Uxinzelelo lwasebusika luphuhlisa uninzi ngenxa yokunqongophala kwelanga, kuba emzimbeni uvelwano lwe-serotonin luncitshisiwe, lwaziwa kuwo wonke "Hormoni wolonwabo". I-serotonin ayichaphazeli hayi kuphela imvakalelo yethu, kodwa nokulala kunye nokutya. Ngenxa yoko, umntu onesifo sokudakumba ubusika uziva enobunzima kunye nokungakhathali, akavanga ebusuku emva kwemini, uyaphela ukuba aphelise okanye aphulukane nomdla okanye, ngokuchasene noko , yonke ifriji ishukuma, iyongeza ngobunzima. Ngapha koko, uhlala egula, akanamandla nangokuhamba ezola, ahlala efuna ukuxoka kwaye enze nto.
Oogqirha baphinda boyisa uxinzelelo lobusika mhle ngokulula: Kufuneka uqale ukuhamba, faka ezemidlalo ebomini bakho. Ukubeka ixesha elaneleyo ngaphambi kokulala, kukhethwa kude neendlela. Iimpuku zamashumi amabini anantlanunele. Kwaye ngeempelaveki, ngakumbi iqabaka kunye nelanga, kuyimfuneko ukuba uzenzele indlela yokufunxa okanye engenanto epakini, kwindalo. Ukuzithemba okulula ngokwasemzimbeni akuyi kuba nako ukuphucula imeko, kodwa unike amandla.
Uthando oluninzi 'lutya "imeko ende imnandi, inamafutha, imnandi. Kwimenyu yasebusika, kufanele ukuba kubekho iimveliso eziqukethe ii-carbohydrate ze-carbohydrate: iziqhamo zexesha, ii-porridridges, iimveliso zobisi ezixineneyo, imifuno yobisi, njl njl. . Kananjalo musa ukulibala malunga neevithamini. Iingcali zicebisa ukuba angahlali ngeli xesha lokutya, uninzi lukhulu kakhulu ngeekhalori kunye nokutya.
Kuyanceda ukujamelana ne-handrea efudumeleyo kunye nethontsi leoyile elivulekileyo okanye ukuphosa amayeza.
Ukuba akunakwenzeka ukuba uyeke kwiholide kwilizwe elishushu, ungabhalisa kwi-solarium. Ukuphucula impilo kunye nemvakalelo kuya kuqhubeka. Unokuthenga izibane ezikhethekileyo ezenza ukukhanya kwemini yemini, kwaye ubandakanye nemizuzu engama-60-90 yonke imihla.
I-phytics eluncedo, equkethe amayeza amthambileyo. Baza kunceda nge-insomnia kwaye bayakuphembululela ukungafezeki.
Ukuphuculwa kokulala kuya kunceda imowudi ukuba iqwalaselwe nokuba ngeempelaveki. Suka uye kulala ngaxeshanye, kwigumbi elimnyama nelipholileyo, ngaphandle kwe-tv kunye nenethiwekhi ngaphambi kokulala.
Ukuba akukho mandla aneleyo okujamelana ne-malaise, emva koko kungcono ukuqhakamshelana nogqirha. Kwanabo i-antidepressants zinokwabelwa kwiimeko ezinjalo.