Umhlahlandlela Odinga Ukulala Kakhulu [futhi uthuthukise izinga lempilo yakho]

Isibalo sabantu abalele kahle siyamangaza. Thatha njengesibonelo izibalo zamazwe amabili. ESpain kulinganiselwa ukuthi cishe i-9% yenani labantu linenkinga yokuqwasha okungapheli. EMexico, iziphathimandla zezempilo zithi cishe abantu abangama-40% banenkinga yokulala kahle.

Ngaphambi kokuya lo mhlahlandlela ukulala kangcono, ake ngikubonise ividiyo emfushane lapho bakunikeza khona izinkomba zokuthi ngabe ulele amahora amancane kunalokho obekufanele ukwenze.

Uma unokunye kokuziphatha okuboniswe kule vidiyo, kusho ukuthi kufanele ngabe ulele amahora amaningi kunaleyo olele ngayo empeleni:

Kuyamangaza ukuthi ingqondo ifika futhi iqhubeke kanjani ingalali ebusuku. Umcabango ushibilika njengesondo ledivayisi yomsakazo edlula isuka esiteshini iye esiteshini futhi umzimba uhamba ngokungahambi kahle usuka eqinisweni lokuvuka uye ngokoqobo emaphusheni, kuze kube sekuntwela kokusa nomuzwa wokungalali. Ngiyaqonda ukuthi abantu abangakwazi ukulala banenkinga, kusukela Ngibheka ukulala njengengxenye ebalulekile yokuphila.

[Ungaba nentshisekelo Amathiphu ayi-TOP 6 wokuthi ungalala kanjani kahle ngaphandle kwamaphilisi]

Izimbongi ezinjengoCalderón zaqhathanisa impilo nephupho. Bakwazise ukubaluleka kwaso ngokombono wokwazi ukulala nokwazi ukuvuka. Igama Buddha kusho ukuthi "lowo ovukile"Kepha ukuze uvuke kufanele ulale, wazi ukuthi ungahlukanisa kanjani ukuphaphama nokulala, amaphupho kanye neqiniso.

Akumangazi ukuthi ubusuku obunzima ukuphumula izimo zemizimba nomzimba wosuku olulandelayo. Kubantu abaningi, izimo zokulala ezimbi impilo yabo yonke.

Yini engakuvumeli ukulala

Kwesinye isikhathi asikwazi ukulala kahle ebusuku ngoba ukwesaba ukungalali lokho kwenzeka ngaphambi kokulala futhi lokho akuvumeli ukuthi ulale.

Kwezinye izikhathi kuba njalo ingqondo okuvimbela ukulala, ukuzulazula kaninginingi ngokuxazulula izinkinga zansuku zonke, izindaba zomndeni, izinhlelo, ukukhathazeka nobuhlungu bomzimba, umsebenzi, njll. Ukuzama ukulawula imicabango kuba yindida futhi kuyindida, futhi kudala imicabango eminingi yokuqwasha.

Hay izinkolelo ezingakuvumeli ukubuyisana kwephupho, ngokwesibonelo uma kubhekwa ukuthi isikhathi sesilahlekile, noma ukungakunaki ukuthatha izinto ezihlala ziphapheme. Uma ulele kubalulekile ukulala ngisho ukulala kancane. Noma kungavela ngenkathi wenza umsebenzi obaluleke kakhulu, njengokushayela isitimela noma ukwenza inqubo yokuhlinzwa, kubalulekile ukuthi ume imizuzu embalwa bese ulele, ngoba hhayi impilo yethu kuphela encike ezenzweni zethu kepha nakwabanye.

Lala ngomzimba okhathele

Ngaphezu kokubeka ukuhleleka endleleni yokuphila, ukuzivocavoca ithuthukisa ikhwalithi yokulala esikhathini esimaphakathi. Inomphumela we-anxiolytic kanye ne-antidepressant, ikakhulukazi uma ingeyohlobo lwe-aerobic ukuze ikhuphule ukushayisana, ifune ukuphefumula okujulile, ikhiqize ukujuluka futhi ngaphezu kwakho konke kusiza ukuba nesikhathi esihle ngesikhathi sokusebenza kwayo. Ithuthukisa ukubambezeleka, ubude besikhathi kanye nekhwalithi yokulala, kanye nekhono lokuphumula nokulala kahle ebusuku.

Kubalulekile ukuthi ungazibandakanyi nokuzivocavoca umzimba ngaphambi kokulala, ngaphandle uma kuyisibonelo ukuhamba ngokukhululeka ngaphandle noma eminye imisebenzi yokuzijabulisa (njengokupheka noma ukupenda), okusiza ukuqeda ukungezwani, ukusula ikhanda nokwenza ngcono imizwa.

Oda usuku, ngcono ubusuku

Ukwelapha ukuqwasha, kuphakamisa umuthi wemvelo izincomo noma amasu alula kakhulu kepha lokho kuyenzeka:

1) Hlola ukubaluleka kokulala impilo ecebile nenenjabulo.

2) Hlela kabusha: kubalulekile ukunikeza isikhathi sakho konke (noma ube nesikhathi sokulala), ulawule impilo nemisebenzi yansuku zonke. Indlela yokuphila ihlobene nendlela yokulala, futhi okuphambene nalokho.

