Indlela ukulala imizuzu emi-5, ulale uthi yoyi ubusuku bonke?

ugwayi rhoqo negalelo kuphuhliso chronic fatigue umzimba, njengokuba iphupha - kuphela indlela enamandla achache. Ngenxa yokunqongophala rhoqo ubuthongo umntu ujongene engqondweni. Ukunqongophala ubuthongo yenye yeengxaki ezinkulu zabantu mihla. Indlela ukulala phakathi kwemizuzu emi-5? Yintoni ekufuneka uyenze? Le mibuzo inkathazo emininzi ukubandezeleka evela ugwayi.

Ubangelwa zokulala

Ukuze ukwazi ukwenza ngayo silale, kufuneka uqale ukususa oonobangela zokulala. Ugwayi ezinokubangelwa ezi ngxaki zilandelayo:

• izifo sentliziyo;
• indlala;
• ubuhlungu;
• amagciwane (umkhuhlane);
• Uxinzelelo emsebenzini;
• ngenxa amayeza;
• ubukho ezenzeka ngaphandle (ingxolo).

Zingaphi iiyure ubuthongo kufuneka uzive okulungileyo?

Iingcali ukufunda ixesha ebuthongweni kunye nemifanekiso yalo engundoqo, bathi iiyure ezisi-8 ukulala kangangoko ulondolozo yobuhle, ulutsha kunye nempilo umzimba. Ukongeza, umntu ngamnye - ephilayo ngamnye: omnye kufuneka iiyure ezili-10 ukuya kulala, omnye iya kuba yanele iiyure ezi-5. Ngoko ke, kubalulekile ukujonga ixesha elingakanani kuyimfuneko ukuba ukhululeke ebusuku bazive ngayo imilo.

Kuba oku kukho indlela elula kakhulu. Thembela leholide kwaye ufumanise ukuba kufuneka njani ixesha elininzi ukulala ebusuku. Eli lixesha enkulu kunjani - akukho mfuneko bavuke ikloko ye alam. Olu lwazi ke kubaluleke kakhulu ukuba ukwakha zakho zokulala. Sinamathele kulo, ayisa ukuze iphazili phezu umbuzo ukuya njani ukulala imizuzu emi-5.

Sleep & Interior

Kudla ngokuthi nkqu nasemva kokuba basela amathontsi ambalwa valerian okanye iti kunye zetyeleba, ukulala akayi, yaye kubonakala ukuba iqhawe kwebali "njani ukuba ukulala ebusuku ekhaya?". Yintoni ukwenza ntoni? Ngokukhawuleza nokulala?

Ngokufuthi unobangela ukuphuthelwa rhoqo sizifihla enkabeni yakho. Ngoko ke, ilungiselelo omhle awumise kukho isiqinisekiso ubuthongo esemgangathweni kunye REM. Yinto eyaziwayo ukuba imibala Shiny kwi ngaphakathi luvo ezolileyo, ukuphungula uxinzelelo yaye kwamnceda ubuthongo.

Enye into ebalulekileyo indima ephambili, njengoko elukhukweni. Oku kufuneka ibe yindawo kamnandi ukuphumla: i umatrasi - izibophelelo nzima - ezingcakacileyo, ekukhethwa iziseko imifuno okanye buckwheat. Linen ayikhuthazwa tu into yokuba ukusebenzisa neyesilika, ngenxa yokuba kuphela iifilimu enjalo kwaye ezintle, enyanisweni - ongahlali izinto endandilindele kwaye inegalelo ugwayi. Isilika - zizixhobo imtyibilizi kwaye kubanda, apho akukho mnandi kakhulu ukuba bakhululeke, ingakumbi ngexesha lasebusika. Sebenzisa wezendalo cotton yangaphantsi, ngokunjalo uya kuba nako ukufumana ubuthongo esemgangathweni.

Imithetho ezisisiseko REM

1. Ukuze ukulala iiyure eziyi-8. Oku kuya kuqinisekisa ukuba ukusekwa imvula yesiqhelo kunye nokulala.
2. Kufuneka Ungakhathazeki kakhulu ngenxa ukuphuthelwa - naziphi na amava mandundu kuphela.
3. Yiya ubuthongo , ekukhethwa phambi ezinzulwini zobusuku kwaye ngexesha elinye.
4. Ukuze ukuphuhlisa reflex ubuthongo ufuna ebusuku nganye ukwenza kwisiko zilandelayo: yokuxhela, ukuxukuxa amazinyo, elungisa ebhedini.
5. Ngaphambi kokuba balale kufuneka pholisa igumbi. Yinto eyaziwayo ukuba umoya opholileyo kwigumbi inegalelo ekuweni ngokukhawuleza ubuthongo.
6. Kufuneka ungaze uye kulala ungatyanga, kodwa kukuzingxala ayikhuthazwa. The best sleeping ipilisi - kukuthi, Isimanga, ziilekese. Kodwa ziphele ngokulinganisela, yaye kungekudala uza kufumana ubunzima engaphezulu kunokuba kuba ikhazi yokulala.
7. Yenzani umthambo esebenzayo kufuneka ibe ziiyure ezi-6 phambi kokuba lokulala. Iyandonwabisa luvo umsebenzi ingakumbi emzimbeni. imithambo Morning kwakhona akufuneki ityeshelwe.
8. iingcinga ezintle kuphela negalelo ekulweni ugwayi.
9. kwimiqamelo bekhululekile, ebhedini, kunye nezinye iimpawu a awumise. Wool iikawusi, xa kubanda, yangaphantsi ukhululekile - kuba bonke ngenxa yokuphumla esemgangathweni.
10. izandi ezingaqhelekanga (kakhulu "enomsindo" iwotshi, umculo, unomathotholo). Bona ezinokuphazamisa ingqondo kwaye kunokukhokelela kwisenzo. Ukuba awukwazi ukulala ngenxa yesandi emva kodonga okanye window, ungasebenzisa headphones.

