Ukuba uziva ungcungcutheka ngequbuliso ngelixa uqhuba, kufuneka uyeke ukuqhuba imoto ngokukhawuleza. Qhuba kwindawo elandelayo yokuzihlaziya okanye kuyo nayiphi na enye indawo ekhuselekileyo, ekhanyisiweyo apho ungapaka khona ngokukhuselekileyo kwaye ungayikhupheli indlela. Ukulala kwemizuzu engama-20 kuya kukunika amandla aneleyo kunye namandla, kodwa ukuba kukho imfuneko iya kuthatha ixesha elingakumbi.
Ngaba uza kunceda ikofu?
Ifanele ikhunjulwe ukuba ikofu kunye nezinye iziselo nge-caffeine zinika amandla okwethutyana. Emva kokuba isenzo se-caffeine sidlula, imvakalelo yokunxila inokubuya. Kucetyiswa ukuba usele ikomityi yekofu okanye ezimbini kwaye uthathe kancinci endleleni, kodwa iziselo ezingakuvumeli ukuba ulale ngelixa uqhuba, zisenokungabi naphaphile ngokwaneleyo. La manyathelo kufuneka athathelwe ingqalelo njengongenelelo lwexeshana elifutshane ukuba uzifumana kwimeko eyingozi. Ungawunciphisa umngcipheko wokuqhuba kwiLizwe eliDrowsy, uthatha amanyathelo athile ngaphambi kokuhlala ngasemva kwevili lokuqhuba.
Ukuba uziva unxibile, yima kwindawo ekhuselekileyo kwaye uphumle
Ifoto: HARTAHH.USPUS.com.
Ingcebiso №1: Ukuthenga
Uninzi lwabantu abadala abaneminyaka eli-18 ukuya kwengama-64 kufuneka balale iiyure ezisixhenxe ukuya kwezisithoba ngosuku. Abantu abangaphezulu kwe-65 abanakufuneka balale kakhulu, kodwa ireyithi yemihla ngemihla enconyelwayo isuka kwi-7 ukuya kwi-8 iiyure. Abantu abangalaliyo iiyure ezisixhenxe ngemini basemngciphekweni omkhulu ukuba bangene kwingozi enxulumene nokuqhuba ngokunxila. Ukuqhuba ishumi elivisayo kuyadingeka ukusuka kwi-8 ukuya kwi-10 iiyure zokulala kwemihla ngemihla. Uninzi olufikisayo aluhambelani nale mkhwa kwaye ngenxa yoko luya kuziva ndidiniwe kakhulu emva kwevili. Ukuba unomntwana oqhuba imoto, gxininisa ukubaluleka kokulala ngokupheleleyo kunye nengozi yokuhlala ngasemva kwevili lokuqhuba kwimeko yokudinwa okanye ukungakhathali.
Ingcebiso # 2: Ziphephe utywala ukuba uceba ukuqhuba imoto
Idrinky inxila, ngokucacileyo, kukusongela okukhuselekileyo kuwe, abakhweli bakho kunye nabanye abaqhubi beemoto endleleni. Nangona kunjalo, kwanexabiso elivumelekileyo lotywala lokulawula imoto inokubangela ukuqhuba ukuqhuba. Lumka ngakumbi ukuba sele uziva udiniwe. Kunokutshiwo okufanayo malunga namayeza akhutshwe yiresiphi kwaye ngaphandle kweresiphi, ngakumbi iipilisi ze-antiallergic ezibangela ukuba imeko yokungakhathali. Qiniseka ukuba ujonge iziphumo ebezingalindelekanga zawo nawaphi na amachiza amatsha ngaphambi kokuba uhambe. Ukuba ezi ziphumo ziquka ukungcwaba, cinga ngokusetyenziswa kwezithuthi zikawonke-wonke.
Ukuba uchithe utywala, sebenzisa izithuthi zikawonke-wonke
Ifoto: HARTAHH.USPUS.com.
Ingcebiso # 3: Khetha ixesha le-Peak Drift
Kunqande ukuqhuba kufutshane ngokuhlwa okanye phakathi kwentsimbi ye-12 neye-6 kusasa, xa uninzi lweengozi ezinxulunyaniswa nokunxila kwenzeka. Ukuba ayinakwenzeka, ibe yeyona nto iphaphileyo ngelixa usendleleni. Bukela imiqondiso yokulumkisa esalatha into yokuba ungcungcutheka, umzekelo, xa utshintsha kumtya wendlela okanye ulandele isimilo sabanye abaqhubi.
Inombolo ye-4: Ukuphucula i-hygiene yokulala
I-hygiene yokulala yimikhwa kunye neendlela ezinceda ekuqinisekiseni ubungakanani obaneleyo bokulala kakhulu kubulala ubusuku bonke. Ukuthotyelwa kwemigaqo ye-hygiene yokulala kuya kukunceda uzive uvuthile kwaye uphumle ekuseni. Izinto eziphambili ze-hygiene efanelekileyo yokulala ibandakanya:
Ixesha lokuhamba rhoqo: Kuya kufuneka uzame ukulala kwaye uvuke ngaxeshanye yonke imihla, kubandakanya ngeempelaveki nokuba uhambe.
Yenza indawo yokulala: Elona gumbi lokulala eliphezulu lokulala eliphezulu limnyama kwaye lizolile. Iqondo lokushisa legumbi likwabalulekile. Iingcali ezininzi ziyavuma ukuba i-18.3 degrees Celsius yiqondo lobushushu eligqibeleleyo lokulala, kodwa i-16-19 i-Celserees Celsius nayo ikwabalume kakhulu kubantu abaninzi.
Gcina i-elektroniki ye-elektroniki kude negumbi lokulala: Iiselfowuni, iikhompyuter, amacwecwe kunye neethelevishini zinciphisa ukukhanya okuluhlaza okwesibhakabhaka, ezinokuphazamisa ukulala. Ungasebenzisa isikrini esikhanyayo esincinci esinokwakhelwa kwifowuni yakho / kwithebhulethi yakho ukuyinciphisa. Njengenyathelo elongezelelekileyo lokuthintela, ungasebenzisi naziphi na kwezi zixhobo kangangemizuzu engama-30 ngaphambi kokulala.
Phepha i-caffeine kunye notywala ngaphambi kokulala: I-Caffeine inokwaphula ubuthongo bakho, ngoko kungcono ukuthintela ukutya neziselo nge-caffeine emva kwemini okanye ngokuhlwa. Utywala ngaphambi kokulala kunokubangela ukuphazamiseka okulala ebusuku. Unokukuphepha ukusebenzisa ezinye izitywala ukutshayela uhambo oluya kwindlu yangasese.
Ziqhelanise nemikhwa esempilweni: Ukuzilolonga rhoqo ngexesha lasemini kunye nesondlo sempilo kunokuphucula amathuba akho okulala ubuqili bobuqili.
Ukuba kuvela iingxaki, thetha ugqirha: Iingxaki zekhephu zinokubonisa i-insomnia okanye ezinye izaphulelo zokulala. Ukuba uqwalasela iipateni eziphindaphindiweyo ze-operes okanye zokulala azonelanga, bhalisa ugqirha ukuba axoxe ngeempawu zakho.