ImpiloDream

Kufanele umbhede omdala ukulala kangakanani? ubuthongo kuyinsakavukela

Ukulala - inqubo ebalulekile futhi eziyinkimbinkimbi ezenzeka emzimbeni. Cishe ingxenye yesithathu yokuphila kwakhe umuntu echitha esimeni sokulala. Kubalulekile resumption of wachitha ngesikhathi amabutho suku. Ephusheni, kukhona ukubuyiselwa impilo esithobayo ngokwenyama nangokomoya. Kanjani ukulala nomuntu omdala?

ubuthongo ubude

Isikhathi esidingekayo wobuthongo i isihlobo omdala. Ukulala ngelanga Kunconywa hhayi ngaphansi kuka 8 amahora. Ngokuvamile, kuba idatha izibalo, futhi esimweni ngasinye bona zivumelana ngokoqobo.

Othile angalali amahora 6, futhi uzizwe ungumqemane, kodwa othile akwanele, futhi amahora 10.

Isikhathi ukulala ebusuku kungathinta ubudala, isimo sempilo, umsebenzi ngokomzimba nezinye izinto.

Ngonyaka wokuqala abazali ingane yabo ukulahlekelwa usuku 2 ukulala amahora ukuthi ngonyaka kuba amahora angu-700.

Kuye yobudala isidingo ubuthongo kuyahlukahluka, ngakho-ke Kunconywa ukuba ubuthongo:

  • Neonatal - hhayi ngaphansi kuka 15 amahora ngosuku;
  • Izingane ezingaphansi kweminyaka engu-2 - amahora 11-14;
  • Izingane ezivela 2 iminyaka engu-5 - amahora 10-11;
  • izingane ezivela 5 iminyaka engu-13 - amahora 9-11;
  • intsha esikhulakhulile engaphezu kwengu-17 - amahora 8-10;
  • ubuthongo omdala - 8 amahora;
  • abantu abangaphezu kuka-65 ubudala - amahora 7-8.

Lezi idatha ezibhekwa bona alinganiswe, ngakho njengoba ukulala ngosuku, kwaba yilowo nalowo ngenxa yena uyazinqumela. Umzimba owaziyo ukuthi zingaki amahora esokulala ebusuku akudingayo. Umuntu angathola i-ngokucophelela kuphela ukulalela ngokwami.

Norma ubuthongo kubantu asebegugile ngokumemezela ukuthi njalo nokuncipha, ukushintsha kwezikhathi sokulala futhi ukozela, kunciphise ubude esokulala ebusuku. Ngakho-ke, ube isidingo iphupho suku.

Ngokwe ososayensi owenza lokhu kuhlola ukulala isikhathi, kwathi isikhathi eside eziphilayo abantu ukulala amahora 6.5 7.5 ngosuku.

Izimiso ubuthongo enempilo

Kanjani ukulala nomuntu omdala? Ukuze sikwazi ukuletha umzimba ukuze kusizakale ubuthongo, kumele alandele le mithetho:

  • Indoda elala, asukume kangcono ngesikhathi esifanayo. Uma zephule yenjwayelo, kungaholela ubuthongo thuthuva, ukucasuka, ukushintshashintsha kwemizwelo futhi kwezinye izimo yilesi sifo.
  • Ngemva elele kangcono ukuvuka embhedeni. Uma umuntu ezumeka futhi, lokho kuyoholela Ukuwohloka impilo.
  • Isikhathi ngaphambi ubuthongo ebusuku kufanele kwenzeke isimo esizolile, ngaphandle umsebenzi befuna. Ungakwazi beveza uhlobo isiko, okuhloswe ngaso ukulungiselela embhedeni.
  • It is hhayi Kunconywa ukulala emini, ukuze singathwesi unezinkinga ngilale ebusuku.
  • I lokulala akufanele kube computer noma i-TV. Isikhathi esichithwa embhedeni, okufanele sisetshenziselwe esokulala ebusuku.
  • Ungadli ukudla esindayo ngaphambi sokulala. reception Kugcine ukudla okunjalo akufanele kube ngaphambi kwe amahora 2 ngaphambi sokulala. A engcono - 4 ihora. Ungakwazi, isibonelo, ukudla i-apula noma aphuze ingilazi kefir.
  • Ukuvivinya umzimba usuku lonke kungasiza ukuzumeka masinyane ebusuku.
  • Ngaphambi kokulala kangcono okuba angaphuzi ikhofi kanye ungaphuzi utshwala kanye intuthu.

Ukuyeka imikhuba ezimbalwa ezimbi, ngenxa yalokho, ungathola ubuthongo enempilo futhi umsindo.

Ingabe ngidinga isihlwathi?

Kuyasiza ukuthi ukulala emini ukuba umuntu omdala? sokuthatha isithongwana iDemo, akukho imizuzu engaphezu kuka-30 ngosuku esiza ukunciphisa ingozi yesifo senhliziyo. Umuntu olele ubuthongo emini, izikhathi 3 ngesonto, uzizwa ngcono kwemizwelo, amehlo kanye inkumbulo.

Ngilusizo ukuphumula nsuku zonke ukuze abantu bengalali ngokwanele ebusuku. Ukulala isikhathi isikhathi eside kunaleso amaminithi 30 kungaholela nobunzima ukuthi kuphakama ngilale ebusuku.

Isigaba esisodwa sabantu uthole ngosuku lokuphumula amaphuzu emihle kuphela, kanti ezinye kokuba inkinga yokulala. Kulokhu, lonke ntambama kungcono ukuyikhipha.

