Ukushintsha kusuka ku-Standard kuya ku-Daylight Saving Time entwasahlobo futhi emuva futhi ekwindla kungaphazamisa iphethini yakho yokulala. Ngakho uzohamba ngezindawo ezimbalwa zesikhathi.
Umzimba wakho uzolungisa ngokuhamba kwesikhathi, kodwa ukudla nokuphuzwa okudlayo kungakusiza ukuba uthole ubuthongo obuhle ubusuku. Nazi amathiphu amahlanu okugqugquzela ukulala, okubandakanya okumele uwagweme nokuthi yini ongayengeza ekudleni kwakho. Chofoza umcibisholo wesilayidi ukuze ubone okuningi.
1 - Iya kalula kwi-Coffee, i-Soda ne-Energy Drinks
I-caffeine yinto yokuqala okufanele uyihlole uma unenkinga yokulala. Ngisho noma ungahambanga isikhathi, ukuphuza ikhofi kakhulu ntambama noma kusihlwa kungaphazamisa ukulala.
Ukuyeka umkhuba we-caffeine akulula noma kukhululekile. Abantu abaningi bahlushwa izimpawu zokuhoxiswa ezifana nokukhanda ikhanda, ukulala, imizwa efana noketshezi , ukucasula nokuntuleka kokugxila lapho beyeka ukupheka i-cafeine.
Ungagwema lezo zimpawu ngokukhipha kancane kancane. Zama ukuhlanganisa ikhofi e-decaffeinated nekhofi ejwayelekile. Ukwandisa inani lokufiphaza ngamasonto ambalwa nje - ngaphambi kokuba uhambe.
2 - Ungaphuzi utshwala obukhulu kakhulu
Nakuba ukuphuza utshwala kungenza uzizwe ukhululekile futhi ulele, ukuhamba ngokweqile ngeziphuzo zakho ezindala okuthandayo kungabangela ubusuku obungenakuphumula kakhulu. Ungase ulale kalula, kodwa ukulala kuvame ukuphazamiseka phakathi nobusuku, okuyinto yokugcina oyidingayo uma uzama ukulungisa ushintsho lwesikhathi.
Namathela kwesiphuzo esisodwa. Lokhu kufana nama-ounces angu-12 webhiya, ama-ounces amahlanu ewayini noma ukudubula okulodwa kotshwala. Noma weqa izitsha zamanzi ezinamandla ngokuphelele.
3 - Yidla ukukhanya ngesikhathi sokudla
Isidlo sakusihlwa esinezinhlanzi ezinamandla namaprotheyini singaholela ekuthunjweni nasekuguleni, futhi lokho akusizi kahle ukulala ebusuku. Gwema ama-sauc aphuzi, ukudla okujulile nokusikeka okukhulu kwenyama. Gcina izingxenye ezingxenyeni ezincane - ungazitholi.
Khetha ukukhanya okufana ne-halibut ebhakabhile ne-isipinashi, kokubili okuphezulu ku-tryptophan, okumele umzimba wakho udinga ukukhiqiza i-serotonin, i-hormone ekhuthaza ukuphumula. Ama-chickpeas nawo aphezulu e-tryptophan.
Okunye okukhethwa kukho kufaka isaladi njengokudla, isitsha encane sesobho kanye nesigqila sesinkwa sonke sokusanhlamvu, noma ipuleti yemifino exubekile.
4 - Phuza i-Cherry Juice
I-tart cherry juice iphezulu e-melatonin - into ethi umzimba wakho uveza ngokwemvelo ukulawula ukulala. I-melatonin eyengeziwe kusuka kumusi we-cherry ingasiza ekuthuthukiseni izinga lokulala nokuhamba kwesikhathi.
Ungathandi amathrekhi we-tart? Ama-Walnuts nawo aphezulu e-melatonin. Noma ungenza uhambo lokuthenga ngokushesha futhi uthathe ibhodlela le-supplement melatonin s - qiniseka ukulandela imiyalo yelebula, futhi uma unemibandela yezempilo, sicela ukhulume nodokotela wakho kuqala.
5 - Yidla i-Snack ye-Carbohydrate-Rich Rich Bedtime
Isinkwa esincane sokulala esiqongweni se-carbohydrate esiyinkimbinkimbi singakhuphula amazinga wakho we-serotonin, futhi sikusize uphumule. Ukudla nobisi, ibhotela le-peanut kanye ne-jelly sandwich, noma ushizi, izithelo, nama-Crackers yizo zonke iziphakamiso ezinhle, uma nje ukhetha ngokuhlakanipha. Isibonelo, khetha i-bhotela ye-peanut eyenziwe kuphela emanzini, i-jelly eyenziwe nje isithelo, kanye nesinkwa sonke-okusanhlamvu lapho wenza isangweji sakho. Qaphela ukwenza izinketho ze- smart snack .
> Imithombo:
> I-Howatson G, i-Bell PG, i-Tallent J, i-Middleton B, iPhalamende likaMcHugh, u-Ellis J. "Umphumela wejubisi le-cherry (Prunus cerasus) emazingeni e-melatonin kanye nekhwalithi yokulala eqinisiwe." I-Eur J Nutriti. 2012 Dec; 51 (8): 909-16.
> I-National Sleep Foundation. "Amathiphu Okulala Okunempilo."
> I-Ozsungur S, i-Brenner D, i-El-Sohemy A. "Izimpawu zokukhishwa kwe-caffeine ezichazwe kahle eziyishumi nane zinezigaba ezintathu." I-Psychopharmacology (i-Berl). 2009 Jan; 201 (4): 541-8.
> Thakkar MM, Sharma R, Sahota P. "Utshwala luphazamisa ukulala ekhaya." Utshwala. 2014 Nov 11. pii: S0741-8329 (14) 20115-7.