba akho okuphumelela ehla kakhulu.

Endaweni yoko, unokuzama injongo yokuphikisa. Obu buchule buquka ukuzama ukuhlala uthe qwa endaweni yokunyanzela ukuba ulale.

Isekwe kwingcinga yokuba uxinzelelo kunye noxinzelelo oluveliswa kukuzinyanzela ukuba ulale kunokukuthintela ekuphumleni nasekusneni.

Uphando ekugqibeleni luxutywe, kodwa ezinye izifundo zibonise ukuba abantu abasebenzisa obu buchule bathambekele ekubeni balale ngokukhawuleza ().

19. Yiba nomfanekiso-ngqondweni wezinto ezikwenza wonwabe

Endaweni yokulala ebhedini ukhathazekile kwaye ucinga ngezinto ezinoxinzelelo, yiba nomfanekiso-ngqondweni wendawo ekwenza uzive wonwabile kwaye uzolile.

Kwisifundo esinye sokungalali, abathathi-nxaxheba bakwazi ukulala ngokukhawuleza emva kokuba beyalelwe ukuba basebenzise umfanekiso ophazamisayo ().

Obu buchule babanceda bahlala ezingqondweni zabo ngeengcinga ezilungileyo endaweni yokuzibandakanya namaxhala kunye neenkxalabo ngexesha langaphambi kokulala.

Ukubonisa kunye nokugxila kwimeko ekwenza uzive unoxolo kwaye ukhululekile kunokuthatha ingqondo yakho kude neengcinga ezikugcina ebusuku (60).

20. Zama izongezo zokuphucula ukulala

Ezinye izongezo zinokukunceda ulale ngokukhawuleza.

Baye baboniswa ukuba bakhuthaze ukulala nokuba kukonyusa imveliso yehormoni zokulala okanye ngokuzolisa ukusebenza kwengqondo.

Izibonelelo ezinokukunceda ulale zibandakanya:

• Magnesium. I-Magnesium inceda ukwenza i-neurotransmitters ejongene nokulala. Iidosi ukuya kuthi ga kwi-500 milligrams (mg) ngosuku ziboniswe ukuba ziphucula ukulala. Kufuneka kuthathwe kunye nokutya (,).
• I-5-HTP (5-hydroxytryptophan). I-amino acid 5-HTP yonyusa imveliso ye-serotonin, enxulunyaniswe nommiselo wokulala. Iidosi ukuya kuthi ga kwi-600 mg ngosuku, zithathwa kube kanye yonke imihla okanye ngeedosi ezahluliweyo, zibonakala ngathi ziyasebenza ekunyangeni ukuqaqanjelwa (76, 77).
• IMelatonin. Umzimba ngokwendalo uvelisa ihommon melatonin, kodwa inokuthathwa njengesongezelelo ukunceda ukulawula ukulala kwakho. Imithamo ye-0.5-5 mg ithathe iiyure ezi-2 ngaphambi kokulala kwakho, okuhlala kujikeleze i-8 ukuya kwi-9 emva kwemini. kubantu abaninzi, banokuphucula umgangatho wokulala (,).
• U-L–mncedi. I-L-theanine yi-amino acid eneempawu zokuthomalalisa. Nangona kungakhange kuboniswe ukuba kubangele ukulala, kunokunceda ngokuphumla. Iidosi ze-400 mg ngosuku zibonakala ziluncedo (,,).
• I-GABA (gamma-aminobutyric acid). I-GABA sisixhobo esiveliswa kwingqondo. Inqanda ukuhambisa okuthile kwaye inokunceda inkqubo ye-nervous system ukuba iphumle. Imithamo ye-250-500 mg kwaye akukho ngaphezulu kwe-1,000 mg iyacetyiswa (83).

Izongezo ezingasentla zinokukunceda ulale ngcono kwaye uzive uzolile. Thenga kubo kwi-Intanethi:

• nemagniziyam
• I-5-HTP
• imelatonin
• L-theanine
• GABA

Umgca wezantsi

Ukuba nengxaki yokulala kunye nokulala akuphazamisi nje kuphela, kodwa kunokuchaphazela impilo yakho yengqondo neyasemzimbeni.

Sebenzisa obu buchule bungentla kunokukunceda ulale ngokukhawuleza, ngelixa ulele ngcono kwaye unamandla ngakumbi ngosuku olulandelayo.

Ukulungiswa kokutya: Ukutya ukuze ulale ngcono