Indlela yokufunda indlela yokukhawuleza ukulala nokulala?

Phantse elowo wethu unako ukungafuni ukukhumbula ukukhumbula iiyure ezibuhlungu ezingenasiphelo sokulala. Ukuguquka ukusuka ecaleni ukuya ecaleni, ixesha lexesha elide uhamba phezu kwayo yonke into owaye wazi malunga nendlela yokufunda ukukhawuleza ukulala. Uhlolisiso, ukuthintela kunye nonyango le ngxaki zibandakanyeka kwezo zonyango ezifana neurology kunye neengqondo.

Ukubona ugqirha

Abagwenxa bethu ubusuku bokulala bangabakho izinto ezahlukeneyo. Okokuqala, kufuneka sizame ukuqonda isizathu esona sizathu ukuze sifumane iindlela ezifanelekileyo zokulwa nokulala. Ngokuqhelekileyo, ukuphazamiseka kokulala ixesha elide kubangelwa zizifo ezichaphazelekayo kwiimeko zomoya, ukunyuka kwengcinezelo yegazi, isifo sikashukela nabanye abaninzi.

Kule meko, unyango olufanelekileyo luya kuba sisisombululo esilungileyo nesona sisisombululo seengxaki zokulala. Kodwa ngokuqhelekileyo yonke into ayisoyikiyo!

Umoya "

Iphupha eliphilileyo, elinika umntu ithuba elihle lokuphumla emva kosuku olunzima ukulungiselela okulandelayo, alufi. Umbuzo omnye kuphela ujika entloko yam: "Indlela yokufunda indlela yokulala ngokukhawuleza?"

Kwasa kusasa-ukunyuka kokuqala kunye nokungabi namandla okuphelisa ubomi obuqhelekileyo, kungabi khankanya ukuvavanya nokunyamezela. Nangona bahlala bekhonza njengengcinezelo yeengxaki zethu.

Ngoko ke, ukuba ungabandakanyi isidingo sokongeniswa kwezokwelapha, ngoko kwinyanga yokuqala unyango lweMolpheus (unkulunkulu olele), kuyimfuneko ukuphelisa zonke iimeko ezikhusela umhlalaphantsi ohlala phantsi ukuze ulale. Kwaye ukuzola umphefumlo, unokubhenela kwiindlela ezibonakalisiweyo zonyango lendabuko, umphumo omncinci oya kubangela inxaxheba kwimpilo yonke yomzimba, kodwa ngaphezulu koko emva koko.

Cinga ngako ...

Ukugqithisa ngokweqile, ukudandatheka kunye nokuxinezeleka, okuchaphazela kakhulu umgangatho wobuthongo, ngokuqhelekileyo kuba ngumphumo wendalo wokusetyenziswa kotywala kunye nocuba. Ichaphazela kakubi inkqubo yokulala nokulala kolawulo lokulala. Ukuzibuza ngokukhawuleza ukuba ulale kwaye ulale, kufuneka ucinge malunga nokuba ungekho kakhulu ikhofi etywala ngexesha lomhla nangokuhlwa, nokuba ubuthongo bomsuku obungafaneleki.

Zingaphi izihlandlo oye waxoxa ngazo ngokungathandekiyo kweqela lexesha lebusuku phambi kwikhompyutheni kunye nethelevishini? Mhlawumbi lixesha lo kubeka ingqalelo kwizinto ozisebenzisayo, ukuba awuqapheli imiphumo emibi yobomi bakho, obangela ukuphulwa okuqhubekayo kokulala. Kwaye, ukulala, kuba yinto ehlawulela ukunciphisa umgangatho wobomi: ukunyanzeliswa kwamakhono okucinga (ukukhubaza), ukunciphisa isantya sokubona (ukunyaniseka) kunye nokukhubazeka kwememori.

Ukwandiswa kwemisebenzi yemihla ngemihla

Emva kokusebenza kakuhle ekupheliseni imikhwa emibi (utywala, ucuba, ininzi yekhofi), ungavumeli ukuba ulale ngexesha lemini (ngaphandle kweemeko zempilo ebuthathaka). Kubalulekile ukuba uqeqeshe ukuba ube kwigumbi lokulala kuphela kunye nokulala ngesondo. Oku kuya kunceda ukwakha uluhlu oluhambelanayo lokubambisana, ngokwemiqathango elula, ukwenza imimiselo echaphazela ngokuqinisekileyo ukuba ukulala ngokukhawuleza kulele.

Ukongezelela, zama ukunyusa umsebenzi womzimba ngexesha lokukhanya kwemini. Cinga: kutheni umntu elala ngokukhawuleza? Ngenxa yokuba ukhathele, kwaye ufuna ukuphumla.

Umbuso wengqondo nomzimba

Ngeeyure ezingama-3-4 ngaphambi kokulala, akudingekile ukuba uthathe inxaxheba kwimidlalo esebenzayo, kunye nokudla isidlo sakusihlwa. Njengoko "isisithenjwa" ungasebenzisa ukuhamba ngothando ngomoya omtsha. Kwaye ungathatha ukuhlamba okuphumayo kunye namafutha anamnandi (i-chamomile, i-lavender, i-rose, i-melissa) kumculo wakho ozithandayo. Zonke ezi nkqubo zifaka isandla ekuphumuleni komzimba, ukukhulula kwiingcamango ezingadingekile, ezingenangqondo ngokuhlwa. Ukongeza, ungadli kakhulu, oku awuvumeli ukuba umzimba ulungiselele umbhede. Kwiimeko ezigqithiseleyo, unokwenza ulungelelwaniso olukhanyayo kunye ne-yogurt, isiqhamo okanye into engeyondlo kwaye ilula kwisisu.

