Kunzima kuwe ukulala ebusuku, kepha noma ngabe walala, ungalali ngokwanele, ngoba noma yimuphi umngcele uyakwazi ukukuvusa? Poppone postpone amaphilisi asetshenzisiwe futhi alala eceleni. Zama ukulungisa isimo ngendlela yemvelo ngaphandle kokuguqukela ekuzuzeni umuthi.
Ubuhle bamaphilisi okulala ngesivinini sabo, kodwa ngemuva kwesikhathi esithile uzoba nokulutha futhi uzodinga ukwandisa umthamo, ogcwele imiphumela yomzimba. Ake siqale ngezinto ezisobala: hhayi ukudla kwakusihlwa ngaphambi kokulala. Ungathatha amahora amaningi ngaphambi kokulala. Kufanele kuqondwe ukuthi wonke umzimba awukwazi ukusebenzela okuphelele, kepha ukugaya ukudla, imizamo engeyona imizamo iyadingeka. Lapho udla ubusuku bonke, izitho ze-Organs ziza kwimodi yokusebenza, ngaleyo ndlela zinciphise umzimba wokulala nokuphumula ngokujwayelekile.
Akudingekile ukuphatha ukuqwasha kotshwala, uzolimaza uhlelo lwezinzwa kuphela. Umphumela opholile wotshwala uzodlula, futhi usavuka phakathi kobusuku. I-Caffeine, nayo etholakala etiyeni, futhi ayinconywa ukuyisebenzisa ngaphambi kokulala. Isenzo sakhe esijabulisayo sizoguqula ubusuku bakho bube ubusuku bonke.
Ake sixoxe ngemikhiqizo enconyelwe ukwenza ngcono ikhwalithi yokulala.
Ukungena empondweni yempi ne-nonconima, naka imikhiqizo I-carbohydrate ephezulu . Kufakazelwe ukuthi amangqamuzana ezinzwa asebenza kancane ngenkuthalo lapho umthamo ohloniphekile wama-carbohydrate eza emzimbeni. Thatha iresiphi, ujwayelekile kusukela ebuntwaneni: ubisi olufudumele noju. Lesi siphuzo yindlela ephelele yokunciphisa ukucindezela ekugcineni kosuku.
Ubisi lunciphisa ngokuphelele ukucindezela
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Faka imikhiqizo ekudleni kwakho Ngokuqukethwe kwamavithamini B3 kanye b6 . Lezi zinto zitholakala ushizi nesinkwa. Futhi luwusizo kakhulu ekulweni ne-besseni, imifino, isibindi nenyama yenkomo. Izidalwa ezidingekayo amantongomane acebile kokuqukethwe kwe-magnesium, kanye nezithelo ezomisiwe, ubisi, ubhanana, izinsuku - imithombo yama-amino acid, anzuzo ohlelweni lwezinzwa.
Izinto zaziwusizo futhi emzabalazweni wephupho elinempilo.
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Abantu abaphethwe yi-insomnia, kuyadingeka ukwenza ukudla kusuka kwimikhiqizo okuhloswe ngayo ngokujwayelekile ukulala ubusuku. Uzolala kangcono uma ungeza kumenyu: Uju, i-Cherry, ubisi nokudla kobisi okubilisiwe, i-oatmeal, inhlanzi ethe xaxa.
Kodwa-ke, hhayi kuwo wonke ama-carbohydrate azoba yisixazululo esifanele - ezinye azimukele kabi. Abantu abanjalo bakhetheka ukukhetha imikhiqizo ephezulu yamaprotheni - isidlo sakusihlwa inketho esifanele kakhulu. Iqanda elifanayo le-alimondi neqanda elibilisiwe ngaphambi kokulala lizoba yisixazululo esihle kakhulu. Izithelo ezinjengobhanana zithinteka kahle ngokuphumula kwemisipha. Siletha ukunakwa kwakho iresiphi esekwe ebhanana: uthele ingilazi yobisi ku-blender bese wengeza ubhanana ochotshoziwe. I-Protein Cocktail izoba usizo olukhulu ekulweni nombhede ophukile.
Sebenzisa Kashi kaningi
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Sincoma ukuzama njengokwelashwa kanye nejusi ye-cherry, okuzohlinzeka ngohlobo lwe-melatonin. Futhi akunakusebenzisa ushukela ubusuku ubusuku obukhulu. Buyisela esikhundleni sezithelo ezintsha noma ezomisiwe.