3) Chaza imigomo umsebenzi wansuku zonke futhi nganeliseka ngokuwafeza. Kungaba nezici ezikwenza kungakwazi ukuhlela ukuthi usuku olulandelayo luzoba njani, kodwa noma kunjalo uku-oda umsebenzi uku-oda ukulala.

4) Gcina amahora ajwayelekile: Vuka ulale ngasikhathi sinye nsuku zonke, kungakhathalekile ukuthi ulele noma cha. Lala lapho kufanele ulale, vuka lapho kufanele uvuke.

5) Ungasebenzisi iwashi le-alamu, avuke ngokwemvelo.

6) Susa ikhofi neziphuzo ze-cola, futhi ubuke indlela odla ngayo, ikakhulukazi lokho okudlayo ngesikhathi sedina.

7) Ukuphila nemizwa nokwazi ukuthi uziphatha kanjani empilweni nasemaphusheni.

8) Buyekeza ubuhlungu nezinkinga zomzimba ukuzama ukuzixazulula.

9) Thola indawo enhle kakhulu ukulala, kube sengathi uzogxumeka itende, futhi ube nalo njengesiphephelo, njengekhona elithokomele.

10) bopha izinyawo zakho futhi yenza konke okusemandleni akho ukuthola izinga lokushisa elifanele lokulala.

11) Bhala: Uma imibono emisha noma amacebo evela ngemuva kokulala phansi, kuhle ukuba nepensela nephepha ukuze uzithathe. Ngokubhalwa, umuntu uzikhulula kubo ngandlela thile: bayanyamalala emcabangweni futhi angalala ngokuthula.

12) Zindla: kuthuthukisa ukunakwa okuqondiswe ekuphefumuleni futhi kubeke esimweni sokuthula kwengqondo.

Yini ekhombisa ukulala

Ngiseyingane ngashaywa yimilindelo yeSonto Elingcwele futhi-ke ngiye ngaqonda ukuthi umzimba kufanele uqeqeshelwe ukuvuka noma ukuqwasha njengendlela yokusinda ekuhlaselweni noma ezimeni ezikhethekile zokugula. Ngokunjalo, ukuqwasha kuveza isimo esinengcindezi esisibeka esimweni sokuqapha okukhulu ngengozi futhi sigcwalise ingqondo nge-adrenaline ukuze ikwazi ukuphendula ngokushesha noma ifune isisombululo noma indlela yokuphuma enkingeni ebhekene nayo. Mhlawumbe ezimweni eziningi kuyindlela engcono kakhulu yokuthi ubuchopho noma uhlelo lwezinzwa luxazulule inkinga ethile ejulile noma yokulawula izinsongo zomzimba noma ezingokwengqondo.

Indlela ejwayelekile kunazo zonke yokwelapha ukuqwasha ukuphendukela kuyo imithi nezitshalo zokwelapha, yize kungenjalo konke kusebenza kuzo zonke izimo.

Ukwelashwa kwe-Pharmacological of insomnia nge-benzodiazepine kanye ne-non-benzodiazepine hypnotics kubonisile ukusebenza kahle kwesikhathi esifushane esikhathini sokulala kanye ne-latency ngokuqhathaniswa ne-placebo, kodwa nemiphumela emibi Ngaphezu kwalokho, abukho ubufakazi besayensi bokuthi noma iyiphi yazo iyasebenza esikhathini eside esizayo.

Ngokuphambene nalokho, ukwelashwa okungewona okwemithi ungalethi ubungozi bokubekezela nokuncika we-hypnotics, kanye nemiphumela yabo emibi, futhi banomphumela ohlala isikhathi eside.

Ukudla kokulala kangcono

Bangaphazamisa ukulala iziphuzo ezivuselelayo ezifana netiyi, ikhofi, ushokoledi, i-guarana, i-yerba mate noma i-cola. Futhi ukudla okunongwe kakhulu ngezinongo ezishisayo noma ukudla okubangela ukuqumba, isilungulela, i-reflux noma uhudo.

Ushokoledi, i-peppermint, nokudla okunamafutha kwehlisa ingcindezi ye-sophageal sphincter yangaphakathi, edala i-reflux yangaphakathi yokuqunjelwa, edala i-esophageal reflux kubantu ababekiwe ngaphambili. Ngokuvamile, kunconywa ukuthi ulale phansi okungenani amahora ama-2 ngemuva kokudla isidlo sakusihlwa ukugwema izinkinga ze-reflux.

Ukudla okunezinto zokukhishwa isisu, njengeparsley, i-endives, isilimo esidliwayo esinamagatsha anamanzi, ugarlic, isitshalo seqanda, noma u-anyanisi, kungadala ukunxusa ukuba uchame phakathi nobusuku.

Noma kunjalo, kukhona ukudla okukhuthaza ukulala ngokuceba i-tryptophan (ubhanana, ipasta, ilayisi, okusanhlamvu okuphelele, amadethi, amakhiwane omisiwe, ama-walnuts) noma i-melatonin (ummbila, utamatisi, amazambane).

Izincwadi ezinconyiwe zokulala kahle ebusuku

1) "Ukupheka kokulala kahle ebusuku", E. Estivill noMnu. Averbuch. Umhleli wePlaza Janes

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

UPablo Saz (udokotela we-naturopathic) we Ingqondo Yomzimba.

Ukwaziswa okwengeziwe: 1 y 2.