Ngaba unengxaki yokulala ebusuku? Jonga ezi ndlela zi-5 ezilula zokulala kamnandi ebusuku!

Ngaba nawe uyajika xa ulala ebusuku ungalali? Okanye uvuka kusasa ungakwazi ukuphinda ulale? Le ayisiyongxaki yakho kuphela. Uninzi lwabantu abaselula abanjengawe abafundayo baneengxaki zokulala. Kodwa ukulala kubalulekile emzimbeni nasengqondweni yethu. Masithethe ngale nto ngokweenkcukacha kwaye sifunde ngeendlela ezilula zokulala kakuhle ebusuku.

Kutheni ubuthongo bubaluleke kangaka kuni bantu baselula?

Ngamafutshane, ukulala yindlela yokuba imizimba neengqondo zethu zihlaziyeke, oko kukuthi, zifumane ubomi obutsha. Umntu oselula onjengawe uhlala edinga phakathi kweeyure ezisi-8 ukuya kwezili-10 zokulala ngosuku. Oku kufana nokutshaja ifowuni yakho. Kwenzeka ntoni ukuba awulali ngokwaneleyo?

• Ulahlekelwa luvuyo lwakho kwaye ucaphuke: Xa ungalali ngokwaneleyo, ucaphuke nakwezona zinto zincinci kwaye ucaphuke. Uziva ngathi kufuneka uhlale ujonge phantsi imini yonke.
• Ubudlelwane nabanye buyaphazamiseka: Sisenokuba nokungavisisani okuncinci nabahlobo kunye nosapho. Xa singalali ngokwaneleyo, siphelelwa ngumonde wokuqonda abanye.
• Ubunzima bokugxila kumsebenzi wezemfundo: Ngaba uziva ngathi awukwazi ukukhumbula ukuba utitshala uthini eklasini okanye esikolweni? Ngaba unengxaki yokukhumbula izifundo? Esinye sezizathu eziphambili zoku kukuba awulali ngokwaneleyo.
• Ukuncipha kwamandla okudlala imidlalo neminye imisebenzi: Ukuba ungumdlali wezemidlalo, amandla akho anokuncipha. Umzimba wakho usenokuziva ungenabomi.
• Usenokugula rhoqo: Xa ungalali ngokwaneleyo, amajoni akho omzimba ayaba buthathaka, nto leyo ekwenza ube sengozini yokugula zizifo ezincinci ezifana nomkhuhlane kunye nokukhwehlela.
• Ukwanda kobunzima kunokuba yinto engafunekiyo: Ewe, yinyani leyo. Xa singalali ngokwaneleyo, ukusebenza kweehomoni ezithile emizimbeni yethu kuyatshintsha, nto leyo ebangela ukwanda kwendlala , nto leyo ebangela ukwanda kobunzima.
• Umngcipheko okhulayo weengozi: Ukozela yinto eyingozi kakhulu, ingakumbi xa uqhuba imoto. Nokuba umzuzwana nje wokungalali kakuhle kunokukhokelela kwingozi enkulu.

Ngoku uyaqonda ukuba kubaluleke kangakanani ukulala, akunjalo? Yiyo loo nto kufuneka sibunyamekele.

Ngoko ke, yintoni esifanele siyenze ukuze silale kakuhle?

Kulungile, makhe sibone indlela yokulala kakuhle. Nazi iingcebiso ezintlanu ezilula, kodwa ezisebenzayo onokuzizama.

1. Yiba nomdla imini yonke, kodwa lumka!

Ngaba wakha wayibona indlela abantwana abancinci ababaleka ngayo bedlala imini yonke baze balale kamnandi ebusuku? Yiyo loo nto kunjalo. Ukuba uzilolonga ngokwaneleyo emini, kuya kukunceda ulale ngcono ebusuku. Ubuncinane imizuzu engama-60 ngosuku.Yenza into eyenza umzimba wakho uxinezeleke. Kungaba kukudlala, ukubaleka, ukutsiba, ukuhamba, okanye ukudlala umdlalo owuthandayo. Ezi ziqhelo zinokunciphisa uxinzelelo engqondweni yakho, oko kukuthi, uxinzelelo . Kodwa kufuneka ukhumbule into enye encinci. Musa ukuzilolonga kakhulu kufutshane nexesha lokulala. Kuba, xa uzilolonga, umzimba wakho uyavuseleleka kancinci, oko kuthetha ukuba uyavuka. Ngoko ke, olo khuthazo luyancipha, kwaye kuthatha ixesha ukuba umzimba wakho ulale. Ke ngoko, kungcono ukuzilolonga ubuncinane iiyure ezimbini ukuya kwezintathu ngaphambi kokulala.