Induduzo Enhle

Ukuba nomoya wokulala umoya, ukulibala malunga nekhompyutha kunye neTV ngaphambi kokuba ulale, kuya kuba lula ukufunda indlela yokulala ngokukhawuleza. Ubushushu obukhulu kakhulu bokulala buyi-17-18 degrees.

Ngokuqinisekileyo, kufuneka uzame ukuzikhusela kwisandi esingaqhelekanga kwaye unciphise ukukhanya ekamelweni lokulala. Ngendlela, ubumnyama obukhawuleza umveliso we-melatonin, obangela ukuba ulale ngokukhawuleza.

ITaboo

Enye yezinto ezichaphazela kakubi ukudala imvakalelo emihle ekulungiseleleni ukulala okanye ngexesha lokuvusa okufutshane, zichanekile, iiyure. Bakha umoya ophazamisayo kunye nexhala ekubaleni kwengqondo (ngokuqhelekileyo-ngokungazi kakuhle) ngexesha elisele ukuphumla. Ngaloo ndlela, sichaza ukungazi kakuhle, kugxininisa ekujoliswe kuyo. Ekugqibeleni, nje ukunyusa "intlungu" ekulwa nokulala.

Njani ukulala ngokukhawuleza? Iingcebiso kunye neengcebiso

Ukukhangela iindlela zokufunda ukukhawuleza ukulala, unokufumana ezininzi zokupheka ezithandekayo kwaye ukhethe ngamnye ngamnye owona ambalwa afanelekileyo. Ukusetyenziswa kwabo ngexesha okanye ngokulandelelana kunokunceda umntu alityale ngeengxaki ezidlulileyo.

Zama ukufunda phambi kwephupha kwanoma yiyiphi inkolelo (ayikho into ekhangayo), okanye iincwadi ezingaphezulu okanye ezingcono. Le ndlela yindlela efanelekileyo, ngokubonga ukuba iibhokhwe zibonakala zizaliswe zikhokelo, kwaye iingcamango ezifayo zishiya indawo yazo. Ngendlela, abaninzi abantu bacebisa ukuba balele phantsi kwezixhobo zokulalisa. Le ndlela ikulungele kakhulu, ukuba inani labantwana abancinci, ubuthongo obuya kulawulwa. Kule meko, enye indlebe ifakwe i-earphone, kwaye okwesibini iya kuba nako ukubamba abantwana bekhala.

Ngokumalunga nendlela yokulala ngokukhawuleza, unokuva kubaqeshwa beenkonzo ezizodwa, abanomdla wokugcina isimo esifanelekileyo somzimba. Ngenxa yoko kuyimfuneko ukulala emhlane wakho amehlo akho avaliwe kwaye ngokukhululeka ukhulule yonke imisipha. Ngaloo ndlela i-eyeballs phantsi kweelusiki ezivaliweyo kufuneka zijoliswe phezulu. Ngokwezenzululwazi, esi sikhundla sininzi ngokwemvelo kwiphupha. Kuyafaneleka ukuba usebenze kangako, kwaye unako ukufezekisa ukulala ngokukhawuleza.

Abantu abaninzi banqabile ngokulala, besenza ukuqeqeshwa ngokuzenzekelayo. Ukumemezela ngengqondo ukuba inxalenye ethile yomzimba iyanzima kwaye ifudumele (ukusuka kwiinyawo ukuya entloko) ivakalelwa kwinqanaba lomzimba, ngenxa yokuba isiphumo siphumelele ngokufanelekileyo.

Iindlela zabantu

Abantu abalula baye bazi ixesha lokufunda indlela yokulala ngokukhawuleza, ngoko ke iindlela zabantu zokulwa nazo zonke iintlobo zokungazinzi kwaye ziyaziwa kakhulu. Ngaphambi kwegenius, ikhambi elilula ngamanzi afudumele kunye nobusi 30 imizuzu ngaphambi kokulala. Enye ithispoon yobusi kufuneka ichithwe malunga neeklasi ezi-0.5 zamanzi afudumele. Ubushushu bamanzi abufanele ukuba bube ngaphezu kwama-degrees angama-60, ukwenzela ukuba ungabhubhisi izinto eziphilayo ezisebenzayo ezinobusi.

Ukuxilisa iitayi kwizityalo kufuneka kudakwe 1-2 kwiiyure ngaphambi kokulala ngexesha elincinci, ukwenzela ukuba ungadluli ngexabiso lemali. Kule meko, kuyimfuneko ukutshintsha ukubunjwa kweengqokelela zemfuyo, ukuze umzimba ungasetyenziswa kubo. Kubalulekile ukulawula ukubonakaliswa kweempawu kunye nokuchasana okungafaniyo, ukwenzela ukuba ungalimazi umzimba.

Iimpawu ezintle kakhulu zi-melissa, i-mint, i-oregano kunye ne-willow tea. Izakhiwo eziqabulayo ezinamandla zilawulwa yi-motherwort, i-valerian, i-yarrow kunye neecon of hops. Ukuba udibanisa iitrobhu kunye neklasi yeklasi, akufanele uyilibale malunga nokuncinci kweengxube zeeayi.

Ukukhethwa kweendlela ezifanelekileyo kakhulu zokulwa nokusilela ukuhlala usweleko kuhleli kunye nomntu. Yaye ungadikibali ukuba umphumo wexeshana awunakwenziwa. Khangela, tshintsha, udibanise uphinde useshe. Abantu abaninzi banokuphelisa ngokupheleleyo iingxaki ngokulala, kwaye oku kwabenza bavuya ngakumbi.