Izindlela ezingu-9 zokujabula uma ungalali ngokwanele

Nawa amanye amathiphu okusiza ukunciphisa umonakalo obangelwa ukungalali. Kubaluleke kakhulu ukuthi ulale ngokwanele ngobusuku obulandelayo ukuze ukungalali kuhlale kuyinto ehlukile kunokuba kube yinto evamile.

1. Yidla ukudla kwasekuseni ngokushesha

Ukuntuleka kokulala kuphazamisa umuzwa ovamile wendlala. Ngaphandle kokulala, ngokuvamile sizizwa silambile usuku lonke, futhi uma siqala ukusebenzisa kabi ukudla okusheshayo nokunye ukudla okungenamsoco, kuyoba nzima ukuyeka. Gwema amaswidi nama-hamburgers bese uqala usuku lwakho ngesidlo sasekuseni esinempilo. “Ukudla okucebile ngamaprotheni kuzokunika amandla usuku lonke,” kweluleka isazi sokudla okunomsoco uMegan Faletra.

2. Hamba elangeni

Uma uzizwa unobuthongo, ungahlali endlini emnyama. “Ukukhanya okukhanyayo kusiza ukuthi uphaphame futhi kukwenze uzizwe ungcono,” kuchaza uDkt. Katie Goldstein we-Michigan Sleep Disorders Center. Uma isimo sezulu libalele, hamba uhambe ngaphandle bese ukhanyisa izibani eziningi ngangokunokwenzeka ekhaya noma ehhovisi.

3. Yiba nomdlandla

“Yebo, lapho singalali ngokwanele, sasifuna ukucabanga ngokushaja okokugcina. Kodwa ngisho nokuzivocavoca okulula okumbalwa kuzokusiza ukuba ujabule, "kusho isazi sokusebenza kwengqondo u-Courtney Bancroft, uchwepheshe wezokwelapha ukuqwasha nokuphazamiseka kokulala. Kodwa-ke, ungakwenzi ngokweqile: abaqeqeshi bokuqina komzimba abancomi ukuthi uphendukele ekuqeqesheni uma ungazange ukwazi ukulala ngokwanele. Khawulela ukushaja.

4.phefumulela phezulu

"Ukuzivocavoca umzimba kusiza ukujabula njengokuzivocavoca," kunezela u-Courtney Bankrotf. Nazi izinketho ezimbalwa ezilula:

• Phefumula ngokushesha ngolimi lwakho imizuzwana engama-30. Adonse umoya kakhulu. Phinda umsebenzi.
• Vala ikhala elingakwesokudla ngomunwe wakho, phefumula kwesokunxele imizuzwana engu-4-8. Vala ikhala lesobunxele bese ukhipha kwesokudla. Bese uphinda ngokuphambene - donsa umoya ngekhala elingakwesokudla bese ukhipha kwesokunxele. Qhubeka umzuzu.

5. Pholisa umoya

Ungahlali ngaso sonke isikhathi ekushiseni, lokhu kuzokwenza ufune ukulala kakhulu. U-Bancroft uncoma ukugeza ngamanzi abandayo, uvule isifudumezi-moya, noma usebenzise izandla zakho ngaphansi kwamanzi abandayo ngezikhathi ezithile.

6. Zama ukungalali phansi ukuze “ulale kancane”

“Ngemva kokungalali ebusuku, zama ukungalali nhlobo emini, khona-ke kuzoba lula kuwe ukuthi ulale ngobusuku obulandelayo,” kweluleka uBancroft. Uma isifiso sokuthatha isihlwathi singenakuvinjelwa, ungacambalala isikhashana - kodwa kungabi ngaphezu kwemizuzu engama-45.

Kunconywa ukwenza lokhu kungakapheli amahora amabili kuya kwamathathu ntambama ukuze unikeze umzimba ithuba lokubuyisela isigqi esivamile se-circadian (iwashi lezinto eziphilayo). Uma kungenjalo, kunengozi yokuthi uzojikijela futhi ujike embhedeni ngobusuku obulandelayo, uzama ukulala.

7. Phuza amanzi amaningi

Ungavumeli ukuphelelwa amanzi emzimbeni, ngaphandle kwalokho uzozizwa ukhathele nakakhulu. Isazi sokudla okunempilo u-Megan Faletra uncoma ukuphuza amalitha angu-2-3 amanzi phakathi nosuku ngemva kokungalali ebusuku.

8. Ungasebenzisi izinto zikagesi kusihlwa

Ukulala kukhinyabeza ukukhiqiza, futhi kungase kulinge ukuhlala emsebenzini isikhathi eside ukuze wenze konke. Khumbula ukuthi ukukhanya okukhanyayo okuvela ezikrinini zemishini kagesi kuvimbela umzimba wethu ekubeni ulungele ukulala. UDkt. Katie Goldstein uthi: “Ungawasebenzisi amagajethi amahora amabili ngaphambi kokulala.

9. Phuza ikofi

Ikhofi linomphumela ovuselelayo ngokuvimbela isenzo se-adenosine, i-neurotransmitter ekhishwa lapho ubuchopho buzwa ukuntula ubuthongo. Zama ukungaliphuzi ikhofi ngemva kwehora lesihlanu ntambama ukuze ungaphazamisi ubuthongo bakho ngakusasa ebusuku bese uwela embuthanweni ononya.