Ukuntula ubuthongo kusenza sizizwe simbi futhi kungashintsha izimpilo zethu zibe isiyaluyalu. Ngemuva kwakho konke, ukungalali kahle kusenza sicasuke kalula, kwenza kube nzima ukugxilisa ingqondo nokulalelisisa, okuyindlela, okwenza ukuthi abaningi bangene ezingozini nakwezinye izehlakalo. Futhi, uma ungalali ngokwanele, khona-ke wehlisa ukumelana komzimba nokubanda nomkhuhlane. Ngokuhamba kwesikhathi, imiphumela yezempilo iyingozi kakhulu: ingozi eyengeziwe yokushaywa unhlangothi nesifo senhliziyo, ukukhuluphala ngokweqile, isifo sikashukela, ukuguga okuphawulekayo kobuchopho, izinkinga eziphikelelayo zokuqonda kanye nokuwohloka kokusebenza kobuchopho, ukulimala kwethambo, umdlavuza kanye nobungozi yokufa ngaphambi kwesikhathi.
Kepha kubalulekile hhayi nje ukulala isikhathi esithile - kuphela kufanelekile ukulala kuyisici esiyisisekelo sempilo enhle. Uma uhlala uvuka ebusuku usebenzise indlu yangasese noma ulale amahora angaphezu kwamahora amabili elandelanayo, kungenzeka ukuthi awutholi ukulala ngokwanele.
- Namathela ukulala
Izidingo zokulala zawo wonke umuntu zehlukile. UDkt Nathaniel Watson, oyilungu le-American Academy of Sleep Medicine, uthi abantu abaningi bayakwazi ukuthola ukuthi badinga ukulala okungakanani. Ukwenza lokhu, hamba uyolala amasonto ama-2-3 ngokushesha nje lapho uzizwa ukhathele, bese uvuka wedwa ekuseni (uma, ngokomqondo, ungalala ukuze uqale lokhu kuhlola). Ekupheleni kwalesi sikhathi, uzokwazi ukulinganisa inani lokulala olidingayo ukuze uthole ukulala ngokwanele.
Kubalulekile ukunamathela kulolu hlelo, olunzima ngokwalo, njengoba abantu abaningi bevuma. Kepha uma ukhombisa ukungaguquguquki, umjikelezo wakho wokuvuka nokuvuka uzoqiniswa. Uma ungakwazi ukulala imizuzu engu-15, vuka wenze okuthile okuphumuzayo, bese ubuyela embhedeni lapho uzizwa ukhathele.
- Khohlwa inkinobho yokusnuza
Kuhle kanjani ukushaya inkinobho yokusnuza bese ugingqa ukuze ubambe imizuzu embalwa yokulala. Kepha akukho nzuzo kulokhu. Ukulala phakathi kwama-alamu kusezingeni eliphansi kakhulu. Uvuka futhi ufuna ukulala ngokwengeziwe ngoba uphazamisa ukulala kwakho kwe-REM. Esikhundleni salokho, setha i-alamu yakho esikhathini esizayo - bese ungayisethi futhi.
- Bala: 4-7-8
Le ndlela yatholwa udokotela nososayensi waseHarvard, u-Andrew Weil.
Phefumulela phezulu ngomoya ophansi ngamanani amane.
Bamba umoya wakho ukubala okuyisikhombisa.
Khipha umoya ngomlomo wakho ukuze ubale isibalo sabayisishiyagalombili ngomsindo oqhamukayo.
Phinda umjikelezo amahlandla amathathu.
Ngokusho kukaWeil, indlela engu-4-7-8 iyasebenza ngoba inikeza umoya-mpilo omningi kunokuphefumula okujwayelekile ohlelweni lwemizwa lwe-parasympathetic, olukhuliswa kakhulu ngesikhathi sokuxineka.
Uma ucabanga ukuthi lokhu kunzima kakhulu, zama ukubala nje. Futhi ungakhohlwa ngezimvu.
- Vala amagajethi kagesi
Uma ujwayele ukudlala ocingweni noma kuthebhulethi yakho ngaphambi kokulala, lokhu kungaba ngesinye sezizathu sokuthi kungani ukuthola kunzima ukulala. Amagajethi we-elekthronikhi - amakhompyutha, omakhalekhukhwini, amathebulethi, njll. - kukhipha ukukhanya okuluhlaza okwesibhakabhaka okuvimbela ukukhiqizwa kwehomoni "ebusuku" i-melatonin. Indlala yepineal iqala ukukhiqiza i-melatonin emahoreni ambalwa ngaphambi kokulala, futhi ukukhanya okwesibhakabhaka kuvimbela le nqubo. Uma inani elithile lokukhanya okuluhlaza okwesibhakabhaka lingena emehlweni, lidala ukuthi indlala yephayini iyeke ukukhiqiza i-melatonin.
Ukufunda incwadi ephrintiwe ngaphambi kokulala kuhle.
Ukufunda incwadi kuthebhulethi ngaphambi kokulala kubi.