Fumana uPhumlo oluNgcono loBusuku ngokuCoceka kokuLala

Ukulala ngokwaneleyo yenye yezona zinto zibalulekileyo onokuthi uzenze kwimpilo yakho yomzimba nengqondo. Ukuphumla okufanelekileyo kuphucula isimo sakho sengqondo, imveliso, kunye nomgangatho wobomi ngokubanzi, kodwa akusoloko kulula njengoko kuvakala. Kulapho ukucoceka kokulala kungena khona. Ukucoceka kokulala kuthetha ukuphuhlisa nokugcina imikhwa yokulala enempilo enokukunceda ukuba ufumane ukuphumla okulungileyo kunokwenzeka - kwaye utshintsho oluncinci lungenza umehluko omkhulu.

Yamkela ishedyuli yokulala rhoqo

Ukugcina iiyure zokulala rhoqo lelinye lawona manyathelo abalulekileyo ekugcineni ucoceko olufanelekileyo lokulala. Uninzi lwabantu abadala ludinga phakathi kweeyure ezintandathu kunye nesithoba ngobusuku, ngoko ke isixa osidingayo ukuze uzive uphumle ngokwenene siwela kolu luhlu. Ukulala nokuvuka ngexesha elifanayo yonke imihla kuqeqesha umzimba wakho ukuba ulale kwaye ulawula iwotshi yakho yangaphakathi. Kwaye, ewe, oko kubandakanya iimpelaveki kunye neeholide. Ngelixa kunokuvakala kukuhenda ukuba ulale emva kwexesha impelaveki ukuze ubambe ubuthongo obuphosileyo, usengozini yokuphazamisa ishedyuli yakho yokulala. Ukuba uqeqesha umzimba wakho ukuba ulale xa ilixesha lokulala, akufanelanga ukuba uphoswe bubuthongo ukuze ubambe, kunjalo!

Ukunciphisa ukulala

Ukuba ufuna ukulala, yigcine imfutshane. Ukulala ngokukhawuleza kwe-20 kwimizuzu ye-30 kunokunceda ukuphucula isimo sakho sengqondo kwaye kukwenze uqaphele, kodwa nanini na kwaye ubeka ingozi yokungakwazi ukulala ebusuku. Ukulala ixesha elide akuyi kukwenza uzive uphumle ngakumbi - into eya kuyenza kukunciphisa ityala lakho lokulala, elivakala ngathi liyinto enhle, kodwa eneneni kunokukwenza kube nzima ukulala kwaye kubangele ukungabikho kokulala kunye nokulala.

Zilolonge rhoqo

Nokuba imizuzu eyi-10 yokuzivocavoca ngosuku inokuba nefuthe elihle ekulaleni. Ukwenza umthambo rhoqo akugcini nje kukugcina usempilweni kodwa kukwakhuthaza ukulala okukumgangatho ophezulu. Ngokufanelekileyo, zama ukuzilolonga kusasa okanye emva kwemini; Umthambo we-aerobic ukhupha ii-endorphin, ezikulungeleyo, kodwa zinokukugcina uphaphile ukuba wenza umthambo onzima kakhulu ngokuhlwa okanye ebusuku.

Gwema i-caffeine, i-nicotine, kunye notywala ngaphambi kokulala

I-caffeine kunye ne-nicotine zombini zivuselela, nto leyo ethetha ukuba kunokwenzeka ukuba uhlale uphaphile. Imiphumo ye-caffeine-ekwikofu kunye neti, i-soda, itshokolethi, kunye namanye amayeza eentlungu-inokuhlala iiyure emva kokungena, ngoko ke kungcono ukuyiphepha emva kwemini. Kwaye ngelixa utywala bunokwenza kube lula ukulala ngexesha elifutshane, ukusela ngaphambi kokulala kukhokelela ekuphazamisekeni kokulala xa umzimba wakho uqala ukusela utywala kwiiyure ezimbalwa kamva.

