Ngokusho kwe-American Radio NPR Insomnia e-United States, cishe abantu abayizigidi ezingama-60 bahlupheka, cabanga nje! ERussia nakwamanye amazwe azikho izibalo ezinembile, kepha umuntu angasho into eyodwa: okungenani uma wonke umuntu ethola izinkinga zokulala. Silandisa ngezindlela zemvelo ezivela ku-insomnia ezizokusiza.
Kuyini ukuqwasha
I-Insomnia ukungakwazi ubuchopho ukuqala impendulo yokubopha futhi ulungiselele umzimba ukuze uphumule, uqinisekise ukulala okusheshayo okulele. Kunezici eziningana ezithonya isikhathi sokulala:
- Ukungakhululeki kwengqondo - ukudana, ukukhathazeka, izinkinga eziphuthumayo
- Izici zemvelo - Ukushintsha indawo yesikhathi, umhlobiso onomsindo, ukukhanya
- Ukudla okungalungile - ukudla okunamafutha nokusindayo, ugwayi, utshwala, iziphuzo ze-caffeine
- Izinto ezibonakalayo - umbhede ongathandeki, ukushisa noma ukubanda, ubuhlungu bemisipha
Ubuhlungu emuva ngeke bulele
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Kungani iphupho libaluleke kangaka?
Ukulala - isikhathi lapho umzimba ubuyisela amandla, futhi ubuchopho buvuselela imininingwane etholakele ngosuku. Lapho ulahlekelwa ukulala, izinga lama-hormone okucindezela liyanda - ngokuyinhloko i-cortisol. ICortisol ikhuphuka ngenxa yokulala: umzimba wakho ucabanga ukuthi uyeza ngezimo ezinzima lapho kudingeka ulwele khona ukusinda - ngaphandle kwalokho kungani ungalali? Ngokuhamba kwesikhathi, izinga eliphakeme lokucindezela ama-hormone liholela emiphumeleni engemihle:
- Ikhanda kanye nesiyezi
- Ukuhlaselwa Kwethukile Nokukhathazeka
- Isifo senhliziyo
- Isifo sikashukela
- Metabolism kancane kanye nesisindo kusethiwe
- Ukungasebenzi kwamasosha omzimba
AmaSoviet angokwemvelo avela ku-Insomnia:
Lalala phambilini. Noma ngabe ujwayele ukulala phakathi kwamabili, lokhu akusho ukuthi imodi enjalo enempilo futhi ilungele umzimba wakho. Jwayela ukulala kuze kube yi-12 Nights. Uzodinga cishe amasonto ama-3-4 ukuthi umzimba uzivumelanisa nombuso omusha futhi waqala ukulala njengoba ikhanda liphathelene nomcamelo. Into esemqoka lapha evamile futhi ihlanza, khona-ke konke kuzophuma.
Dala isiko lakusihlwa. Kungaba ukugeza nge-foam enamakha noma ubuso bemaski - noma yini. Kubalulekile ukulenza ngasikhathi sinye nsuku zonke ukuhlanganisa ukuxhumana kwe-neural ebuchosheni. Uzomangala ukuthi ngemuva kwezinyanga ezimbalwa, uqala ukuwa, lapho nje ufaka imaski ebusweni.
Yenqaba amagajethi. Thatha umthetho ukuze ulondoloze ifoni ephathekayo bese ucisha i-TV ngehora ngaphambi kokulala. Ososayensi bafakazele ukuthi ukukhanya okuluhlaza okwesibhakabhaka okukhishwe yizikrini kunciphisa ukukhishwa kwe-melatonin hormone ngengqondo yakho, okubalulekile ukuze ulele ngokushesha. Kungcono ukuchitha lesi sikhathi nencwadi ezandleni zakho - inzuzo izoba ngaphezulu.
Ungasebenzi embhedeni
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Gcizelela ukucindezela. Amandla ngokweqile ongawachitha ngosuku, awagcinanga nje ohlehliswa e-boca, kodwa futhi aphazamise nokulala okuvuselelekile. Abantu munye bathanda ukwenza ukugijima imizuzu engama-30 ngaphambi kokulala, abanye bathanda i-yoga futhi belula. Khetha okuthanda wena uqobo.
Sika isikhathi esithe xaxa elangeni. Ilanga likwenza uvuke futhi uqaphele ukuthi yisikhathi sini manje. "Kufaka" iwashi le-biological, eliholela ekwabelweni okukhulu kwe-melatonin ngokuhamba kwesikhathi ebusuku, lapho kudingeka.
Mnyama, okungcono. Ukuthuthukiswa kwe-melatonin kuthinta nesikhathi esimnyama sosuku. Vula amafasitela bese ucisha yonke imithombo ekhanyayo ngaphambi kokuba ilale embhedeni. Sikucebisa ukuthi uthenge amakhethini aminyene ahlanganisiwe, uma amafasitela akho ebheka uhlangothi olusempumalanga - ehlobo luzokudlalela insiza enhle.
Qaphela i-caffeine. Umphumela obonakalayo ovela ku-caffeine uqala ngemuva kwemizuzu eyi-10-20 futhi ungahlala amahora amathathu. I-Caffeine inesikhathi esibizwa nge- "Half-Life", esingakhulisa ithonya layo egazini lakho ngisho nangemva kwamahora ayi-6 noma ngaphezulu. Ngakho-ke, uma uphuza ikhofi ngo-4-5 pm bese ulala ngehora le-11, isizathu sokuqwasha amanga amanga entendeni yesandla.
Ungaphuzi ikhofi ngaphambi kombhede
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Phuza itiye le-herbal. I-Chamomile Tea, impande yaseValerian, i-hypericum noma uMelissa - isiphuzo esihle kakhulu esingenamthelela omuhle kakhulu enhlalakahleni, kodwa futhi siyalalisa umsebenzi wezinzwa.
Thatha ishawa efudumele. Amanzi ashisayo ngokwemvelo anciphisa umsebenzi wohlelo lwezinzwa futhi akhuthaze ukulala.
Phatha igumbi. Ngesikhathi sokulala, izinga lokushisa lomzimba lingama-degrees ama-1-2 ngaphansi kwento evamile. Ngalesi sizathu, umoya opholile uqhamuka ewindini elivulekile uzokuhlehlisa ukuba ulale kunomzamo ongenamsebenzi wokulala egumbini elishisayo.