Iingxelo ezili-17 malunga nephupha: yinyani, kwaye yintoni inkolelo?

Ngaba ubisi olufudumele luncedo ukulala? Qonda lo mbuzo ngokufunda iinyaniso kunye neengcamango ngokulala! Kukho imigaqo nemigangatho emininzi, malunga nabaninzi abathethayo, kodwa ngokuqhelekileyo ayinasiphelo. Ukuba isiseko sesinconywa asiyinyani, ukusetyenziswa kwezi ngcebiso akuyi kubakho nawuphi na umphumo.

Abantu abadala bafuna ukulala okungaphantsi

Le ngqungquthela. Ubuninzi bokulala kwabantu abantu abangaphezu kweminyaka engamashumi mathandathu anesihlanu, ziiyure ezisibhozo ukuya kwezi-ezisibhozo, kwaye abantu abavela kwishumi elinesibhozo ukuya kwemashumi mathandathu anesine, kwiiyure ezisixhenxe ukuya kweyesi-9, ngoko kuyafana. Nangona kunjalo, abantu asebekhulile balala ngokuncinci, kuba kunzima ukuba balele. Ngokudala, i-neurons elawula i-circadian isithwathwa ihlupheke. Ngenxa yoko, abadala abakwazi ukulala ngokuqhelekileyo ebusuku kwaye bavuke ngaphambili. Bafuna iphupha, kodwa ukuze kube nzima ngakumbi, ngenxa yoko, kwaye kwavela inkolelo.

Ukutya okunobungozi okanye ushizi kubangelwa ubusuku obunzima

Kwakhona le ngqungquthela. Akukho zifundo eziza kuxhasa olu bhengezo. Ukutya okunamafutha kunye neentlanzi kungabangela ukungathandeki kwisisu. Ukongeza, ukutya okubukhali kukwandisa ubushushu bomzimba. Ukuba izinga lokushisa liphezulu kakhulu, kuba nzima ukuba ulale. Iitshizi zifuna nje ukuthatha ixesha elide ukugaya, kungabangela ukuvuvukala kunye nokunyanzelisa, okukuvusela ebusuku ngokuphindaphindiweyo kwaye akukuvumeli ukuba uzive uvuyo lwehlobo.

Iglasi elifudumele lobisi linceda ukulala

Enyanisweni, inkolelo. Ngobisi, kukho i-tryptophan eninzi-i-amino acid eyenza ukuveliswa kwe-hormone serotonin. Kodwa, ukuze i-tryptophan ibe yi-serotonin, kufuneka ifake ingqondo. Indlela yodwa kukunqoba yonke i-amino acid. Izifundo zibonise ukuba i-tryptophan ebisi ayifaki ingqondo. Xa ukutya kunye nomxholo we-carbohydrate ephezulu kusebenza bhetele, ngoko ke udle ubisi kunye neentlaka.

Ukulala esihlalweni akukho okubi kunokuba ulale

Le ngqungquthela! Uyakuthanda, kodwa ukulala embhedeni akenzi nantoni - ngomzimba wakho umphumo wenkqubo enjalo uhluke ngokupheleleyo kunokuba ulale ngokugcwele. Ubuthongo buyimimandla ekhethekileyo yomzimba: xa ulala, umzimba wakho udlulela kwiinkqubo ezithile ze-neurological and restorative ezingenakwenzeka xa zivukile. Ubuthongo buvumela umzimba ukuba uvelise ama-hormone ahlakulela i-muscle, kwaye ikhokelela ekunciphiseni koxinzelelo lwegazi nokubuyisela amanqanaba ombane. Musa ukujikeleza, phuma ebhedeni wenze into ephumayo, umzekelo, funda incwadi.

Ikhofi emini iyakuthintela ukuba ungalali

Kule meko, umgaqo unokuba luhle kwabanye. I-caffeine ihlala emzimbeni ixesha elide, ngoko umphumo wayo ungabonakala emva kweeyure ezine. Ukuba ungeliphuza iziphuzo ze-caffeinated kaninzi, unokubona ukunyuka kokulala. Kufanelekile ukuba ukwazi ukuba akusiyo yonke into ejongene ne-cafeine, inqunywe yi-genetics, isisindo, ubudala, ukuze kubekho umgaqo jikelele kubo bonke abantu.

