Kunzima ukuba ulale ebusuku, kodwa nokuba ulale, musa ukulala ngokwaneleyo, kuba nayiphi na i-rustle iyakwazi ukukuvusa? Phuhlisa i-sedive kunye neepilisi zokulala ecaleni. Zama ukulungisa imeko ngendlela yendalo ngaphandle kokusebenzela ukunceda amayeza.
Ubuhle beepilisi zokulala kwisantya sabo, kodwa emva kwexesha uya kuba nomlutha kwaye kuyakufuneka unyuse idosi, ebingafakwanga imiphumo yomzimba. Masiqale ngezinto ezibonakalayo: hayi isidlo sangokuhlwa ngokuqina ngaphambi kokulala. Ungathatha iiyure ezine ubuninzi ngaphambi kokuba ulale. Ifanele iqondwe ukuba wonke umzimba awunakusebenzela ukuphela, kodwa ukugaya ukutya, kuya kufuneka iinzame ezingezizo. Xa usitya ubusuku bonke, amagumbi eze kwimodi yokusebenza, ngaloo ndlela athabathe i-sulls yomzimba kwaye aphumle ngokubanzi.
Akukho mfuneko yokuba inyanga i-Insomnia yotywala, uya kwenzakalisa inkqubo ye-nervous. Isiphumo esilahlekileyo sotywala siyadlula, kwaye usavuka ezinzulwini zobusuku. I-caffeine, ekwanayo iti, ayicetyiswa ukuba isebenzise ngaphambi kokuba ulale. Inyathelo lakhe elichulumancisayo liya kubulala ubusuku bakho bube bubusuku.
Makhe sithethe ngeemveliso ezicetyiswayo ekuphuculeni umgangatho wokulala.
Ukungena kwimpungutye yemfazwe nge-nonconima, nikela ingqalelo kwiimveliso I-carbohydrate ephezulu . Kuqinisekisiwe ukuba iiseli zemithambo ye-nerve zisebenza kancinci xa idosi ehleliweyo yecarbohydrate yeza emzimbeni. Thatha iresiphi, uqhelekile ukusukela ebuntwaneni: ubisi olufudumeleyo nobusi. Esi siselo sendlela egqibeleleyo yokunciphisa uxinzelelo ekupheleni kosuku.
Ubisi lunciphise uxinzelelo
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Ngenisa iimveliso kukutya kwakho Ngomxholo weVitamins B3 kunye ne-B6 . Ezi zinto ziqulathwe kwitshizi kunye nesonka. Kwakhona luncedo kakhulu kumlo wokulwa uBesseni, imifuno, isibindi kunye nenyama yenkomo. Izinto ezifunekayo zityebile kwimixholo ye-magnesium, kunye neziqhamo ezomileyo, ubisi, iibhanana, imihla kwimithombo ye-Amino Acids, eziyingenelo kwinkqubo ye-Amino Acids, eyingenelo kwinkqubo ye-neacids.
Izinto beziluncedo kwaye kumzabalazo wephupha elinempilo.
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Abantu abanengxaki evela kwi-Insommia, kuyimfuneko ukwenza ukutya kwiimveliso ezijolise ekulaleni kobusuku obuqhelekileyo. Uya kulala ngcono ukuba wongeza kwimenyu: Isithandwa, i-cherry, ubisi kunye nokutya kobisi, ukutya, i-oatmeaal, intlanzi enamafutha asezantsi.
Nangona kunjalo, ayiyiyo yonke i-carbohydrate iya kuba sisisombululo esifanelekileyo - ezinye azithathiwe kakuhle. Abantu abanjalo bayakhankanya ukukhetha iimveliso zeprotheni eziphezulu-kwisidlo sangokuhlwa esolona khetho lifanelekileyo. Iqanda elifanayo neqanda elibiweyo ngaphambi kokuba liza kulala liya kuba sisisombululo esihle. Iziqhamo ezinjengeebhanana zichaphazeleka kakuhle kukuphumla kwemisipha. Sizisa ingqalelo yakho iresiphi esekwe kwibhanana: galela iglasi yobisi kwi-blender kwaye yongeza i-banana eqhekezayo. Iprotein cocktail iya kuba luncedo olukhulu kumlo wokulwa ebhedini eyaphukileyo.
Sebenzisa i-Kashi rhoqo
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Sicebisa ukuba sizame njengonyango kunye nejusi ye-cherry, eya kuthi ibonelele ngezinto zomzimba kunye ne-melatonin. Kwaye akukho meko ungasebenzisi iswekile ubusuku obunye. Faka endaweni yazo kwiziqhamo ezintsha okanye ezomileyo.