Musa ukutya xa sele kusondele ixesha lokulala

Ukutya isidlo sangokuhlwa esinzima kakhulu esikufutshane nexesha lokulala kunokubangela ukugabha kwaye kukhokelela ekubeni ungalali kakuhle ebusuku. Ngokukodwa, ukutya okutyebileyo, okunamafutha, okuneziqholo, okanye okuqhotsiweyo kuthatha ixesha elide ukuba kugaywe ngokupheleleyo, ngoko ke uphephe ezi ndlela zokukhetha ebusuku. Kwaye ngelixa ingcamango efanelekileyo yokuhlala i-hydrated, musa ukudlula - uphuze amanzi amaninzi ngaphambi kokulala, kwaye unobungozi bokufuna ukuvuka phakathi kobusuku ukuya kwindlu yangasese.

Gcina indawo yakho yokulala ukuze ulale

Oku kunokuba nzima kwindawo encinci, kodwa ukuba kunokwenzeka, ukubeka ecaleni ibhedi yakho njengendawo yokulala kunokunceda ukudala ubudlelwane obuqinileyo phakathi kwebhedi kunye nokulala. Ukwenza ezinye izinto kwigumbi lokulala, ezinjengokusebenza, ukufunda, okanye ukubukela umabonwakude, kuyalwenza buthathaka olo nxulumano yaye lwenza kube nzima ukunqwala. Ukuba unenkathazo yokulala xa ulele embhedeni, ezininzi iingcali zifundisa ukuba kungcono ukuvuka wenze enye into - nokuba uhleli nje okanye ulele phezu kwebhedi - de uzive udiniwe.

Zicime izixhobo zakho

Ukongeza kokugcina izixhobo eziphuma kwigumbi lokulala kangangoko kunokwenzeka, kubalulekile ukuba uzinike ixesha elaneleyo lokuphumla ngaphambi kokulala. Uphononongo lubonise ukuba ukukhanya okuluhlaza okwesibhakabhaka-uhlobo olukhutshwa ziikhompyuter, iiselfowuni, kunye nomabonwakude-libazisa isigqi sendalo se-circadian kwaye icinezela i-melatonin, ihomoni ekuncedayo ukuba ulale. Zicime izixhobo zakho ubuncinci iyure phambi kokulala ukunqanda ukuphazamiseka kokulala okusesikrinini.

Qalisa ixesha lokulala

Ukuseka inkqubo yesiqhelo yangaphambi kokulala kunokunceda umqondiso kwingqondo yakho ukuba lixesha lokulala. Funda incwadi, hlamba ngokufudumeleyo okanye uhlambe, ucamngce, okanye uzilolonge ingqondo-zonke ziindlela ezibalaseleyo zokuthoba umoya ekupheleni kosuku. Ukuba ugcinwa uphapheme ebusuku ngeengcamango zemisebenzi engagqitywanga okanye iingxoxo, zama ukwenza uluhlu lwezinto ozenzayo okanye ubhale phantsi iingcamango zakho ngaphambi kokulala, uze ubeke eceleni, ngokoqobo nangokomfanekiso.

Yenza igumbi lakho lokulala likhululeke

Inokuhamba ngaphandle kokuthetha, kodwa ukudala indawo yokulala ekhululekile, ebangela ukulala kubalulekile kucoceko lokulala okunempilo. Umatrasi nemiqamelo yakho ifanele ikhululeke, negumbi lakho lokulala lipholile, libe mnyama, lizole. Amakhethini amnyama, iimaski zokulala, iifeni, ii-earplugs, kunye noomatshini bengxolo emhlophe bonke banokunceda ukufikelela kwindawo epholileyo evumela ukuba ulale kamnandi ebusuku.

Gcina idayari yokulala

Ukuba ugcina ucoceko lokulala kodwa usenengxaki yokulala, kunokuba luncedo ukuqwalasela imiba esisiseko. Ukugcina idayari yokulala kunokunceda ukuxilonga naziphi na izinto eziqhubekayo-izinto ezifana namanqanaba oxinzelelo, indlela yokuphila, amayeza, kunye nemisebenzi-ephazamisa ukulala kwakho. Ukubona ezi zinto zibhalwe phantsi kunokutyhila ipatheni efihlakeleyo kwaye kukuncede ukhabe ukungalali kakuhle.