2. Musa ukuyichukumisa necaffeine xa kufika ixesha lokulala!

Yintoni i-caffeine? Ikofu, iti, ezinye iintlobo zetshokholethi, iziselo ezinika amandla, kunye nezinye iziselo ezibandayo ziqulathe yona. I-caffeine iyasivuselela . Ivusa ingqondo yethu kunye nomzimba kwaye isenze sizive silumkile okwethutyana. Oku kunokuba luncedo kusasa, kuba kusinika amandla okwenza umsebenzi. Kodwa ebusuku? Yiyo loo nto ingxaki. Ukuba uthatha i-caffeine ebusuku, uya kujika endaweni yokulala xa ulala. Ngoko ke, ukuba ufuna ukulala kakuhle, nciphisa umlinganiselo we-caffeine oyityayo emini. Kuphephe ukusela nantoni na ene-caffeine, ingakumbi emva kokutshona kwelanga nasemva kobusuku. Endaweni yoko, ungasela into efana neti engena-caffeine, ijusi yeziqhamo, okanye iglasi yamanzi ashushu.

Khawucinge nje, ukuba usela ikomityi yekofu malunga nentsimbi yesi-8 ebusuku, imiphumo yayo ingahlala iiyure ezininzi. Ngoko ke ungagqiba njani ukuba ulale malunga nentsimbi ye-10 ebusuku?

3. Ngaba singathi 'lala kakuhle' kwizixhobo ze-elektroniki okwethutyana?

Oku kusenokuvakala kunzima kancinci, kodwa kubaluleke kakhulu ekulaleni. Zama ukwenza igumbi lakho lokulala libe yindawo engenazo izixhobo zobuchwepheshe . Oko kuthetha ukuba, gcina ifowuni yakho, ithebhulethi, ilaptop, kunye neTV zingangeni kwigumbi lokulala! Kutheni usitsho oku? Ukukhanya okuluhlaza okwesibhakabhaka okuvela kwizikrini zezi zixhobo ze-elektroniki kuchaphazela ingqondo yethu ngendlela engabonakaliyo. Oko kukhanya kuxelela ingqondo ukuba "kusesemini, asikabi lixesha lokulala." Emva koko, ukuveliswa kwe- melatonin, i-hormone yendalo enceda umzimba wethu ulale, kuncipha. I-Melatonin yiyo esenza silale. Ngoko ke, xa incipha, kuba nzima ukulala. Ke ngoko, cima zonke ezi zixhobo kwaye uzibeke ecaleni ubuncinane iyure ngaphambi kokuba ulale . Kwakhona kulungile ukuba ungayicima ifowuni yakho ngokupheleleyo okanye uyibeke kwindawo ethule. Ke ubuthongo bakho obuxabisekileyo abuyi kuphazanyiswa nokuba ngumyalezo ovela kuSudu Doni phakathi kobusuku.

4. Ngaba kufuneka sibeke ixesha elimiselweyo kunye neshedyuli yokulala? (Inkqubo yokulala)

Umzimba wethu unewotshi yendalo emangalisayo (iCircadian Rhythm).Kukho. Le wotshi yiyo egqibayo ukuba kufuneka silale nini kwaye kufuneka sivuke nini. Xa siqhela ukulala nokuvuka ngexesha elinye yonke imihla, le wotshi yomzimba iqala ukusebenza kanye njengoko kufanele. Emva koko uya kuqala ukuziva ulele ngexesha elifanelekileyo. Kukwaluncedo kakhulu ukongeza imikhwa emincinci (inkqubo yokulala) ngaphambi kokuba ulale enokuzolisa ingqondo yakho. Oku kunika ingqondo nomzimba wakho uphawu lokuba "lixesha lokulala ngoku." Yintoni onokuyenza ngolu hlobo?

