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Yintoni Ucoceko Lokulala?Kutheni Ibalulekile?

Ukulala ucoceko luthotho lweendlela, imikhwa, kunye nokuziphatha othabathayo ngokunxulumene nokulala kwakho.Ngokungazi okanye hayi, ngamnye wethu unezithethe zakhe kunye nokuziphatha okunokuthi kube nefuthe kwimvakalelo yethu yonke yokuphumla.Izinto ezifana nekomityi yekofu ye-3 pm okanye ukulala kwimpelaveki ukuze 'ubambe' ubuthongo yimizekelo yokuziphatha okungafunekiyo kococeko lokulala.

Ucoceko lokulala lubalulekile kuba lunokuphucula okanye lunciphise umgangatho wokulala olalayo.Ii-tweaks ezimbalwa ezilula zinokuphucula ngokwenene ubungakanani bokulala okwaziyo ukubufumana - nokuba ziiyure ze-6 okanye iiyure ze-9.

Olu luhlu yindlela epheleleyo yokuphucula imikhwa yakho yasebusuku kwaye ayisosisombululo esilula senyathelo elinye.

1. Phuhlisa inkqubo yokuphumla ebusuku

Oku kunokubandakanya:

• Ibhafu yetyuwa ye-Epsom

• Ukolula okanye yoga

• Ukucamngca

• Ukubhalwa kweendaba

• Ukufunda incwadi

Ukuzibandakanya kolu ngcelele lweendlela zokuziphatha kuya kuthi ngokuthe ngcembe kubonakalise emzimbeni wakho ukuba ulungiselela ukuya kulala - kwaye ezi ndlela zokuziphatha ziyakunceda ekuphumleni ingqondo nomzimba wakho.

2. Vimba konke ukukhanya kunye nengxolo

Ubumnyamaisebenza njengomqondiso kumzimba wakho owufunayo ukulungiselela ukulala.Ukuba awukwazi ukulawula ngokupheleleyo iimeko zakho, ngoko ke izinto ezifana ne-mask yokulala kunye ne-earplugs ziya kuqinisekisa ukuba uyakwazi ukuvala ukukhanya kunye nengxolo eninzi kangangoko kunokwenzeka.

Kungenjalo, amakhethini amnyama enza umahluko omkhulu;kwakhona usebenzisa iteyiphu yokufihla ubuso ukugquma naziphi na izibane ezincinci kwiitshaja kunye neentambo.

3. Sebenzisa isihluzo kwizinto zombane

Isibane esiluhlazaukusuka kwi-electronics inokulinganisa ukukhanya kwelanga kwaye ilahle isingqisho sendalo se-circadian yomzimba wethu.Ezi ntlobo zezixhobo zinokukhohlisa imizimba yethu ukuba icinge ukuba kusakhanya ngaphandle kwaye kufuneka, ke ngoko, sihlale siphaphile.Usetyenziso olunjef.luxingafakelwa ukuvala amaza amaza aphezulu anokuphazamisana nokulala.

4. Qaphela iqondo lobushushu kwigumbi

Ubushushu obufanelekileyo bokulala bu60-67 degrees Fahrenheit.Ukugcina igumbi limnyama kuya kunceda ekugcineni iqondo lokushisa elipholileyo, kwaye i-fan inokubekwa kufuphi nebhedi ngokunjalo.

5. Yiba neenjongo zokulala uze uvuke ngexesha elifanayo busuku ngabunye

Ukuvuka ngexesha elifanayo kuya kunceda ukomeleza isigqi sakho sendalo se-circadian.Imizimba yethu yenzelwe ukuba iphume nelanga kwaye silale xa litshona - kwaye ukulala ngeempelaveki kunokusilahla esi singqisho.

Kuyafana nokulala ngexesha elifanayo.Uya kufumana ukulala kuya kuba lula njengoko umzimba wakho uqhelana nendlela yawo entsha.

6. Hambisa umzimba wakho imini yonke

Ukusebenza imini yonke kunenzuzo ngenxa yezizathu ezininzi, kodwa ukunyuka kwentliziyo yakho ngexesha losuku kunokonyusaubude kunye nomgangathoyokulala kwakho.Kancinci njengemizuzu eyi-10 yokuhamba okanye ukuhamba ngebhayisikile yonke imihla kwanele ukuvuna ezi zibonelelo xa zenziwe ngokuhambelanayo.

7. Yeka i-caffeine ngo-12 ebusuku

Imizimba yethu yenzelwe ukuba ibe namandla aphezulu emva kokuvuka ekuseni kwaye kufuneka ihle kancinci yonke imini, iphele ngokulala ebusuku.Isivuseleli esifana necaffeine siya kubangela i-spike engeyoyamvelo xa sityiwe emva kwemini kwaye sinokukhokelela kwingozi kamva emini.Ikofu kunye nezinye izivuseleli zezona zingcono xa zisetyenziswe kwimizuzu engama-30 yokuqala yokuvuka - xa imizimba yethu kufuneka ibe ivelisa i-cortisol ephezulu yosuku!

Zama ukunciphisa ezinye izinto ezifana notywala okanye itshokolethi kwiiyure ezi-4 phambi kokulala ukuba kunokwenzeka.

8. Bhala phantsi uluhlu lwezinto eziza kwenziwa

Ukuba ufumanisa kunzima ukulala ebusuku ngenxa yokuba ingqondo yakho ibaleka nazo zonke izinto ekufuneka uzigqibe ngomso, thatha umzuzu ukubhala zonke iingcinga zakho phantsi.Ukuba nendawo yokugcina zonke ezi ngcinga kuluncedo kuba awuzukuba nestresi okanye uzikhathaze ngokulibala into ethile – zonke ezo ngcinga ziyakube zikulindile kusasa!

9. Eyona meko imbi… sebenzisa isongezelelo

I-supplement yileyo kuphela - ibhonasi eyongezelelweyo kwindlela yokuphila esele isempilweni.Ukuba uyasokola ngokwenene ukulala ebusuku, izinto ezifana ne-melatonin okanye ioyile ye-CBD zinokukunceda ukuba umzimba wakho ulungele ukulala.

Kakade ke, injongo kukuba ukwazi ukulala ngaphandle kwezi mveliso, kodwa zinokuba luncedo ngakumbi ekuqaleni xa uzama ukubuyisela isigqi somzimba wakho endleleni.