Isikhokelo ekufuneka ulale ngcono kuso [kwaye uphucule umgangatho wobomi bakho]

Inani labantu abalele ngokungalunganga liyothusa. Thatha njengomzekelo ubalo lwamazwe amabini. E-Spain kuqikelelwa ukuba malunga ne-9% yabemi bonke banengxaki yokungalali ngokwaneleyo. EMexico, abasemagunyeni kwezempilo bathi malunga neepesenti ezingama-40 zabemi banengxaki yokulala kakuhle.

Ngaphambi kokuba ubone esi sikhokelo sokulala ngcono, mandikubonise ividiyo emfutshane apho bakunika khona imikhondo yokwazi ukuba ulele iiyure ezingaphantsi kunoko kufanelekileyo.

Ukuba uneendlela zokuziphatha ezibonisiweyo kule vidiyo, oko kuthetha ukuba kuya kufuneka ulale iiyure ezininzi kunokuba ulele ngokwenene:

Kuyamangalisa indlela ingqondo eza ngayo kwaye ihambe ingalali ebusuku. Ingcinga ityibilika njengevili lecebo likanomathotholo elidlula ukusuka kwisikhululo ukuya kwisikhululo kwaye umzimba ushukuma ngokungathandabuzekiyo usuka kwinyani yokuvuka ubunyani bamaphupha, kude kube ngesifingo kuza nemvakalelo yokungalali. Ndiyaqonda ukuba abantu abangakwaziyo ukulala banobunzima, ukusukela Ndikujonga ukulala njengento ebalulekileyo ebomini.

[Unokuba nomdla Iingcebiso ezi-6 eziphezulu zokulala kakuhle ngaphandle kweepilisi]

Iimbongi ezinje ngeCalderón zithelekisa ubomi nephupha. Bakuxabisile ukubaluleka kwayo ngokwembono yokwazi ukulala nokwazi ukuvuka. Igama UBuddha lithetha "lowo uvukile"Kodwa ukuvuka kufuneka ulale, uyazi indlela yokwahlula ukuphaphama nokulala, amaphupha kunye nenyani.

Akumangalisi ukuba ubusuku obunqabileyo buphumle imeko kunye nokuma komzimba ngosuku olulandelayo. Kubantu abaninzi, iimeko zokulala ezingalunganga ubomi babo bonke.

Yintoni engavumeli ukulala

Ngamanye amaxesha asikwazi ukulala kamnandi ebusuku kuba uloyiko lokungalali oko kwenzeka ngaphambi kokuba ulale kwaye oko akuvumeli ukuba ulale.

Ngamanye amaxesha kunjalo ingqondo yintoni ethintela ukulala, ukuzulazula kaningininzi malunga nokusombulula iingxaki zemihla ngemihla, imicimbi yosapho, izicwangciso, amaxhala kunye neentlungu zomzimba, umsebenzi, njl.

Kukho iinkolelo ezingakuthandiyo ukuxolelaniswa kwephupha, umzekelo xa ucinga ukuba lixesha elilahlekileyo, okanye ukungahoyi kuthatha izinto ezihlala ziphaphile. Xa uyozela kubalulekile ukuba ulale nokuba ulala kancinci. Nokuba kubonakala ngelixa uqhuba umsebenzi obaluleke kakhulu, njengokuqhuba uloliwe okanye ukwenza utyando, kubalulekile ukuba ume kancinci kwaye ulale, kuba ayisiyiyo kuphela ubomi bethu obuxhomekeke kwizenzo zethu kodwa nakwabanye.

Lala ngomzimba odiniweyo

Ukongeza ekubekeni ucwangco kwindlela yokuphila, ukusetyenziswa kuphucula umgangatho wokulala kwikota ephakathi. Inesiphumo sokuxhalaba kunye nokudakumba, ngakumbi ukuba ikuluhlobo lwe-aerobic ukuze inyuse ukubetheka, ifune ukuphefumla okunzulu, ivelise ukubila kwaye ngaphezulu kwayo yonke inceda ukuba nexesha elungileyo ngexesha lokusebenza kwayo. Ukuphucula i-latency, ubude kunye nomgangatho wokulala, kunye nokukwazi ukuphumla nokulala ubusuku obuhle.

Kubalulekile ukuba ungabandakanyeki kwimithambo yomzimba kwangoko ngaphambi kokuba ulale, ngaphandle kokuba kungumzekelo ukuhamba ngaphandle okanye ezinye izinto zokuzonwabisa (njengokupheka okanye ukupeyinta), enceda ukunciphisa uxinzelelo, ukucoca intloko kunye nokuphucula imeko.

Cwangcisa imini, phucula ubusuku

Ukunyanga ukulala, iyeza lendalo liyacebisa iingcebiso ezilula okanye ubuchule kodwa iyasebenza:

1) Vavanya ukubaluleka kokulala kobomi obutyebileyo kunye nokonwaba.

2) Hlela kwakhona: kubalulekile ukunika ixesha kuyo yonke into (nokuba unexesha lokulala), ulawule ubomi kunye nemisebenzi yemihla ngemihla. Indlela yokuphila inxulumene nendlela yokulala, kwaye ngokuchaseneyo.

3) Chaza iinjongo Umsebenzi wemihla ngemihla kwaye wanelisekile kukuwenza. Kunokubakho izinto ezenza ukuba kungabikho lula ukucwangcisa ukuba ingomso elilandelayo liza kuba njani, kodwa kuyo nayiphi na imeko uku-odola umsebenzi kuku-oda ukulala.

