Ngokutsho kwe-radio radio ye-radio erpronnia eUnited States, malunga nezigidi ezingama-60 abantu ukubandezeleka, khawufane ucinge! ERussia nakwamanye amazwe akukho zibalo zichanekileyo, kodwa umntu unokuthetha into enye: Okokuqala nje ukuba wonke umntu afike iingxaki ngokulala. Sixelela malunga neendlela zendalo ukusuka kwi-insomnia eza kukunceda.
Yintoni i-Insomnia
I-insomnia kukungakwazi kwengqondo ukuqala impendulo yokutsala kwaye ulungiselele umzimba ukuba uphumle, uqinisekisa ngokukhawuleza ukulala. Kukho izinto ezininzi eziphembelela ixesha lokulala:
- Ukungalunganga kwengqondo-uxinzelelo, ixhala, iingxaki ezingxamisekileyo
- Izinto zebhayoloji-Ukutshintsha kweXesha, i-Noisy Decor, ukukhanya
- Ukutya okungalunganga - Ukutya kunye nokutya okunzima, icuba, iziselo ze-caffeine
- Izinto zomzimba-libhedi engathandekiyo, ubushushu okanye ukubanda, iintlungu zemisipha
Intlungu yangasemva ayizukulala
Ifoto: HARTAHH.USPUS.com.
Kutheni iphupha libaluleke kangaka?
Ukulala - ixesha xa umzimba ubuyisela amandla, kwaye ubuchopho bubuyise ulwazi olufunyenwe ngosuku. Xa uphulukana nokulala, inqanaba leehomoni zoxinzelelo ziyanda-ubukhulu becala i-cortisol. I-cortisol inyuka ngenxa yokungalali: Umzimba wakho ucinga ukuba uza ngeemeko ezinzima ekufuneka ulwenzile ukusinda-ngaphandle kwakutheni ukuze ungalali? Ixesha elingaphezulu, inqanaba eliphakamileyo loxinzelelo lwehomo likhokelela kwiziphumo ezingathandekiyo:
- Intloko ebuhlungu kunye nesiyezi
- Ukuhlaselwa kukothuka kunye nexhala
- Isifo sentliziyo
- Isifo seswekile
- I-Moretabolism ecothayo kunye nobunzima
- Ukungasebenzi kwamajoni omzimba
I-orviets zendalo kwi-insomnia:
Yiya kulala ngaphambili. Nokuba uqhele ukulala kude ezinzulwini zobusuku, oku akuthethi ukuba indlela enempilo kwaye ilungele umzimba wakho. Hlala ubhebhe ukuya kuthi ga kubusuku obu-12. Uya kufuna malunga neeveki ezi-3-4 ukuba umzimba uguqulela urhulumente omtsha kwaye waqala ukulala njengoko intloko ichaphazela umqamelo. Eyona nto iphambili apha kukuzinza rhoqo kwaye ukuqhubeka, yonke into iza kuphuma.
Yenza isiko langokuhlwa. Inokuba kukuhlamba ngegwebu elimnandi okanye imaski yobuso yobuso - nantoni na. Kubalulekile ukuba uyenze ngexesha elifanayo yonke imihla ukudibanisa unxibelelwano lwendalo kwingqondo. Uya kumangaliswa kukuba emva kweenyanga ezimbalwa, uqala ukuvusa, kamsinya nje xa usebenzisa imaski ebusweni.
I-Gadgets. Thatha umthetho wokugcina ifowuni ephathekayo kwaye ucime iTV ngeyure ngaphambi kokuba ulale. Izazinzulu ziqinisekisile ukuba ukukhanya okuluhlaza okwesibhakabhaka kukhutshelwa zizikrini kunciphisa ukukhutshwa kwe-hormone ye-melatonin ngengqondo yakho, ebaluleke kakhulu ukuba ilala ngokukhawuleza. Kungcono ukuchitha eli xesha ngencwadi ezandleni zakho - isibonelelo siya kuba ngaphezulu.
Sukusebenza ebhedini
Ifoto: HARTAHH.USPUS.com.
Cinezela uxinzelelo. Amandla agqithisileyo ongakhange uchithe ngemini, engazange ihlehliselwe kuphela eBela, kodwa iphazamisa ukulala okukhululekileyo. Umntu omnye uyathanda ukwenza imizuzu engama-30 eqhutywa ngaphambi kwexesha lokulala, abanye bayayithanda iyoga kwaye bawolula. Khetha into oyithandayo.
Sika ixesha elingaphezulu elangeni. Ukukhanya kwelanga kuyakwenza ukuba uvuke kwaye uyayibona leliphi ixesha ngoku. "Ibandakanya" iwotshi yendalo, ekhokelela ulwabiwo olukhulu lwe-melatonin kamva ebusuku, xa kufuneka njalo.
Mnyama, ngcono. Uphuhliso lwe-melatonin luchaphazela ixesha lobumnyama. Jika iifestile kwaye ucime yonke imithombo yokukhanya ngaphambi kokuba ulale ebhedini. Sikucebisa ukuba uthenge amakhethini e-raidber, ukuba usetyenziso lwakho lubeke icala elingasempuma-ehlobo iya kukudlala inkonzo elungileyo.
Lumkela i-caffeine. Iziphumo ezibonakalayo kwi-caffeine ziqala emva kwemizuzu eli-10 ukuya kwengama-20 kwaye zihlala ukuya iiyure ezi-3. I-Caffeine inexesha elibizwa ngokuba "yi-over-fall" yobomi, enokwandisa impembelelo yayo kwigazi lakho nasemva kwe-6 okanye ngaphezulu. Ke ngoko, ukuba usela ikofu nge-4-5 pm kwaye uye kulala ngentsimbi ye-11, isizathu se-insommia ilele ngokoqobo.
Sukusela ikofu ngaphambi kokuba ibhedi
Ifoto: HARTAHH.USPUS.com.
Yisele iti le-herbal. I-chamomile iti, ingcambu kaVelerian, i-Hypericum okanye i-Melissa - isiselo esihle esingasiyo kuphela ifuthe elinempilo, kodwa liyithole imisebenzi yovalo.
Thatha ishawa eshushu. Amanzi ashushu ngokwendalo kunciphisa umsebenzi wenkqubo ye-nervous kwaye kukhuthaza ukulala.
Phatha igumbi. Ngexesha lokulala, ubushushu bomzimba bungama-1-2 degrees ngaphantsi kweqhelekileyo. Ngesi sizathu, umoya opholileyo ovela kwifestile evulekileyo uya kuzisa ukulala kunelinge elingenamsebenzi ukulala kwigumbi elishushu.