Yimalini Kufuneka sasinomandlalo omdala ukulala? ubuthongo yinto yamihla le

Ukulala - inkqubo ebalulekileyo entsonkothileyo okwenzeka emzimbeni. Malunga yesithathu yokuphila kwakhe umntu alichitha kwimo ubuthongo. Kuyimfuneko ukuba kut- bachitha ngexesha imikhosi emini. Ephupheni, kukho ukubuyiselwa impilo ngokwasemzimbeni nangokomoya. Indlela ukulala umntu omdala?

ubude ukulala

Ubude efunekayo bubuthongo ukuba isalamane omdala. Sleep ngosuku kucetyiswa kungabi ngaphantsi kweeyure ezingama-8. Ngokuqhelekileyo, akukho kwedatha yeenkcukacha-manani, yaye kwimeko nganye ziyangqinelana yokwenene.

Umntu angakwazi ukulala iiyure ezi-6, uze uzive mkhulu, kodwa umntu akwanelanga, kunye neeyure-10.

Ubude ukulala ebusuku nga kuchaphazela ubudala, imo yempilo, ukusebenza komzimba kunye nezinye izinto.

Kunyaka wokuqala abazali umntwana wabo aphulukane usuku ukuya iiyure ezi-2 ulale ukuba nyaka 700 iiyure.

Kuxhomekeka kubudala yemfuneko ubuthongo yahluka, ngoko ke kucetyiswa ukuba ndilale:

• Ezisanda kuzalwa - esingekho ngaphantsi kweeyure ezingama-15 ngosuku;
• Abantwana abangaphantsi kweminyaka emi-2 - iiyure 11-14;
• Abantwana ukusuka 2 iminyaka emi-5 - Iiyure 10-11;
• abantwana ukususela-5 ukuya kwiminyaka 13 - iiyure 9-11;
• elivisayo kweminyaka 17 phezu - Iiyure 8-10;
• ubuthongo abadala - Iiyure ezi-8;
• abantu kwama-65 eminyaka ubudala - Iiyure ezi 7-8.

Ezi data zithathwa ukuba alinganiswe, ukuze balale emini, elowo ngokwakhe isigqibo ngokwakhe. Body waziyo ukuba zingaphi iiyure kufuneka ukulala ebusuku. Umntu uyakwazi ukuphulaphula ngenyameko kuphela ngokwam.

UNorma ubuthongo kubantu asebekhulile njalo iyaphela, ukutshintsha amaxesha ebuthongweni kunye nobuthongo, kunciphise ixesha lokuphumla ebusuku. Ngoko ke, kufuneka imfuneko iphupha imini.

Ngokutsho izazinzulu obeqhuba ukufunda ixesha ubuthongo, kwafumaniseka ukuba abantu elide kunabahleliyo balala iiyure 6.5 ukuya 7.5 ngosuku.

Imigaqo ebuthongweni enempilo

Indlela ukulala umntu omdala? Ukuze ukuba umzimba kwinzuzo ubuthongo, kufuneka ulandele le mithetho:

• Umntu ulala phantsi ke eme ngcono ngexesha elifanayo. Ukuba ungumgqithi yesiqhelo, oko kunokukhokelela uqhushululu ubuthongo, ukuba nochuku, utshintsho kwimo kwaye kwezinye iimeko ukuba esi sifo.
• Emva ilele kungcono ukuba ingakwazi nokuphuma ebhedini. Ukuba umntu alale kwakhona, oko kuya kukhokelela ekubeni ngokonakala zempilo.
• Ixesha phambi ukulala ebusuku kufuneka athathe indawo-bume ezolileyo, ngaphandle umsebenzi yasemzini. Unakho ukuza kunye uhlobo izithethe, ezijolise ekulungiseleleni ebhedini.
• Ayikhuthazwa tu ukulala emini, ukuze babe neengxaki nokulala ebusuku.
• Lokulala kufuneka ibe ikhompyutha okanye TV. Ixesha elichithwa ebhedini, kufuneka lichithwe ukulala ebusuku.
• Musa ukutya isidlo enzima phambi lokulala. akufuneki ibe kamva ngaphezu iiyure ezi-2 phambi kokuba lokulala lolwamkelo lokugqibela ukutya okunjalo. A indlela engcono - 4 hr. Unakho, umzekelo, nidle apile okanye usele iglasi kefir.
• umsebenzi Physical yonke imini kunokunceda zilale ngokukhawuleza ebusuku.
• Ngaphambi kokuba balale ngcono ukuba ukusela ikofu yaye musa ukusela utywala kunye umsi.

