17 izinsolo ngephupho: ukuthi kuyiqiniso, nokuthi inganekwane?

Ingabe ubisi olufudumele kusiza ukulala? Jwayela ndaba, ukufunda amaqiniso nezinganekwane mayelana ubuthongo! Kukhona imithetho eminingi kanye namasu, abaningi bathi, kodwa ngezinye izikhathi zenza kukhona akunasizathu. Uma izincomo azisekelwe iqiniso ukuthi, ukusetshenziswa bhodi ngeke kube umphumela.

Abantu asebekhulile bakudinga ubuthongo kancane

Lokhu kuyinganekwane. Isikhathi Kunconywa ukulala abantu abangaphezu kweminyaka engu-emashumi mathandathu anamihlanu kuyinto amahora ayisikhombisa kwabayisishiyagalombili, futhi abantu kusukela nesishiyagalombili ukuba ayisithupha nane - amahora ayisikhombisa kwabayisishiyagalolunye, ukuze cishe okufanayo. Noma kunjalo Asebekhulile bavame ukulala kancane ngoba kukhona nje kunzima ukuzumeka. Njengoba bekhula, izinzwa abathintekayo ukulawula isigqi lomzimba. Ngenxa yalokho, abadala abakwazi akulaleki ebusuku futhi uvuke ngaphambili. Badinga ukulala, kodwa kuba nzima ukuthola, ngenxa la manga eqale.

I-tofu noma ushizi imbangela obumnandi

Kuba yisikhathi futhi lapho inganekwane. Azikho izifundo ukuthi shoka ayisho into enjalo. ukudla oily futhi okubabayo ungakwazi kuphela ibakhathaze esiswini. Ngaphandle imikhiqizo acute ukwandisa izinga lokushisa komzimba. Uma izinga lokushisa eliphezulu kakhulu, uzoba nzima ukulala. Ushizi nje kuthatha isikhathi eside ukuba sikwazi ukugaya, kungabangela ukuvuvukala futhi ukuqunjelwa, okuyinto izimbangela wayevame ukuvuka ebusuku futhi ayikuvumeli ukuzizwa onamileyo ehlobo.

A ingilazi efudumele ubisi kusiza ukulala

Eqinisweni, kuyinganekwane. Ngo ubisi, eziningi tryptophan - i acid acid esiza kukhiqizwe serotonin hormone. Kodwa, ukuze tryptophan siguqulelwa serotonin, it has ukuze singene ubuchopho. Okuwukuphela kwendlela - ukuba inqobe zonke ezinye amino acid. Ucwaningo luye lwabonisa ukuthi tryptophan kusukela ubisi awufiki ubuchopho. Lapho kangcono ukusebenza okunoshukela carbohydrate, ngakho yidla ubisi nge okusanhlamvu.

Elele embhedeni - akusiwona sibi kakhulu kunalokho okuboniswa elele

Lena inganekwane! Ungase uthande, kodwa amanga embhedeni, akukho mqondo - umzimba wakho umphumela le nqubo ngokuphelele hhayi efanayo kusukela ubuthongo omuhle. Ukulala - lena isimo olukhethekile umzimba lapho ulala, umzimba wakho uya ngokusebenzisa izinqubo ezithile zezinzwa yokutakula ebesingeke isimo angavaleki. Ukulala evumela umzimba ukuba ukhiqize amahomoni ukuthi ukuthuthukisa kwemisipha kuholela kunciphise umfutho wegazi futhi ubuyisela amazinga energy. Ungadlali emhlabeni, avuke embhedeni futhi kangcono ukwenza okuthile okuphumuzayo, isibonelo, incwadi.

ikhofi Ntambama kungaba kukuvikele ngilale

Kulokhu, isimiso kungaba yiqiniso kwabanye. Caffeine ihlala emzimbeni isikhathi eside, ukuze umphumela wawo kungaba okuqaphelekayo, futhi ngemva kwamahora amane okushaya. Uma ungenalo ubuphuza amaningi kakhulu caffeine, okuhle ukuthi ungase uphawule eziya ziba zimbi okulala. Kufanele bazi ukuthi akuwona wonke nozwelo caffeine, it is kunqunywa zofuzo, isisindo, iminyaka yobudala, ukuze Ngokuvamile zonke ngeke kwabakhona.

