Ngaba ufumanisa ukuba uvuka kusasa udinwe ngakumbi kunalapho uye kulala? Le mithambo ye ukucamngca ukulala inokuba sisisombululo. Ukulala kufuneka kumnandi kwaye kubuyisela kwimeko yesiqhelo wonke umntu, kodwa oku akusoloko kunjalo. Yintoni enokwenziwa emva koko? Ngaphambi kokujulisa intetho funda umthambo olungileyo.
Yintoni ebandakanya ukucamngca ngokulala?
La ukucamngca ukulala sisiqhelo esivumela ukuba ube ne ulawulo olukhulu kwimisebenzi yengqondo, Ukuphinda benze indawo abaza kulawula kuyo uxolo nenzolo.
Enkosi ngokucamngca ngokulala, kunokwenzeka ukuba uvelise ihomoni ebaluleke kakhulu kumgangatho wokulala, i melatonin. Le nto iyakwazi ukulawula umjikelo ukulala-vuka.
Ngokwandisa ifayile ye- ukuveliswa kwe-melatonin isingqisho sokulala esiqhelekileyo siya kuhlala kwaye ukuphumla kuya kuba nzulu kunye nomgangatho ongcono.
Uninzi lwenza impazamo yokucinga ukuba ezona iiyure zokulala ziya kuba nkulu amathuba okuvuka aphumle. Ngokwenyani, ihlala ithathwa njenge umgangatho wokulala: ungalala ungaphantsi kwesiqhelo, kodwa eyona nto ibalulekileyo yindlela esiza kuphumla ngayo ngezo yure.
Uninzi lwabantu abakhalazayo ubunzima bokulala, Uchitha ubusuku bonke ephosa kwaye elala ebhedini, egcina ingqondo ixakekile ngazo zonke iingcinga ezinokwenzeka; Yiyo loo nto uphela ufika kusasa udinwe ngakumbi kunasebusuku obungaphambili.
Akukho namnye kuthi ophila yonke imihla ngendlela efanayo, ngokunjalo isenzo sokulala iyakulungiswa yindlela esizilungiselela ngayo ukujongana nayo. Ukuba ngenye imini ubuyela ekhaya wonwabile ngenxa yokuba ubenemveliso emsebenzini, okanye ukuba uye wafumana ukunconywa, mhlawumbi usuku olulandelayo luya kuba lolona lubi ebomini.
Ngesi sizathu, xa uthatha isigqibo sokulala, kubalulekile ukwenza isiko lokwenyani, kwaye akunamsebenzi ukuyikhanyela, kodwa ingqondo idlala indima ebalulekileyo. Nanku kuza ifayile ye- ukucamngca ukulala ezinokukunceda ujike.
Ukucamngca ngokulala: nantsi indlela
Yenza umzuzwana ozahlulele kuwo ukucamngca ukulala kubalulekile ukuba unengxaki yokuphumla ngokwaneleyo. Oko sicebisa ukuba ube nakho ukuphumla xa sele ulele, ngaphambi nje kokuba ulale. Nanga amanyathelo ekufuneka uwalandele Zuza kwizibonelelo zobu buchule.
1 - Ukukhetha kunye nokulungiselela indawo
Olona khetho lufanelekileyo kukulala okanye indawo apho uyazi ukuba uya kuchitha ubusuku bonke. Ukuba iyanceda, ungongeza ezinye ngokunjalo umculo othuleyo okanye ukuveliswa kwakhona kwezandi zendalo (amaza olwandle okanye ukurhashaza kwemithi). Enye indlela inokulandela ukungena kokucamngca okukhokelwayo.
2 - Ukuma komzimba
Lala ngesisu sakho, shiya iingalo zakho zikhululekile emzimbeni wakho. Zisa konke ingqalelo kunye nokugxila emzimbeni wakho, ngaphandle kokucinga ngayo nayiphi na enye into. Hlala ugxile emzimbeni wakho, uphefumle kwaye ubethe intliziyo.
3 - Ukuphefumla
Ngoku vala amehlo akho kwaye ilawula ukuphefumla. Ingcebiso kukuthatha ukuphefumla okubanzi kwaye okuqhelekileyo, ayinamsebenzi ukuba mingaphi imizuzwana, kuya kufuneka ukhululeke kwaye ufumane isingqisho ngaphandle kokunyanzela nantoni na. Ungalibali injongo: uzama ukudala ezona meko zibalaseleyo kwingqondo yakho.
4 - Ukukhetha isalathiso
Okwangoku, thatha imizuzu embalwa ukujonga engqondweni yakho uphawu, umzobo, nantoni na ocinga ukuba imele uxolo. Unenkululeko epheleleyo koku.
5 - Umthambo
Emva kwenxalenye yokulungiselela, ngoku kuyaqala umthambo wokwenyani: gxila kuwo onke amalungu omzimba wakho, ukuqala entloko kwaye ucothe ukuya ezinyaweni. Vumela ukuhamba kwezihlunu, kwaye ubuva ubunzima bomzimba wakho. Gxila kwimpixano Ukukhupha emzimbeni wakho kwaye kukushiya ukhululekile kwaye ukhululekile. Zama ukwenza eyakho yokugqibela ukucamngca de umzimba wakho ukhululeke ngokupheleleyo kwaye ekugqibeleni ungalala.
Ezona zibonelelo ziphambili zokucamngca xa ulele
Ngokulandela amanyathelo esiwaxelile kumhlathi odlulileyo kwaye ngaphezulu kwako konke ngokuzama ukuhlala ungaguquguquki, ungafumana ngale ndlela imeko yokuphumla okunzulu, kunye nokukhuthaza ukuveliswa kwehomoni elawula ukulala: i-melatonin.
Ukuba ngaphambi kokulala siqhele ukubukela umabonwakude, ukujonga umnxeba, njl ... kufuneka siqwalasele ukuba zonke ezi zinto izenzo ezinobungozi zokuphumla kakuhle. Fumana okunye kwinqaku lethu: Andikwazi kulala.
Kodwa ngokukodwa, zithini izibonelelo kunye neenzuzo zokulala kakuhle? Nazi eziphambili.
- Yomeleza amajoni omzimba
- Yandisa imemori kunye noxinzelelo
- Yiba nexesha elide lokuphila
- Nciphisa uxinzelelo
- Ziphephe iingxaki zehomoni
- Yandisa ukusebenza kwakho kwimidlalo
Ngokulandela le nkqubo ngokuzolileyo kangangoko kwaye uzama ukususa iingcinga ezimbi, ngokulula ukuphefumla, ukucamngca ukulala iya kusebenza, ekugqibeleni ikhokelele ekubeni uchithe ubusuku bokulala ngokuzolileyo.
Yintoni enye onokuyenza lula ukulala? Kukho uthotho lwezinto ezincinci ezenziwa mihla le ezinokubonisa ukuba zibalulekile ngokuhlwa ukuxolelanisa ukuphumla.
- Umsebenzi owaneleyo womzimba (iyoga icetyiswa ngokukodwa)
- ishawa eshushu ngaphambi kokulala
- isidlo esilula ngokuhlwa, ukunqanda ukusetyenziswa kokutya okunzima ukwetyisa
Ngayiphi na imeko, i ukuphefumla ishiye isitshixo se- ukulala ngoxolo: ukufunda ukuyilawula kunokusombulula uninzi iingxaki ezinxulumene nokuphumla okuhle.
Umthombo wenqaku Alfeminile
