Sonke siyakwazi ukuthi ukulala nge-stubble eqinile kuyingozi empilweni nokulala okugcwele. Kodwa-ke, kwesinye isikhathi akunakwenzeka ukuwela esiswini esilambile. Yilokho ongakudla ngaphambi kombhede, ukuze ungaphelelwanga ukuzisola unembeza, noma amakhosi.
Amantongomane. I-Almond noma i-walnut - khetha okuthanda kakhulu. Izandla nalabo nabanye futhi abanye banikela ekulaleni ngokushesha. Ngempela, ukwakheka kwe-alimondi kugcwele i-magnesium, futhi ama-walnuts aqukethe i-tryptophan, ebhekele ukusatshalaliswa kwezinto ezijwayelekile zansuku zonke.
Ubisi. Uma usawo umphikisi wanoma yikuphi ukudla ngaphambi kokulala, vele uphuze inkomishi yobisi noma i-kefir: noma yiluphi ubisi, ngenxa ye-calcium futhi usabonga kakhulu, unezindawo zokulala zomlingo.
Ujusi we-cherry. Lesi siphuzo singase futhi ukubala ngesibindi sokulala. Ngokwezifundo zakamuva zososayensi baseMelika, i-cherry yandisa izinga le-melatonin (libhekele iwashi lethu lemvelo).
Itiye lamakhambi. Ukuze uthole ngokushesha, noma iyiphi itiye kusuka kumakhambi azosiza. Kepha kungcono ukukhetha i-chamomile. Ngemuva kwakho konke, kukhulisa izinga le-glycine, ngakho-ke kunomthelela ekususweni kokungezwani ngemuva kosuku olunzima.
Sithandwa. Futhi ungakhohlwa ukwengeza isipuni soju obisini noma itiye. Ngemuva kwakho konke, ushukela wemvelo, ukukhulisa izinga le-insulin, kusiza i-tryptophan ngokushesha ukungena ekuxhumaneni nobuchopho bethu. Ngemuva kwakho konke, bekungenjalo ngengozi ukuthi ebuntwaneni belulekwa ukuthi baphuze ubisi olushisayo ngoju ngaphambi kokulala.