Irekhodi elibhaliswe ngokusemthethweni ngaphandle kwephupho lase-American Robert McDonald: Wayephapheme 453 h 40 amaminithi, okucishe kube yizinsuku eziyi-19. Asikucebisi ukuthi uphinde uhlole ukuhlolwa okufanayo, ngoba ukuntuleka kokulala kubangela ukubonwa ikhanda, ukuwohloka kokugaya, ukuvimbela ukuphendula kanye neminye imiphumela emibi. Ukuqonda ukuthi kunzima kangakanani ukulala lapho kungenakubalwa ngezindaba ezingemnandi kwabezindaba, kusuka emsebenzini, kusuka empilweni yomuntu siqu, kunqume ukusiza ukuthola ucwaningo lwezokwelapha olufakazelwe ukuze uphumule futhi ulele ngokushesha.
Ukushisa kwegumbi eliphansi
Ngesikhathi sokulala, izinga lokushisa lomzimba wakho liyashintsha: isisu bese sibuya sipholile, bese imilenze nezandla zezandla zishisa. Imiphumela yocwaningo lwe- "ThermoreGocution njengohlelo lokusayina lokulala" ikhombisa ukuthi inethezekile ngokulala ukulala kungukushisa kwamazinga angama-15-23 egumbini lokulala. Faka i-thermometer egumbini ukubheka izinga lokushisa ngaphambi kokulala. Uma ungathandi ukulala kumakhaza, vula iwindi kwimodi yokungena komoya, bese uya egeza efudumele. Uma ubuya, umzimba wakho uzoshesha ngenxa yokuhwamuka - Ukusebenza kwale ndlela kufakazelwa ukuthi ucwaningo "ukulala, ukuphaphama kanye ne-thermosensitivity" ngo-2011.
Igumbi akufanele lishise
Photo: Unsplisish.com.
Phefumula ngokuhlukile
Indlela "4-7-8" umkhuba odumile wokuphefumula e-USA, okunomthelela ekuphumuleni nasekuhlelweni okujwayelekile kwesimo esingokomzwelo. Abukho ubufakazi besayensi bokusebenza kwale ndlela, kepha ngokwencazelo, ngokusobala busebenza kangcono kune-akhawunti engenamkhawulo yokugxuma ama-rubrack avalekile. Umnyombo wendlela ye- "4-7-8" ukuthi ngesikhathi sokuphefumula okujulile bese unciphisa unciphise ukushaya kwejubane futhi unciphise umfutho wegazi, okungukuthi, ngokungemthetho wenza lezo zinqubo ezenzeka ngomzimba lapho elele. Kuyadingeka ukuphefumula kanjena:
Qala indawo yethiphu yethiphu yamazinyo angaphambili aphezulu.
Exhale ngokuphelele ngomlomo wakho wenze umsindo wokukhala.
Vala umlomo uphefumule ekhaleni, ubala ezingqondweni kuya kwabane.
Bamba umoya wakho futhi ubalekele engqondweni kuya kwabayisikhombisa.
Vula umlomo wakho futhi ukhiphe ngokuphelele, wenza impempe futhi ubala abesishiyagalombili.
Phinda lo mjikelezo okungenani amahlandla amathathu.
Setha ishadi le-ski
Umzimba wakho unesistimu yaso yokulawula, ebizwa ngokuthi isigqi sakwa-Circlian. Lawa mawashi wangaphakathi anikeza isibonakaliso emzimbeni wakho ukuze uvikeleke ntambama nokuzola ngokwengeziwe ebusuku, okuqinisekiswe ngocwaningo "Isitatimende esisemthethweni se-thoracic Society Study: Ukubaluleka kokulala okunempilo. Iziphakamiso kanye nezinto eziza kuqala ku-2015. Esifundweni esifanayo kushiwo ukuthi abantu abadala banconyelwa ukulala amahora angama-7-9 ngosuku. Odokotela bancoma ukuvuka futhi bawe ngasikhathi sinye nsuku zonke, kufaka phakathi ngempelasonto ukuze umzimba uzivumelanise nombuso wakho futhi ulungise ukukhiqizwa kwama-hormone - i-melanin ebusuku naseCortisol ekuseni. Ukuhambisana nemodi yokulala kubhekwa njengendlela ephumelelayo yokuqinisa umsebenzi wobuchopho, okuqinisekiswe izingoma zokufunda ", ukuncipha kokulala, nososayensi benze izivivinyo ezivivinyweni amahora angama-36 ukuphaphama ukulandelela ubuchopho babo ukulandelela ubuchopho babo ukulandelela ubuchopho babo umsebenzi. Kubalulekile ukuthi phakathi nesikhathi sasemini usebenza ngokukhanya kwelanga okukhanyayo noma okwenziwe ngelanga, walala ebumnyameni, uma kungenjalo izigqi zesifunda zasendulo ziphukile.
Ungakhohlwa ngomsebenzi womzimba
Emini, odokotela batusa ukubandakanyeka emidlalweni esebenzayo ukuchitha amandla angaboni, nakusihlwa ukukhokha isikhathi se-yoga noma ukuzindla. Le mikhuba isiza ukulwa nengcindezi, okungenye yezizathu eziphambili ze-insomnia, ekhonjiswe eSifundweni "sokuthuthukisa ikhwalithi yokulala kanye nekhwalithi yempilo yabantu abadala asebekhulile". Njengoba kubhaliwe embhalweni womsebenzi wesayensi, phakathi ne-yoga, abantu bafunda ukuphefumula kahle futhi kancane kancane, baqinisa ukugeleza kwezinyawo, basuse ukungezwani - konke lokhu kunomthelela ekulaleni okusheshayo. Ngasikhathi sinye, ukuzindla kungakhulisa izinga le-melatonin futhi kusize ubuchopho ukufezekisa isimo sehafu-ukukhula - kulotshiwe "ekuzindleni kwalo okulawula ukulala" izifundo. Umkhuba weyodwa noma wonke la masu angakusiza ulale kahle futhi uvuke.
Ukuzindla no-Yoga kusiza ukuzola umoya
Photo: Unsplisish.com.
Ungabheki isikhathi
Noma uvuka ebusuku, ungabheki iwashi. Ukuziphatha okunjalo, ngokusho komsebenzi wokuziphatha kwe- "Nocturnal Time Monitoring Ukuziphatha (" ukubukwa kwewashi ") ezigulini ezethulwa esikhungweni sezokwelapha sokulala ngokuqwasha kanye nezimpawu zokuxineka kwazo," kunomthelela ekukhathazekeni angakuvumeli ukuthi ulale futhi. Okubi kakhulu, ukuphaphama njalo ngaphandle kokulala kungaholela eqinisweni lokuthi ubuchopho bakho buzofezeka lo mkhuba, umphumela wokuthi uzovuka njalo phakathi kobusuku. Uma kungenzeka, susa ifoni kude nawe - ubeke ebhokisini letafula eliseceleni kombhede noma uhambe kwideskithophu ukuze kungabikho isilingo sokuhlola isikhathi. Odokotela nabo bangeluleka ukuthi bangasebenzisi ifoni imizuzu engama-30-60 ngaphambi kokulala bawubeke ubusuku bemodi ethule - inketho enjalo ikhona kuwo wonke ama-smartphones esimanje.