Utywala kukunceda ulale ngokubhetele

Utywala luyakunceda ukuphumula, kodwa lubuhlungu kakhulu ubuthongo bokulala. Akavumeli ukuba alele kwaye aphuphe. Umzimba uphoqelelwe ukuba usebenze utywala, ochaphazelayo ngendlela engcono. Izifundo zibonise ukuba ukusela utywala ngaphambi kokulala kungakhokelela ekuvukeni ebusuku.

Unokulala kakuhle ngeveki

Oku akuyinto engaphezu kweengcali. Ukungabikho kokulala kungaphazamisa impilo yakho, nangona ungayifumana, kodwa oku kufuneka uzame ukulala ixesha elide ngosuku, kunokuba uzame ukulala ngeveki. Ukudala ishedyuli entsha yokulala kuza kusebenza ngokufanelekileyo.

Kwindawo epholileyo kulula ukulala

Kubonakala ngathi igumbi elifudumele liya kunceda ukulala, kodwa akunjalo. Ipholile, kodwa kungekhona igumbi elibandayo-leyo yona khetho. Yonke into yokuba ukushisa komzimba ngokuqhelekileyo kuwela ngemini. Ukupholisa kukuvumela ukuba uphumule kwaye ulale.

Ukulala ubusika kunokuphazamisa ubuthongo ebusuku

Konke kuxhomekeke kwixesha losuku kunye nobude bokulala. Ukuba ulala ngaphezu kwemizuzu engamashumi amabini, uya kuziva uziphucule kwaye uphumule. Ukuba ulala ixesha elide kwaye ngokuhlwa, kuya kunzima kakhulu ukuba ulale ebusuku.

Ukuqeqeshwa kusihlwa kusiza ukulala

Kungabonakala kunengqiqo ukuba ukukhathala kuya kukunceda ulale ngokukhawuleza, kodwa uqeqesho luyakwandisa izinga lokubanda kwe-adrenaline kunye nomzimba, ukuze kube nzima ukulala.

Ukubukela iTV kunokuphazamisa ukulala

Ku kwenene! Imisakazo ebomvu yesikrini somabonwakude, ikhompyutheni okanye ifowuni iphazamisa iziqulatho ze-circadian kunye nemveliso ye-melatonin, ebonisa umzimba wakho ukuba lixesha lokulala.

Kufuneka ulale kakhulu ngangokunokwenzeka

Kuyinto engaqhelekanga ukucinga ukuba ulala kakhulu, kodwa ixesha elide liphupha liyingozi. Ucwaningo luye lwabonisa ukuba ubuthongo obuninzi buphazamisa imemori, kwandisa amathuba okugqithisa ngokweqile, isifo sikashukela, ukudandatheka kunye neenkqubo ezingabikhoyo.

Bonke badinga ukulala iiyure ezisibhozo

Le ngqungquthela. Kunconywa ukulala iiyure ezisibhozo, nangona kunjalo kumntu ukwanele ezintandathu, kwaye umntu ufuna iimfuno ezithoba. Ukuba ulala ngokukhawuleza, ngokukhawuleza xa ulala, mhlawumbi, awufumani ukulala ngokwaneleyo.

Kulungile ukulala nezilwanyana

Ukulala nesilwanyana kunokuba luncedo, kwaye kungonakalisa. Abaphandi bafumanisa ukuba ezinye izilwanyana zinika umoya wokuzola, ngelixa abanye bevuma ukuba izifuyo zabo zivusa nje.

Ukutya ebusuku kusiphazamisa ubuthongo

Ngamanye amaxesha i-snack phambi kokulala ayinakuphulaphula ukutya. Ngokuphambene noko, ukulamba kakhulu kusihlwa kungakukhusela ukuba ungalali. Ukuba ukhetha ukutya, khetha into ngaphandle kweshukela kunye namafutha amaninzi, ukuze ungalimazi impilo yakho.

Uqeqesho lunceda ukuqinisa ubuthongo

Ukuzivocavoca kuya kunceda ufumane ukulala, kodwa ukuba awusebenzi rhoqo, awuyi kubona nayiphi na intuthuko. Ucwaningo luye lwabonisa ukuba ngosuku lokuqala alusebenzi - kufuneka ujongane neenyanga ezine ukuze ufezekise umphumo ontle kwaye ozinzile.

Iimveliso nge magnesium zinceda ukulala

Kunjalo! Sebenzisa i-avocados, ibhanana, isipinashi, imbewu yeengqimba ukuqinisa ubuthongo bakho ebusuku. Awunayo i-vitham complexes ukuze ubone ukuphucuka okubonakalayo kumgangatho wobuthongo bakho.