Ungadla kanjani ukuze ... ulale ngokwanele

Isigqi sesimanje sempilo senza abaningi bethu badele impilo yethu. Lokhu kuyiqiniso, kodwa ingabe lokho kusho ukuthi akukho esingakwenza ngakho? Cha, akunjalo. Kusemandleni ethu ukuzihlinzeka ngokudla okuhlelekile nokulala.

Kanjani? Okokuqala, ngokunquma ukuthi yikuphi ukudla okusinika amandla, nokuthi yikuphi okubangela ukudakwa. Ukuze wenze lokhu, kwanele ukwenza ukuhlolwa kwegazi: ubuchwepheshe besimanje obusha obuthuthukisiwe ososayensi baseJapane buvumela ukuba sibale izici nezidingo zomzimba wethu. Futhi ngokulungisa indlela odla ngayo, ungakwazi ukuqeda izifo eziningi futhi uthuthukise izinga lempilo – okuhlanganisa nokuqinisekisa ukuthi ulala kahle ebusuku.

Yini ekuthonyayo?

1. I-fiber yokudla inesibopho sobude besikhathi sokulala

Phakathi nezigaba zokulala okujulile, umzimba wethu uyabuyiselwa futhi ugcwaliswe ngamandla. Ukwenza lezi zigaba zihlale isikhathi eside, engeza ukudla okune-fiber okucebile ekudleni kwakho, okufana nama-walnuts, umthombo we-tryptophan (i-amino acid ekhiqiza i-kynurenine, i-serotonin, i-melatonin ne-niacin futhi isebenza njengesilawuli sesimo semvelo), ama-alimondi acebile nge-magnesium. , bran kanye okusanhlamvu, okuyinto, phakathi kwezinye izinto, kuzosiza ukubuyisela ukusebenza komgudu wokugaya ukudla. Konke lokhu kuzosiza futhi ukusheshisa ukulala, ukulinganisa ubude bokulala kanye nezigqi ze-circadian ngokuvamile.

2. Ushukela uthinta izinga lokuzumeka

Ukuze unciphise ingozi yokuqwasha kanye namazinga okucindezeleka ekuseni, kufanelekile ukunciphisa ukudla okushukela, ikakhulukazi ngaphambi kokulala (ngisho namahora ambalwa kusengaphambili). Ushukela uvuselela ukuqala kwesigaba esisheshayo sokulala: umzimba awunaso isikhathi sokululama futhi uthole amandla, ngakho-ke ekuseni sinqotshwa umuzwa wokukhathala.

Uma itiye lakusihlwa elinamaswidi libe umkhuba onjalo kangangokuthi awukwazi ukucabanga ukuthi uzolala ngaphandle kwalo, unikeze okuthandayo uju, umthombo woshukela wemvelo. I-spoon encane yoju izothuthukisa umphumela wokuthulisa wetiye le-chamomile: izinga le-glycine lizokhula, isimiso sezinzwa sizothula, ukungezwani kwemisipha kuzokwehla. Ngaphezu kwalokho, isiphuzo esinjalo sandisa amazinga e-insulin, okuvumela i-tryptophan, enesibopho sekhwalithi yokulala nesimo sengqondo, ukuxhumana nobuchopho ngokushesha.

3. I-hydration inesibopho sekhwalithi yokulala

Amanzi ahlanganiswe nama-molecule e-hydrogen abuyisela ukusebenza kwamangqamuzana ngendlela yokuthi wonke aqale ukusebenza njengewashi: umsebenzi we-metabolism kanye ne-detoxification yomzimba uyathuthuka, ibhalansi ye-acid-base ibuyiselwe. Lawa manzi asebenza ngokuphindwe izikhathi ezingu-6 kunamanzi avamile ekuhlinzekeni inqubo yokukhishwa kwe-hydration, okwenza kube kuhle ukujwayelekile ukulala nokuvuka.

4. Izigaba zokulala zithintwa amafutha agcwele.

Ukulala kwethu kunezigaba ezimbili eziyinhloko - ukulala kwe-REM nokungeyona i-REM. Uma sivuka kungazelelwe phakathi nokulala kwe-REM, ingqondo yethu ayikwazi ukusebenza ngendlela evamile isikhathi eside. Uma ukudla kubuswa amafutha agcwele, isigaba sokulala se-slow-wave siba sifushane, okusho ukuthi asilali ngokwanele futhi sizizwa sikhathele ekuseni, ngakho-ke kufanelekile ukunciphisa ukusetshenziswa kwabo.

Faka ekudleni kwakho i-tuna ne-salmon, ecebile kuvithamini B6, obhekele ukukhiqizwa kwe-melatonin ne-serotonin, kanye nezimfanzi, umthombo obalulekile we-tryptophan.

5. Impilo yokulala inqunywa amavithamini

Ukuze uzizwe umkhulu futhi ulale unempilo, udinga ibhalansi yazo zonke izinhlobo zamavithamini, kokubili okuncibilika emanzini nokuncibilika kumafutha. Okokuqala, kufanelekile ukuthatha ukuhlaziywa kwamavithamini: hhayi nje ukulala kwethu, ukungatheleleki kanye nemizwelo, kodwa futhi ukubukeka kwethu kuncike kulezi zinkomba. Kubalulekile ukukhumbula ukuthi udokotela kuphela ongenza izinguquko ohlelweni lokudla okunempilo futhi akhethe amavithamini afanelekile.

6. I-Hydrotherapy ithuthukisa ukulala okujulile

Njengoba sishilo ekuqaleni, i-hydrogen iwusizo kakhulu emizimbeni yethu. Le antioxidant enamandla ayinakho ukuphikisana nemiphumela emibi, ayigcini nje ukunciphisa inqubo yokuguga, kodwa futhi yandisa i-bioavailability yezinto ezisebenzayo izikhathi ezingu-1000.

Ukuqinisekisa ukulala okunempilo, kunconywa ukuthatha inkambo ye-hydrogen inhalations, ehlanza igazi ngemizuzu engu-30. Le nqubo yokuvuselela amangqamuzana ibonwa umphakathi wamazwe ngamazwe njengephephile kakhulu. Njengomphumela we-electrolysis, okwenzeka ezinsizeni ezikhethekile, kwakheka igesi ye-HHO, engenawo ukunambitheka noma iphunga. Uma selisemzimbeni, lihlehla libe yi-hydrogen ions kanye nomoya-mpilo we-athomu.

I-athomu ye-oksijini ihlanganiswa njengoba kufanele, futhi ama-ion e-hydrogen angena ekuphenduleni kwamakhemikhali ne-hydroxyl radical, ukunqwabelana kwayo okungenye yezizathu eziyinhloko zokuguga komzimba, ukuguga kwamangqamuzana kanye nokuwohloka kokulala. Umphumela wokusabela okunjalo amanzi alula, okungezelela ukondla wonke amangqamuzana omzimba, futhi umphumela uba khona manjalo.

Zonke lezi zinguquko ezingenhla zizosiza ukuthuthukisa izinga lokulala, ngakho-ke kwandise izinga lenhlalakahle yengqondo.