Abagijimi badinga ukulala kwekhwalithi ukuze benze konke okusemandleni abo.
Abadlali abaningi bayaqaphela ukuthi ukuphumula nokubuyiselwa kubalulekile ekuphumeleleni. Izinhlelo zokuqeqesha kanye namashejuli kuzoba nezinsuku zokuphumula ezizenzekelayo, futhi abagibeli bavame ukuthi bazi ukuthi badinga ukuthatha izinsuku ezimbalwa ezilula ukuze babuyiselwe. Kodwa-ke, abaningi balabo abagijimi abafanayo, ngisho nabaqeqeshi babo, abahluleka ukubona ukuthi ukulala kwekhwalithi kubaluleke kakhulu njengenxenye yenkambiso yokutakula njengoba kuthatha izinsuku ezithile zokuqeqesha kalula.
Eqinisweni, ucwaningo oluningi luye lwabonisa ukuthi ngisho nokunciphisa ukulala okuncane kunganciphisa kakhulu ukusebenza kwezemidlalo. Izizathu zalokhu azicaci ngokuphelele; Kodwa-ke, amaphuzu okucwaninga ngendima ye-glucose metabolism kanye ne-cortisol (i-hormone yokucindezeleka) njengento eyinhloko.
Imiphumela yocwaningo lokulahla ubuthongo ithole ukuthi abagijimi abaphuthelwa ukulala abahambisani ne-glucose ngendlela ephumelelayo kakhulu, futhi banamazinga aphezulu e-cortisol, ehlanganiswe nokukhubazeka kwememori, ukumelana nokubhekwa kwe-insulin, nokutholakala okungekho emthethweni. Enye inkinga engaba khona yokulala okungalahleki iyanciphisa ama-hormone leptin, edlala indima ekulawuleni indlala kanye nokugcina amafutha omzimba.
Zisebenzise kakhulu umkhuba wakho wokulala ebusuku ngokulandela lezi zincomo ezivivinyiwe neziyiqiniso ukuze ukhulise izinga lakho lokulala.
1 - Ukuzivocavoca Ukuzibonakalisa noma Ukuzivocavoca Ukuzivocavoca
Ukuthatha imizuzu embalwa ukwenza umsebenzi wokuphumula noma wokuphefumula noma ukwenza umbukiso kungakusiza ukuba ulale ngokushesha. Ukusebenzisa ukuzivocavoca okuncane ngaphambi kokulala kungakusiza ukuphuza izinga lenhliziyo yakho, ukucindezelwa kwegazi, amazinga okucindezeleka, nokuningi. Kungakusiza futhi ukuba ulale ngokushesha. Nansi indlela elula yokusebenzisa uma ulala.
(1) Phuma ngekhala lakho ngenani eliyisithupha
(2) Bamba inhalation ngenani lezintathu
(3) Exhale ngekhala lakho ngenani lezinyanga eziyisithupha
(4) Bamba i-exhale ngezibalo ezintathu
(5) Phinda lolu chungechunge izikhathi ezine
2 - Vula amadivaysi
Kungumqondo omuhle ukuvala yonke i-electronics mayelana nehora (noma ngaphezulu) ngaphambi kokulala. Ukuqeda ukugqugquzela - kufaka phakathi ithelevishini, umculo ophezulu, ukuhweba, izikrini zekhompyutha, nezinye iziphazamiso - kusiza ingqondo yakho ikhululeke. Ukwengeza, lezo zinto zika-elekthronikhi ziveza ukukhanya okubonakalayo okwenza umzimba wakho ucabange ukukhanya kwemini futhi uvimba ukukhiqizwa kwe-hormone ye-melatonin yokulala. Nika umzimba wakho okungenani ihora ukuze uthole ukubongwa ngokulala ngaphandle kwezikrini ezikhanyayo ezihlaza okwesibhakabhaka kanye neziphazamiso zobuchwepheshe.
Okuningi
3 - Gcina Kumnyama
Ukusebenzisa izimpumputhe ezikhanyayo, ama-shades, nezindwangu ezikhanyayo, kusiza ukubeka indawo efanele yokulala. Ukukhanya okungahle kungabangela ukuphazamiseka, futhi iwashi elikhazimulayo noma elikhanyayo, noma ukukhanya okuvela e-electronics nakho kungaphazamisa ubuthongo obuseduze.
