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Iyini Inhlanzeko Yokulala?Kungani Kubalulekile?

Ukuhlanzeka kokulala kuwuchungechunge lwemikhuba, imikhuba, nokuziphatha okwenzayo ngokuhlobene nokulala kwakho.Ngokungazi noma cha, ngamunye wethu unemikhuba yakhe nokuziphatha okungase kube nomthelela ekuzizweni kwethu kokuphumula okuphelele.Izinto ezifana nenkomishi yekhofi ka-3 ntambama noma ukulala ngempelasonto ukuze 'ubambe' ubuthongo ziyizibonelo zendlela yokuziphatha engathandeki yokuhlanzeka kokulala.

Ukuhlanzeka kokulala kubalulekile ngoba kungathuthukisa noma kunciphise izinga lokulala olalayo.Ama-tweaks ambalwa alula angalithuthukisa ngempela inani lokulala okwazi ukulithola - kungakhathaliseki ukuthi amahora angu-6 noma amahora angu-9.

Lolu hlu luyindlela ephelele yokuthuthukisa imikhuba yakho yasebusuku futhi akusona isixazululo esilula sesinyathelo esisodwa.

1. Yakha isimiso sokushaywa umoya ebusuku

Lokhu kungafaka:

• Ibhavu likasawoti le-Epsom

• Ukwelula noma i-yoga

• Ukuzindla

• Ukwenza ijenali

• Ukufunda incwadi

Ukuzibandakanya kulolu chungechunge lokuziphatha kuzokhombisa kancane kancane emzimbeni wakho ukuthi usulungele ukulala - futhi lezi zindlela zokuziphatha zizosiza ekuphumuzeni ingqondo nomzimba wakho.

2. Vimba konke ukukhanya nomsindo

Ubumnyamaisebenza njengesignali emzimbeni wakho okudingeka uwulungiselele ukulala.Uma ungakwazi ukulawula izimo zakho ngokuphelele, izinto ezifana ne-mask yokulala nama-earplugs zizoqinisekisa ukuthi uyakwazi ukuvimba ukukhanya nomsindo omkhulu ngangokunokwenzeka.

Ngaphandle kwalokho, amakhethini amnyama enza umehluko omkhulu;futhi usebenzisa i-masking tape ukumboza noma yiziphi izibani ezincane kumashaja nezintambo.

3. Sebenzisa okokuhlunga ezintweni zikagesi

Isibani esiluhlaza okwesibhakabhakakusuka ku-elekthronikhi kungalingisa ukukhanya kwelanga futhi kulahle isigqi semvelo se-circadian somzimba wethu.Lezi zinhlobo zamadivayisi zingakhohlisa imizimba yethu ukuthi icabange ukuthi kusakhanya ngaphandle futhi kufanele, ngakho-ke, sihlale siphapheme.Izinhlelo zokusebenza ezifanaf.luxingafakwa ukuze kuvinjwe amaza amaza amaza aphezulu angase aphazamise ukulala.

4. Qaphela izinga lokushisa ekamelweni

Izinga lokushisa elifanele lokulala lingu60-67 degrees Fahrenheit.Ukugcina igumbi limnyama kuzosiza ekugcineni izinga lokushisa elipholile, futhi ifeni ingabekwa eduze nombhede nayo.

5. Hlela ukulala futhi uvuke ngesikhathi esifanayo njalo ebusuku

Ukuvuka ngesikhathi esifanayo kuzosiza ukuqinisa isigqi sokujikeleza kwemvelo somzimba wakho.Imizimba yethu yakhelwe ukuthi iphume nelanga futhi ilale lapho lishona - futhi ukulala phakathi ngezimpelasonto kungasichitha lesi sigqi.

Okufanayo kuya ngokuzumeka ngesikhathi esifanayo.Uzothola ukulala kuzoba lula njengoba umzimba wakho ujwayela inqubo yawo entsha.

6. Hambisa umzimba wakho usuku lonke

Ukusebenza usuku lonke kunenzuzo ngezizathu eziningi, kodwa ukuphakamisa izinga lokushaya kwenhliziyo yakho phakathi nosuku kungase kukhuliseubude kanye nekhwalithiyokulala kwakho.Imizuzu eyi-10 yokuhamba ngezinyawo noma ngebhayisikili nsuku zonke yanele ukuvuna lezi zinzuzo uma kwenziwa njalo.

7. Yeka i-caffeine ngo-12 ebusuku

Imizimba yethu iklanyelwe ukuba namandla aphezulu ngemva kokuvuka ekuseni futhi kufanele yehle kancane kancane usuku lonke, iphele ngokulala ebusuku.Isikhuthazi esifana ne-caffeine sizodala i-spike engeyona eyemvelo uma sidliwe ntambama futhi singaholela ekuphahlazekeni kamuva emini.Ikhofi nezinye izikhuthazi zingcono kakhulu uma zidliwe emizuzwini yokuqala engama-30 yokuvuka - lapho imizimba yethu kufanele ngabe ikhiqiza i-cortisol ephezulu yosuku!

Zama ukunciphisa ezinye izinto ezifana notshwala noma ushokoledi emahoreni ama-4 ngaphambi kokulala uma kungenzeka.

8. Bhala phansi uhlu lwezinto okufanele zenziwe

Uma ukuthola kunzima ukulala ebusuku ngoba ingqondo yakho igijima nazo zonke izinto okudingeka uziqedele kusasa, thatha iminithi ukubhala yonke imicabango yakho phansi.Ukuba nendawo yokugcina yonke le micabango kuyasiza ngoba ngeke kudingeke ucindezeleke noma ukhathazeke ngokuthi ukhohlwe okuthile - yonke leyo micabango izobe ikulindile ekuseni!

9. Isimo esibi kakhulu… sebenzisa isithasiselo

Isengezo yilokho kanye - ibhonasi eyengeziwe endleleni yokuphila enempilo kakade.Uma udonsa kanzima ngempela ukulala ebusuku, izinto ezifana ne-melatonin noma uwoyela we-CBD zingasiza ukuthi umzimba wakho ulungele ukulala.

Yiqiniso, umgomo uwukukwazi ukulala ngaphandle kwale mikhiqizo, kodwa ingaba usizo ikakhulukazi ekuqaleni lapho uzama ukubuyisela isigqi somzimba wakho endleleni.