4) Gcina iiyure eziqhelekileyo: Vuka uye kulala ngexesha elifanayo yonke imihla, nokuba ulele okanye awulele. Lala xa kufuneka ulele, vuka xa kufuneka uvukile.

5) Sukusebenzisa iwotshi yealam, vuka ngokwendalo.

6) Cima ikofu kunye necola, kwaye ubukele indlela otya ngayo, ngakumbi into oyityayo kwisidlo sangokuhlwa.

7) Ukuphila neemvakalelo kwaye uyazi ukuba uziphatha kanjani ebomini nasemaphupheni.

8) Uphononongo iintlungu kunye neengxaki zomzimba ukuzama ukuzisombulula.

9) Fumana eyona ndawo ifanelekileyo ukulala, ngokungathi uza kugxumeka intente, kwaye ube nayo njengendawo yokusabela, njengekona entle.

10) songa iinyawo zakho kwaye wenze konke okusemandleni akho ukufumana ubushushu obufanelekileyo bokulala.

11) Bhala: Ukuba imibono emitsha okanye iiplani ziyavela emva kokulala phantsi, kulungile ukuba nepensile nephepha zilungele ukuzibamba. Ngokubhalwa, umntu uyazikhulula kubo ngandlela thile: bayanyamalala kwingcinga kwaye umntu angalala ngoxolo.

12) CamngcaUkuphucula ingqalelo ejolise ekuphefumlweni kwaye ibeke kwimeko yoxolo lwengqondo.

Yintoni ebonisa ukulala

Njengomntwana ndabethwa yimilindelo yeVeki eNgcwele kwaye emva koko ndiye ndaqonda ukuba umzimba kufuneka uqeqeshelwe ukuvuka okanye ukulala ngendlela yokusinda kuhlaselo okanye iimeko ezizodwa zokugula. Kwakhona, ukuqaqanjelwa sisisu kuvelisa imeko yoxinzelelo esisibeka kwimeko ephezulu yokuphaphela ingozi kunye nokuzalisa ingqondo ngeadrenaline ukuze ikwazi ukuphendula ngokukhawuleza okanye ijonge isisombululo okanye indlela yokuphuma kwingxaki enayo. Ngokunokwenzeka kwiimeko ezininzi yeyona ndlela ilungileyo yokuba ubuchopho okanye inkqubo yeemvakalelo isombulule ingxaki enzulu okanye yokulawula izoyikiso zomzimba nezengqondo.

Eyona ndlela iqhelekileyo yokunyanga ukuphuthelwa kukubhenela kuyo amayeza kunye nezityalo ezingamayeza, nangona ingezizo zonke ezisebenzayo kuzo zonke iimeko.

Unyango lwe-amayeza lokungalali kunye ne-benzodiazepine kunye ne-non-benzodiazepine hypnotics ibonakalisile ukusebenza ngokukhawuleza kwexesha elifutshane ngexesha lokulala kunye ne-latency ngokuthelekiswa ne-placebo, kodwa kunye neziphumo ebezingalindelekanga. Ngapha koko, abukho ubungqina benzululwazi bokuba nayiphi na yazo iyasebenza kwixesha elide.

Ngokwahlukileyo koko, unyango olungezizo ezamayeza sukuveza ubungozi bonyamezelo nokuxhomekeka ye-hypnotics, kunye neziphumo ezibi zazo, kunye nefuthe elihlala ixesha elide.

Ukutya ukuze ulale ngcono

Bangaphazamisa ukulala iziselo ezivuselelayo ezinje ngeti, ikofu, itshokholethi, i-guarana, iqabane okanye i-cola. Kunye nokutya okunongwe kakhulu ngeziqholo ezishushu okanye ukutya okubangela ukuqunjelwa, isitshisa, irhelux okanye urhudo.

I-chocolate, i-peppermint, kunye nokutya okunamafutha kunciphisa uxinzelelo lwe-esophageal sphincter yangaphakathi, ebangela ukuba i-reflux yangaphakathi yokuqunjelwa, ebangela ukuba i-esophageal reflux kubantu ababekiwe ngaphambili. Ngokubanzi, kuyacetyiswa ukuba ulale phantsi ubuncinci iiyure ezi-2 emva kwesidlo sangokuhlwa ukunqanda iingxaki ze-reflux.

Ukutya okunezinto ezinomchamo, ezifana neparsley, i-endives, iseleri, igalikhi, isitshalo seqanda, okanye itswele, kunokubangela ukuba urongo uchame ezinzulwini zobusuku.

Nangona kunjalo, zikho ukutya okukhuthaza ukulala ngokuba sisityebi kwi-tryptophan (iibhanana, ipasta, irayisi, iinkozo ezipheleleyo, imihla, amakhiwane omisiweyo, ama-walnuts) okanye kwi-melatonin (umbona, iitumato, iitapile).

Iincwadi ezinconyelweyo ukuze ulale kamnandi ebusuku

1) "Iiresiphi zokulala kakuhle", E. Estivill kunye noM. Averbuch. Umhleli wePlaza Janes

2) "Funda ukulala kakuhle", UChris Idzikowski. U-Oniro

UPablo Saz (ugqirha we-naturopathic) ka Ingqondo yomzimba.

Más información: 1 y 2.