Utshwala kusiza ubuthongo Friend

Utshwala kuyasiza uphumule, kodwa elilulaza nobuthongo. It ayikuvumeli ukuba bawe ngokugcwele ilele futhi iphupho. Umzimba uphoqelekile ukucubungula utshwala, esithinta ezingasehlela akuyona indlela engcono. Ucwaningo luye lwabonisa ukuthi ukuphuza utshwala ngaphambi kokulala kungaholela awakenings ebusuku.

Ungakwazi ukulala kulempelasonto

Lokhu akusiyo into nje liyinsumansumane. Ukungalali ngokwanele ungakulimaza kakhulu empilweni yakho, kodwa-ke, yini ongayenza ukuze ululame, kodwa kuthatha isikhathi eside ukuba sizame ukulala nsuku zonke, kunokuzama ukulala ngezimpelasonto. Kuphela kudalwa uhlelo olusha ubuthongo izosebenza kahle.

Egumbini cool ukulala kulula

Kungase kubonakale sengathi endlini efudumele kuzosiza ukuzumeka, kodwa akuyona. Sho, kodwa hhayi egumbini amakhaza - lawa lesikahle. Lokho kungenxa yokuthi lokushisa lomzimba ngokuvamile ngokwemvelo uwela ntambama. Thunzi kwenza kube lula ukuba ngehlise umoya futhi balale.

Sokuthatha isithongwana ukugxambukela ubuthongo ebusuku

Zonke incike isikhathi sosuku kanye nesikhathi sokulala. Uma ukulala imizuzu engaphansi kuka amabili, uyozizwa kangcono futhi uphumule. Uma ukulala isikhathi eside kakhulu futhi kusihlwa, ngempela kuyoba nzima ukulala ebusuku.

kusihlwa Amazing ukusiza ubuthongo

Kungase kubonakale kunengqondo ukuthi ukukhathala kuzokusiza ukuzumeka ngokushesha, nokho ukuzivocavoca inyuka amazinga adrenaline nomzimba lokushisa, ukuze kuyoba nzima kakhulu ukuzumeka.

Ukubuka TV zingaphazamisa ukulala

Kuyiqiniso! Blue ukukhanya kwesikrini TV, ikhompyutha noma ifoni kwephula isigqi lomzimba kanye melatonin ukukhiqizwa, okubonisa umzimba wakho ukuthi sekuyisikhathi ukulala.

Ngidinga ukulala ngangokunokwenzeka

Kuyinto ongaziwa ukucabanga ukuthi ungakwazi ukulala kakhulu Nokho, ukulala isikhathi eside kakhulu kubi ngempela. Ucwaningo luye lwabonisa ukuthi okweqa ubuthongo eziphula inkumbulo, it kwandisa amathuba yokukhuluphala, isifo sikashukela, ukucindezeleka, futhi izinqubo ezingamahlalakhona ukuvuvukala.

Zonke lesishiyagalombili ukulala

Lokhu kuyinganekwane. Kunconywa ukulala amahora ayisishiyagalombili Nokho othile ngempela eziyisithupha, kodwa umuntu oludingekayo ukuze ayisishiyagalolunye. Uma ukuzumeka ngokushesha, ngokushesha alale phansi embhedeni, cishe ungenaso ulale ngokwanele.

ubuthongo Jwayelekile ezifuywayo

Lala isilwane singaba yinzuzo, kodwa kungaba yingozi. Abacwaningi baye bathola ukuthi ezinye izilwane ukunikeza umqondo ezolile, kuyilapho abanye baqaphela ukuthi izilwane nje bevuswa.

Ukudla ebusuku esiphazamisayo ubuthongo

Ngezinye izikhathi isidlo ngaphambi kokulala akusho aphule Ukudla. Kunalokho, ukulamba eqinile ebusuku ingavukikela ngilale. Uma unquma udle, khetha into ngaphandle ushukela eziningi fat, ukuze ngingasebenzisi ukulimaza impilo.

Ukuzivocavoca kusiza ukuqinisa iphupho

Izivivinyo nakanjani ukukusiza ukulala, kodwa uma ungenayo umzimba njalo, ngeke uphawule okuthuthukisiwe. Ucwaningo luye lwabonisa ukuthi ngosuku lokuqala kungaphumeleli - udinga ukubhekana izinyanga ezine ukuze kuzuzwe imiphumela emihle futhi uzinzile.

Imikhiqizo magnesium ukusiza ubuthongo

Kuyinto ngakho! Yidla ukwatapheya, ubhanana, isipinashi, imbewu ithanga ukuthuthukisa ubuthongo ebusuku. Anazi ngisho Udinga izakhiwo Vitamin ukubona ubungcono olukhulu endleleni nobuthongo babo.