Ukuyeka imikhwa ezimbalwa emibi, ngenxa yoko, ungafumana ulale esempilweni kunye nesandi.

Ingaba Kufuneka Ndiye oleleyo?

Kuluncedo ukuba zilala emini umntu omdala? sokuthatha mfutshane, akukho ngaphezu kwemizuzu eyi-30 ngosuku inceda ukunciphisa ingozi yesifo sentliziyo. Indoda olalayo emini, ka-3 ngeveki, va uphuculo mood, ingqalelo kunye memory.

ezinye ezibalulekileyo imihla kubantu musa ulala ngokwaneleyo ebusuku. Lala zethuba ngaphezu kwemizuzu engama-30 kungakhokelela kubunzima ukulala ebusuku ezivelayo.

Enye udidi abantu ngomhla wesabatha kuphela iingongoma ezintle, kunye nezinye ukuba yokulala. Kulo mzekelo, ezinye emva kwemini kubhetele ukuba ayiyeke.

Yintoni enokubangela nokungalali?

Zingaphi iiyure ubuthongo ukuba ukuzalwa umntu oselemdala? ukutenxa ngendlela evela imilinganiselo efunekayo ubuthongo kunokukhokelela nempilo enkenenkene. Iinzame bavale yokunqongophala weekend ebusuku elihlala ziya kuphela meko. ukungabikho Chronic ebuthongweni kungabangela:

• yehle okukwazi;
• Ukonakala kwenye operability;
• iziganeko zezifo sentliziyo yegazi;
• luphele;
• ugwayi;
• ukudana;
• ukonakala ingqalelo kunye nombono.

Indlela ukulala ngesandi esiphantsi imini abadala? Ngabantu, i nokungalali kungakhokelela yokuncipha kwenani testosterone zaveliswa. Le nto ikhokelela kwilahleko amandla nabanamandla nokwandisa izihlunu adipose ukuba isenzeko prostatitis.

Weight inzuzo kwenzeka ngenxa imfuneko ukugcwalisa amandla okutya aphezulu-osidingayo. Xa ukungalali okholisa ukwenziwa cortisol, ekuthiwa uxinzelelo hormone. Kwaye asakhulayo zizigulo zemithambo, abantu badla ngqi.

Xa inani elingonelanga ubuthongo umntu udla kakhulu watyelela unomsindo, ukuba nochuku kunye nokudakumba. Kuqala ngenxa yokungabikho ebusuku ukuphumla nervous system ubunzima.

Le meko kunokubangela ukunyuka koxinzelelo lwegazi kunye ukugxojwa imisebenzi lokugaya. Ngokufuthi, ubuso umntu uyakwazi ukubona imiphumo ukungalali ngohlobo sekile amnyama phantsi kwamehlo kunye sivakale sidumbile.

inani elingonelanga ukulala ebusuku kunokukhokelela nokwaphulwa biorhythms zabantu. Ezinye utshintsho emzimbeni kukhokelela iinkqubo vuhlayiseki ukuba angakwazi ukusombulula umntu. Kulo mzekelo, uya kufuneka uncedo lobungcali.

Iluncedo ukuba balale ixesha elide

Yinto eyaziwayo ukuba nokungalali kuchaphazela impilo yabantu. ubuthongo Long iiyure 9-10 kwaye nzuzo emzimbeni, njengoko izinga ukulala omdala malunga iiyure ezi-8. Ngenxa yoko, kukho iingxaki zempilo ngapha kwelayini zilandelayo:

• umzimba;
• intlungu intloko kunye umva;
• ukudana;
• isifo sentliziyo kunye imithambo yegazi.

Xa indoda ithe yalala kakhulu, kuba uziva ukudinwa rhoqo. Esi simo kukhokelela ukuphazamiseka biorhythms zomzimba.

Ukulala kungabangela ukusilela hormone. Zikwimeko ukwenzela ukusebenza kakuhle kwe umzimba ukuvelisa iihomoni ngokwaneleyo. Xa kakhulu kuphuhliso ukuya hormone ubuthongo.

Ngaba yingozi eninzi ubuthongo umntu omdala? Izazinzulu ziye zafumanisa ukuba ukwanda ubude ubuthongo ikhokelela ukucutheka kweminyaka yokuphila.

