Susa ifoni yakho ngaphambi kokulala
Kubonakala sengathi wonke umuntu wafunda lesi seluleko kanye esikrinini se-smartphone, elele embhedeni kusihlwa, kodwa akazange anamathisele ukubaluleka okukhulu kuso. Kodwa ngeze: lo mkhuba ongenacala uphazamisa ukusebenza kobuchopho futhi uvimbele ukuba uphumule ngaphambi kokulala. Konke kungenxa yokukhanya okuluhlaza kwesikrini, okucindezela ukukhiqizwa kwe-hormone yokulala i-melatonin. Uzizwa imiphumela kakade manje: ubuthongo buba buhlungu kakhulu, futhi ekuseni umuzwa wokukhathala awupheli. Njengoba iminyaka ihamba, isimo singaba sibi kakhulu: ngokuhamba kwesikhathi, umjikelezo wokulala nokuvuka uphelelwa ukuvumelanisa nomjikelezo wobusuku bosuku - lokhu kubizwa ngokuthi i-circadian rhythm disorder. Ngokuvamile, kungcono ukungalethi kulokhu. Zama ukungaluvuli ucingo amahora amabili ngaphambi kokulala, noma uyisebenzise kancane ngangokunokwenzeka.
Yenza izivivinyo zentamo imizuzu eyi-10 ngosuku
Ingabe uhamba ngezitebhisi ezithandwayo eziyi-10 bese ukhetha izitebhisi esikhundleni sekheshi, kodwa umhlane wakho usabuhlungu? Bhekisisa umgogodla - ukusebenza kukhompyutha akugodli ngisho nasebenza kakhulu. Uma uhlala endaweni efanayo isikhathi eside, ukungezwani kuvela emgogodleni wesibeletho, imithambo yegazi iyacindezelwa. Kodwa ngalo mnyango lapho ubuchopho bethu buthola khona umoya-mpilo. Zama ukwenza izivivinyo ezilula nsuku zonke imizuzu engu-000: donsa ingalo yakho phansi kanzima futhi utshekise ikhanda lakho kwelinye icala. Bese wenza okufanayo nangesinye isandla, bese utshekisa kahle ikhanda lakho emuva naphambili.
Naka ngokukhethekile ukudla
Naka indlela odla ngayo. Izazi zokudla okunomsoco zixwayisa ngokuthi uma siphazanyiswe ukufunda noma i-smartphone ngenkathi sidla, ubuchopho abuyitholi isignali yokusutha ngesikhathi. Siqhubeka sidla ngaphandle kokuzwa ukunambitheka kokudla, futhi umuzwa wokusutha ufika nokubambezeleka. Ngokuzayo lapho uhlala phansi etafuleni, welula isikhathi sokudla - uzwe ukunambitheka nokuthungwa kwemikhiqizo. Ngakho isisu sakho sizokhiqiza i-asidi eningi, futhi uzodla ukudla okuncane.
Pheka kahle
Ubuchwepheshe besimanje bufinyelele ekhishini lethu. Namuhla, izinto zikagesi zasendlini, uma zingakwenzeli konke, zisiza ngempela ukubhekana nemisebenzi eminingi ngokuphumelelayo. Ngokwesibonelo, ngokupheka. Amagajethi akhethwe kahle agcina ama-microelements namavithamini abalulekile emikhiqizweni edingwa umzimba wethu nsuku zonke. Imifino eyosiwe ingaphekwa ngaphandle kweconsi elilodwa lamafutha ku-Airfryer ngenxa yobuchwepheshe bokuthosa emoyeni oshisayo. I-smoothie yakho yasekuseni ingenziwa ibe nempilo nakakhulu nge-blender efakwe ubuchwepheshe be-vacuum, njenge-. Uma ugaya ku-vacuum, i-oxidation yezithako iyancipha, futhi amavithamini amaningi agcinwa esiphuzweni.
Thuthukisa ingqondo
Lesi seluleko asigcini nje ngokuphathelene nempilo yomzimba - ukucabangela kunomthelela ekufinyeleleni imigomo yokuphila nokuvumelana okungokomoya. Umzimba wethu usinika izimpawu ezicacile mayelana nesimo somzimba nengqondo, futhi kuyadingeka ukufunda ukuzibona ngendlela efanele futhi uphendule kuzo ngendlela efanele. Kanye ngosuku, gxila emizweni yemisipha nokuphefumula. Zama ukumisa ukugeleza kwemicabango futhi uzwe lapho ukungezwani okujwayelekile kunqwabelene khona. Ngokuhamba kwesikhathi, uzofunda ukuziqonda kangcono, futhi ngenxa yalokho, uzokwazi ukuhlala uzolile futhi ucacile engqondweni kunoma yiziphi izimo ezicindezelayo.
Qaphela isimiso sakho sokulala
Lapho silala, kuba nokushintshana kwezigaba zokulala: ukulala kancane kuyadingeka ukuze silulame, kanti ukulala kwe-REM kungokwengqondo. Izazi zeSomnologists azincomi "ukugcwalisa" eminye imizuzu emihlanu uma uvuka ngaphambi kwewashi le-alamu - cishe, umjikelezo ogcwele uphelile, futhi ngokuvuka okunjalo uzozizwa ujabule emini. Ukuze uthuthukise izindlela zokulala, kungcono kakhulu ukulala futhi uvuke ngesikhathi esifanayo. Uma ekuqaleni lokhu kubonakala kunzima, zama ukusebenzisa i-alamu elula - inikeza ukuvuka kwemvelo usebenzisa inhlanganisela eyingqayizivele yokukhanya nomsindo. Amamodeli anamuhla kakhulu, njengokuthi, azosiza hhayi nje ukuvuka, kodwa futhi alale, ngenxa yomsebenzi wokushona kwelanga.
Phefumula kahle
Ukuphefumula okulungile akusizi nje kuphela ukubhekana nemizwa - kungamandla amakhulu wangempela aqinisekisa ukugaya okuhle, ukukhuthaza ukugaya futhi kuthuthukise inhlalakahle jikelele. Ukuze ugcwalise ngokugcwele zonke izitho nge-oxygen, ungakwazi ukudonsa umoya ngokujulile umzuzu kanye ngosuku futhi ukhiphe kancane kancane. Ungakwazi futhi “ukuphefumula ngesisu sakho” kanye ngosuku – donsa umoya njengoba ufutha isisu sakho, futhi lapho ukhipha umoya, usidonsele ngasemgogodleni wakho.
Yenza okugeza okwelaphayo
Amabhati okuphila kahle awatholakali ezindaweni zokungcebeleka kuphela - ungenza kalula inkambo yokugeza okwelapha ekhaya. Amanzi ashisayo anezithako zemvelo akhulula ubuhlungu bekhanda, ondla isikhumba futhi akhuthaze ukulahlekelwa isisindo. Ngaphambi kokupheka, thola ukuthi yimuphi umphumela ofuna ukuwufinyelela. Ngakho-ke, ekunciphiseni isisindo, amabhati ane-decoction ye-tartar, eyenza isikhumba sibe lula, afanelekile. Izinaliti, i-oregano, i-thyme izovuselela, ngakho-ke kungcono ukugeza okunjalo ekuseni. Ukugeza okushisayo okune-mint, juniper ne-lemon balm kuzoba nomthelela wokuzola futhi kuzokhululeka ngokuphelele ngaphambi kokulala.