Okuningi
4 - Gcina It Cool
Ukunciphisa i-thermostat ekamelweni lakho ku-65 kuya ku-68 degrees kungakusiza ukuthi ulale ngokushesha futhi ulale ngokuzwakalayo. Kungase kudingeke uzame ukushisa, noma inani lezimbozo ozisebenzisayo, kodwa ukuligcina ohlangothini olupholile kungcono ukulala kunokushisa kakhulu
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5 - Liming Afternoon Caffeine
Ukusika i-caffeine kungathuthukisa izinga lakho lokulala kuphela, kodwa kungakusiza ukuba ulale ngokushesha. Kubantu abaningi, ukuphuza kakhulu iziphuzo ze-caffeinated kusihlwa ntambama noma kusihlwa kuzodala ukulala. Ukusetshenziswa kwe-caffeine kuphakamisa amazinga ama-hormone abizwa ngokuthi ama-catecholamines. Lawa mahomoni asebenza njengendlela yokuvuselela isimiso sezinzwa ezikhulisa ukukhuthazela, izinga lokushaya kwenhliziyo, kanye ne-blood constriction. Lesi yisinye sezizathu abagijimi ngokuvamile badla i-caffeine ngaphambi kokuncintisana noma ukuqeqeshwa. Yebo, kukhona labo abalala ngokulala emva kwekhofi, kepha wonke umuntu uhlukile, ngakho-ke kuhle ukufunda ukuthi umzimba wakho uphendukela kanjani ku-caffeine ngokuyihlola.
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6 - Thola Daily Sunshine kanye Fresh Air
Akulula ngaso sonke isikhathi ukuthola ilanga, kodwa ukuchitha isikhathi ngaphandle kungasiza ekuthuthukiseni ukulala. Ukuphuma ngaphandle emini, noma ngabe kunamafu noma kunamafu, kuyindlela eyodwa ewusizo yokulawula amaphethini wokulala nsuku zonke. Abadlali kufanele bahlose ukuphuma ngaphandle kwelanga lemvelo okungenani imizuzu engu-30 ngosuku. Uma kunokwenzeka, vuka ngelanga noma usebenzise izibani ezikhanyayo ekuseni. Izazi zokulala zincoma ukuthi uma unenkinga yokulala, kufanele uthole ihora lokuchayeka kwelanga bese uvala izibani ngaphambi kokulala.
7 - Gcina uhlelo lokulala lokulala njalo
Ukulala nokuvusa ngesikhathi esifanayo usuku ngalunye kulungele abagijimi. I-schedule evamile yenza isimiso sakho sokuqeqesha senzeke njalo futhi sihlale njalo. Uma ulala futhi uvuka ngasikhathi sinye, umzimba wakho ungakwazi ukuzivumelanisa nokuqeqeshwa okujwayelekile nokuhleleka kokudla. Ngaphezu kwalokho, ucwaningo lubonisa ukuthi umkhuba wokulala njalo ohlanganisa isikhathi sokulala ngehora leshumi nesikhombisa kanye nesithupha isikhathi sokuvuka sibonakala sisimiso esihle sokuvuselela ngokomzimba nangokwengqondo, kanye nokuvuka ngesikhathi sosuku.
8 - Isikhathi Sokusebenza Kwakho
Ukwenza umsebenzi wakho ekuseni kungakusiza ukulala kangcono ebusuku. Futhi ngisho nasezinsukwini zakho zokuphumula, ukuphuma ngaphandle ukuhamba kalula noma ukwenza ukwelula noma i-yoga noma ukusebenzisa i-roller foam kungakusiza ulale ngokushesha ebusuku. Nakuba kungenjalo neze isikhathi esihle kakhulu sokuzivocavoca, abanye abantu babika ukuthi ukusebenzisa ngaphambi kombhede kwenza nabo baqiniseke futhi baqaphele, ngakho-ke ochwepheshe batusa ukuvumela cishe amahora angu-6 phakathi kweseshini yokuzivocavoca kanye nesikhathi sakho sokulala.
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9 - Gwema Utshwala
Utshwala luhlobene nokunciphisa ukujikeleza kwe-REM (ukunyakaza kwamehlo okusheshayo) nokulala kokubambezeleka. Abantu abaningi bayaqaphela ukuthi utshwala uvame ukubangela ukulala okungavamile, ukuvuka njalo, ukuphonsa, nokujika. Abantu abanokuningi okungilazi ingilazi noma ezimbili utshwala ngaphambi kokulala babika ukuthi abazizwa sengathi babenokuphumula okujulile, okusemqoka kwebusuku. Uma ungatholi ngokwanele ukulala kwe-REM, ungase uzithole uzithukuthele futhi udinwe ngosuku olulandelayo.
Okuningi
I-10 - Gcina Ithobile
Akukho lutho olungaphazamisa ukulala noma ukunciphisa ikhwalithi yokulala ngaphezu kwemvelo enomsindo. Uma uzama ukulala endaweni enomsindo - eduze nomgwaqo, izikhumulo zezindiza, izitimela, noma nje ube nomakhelwane bomsindo - batshale imali kwezinye izindlebe zokuzitholela ukuzithulisa. Uma ungathandi ama-earplugs, umshini womsindo omhlophe, noma umsizi onomuntu ohlala njalo angenza ubuqili.
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