Indlela ukulala kwimizuzu emi-5? izincomo key

Ukuba ugwayi kubuhlungu kwiintsuku ezimbalwa ezidlulileyo, lixesha lokuba lirhoxe kulo mzimba woku karhulumente. Ingaba unomdla nomba ukuya indlela ulale ngomzuzu 1? ubuthongo qualitative REM kuya kuqinisekisa ukuthotyelwa ngqongqo ezi zincomo zilandelayo:

• Funda incwadi lokulala uyadika okanye ukubukela imovie ekruqulayo.
• Thatha bath ukuzola kunye nokongezwa amathontsi ambalwa oyile (kaEtere) okanye netyuwa elwandle.
• Basele ikomityi okanye iglasi yobisi iyogurt (iyogurt) phambi kokuba lokulala. Kwiimveliso yobisi ziqulethe tryptophan - acid acid ekhuthaza imveliso serotonin. Le yokugqibela, nayo, buyasikhulula umzimba.
• It ayinqweneleki ukuba sibusele utywala ebusuku, kuba ichaphazele umgangatho ubuthongo.
• Qinisekisa ukungabi lokukhanya. Ichaphazela ingqondo, akasivumeli ukuba uphumle kamnandi uze uzive uhlazi- yekile.

Zokupheka amayeza emveli ngenxa ubuthongo enempilo

Abantu abaninzi abaphethwe sokulibala, Kakade ke, awunamdla nomba ukuya njani ukulala iyure. Ngokwahlukileyo koko, bafuna iindlela ethembekileyo ukuba singene ubuthongo enzulu. Kulo mzekelo, zokupheka ezifanelekileyo kakhulu amayeza emveli, leyo, kweli xesha lifutshane kangangoko ukunceda ukubuyisela ubuthongo efanelekileyo.

• Bilisa itispuni zetyeleba, ukongeza iti ishiya yobusi basela phambi lokulala.
• Wabeka nomluko ecaleni iintyatyambo (lavender, chamomile, geranium, eminti).
• Icephe idile kugalela amanzi abilayo (1 ikomityi) kunye nokufaka malunga neeyure ezi-2 phambi kokuba isiselo lokulala.
• Lungisa tincture nengcambu Artemisia: amacephe ezimbini kwezi ngcambu (nakhandiweyo) inyanzelise xa ml 400 zamanzi anisengabo iiyure ezi-2 phambi kokuba isiselo lokulala.

Ubuchule kunye ukusebenza REM

Ukuze sikwazi ukuphuthelwa unakho ukusebenzisa ubuchule okanye umthambo okhethekileyo. Zisixelela indlela ukuya kulala imizuzu emi-5 kunye singene ubuthongo ebusuku olungileyo.

ubuchule chinese iquka iindlela ngalo iziphumo amanqaku esebenzayo zebhayoloji, ibangela iingxaki ezinxulumene ne sokulibala, ahlale ngasemva. Umzekelo, ukuba kuyimfuneko kuku cofa umsantsa phakathi iintshiyi imizuzwana 30. Indlela yesibini - loo nto umphululela ezindlebeni ngexesha elifanayo kwicala langasekunene. Kwakhona zama ukuba axove imingxuma (5 imizuzu yonke imihla phambi kokuba uye kulala), apho ibekwe phezu kwisihlahla kwicala yangaphakathi (oko kukuthi, i thambo lithe tso).

zokwehlisa ubuchule kuquka ukwenza imithambo ezilula. Umzekelo, kufuneka alale ngomqolo yakho, vala amehlo akho kwaye ukhululeke. Emva koko - thatha umoya kwaye uqale ukubukela iimvakalelo zabo kwiindawo ezahlukeneyo zomzimba (ukusuka iinyawo intloko). Uqheliso lomsebenzi lwenziwa malunga 5 imizuzu yonke imihla.

Prevention of zokulala

• Bashiye izitya okunencasa ebusuku.
• Ngaphandle iziselo menu, leyo ukuvuselela, ukutya okunamafutha kunye okune iiprothini.
• Musa ukuthwala iincoko ngokweemvakalelo, musa ukubukela iimovie umdla nezinomtsalane ukufunda iincwadi phambi kokuba ulale. Kwakhona, musa ukuchitha ixesha elininzi phambi laptop.
• Kuphephe ukulala emini, ngokuba ube ingumqobo ebusuku kakhulu.

Kuphela indlela ebanzi kwingxaki zokulala, ukusetyenziswa iingcebiso ngasentla kunye nokuhambelana nemithetho kuya kusinceda ngokukhawuleza ngokwaneleyo ukuba ukumelana ugwayi. Xiphephana, phila ubomi obusempilweni esebenzayo, funda ukuzihlaziya ngokufanelekileyo - kwaye ngoko ke isiqinisekiso ukulala kamnandi ebusuku!