Amathiphu ayi-TOP 8 wokuthi ungalala kanjani kahle ngaphandle kwamaphilisi

Uma unenkinga yokulala futhi ucabange ngokuphuza amaphilisi (noma usuqalile ukuwaphuza) zama amanye ala mathiphu kuqala.

Ngaphambi kokungena ku-TOP 8 wethu, ngincoma ukuthi ubuke le vidiyo emfushane lapho umbhali nesazi sefilosofi esidumile saseSpain u-Elsa Punset esitshela khona ukuthi ukulala kusebenza kanjani futhi kusinikeza uchungechunge lwamathiphu awusizo kakhulu:

[Ungaba nentshisekelo «Umhlahlandlela Odinga Ukulala Kakhulu"]

1) Ungaphuzi amaphilisi okulala (i-benzodiazepines) noma uqale ukuhoxa kancane kancane ngenkathi usebenzisa iseluleko esikule ndatshana.

Uma kwenzeka uthathe isinqumo sokuyeka amaphilisi okulala, zama Thola ukuthi unanoma yiluphi uhlobo lwenkinga enkulu emzimbeni noma engqondweni. Uma kwenzeka unenkinga ongeke ukwazi ukuyilawula, hlola ukuthi kufanele yini ukwenza lo mzamo wokumisa lo muthi.

Amaphilisi okulala ane- izinga eliphezulu lokuncika nokubekezelelana, okungukuthi, bathatha umphumela omncane futhi omncane futhi udinga ukuthatha imithamo eminingi ukufeza umphumela oyifunayo. Kuyiqiniso ukuthi abantu abaningi bathola indawo ephakathi nendawo futhi ukusuka lapho abadluleli ... kepha ingozi yokuba umlutha nokuhlukunyezwa kwala maphilisi iphezulu kakhulu.

Uma usuvele uqalile ukuthatha lezi zinhlobo zamaphilisi:

* Uma ngabe unikezwe ukusebenza okusheshayo, ukuqeda ngokushesha i-benzodiazepines (i-triazolam noma i-midazolam), zama esikhundleni sazo ngezinye izinto ezisebenza kancane hhayi ukususwa ngokushesha okungaka (isib. Valium). Lapho lolu shintsho lwenziwe, nciphisa kancane kancane inani leValium. Kungcono ukuthi udokotela wakho akweluleke ngalokhu kuncishiswa.

2) Thola imbangela yokuqwasha kwakho.

Mhlawumbe kungenxa yesici semvelo okulula ukusixazulula: Mhlawumbe kunokukhanya okuningi egumbini, umsindo omningi, umoya omncane, ukushisa okwanele ... Mhlawumbe kungenxa yokuthi uphuza iziphuzo ezibandayo kanye nekhofi ebusuku.

Ngokufanayo, ukuqwasha okuphikelelayo kuvamise ukuba uphawu lwe- inkinga yezokwelapha noma yengqondo lokho akunakwelashwa ngamaphilisi okulala.

3) Ukuzivocavoca njengenye indlela yamaphilisi okulala.

Ucwaningo lukhombisile ukuthi ukuzivocavoca emini kungathuthukisa ukulala ebusuku. Lapho sivivinya umzimba, sithola ukwanda okukhulu ekushiseni komzimba, kulandelwe amahora ambalwa kamuva ukwehla okukhulu ekushiseni komzimba. Lokhu kwehla kokushisa komzimba kwenza kube lula ukulala nokulala. Isikhathi esihle sokuzivocavoca ntambama.

I-Los i-aerobics Bangcono kakhulu ukulwa nokuqwasha, ngoba bakhulisa umoya-mpilo ofinyelela egazini. Zama ukugijima, ukuhamba ngamandla, ukugibela ibhayisikili elimile, ukudansa, noma ukweqa intambo. Hlola nodokotela wakho ukuze uqiniseke ukuthi uphilile ngokwanele ukwenza umsebenzi womzimba, futhi khumbula ukwelula ngaphambi nangemva kokuzivocavoca kwakho.

4) Izinsiza zemvelo ezenza ukulala.

Abantu abaningi bakhetha lezi zinhlobo zemithi yemvelo ukulwa nokuqwasha, noma kunjalo ukusebenza kwayo akucaci.

* Amakhambi okulala.

Kunamakhambi amaningi asetshenziselwa ukulala: i-chamomile, i-valerian, i-lemon balm, i-passionflower, i-lavender, ne-St John's wort. Abantu abaningi baphuza itiye le-chamomile ngezindawo zalo zokudambisa. Ngenkathi kunemininingwane ethile ekhombisa ukuthi i-valerian ingasiza ekulweni nokuqwasha, ngemithamo ephezulu kungadala amaphupho acacile, umbono osile, kanye nezinguquko ekushayeni kwenhliziyo.

* IMelatonin.