• Mamela umculo othomalalisayo nolula.
• Funda incwadi (kodwa ungayifundanga kwifowuni yakho!).
• Chitha ixesha elithile nesilwanyana sakho sasekhaya.
• Bhala ngeziganeko zosuku kunye noko ukucingayo kwidayari.
• Camngca okanye wenze into elula enokukunceda ugxile engqondweni yakho.
• Hlamba ngamanzi ashushu (kodwa malunga neyure ngaphambi kokulala).

Ungongeza nantoni na ekuzisela uxolo lwengqondo kwaye ikuphumze kule nkqubo yangaphambi kokulala. Into ebalulekileyo kukwenza ezi zinto ngokulandelelana okufanayo nangexesha elifanayo yonke imihla.

5. 'Ndilele kakuhle!' – Yenza isigqibo ngolu hlobo!

Oku kubaluleke kakhulu. Uxinzelelo esinalo ezingqondweni zethu, oko kukuthi, ukuxhalabela iimviwo, ngabahlobo, ngeengxaki zasekhaya, zonke ezi zinto zinokuba sisizathu esikhulu sokulahlekelwa bubuthongo, oko kukuthi, ukungalali . Xa sicinga izinto ezinje, "Owu, andazi ukuba ndiza kulala ngokuhlwanje," "Andilali kakuhle," ubuthongo buya buhamba kakhulu. Kuba xa sicinga ngolo hlobo, ingqondo yethu iyaphazamiseka ngakumbi, kwaye silahlekelwa kukuzola okufunekayo ukuze silale. Endaweni yoko, ungayilawula kakuhle ingqondo yakho. Amaxesha amaninzi emini, zixelele: "Ndiza kulala kakuhle ngokuhlwanje. Ndiza kulala kamnandi." Olu hlobo lokuzithetha kakuhle lunceda ukuzola ingqondo yakho. Kwakhona, ukwenza umthambo wokuphefumla olula ngaphambi kokuba ulale, okanye ukwenza ii-asanas ezimbalwa ezilula nezilula zeyoga nazo ziindlela ezilungileyo zokulala. Ezi ziphumza umzimba nengqondo yakho.

Wenza ntoni ukuba awukwazi ukulala ubusuku bonke?

Kuqhelekile ukuba neentsuku ezimbalwa okanye ezimbini zokungalali, okanye ukulala kancinci. Oku kunokwenzeka nakubani na. Akukho nto ibalulekileyo. Nangona kunjalo, ukuba uneengxaki zokulala ezingapheliyo, oko kuthetha ukuba awukwazi ukulala kakuhle iintsuku ezininzi ngeveki, uzive udiniwe xa uvuka kusasa, okanye uzive ulele emini, ngoko ke akulunganga ukuyityeshela loo nto. Ngokuqinisekileyo kungcono ukubona ugqirha ukuze akunike ingcebiso. Kusenokuba kukho esinye isizathu esibangela oku, okanye ugqirha wakho unokukwazi ukukunika ingcebiso engaphezulu efanelekileyo kuwe.

Nazi izinto ekufuneka uzikhumbule! (Umyalezo Wokubuyela Ekhaya)

Kaloku, sithethe ngezinto ezininzi ngoku. Ngamafutshane, ukunyamekela ubuthongo bakho lutyalo-mali olukhulu ebomini bakho bonke.

• Lala iiyure ezisi-8 ukuya kwezili-10 ngosuku. Oku kubalulekile kwiminyaka yakho.
• Yiba nomdla kakhulu emini, kodwa ungalali kakhulu ebusuku.
• Akukho kofu, iti, okanye iziselo ezinika amandla ebusuku.
• Cima ifowuni yakho, ithebhulethi kunye nelaptop iyure ngaphambi kokuba ulale. Yenza igumbi lakho lokulala libe yindawo ekhululekileyo.
• Ziqhelise ukulala nokuvuka ngexesha elinye yonke imihla. Yenza into ezolileyo ngaphambi kokuba ulale.
• Cinga kakuhle, "Ndilele kakuhle." Nciphisa uxinzelelo .
• Ukuba uqhubeka nokuba neengxaki zokulala , qiniseka ukuba ubonana nogqirha.

Ukuba ufaka ezi nguqu zincinci ebomini bakho, nawe ungaba nobuthongo obusempilweni nobuhlaziyayo. Emva koko uza kuvuka wonwabile kusasa kwaye uchithe usuku lonke uzele ngamandla!