Ingxelo ebhalisiweyo ebhalisiweyo ngaphandle kwephupha elisezantsi iRobert McDonald: WayenguVuka 453 H 40 imiz, phantse iintsuku ezili-19. Asikucebisi ukuba uphinda-phinde uvavanyo olufanayo, kuba ukungalali kubangela intloko, ukugawulwa komgangatho, i-Internetions kunye nezinye iziphumo ezimbi. Ukuqonda ukuba kunzima kangakanani ukulala xa iindaba ezingathandekiyo ezivela kwimithombo yeendaba, ukusuka emsebenzini, kubomi bobuqu, zigqibe kwelokuba zilale kwaye ziphumle ngokukhawuleza.
Ubushushu begumbi eliphantsi
Ngexesha lokulala, ubushushu botshintsho lomzimba wakho: isisu kunye nokubuyela umva, kwaye imilenze nezandla zishushu. Iziphumo zesifundo "kwi-Thermority njengenkqubo yokutsala iSigebenga" ibonisa ukuba ukhululekile ukuba ulale iqondo lobushushu le-15-23 kwigumbi lokulala. Faka i-thermometer egumbini ukukhangela ubushushu ngaphambi kokuba ulale. Ukuba awuthandi ukulala kubanda, vula iwindow kwimowudi ye-ventilation, uye kwishawari eshushu. Xa ubuyela, umzimba wakho uya kuphola ngokukhawuleza ngenxa yokuphuma kwamanzi - ukusebenza kwale ndlela kungqineke kufundisiso "ukulala, ukungaphangeli, ngo-2011.
Igumbi akufuneki libe lishushu
Ifoto: HARTAHH.USPUS.com.
Phefumla ngokwahlukileyo
Indlela yokuphefumla e-USA, enegalelo ekuphumleni nasekuqinisekweni kwemeko yeemvakalelo. Akukho bungqina bezenzululwazi bokusebenza kwale ndlela, kodwa ngokwenkcazo, isebenza ngokucacileyo kune-akhawunti engenasiphelo yokutsiba amanxuwa avaliwe. Eyona ndlela "4-7-8" yeyokuba ngexesha loqhankqalazo olunzulu kwaye unxibe i-ginse unciphise ipulse kwaye unciphise uxinzelelo lwegazi, oko kukuthi, ukwenza ubuqhetseba. Kuyimfuneko ukuphefumla ngolu hlobo:
Qala kuqala inqaku lencam yamazinyo angaphambili angaphambili.
Ephembelele ngokupheleleyo ngomlomo wakho kwaye wenze isandi sempempe.
Vala umlomo kwaye uphefumle ngempumlo, ukubalwa ngokwengqondo ukuya kwezine.
Bamba umphefumlo wakho kwaye ubale ngokwengqondo ukuya kwesixhenxe.
Vula umlomo wakho kwaye uxhase ngokupheleleyo, esenza impempe kunye nokubala ngokwengqondo ukuya kwisibhozo.
Phinda lo mjikelo ubuncinci kathathu amaxesha.
Cwangcisa itshathi ye-ski
Umzimba wakho unenkqubo yayo yolawulo, ebizwa ngokuba yiSythm yesekethe. Ezi mboniselo zangaphakathi zinika umqondiso emzimbeni wakho ukuze ugule emva kwemini kwaye uzole kakhulu ebusuku, eqinisekiswa sisifundo "intetho yoluntu yaseMelika ye-American Thoracic: Ukubaluleka kokulala kwesempilweni. Iingcebiso kunye nezinto eziphambili ngokubaluleka ku-2015. Kwisifundo esinye kucacisiwe ukuba abantu abadala bayacetyiswa ukuba balale iiyure ezingama-7-9 ngosuku. Oogqirha bayacebisa ukuba baphakame kwaye bawele kwangaxeshanye yonke imihla, kubandakanya impelaveki ukuze umzimba uguqulelwe kumhlaba wakho kwaye ulungelelanise ukuveliswa kwe-hormones - i-cortisol ekuseni. Ukuthotyelwa kwemodi yokulala kujongwa njengeyona ndlela isebenzayo yokuqinisa umsebenzi wobuchopho, okuqinisekiswe sisingqisho "sesayensi, kunye nokusebenza komntu" umsebenzi. Kubalulekile ukuba ngexesha lemini osebenza kunye nelanga elikhanyayo okanye ukukhanya okuphezulu, kwaye ulale ebumnyameni, kungenjalo iziqhulo zesekethe zaphuke.
Ungalibali malunga nomsebenzi womzimba
Emini, oogqirha bacebisa ukubandakanya ezemidlalo esebenzayo ukuchitha amandla angasebenziyo, kwaye ngokuhlwa ukuhlawula ixesha le-yoga okanye ukucamngca. Ezi zenzo zinceda ekulweni uxinzelelo, esona sizathu siphambili se-insomnia, esichazwe kwisifundo "yeyoga yokuphucula umgangatho wokulala kunye nomgangatho wobomi abadala". Njengoko ibhaliwe kwisicatshulwa somsebenzi wesayensi, ngexesha le-yoga, abantu bafunda ukuphefumla ngokufanelekileyo kwaye banciphise, bolula imbandezelo, asuse imbambano-yonke le nto inegalelo ekukhawulezeni. Kwangelo xesha, ukucamngca kunokunyusa inqanaba le-melatonin kwaye kuncedise ukuba ingqondo izuze imeko yesiqingatha-kubhaliwe "kwizifundo zayo ezilawulayo. Ukuqhelisela enye okanye zonke ezi ndlela zinokukunceda ulale kakuhle kwaye uvuke ochwayitile.
Ukucamngca kunye ne-yoga banceda ukuthoba
Ifoto: HARTAHH.USPUS.com.
Sukujonga ngexesha
Nokuba uvuke ebusuku, musa ukujonga kwiwotshi. Ukuziphatha okunjalo, ngokomsebenzi wexesha lokubeka iliso kwi "" ukubekwa kwendalo ") kwizigulana ezinikezela kwiZiko lezoNyanga lokulala nge-Insomnia kunye ne-Posttraumatic Centres," kunexhala lokuba akakuvumeli kwakhona. Yintoni embi ngakumbi, ukuvuka rhoqo, ngaphandle kokulala kunokusikhokelela kwinto yokuba ubuchopho bakho buza kunyanzelisa lo mkhwa, ngenxa yokuba uza kuvuka ngalo lonke ixesha phakathi kobusuku. Ukuba kunokwenzeka, susa ifowuni kude kuwe - yifake kwibhokisi yetafile esecaleni okanye yekhefu kwi desktop ukuze kungabikho silingo. Oogqirha bayacebisa ukuba bangasebenzisi ifowuni 30-60 imizuzu ngaphambi kokuba balale kwaye bawubeke ngobusuku bendlela ethe cwaka-inketho enjalo kuyo yonke i-smartphones yonke.