Ukudla ngaphambi kokuba balale

umgangatho Ukulala ubukhulu becala kuchatshazelwa ukutya. Umntu kufuneka esisiso asasaze ngaphakathi ukutya imini kwaye ugcine iimveliso elifanelekileyo isidlo sangokuhlwa.

Ubukho izithintelo ukuthatha ukutya emva 18 pm alichanekanga ngokupheleleyo, ngenxa yokuba ukuya kulala elambile kuyingozi kwimpilo kunye nobude ubuthongo.

Phambi kwabanye ebusuku kubhetele ukuba batye ukutya ukukhanya ukuba ungabi sisizekabani isisu sisingqala. Uzibhale, ungasebenzisa cottage itshizi, inkuku, amaqanda, iimveliso zaselwandle, kunye isaladi yemifuno.

Indlela ukulala

Bakholelwa intloko bhetele ubuthongo ukuya emntla. Le nkkolelo ixhaswa iimfundiso Chinese of feng shui, ekuthe ngenxa yawo kwahlaziywa magnetic field of umntu amelwe ngokohlobo ikhampasi: intloko - emantla iinyawo - nomzantsi.

Ngoko ke, ukuba kukho umntu olele entloko ukuya emantla, iphupha lakhe liya kuba bomelele yaye babe sempilweni, yaye uya kuvuka lula.

Indlela ukufunda uvuke ekuseni?

Xa indoda uyavuka ekuseni, yena unako ukwenza oluninzi imicimbi engxamisekileyo; kuba umsebenzi ngeli xesha kakhulu.

Ekuqaleni kufuneka ubone ufuna zingaphi ukulala ngesandi esiphantsi imini abadala? Oku kuza kuqinisekisa indlela ukuya kulala ngokuhlwa ukuya yokuvuka kusasa ukuya kwi mood ochwayithileyo.

Xa uzimisele ishedyuli ubuthongo, umntu uya kumiselwa kunye lokukhuthazwa recovery yokuqala. Abanye abantu basebenzisa eli xesha ukuhlangabezana nemingeni unesimilo mveliso, ngoxa abanye - ngemidlalo.

Indlela bavuke:

• kuya kuba lula ukuba bavuke kwigumbi apho iqondo elilelona ebona;
• wake up ngokusebenzisa iwotshi apho ukuze soyise kumgama othile;
• Abanye abantu cela izalamane okanye abahlobo ukuba ancedise Awakening ekuqaleni ukuya ucingo;
• emva ephakamisa kufuneka athathe kwishawa basele ikomityi yekofu ukuba ekugqibeleni libe nesithethe;
• evuka kuthi ngexesha elifanayo.

Lo mkhwa yokuvusa lwakwangoko amiliswe ngaphakathi kwiiveki ezi-2, yaye iya kunceda ukusombulula imisebenzi ezicwangcisiweyo ngaphambili.

Indlela ukulala kakhulu ukuba umntu oselemdala ukulala?

Ukuqwalasela umonakalo ukusuka nokungalali okanye ukulala elide, kunokwenziwa isigqibo sokuba izinga ubuthongo umntu ngamnye. Ukuba ngomhla ulele kweeyure ngaphantsi kwe-5, kunye nemvakalelo entle, ungakhathazeki.

Kubalulekile ukuphulaphula emzimbeni wakho. Omnye yemiqathango: emva kokuba ubusuku yokuphumla kufuneka uzive qwa namnandi.

Ngamanye amaxesha kukho iimeko ebomini xa umntu balale iiyure ezimbalwa ngosuku kwaye uzive entle. Emva kwethuba wabuyela ebuthongweni bakhe yesiqhelo kunye ukuphumla.

Ngexesha yokugula ubuthongo ixesha ukunyuka. Oogqirha bayacetyiswa ukuba balale kweli xesha ngakumbi.

Into enjengale umgangatho ubuthongo ixhomekeke ixesha kunye nexesha xa umntu alale. Yinto eyaziwayo ukuba abantu zahlulwe "larks 'yaye' amanz '.

Umntu ngamnye uyakwazi ukukhetha ubuthongo ilungileyo, apho aya kulala kwaye uzive kamnandi ngokwabo.

Lala norm for labafazi kungabi ngaphantsi kweeyure ezingama-8, kunye namadoda, ukuhlala siphaphile, esitsala 6.5 - 7:00.

Ukumisela kangakanani kwaye nini ukuya kulala, kufuneka ibe ngokwabo elowo yedwa, ngoko ke akazange abe naziphi na iingxaki ezinxulumene nempilo enkenenkene.