I-Melatonin iyi-hormone yemvelo ekhula ebusuku. Kukhahlela kusihlwa futhi amazinga ahlala ephezulu ubusuku bonke aze acindezelwe ukukhanya kwasekuseni. Kodwa-ke, ucwaningo oluningi luthole ukuthi i-melatonin ayingcono kunephilisi likashukela (i-placebo). Olunye ucwaningo lukhombisile ukuthi kungasiza ukulwa ne-jet lag nokuphazamiseka kokulala kubasebenzi be-shift yasebusuku. Kukhona izithako ze-melatonin.

* I-Tryptophan.

I-Tryptophan iyi-amino acid eyisisekelo esetshenziswa ekwakheni i-serotonin, i-neurotransmitter ebhekele imizwa emihle futhi ekhuthaza nokulala.

5) Izindlela zokuphumula, njengenye indlela yamaphilisi okulala.

Amasu okuphumula anganciphisa ukucindezeleka futhi akusize ulale afaka izindlela ezilula zokuzindla, ukuphumula kwemisipha okuqhubekayo, i-yoga, i-Tai Chi, nokusetshenziswa kokuphefumula okujulile. Ngokuzijwayeza okuncane, lawa makghono angasebenza kakhulu kunepilisi yokulala. Zama:

* Inqubo yokuphumula ngaphambi kokulala. Gxila kwimisebenzi ethule nephumuzayo, njengokufunda, i-yoga emnene, noma ukulalela umculo othambile ngaphambi kokulala. Gcina izibani ziphansi ukuze zikhulise ngokwemvelo i-melatonin.

* Ukuphefumula esiswini. Abaningi bethu abaphefumuli ngokujulile njengoba kufanele. Lapho siphefumula kakhulu, isimiso sethu sezinzwa siyakhululeka. Vala amehlo akho bese uzama ukuphefumula ngokujulile nangokuhamba kancane, wenze umoya ngamunye ujule kunowokugcina. Phefumulela ngamakhala akho bese uphefumulela ngaphandle ngomlomo wakho.

* Ukuphumula kwemisipha okuqhubekayo Kulula kunendlela ebukeka ngayo. Lala phansi noma uzenze ukhululeke. Ukuqala ngezinyawo zakho, cindezela imisipha yakho ngangokunokwenzeka. Bamba leyo ngxabano imizuzwana eyi-10, bese uphumule. Qhubeka wenze lokhu eqenjini ngalinye lezicubu emzimbeni, uze ufinyelele phezulu kwekhanda lakho.

6) Ukwelashwa kokuziphatha kwengqondo (CBT) njengenye indlela yamaphilisi okulala.

Abantu abaningi bakhala ngokuthi imicabango ekhungathekisayo, engemihle nezinkathazo kubenza bangalali ebusuku. Ukwelashwa kokuziphatha kwengqondo (CBT) yindlela yokwelashwa kwengqondo ephatha izinkinga ukuguqulwa kwemicabango engasebenzi noma eyonakalisayo, imizwelo, kanye nokuziphatha. I-CBT iyindlela elula yokwelashwa engathuthukisa ukulala ngokushintsha indlela oziphatha ngayo ngesikhathi sokulala, kanye nokushintsha izindlela ocabanga ukuthi zikugcina ungalali. Iphinde igxile ekuthuthukiseni amasu okuphumula nokushintsha imikhuba yokuphila ethinta izindlela zokulala.

7) Yiba nesimiso.

Ukuba nesimiso sanoma yini engenza impilo ibe lula. Lapho impilo yakho ilandela ukuqhubekela phambili kwemvelo, isinyathelo esilandelayo siza kuwe njengokuthanda iwashi.

Mhlawumbe usuvele unenkambiso yokulala ehlanganisa ukuxubha amazinyo, ukugeza ubuso, noma ezinye izinto zokulungiselela ezisiza ukulungiselela ubuchopho bakho ukuphumula.

Uma kunjalo, kwenzekani lapho ukhohlwa esinye salezi zinyathelo? Cishe uzizwa ungakhululekile. Uma unesiko noma inqubo ejwayelekile, namathela kuyo.

8) Gwema ukudla ukudla okuningi.

Uma udla isidlo sakusihlwa esiningi, ukuphumula kwakho ebusuku kuzoba kubi kakhulu. Le yinto abantu abambalwa kakhulu abazi ngayo. Bayafudumala ekudleni bese beyolala ngehora noma amabili. Yilapho isisu sakho siqala ukugaya. I-metabolism yakho nobuchopho busetshenzisiwe.

Akuzwakali sengathi ulale njalo ngosuku olwandulela uKhisimusi noma ngemuva komkhosi odle kakhulu kuwo?

Kufanele ulalele isisho esifundeka kanjena: "Yidla ibhulakufesi njengenkosi, udle njengenkosana udle njengomuntu ompofu". Uma kulokhu ungeza ukudla okunempilo futhi njengemvelo ngangokunokwenzeka, kungenzeka ukuthi uzolala kangcono kakhulu. Imininingwane engaphezulu 1 y 2.

Uma ngabe uyithandile le ndatshana, cabanga ukuyaba nalabo osondelene nabo. Ngiyabonga kakhulu ngokungeseka.