Yini engabangela nokungalali?

kufanele usekhulile Bangaki ukulala amahora? ukuphambuka izinhlelo kusuka emazingeni adingeka wobuthongo kungaholela yempilo ebuthaka. Imizamo isinxephezelo yokuntuleka ubusuku ngempelasonto ihlala kuphela isimo sibe sibi isimo. yokuntuleka Okungalapheki wobuthongo kungabangela:

  • kwehle amasosha omzimba;
  • Oqala ukungezwa aze agcine operability;
  • nesenzakalo kwenhliziyo semithambo izifo;
  • ukhuluphele;
  • ukuqwasha;
  • nokucindezeleka;
  • Ukuwohloka ukunakwa umbono.

Kanjani ukulala usuku omdala? Ngo madoda, nokungalali kungaholela ukwehla testosterone kukhiqizwa. Lokhu-ke kuholela ekulahlekelweni amandla okukhuthazela futhi ukwandisa izicubu adipose ukuba okuvela prostatitis.

Kwesisindo kwenzeka ngenxa isidingo ukugcwalisa amandla okunama-kilojoule amaningi ukudla. Lapho ukungalali ngokwanele eheha ukukhiqizwa cortisol, othiwa hormone yokucindezeleka. Futhi abasafufusa iziyaluyalu esithinta izinzwa, abantu ngokuvamile bagibele.

Nge lemali obanele of ubuthongo ngokuvamile kakhulu umuntu evakashela intukuthelo, ukucasuka kanye nokucindezeleka. Priority ukuntuleka ebusuku ukuphumula isimiso sezinzwa uyahlabeka.

Lesi simo kungabangela ukwanda blood pressure kanye kokunikezwa kwe-wokugaya ukudla pheshana imisebenzi. Ngokuvamile, ubuso bomuntu ungabona imithelela ukungalali ngokwanele ngesimo tindilinga amnyama ngaphansi kwamehlo futhi puffiness.

anenombolo enganele ubuthongo ebusuku kungaholela kuwukwephula biorhythms abantu. Ezinye izinguquko emzimbeni kuholele izinqubo engelapheki ukuthi kukhona ngokwabo abakwazi ukuxazulula indoda. Kulokhu, uzodinga usizo lochwepheshe.

Ewusizo uma balale isikhathi eside

Kuyaziwa ukuthi nokungalali kubathinta kabi empilweni yomuntu. ubuthongo Long amahora 9-10 futhi akazuzi umzimba, njengenhlangano ubuthongo izinga omdala amahora mayelana 8. Ngenxa yalokhu, zikhona izinkinga zezempilo kanye migqa elandelayo:

  • kwesisindo;
  • ubuhlungu ekhanda emuva;
  • nokucindezeleka;
  • isifo senhliziyo nemithambo yegazi.

Lapho indoda ilale eziningi, it uzizwa ukutubeka. isimo esinjalo futhi kuholela ukuphazamiseka biorhythms zomzimba.

Oversleeping kungaba avuse ukwehluleka hormone. Ebujamweni obunjalo ngoba ekusebenzeni kahle umzimba ukuba ukhiqize amahomoni ngokwanele. Ngo eziningi ukuthuthukiswa kwenzekani hormone ubuthongo.

Ingabe yingozi eziningi ubuthongo omdala? Ososayensi bathole ukuthi ukwanda ubuthongo isikhathi kuholela kwanciphisa isikhathi okulindeleke ukuba.

Ukudla ngaphambi sokulala

izinga Sleep is ithonywe kakhulu ukudla. Umuntu kufanele enomqondo ukusabalalisa ngaphakathi ukudla usuku bese ugcine imikhiqizo esifanele isidlo sakusihlwa.

Ukuba khona imikhawulo ukuthatha ukudla ngemva 18 pm ayilungile ngokugcwele, ngoba ukuya embhedeni elambile kuyinto eyingozi empilweni kanti isikhathi sokulala.

Ngaphambi lonke ebusuku singcono udle ukudla ukukhanya ukuthi musa abangele isisu ngukujabha. Eyodla, ungasebenzisa i-cottage shizi, inkukhu, amaqanda, kwasolwandle, kanye nemifino isaladi.

Kanjani ukulala

Kukholakala ikhanda kangcono ukuthi ubuthongo enyakatho. Lokhu kucatshangwa osekelwa izimfundiso Chinese feng shui, owawuthi emkhakheni kagesi ngomuntu owayemelelwa yilelo ngesimo ikhampasi: inhloko - enyakatho nezinyawo - eningizimu.

Ngakho-ke, uma umuntu elele ikhanda kuyo inyakatho, iphupho lakhe ngeke babe namandla nempilo, futhi uzovuka kalula.

Kanjani ukuze ufunde abavuke ekuseni bephuthuma?

Lapho indoda evuka ekuseni, angasenza eziningi izindaba eziphuthumayo, ngoba ukusebenza ngalesi sikhathi eliphakeme.

Ekuqaleni kumele ukucacisa ukuthi bangaki udinga ukulala usuku omdala? Lokhu kuzokwenza thola ukuthi kungakanani ukuyolala kusihlwa kuze kube sekuseni wake up ngimthole onamileyo.

Lapho ibizwa bewusicitsa ubuthongo, umuntu izonqunywa amandla ashukumisayo zokululama ekuseni. Abanye abantu basebenzisa lesi sikhathi ukuze babhekane nezinselele uhlamvu zezimboni, kuyilapho abanye - ezemidlalo.

Indlela baphaphame:

  • kuyoba lula ukuba baphaphame egumbini lapho waphawula lokushisa elikhulu;
  • vuka ngokusebenzisa iwashi okuyinto ukunqoba ibanga elithile;
  • Abanye abantu babuze izihlobo noma abangane ukusiza Awakening kwesikhathi ucingo;
  • ngemva ephakamisa kufanele ushawa aphuze inkomishi yekhofi ukuthi ekugcineni zibe elalenziwa;
  • Awakening Kuyothi ngesikhathi esifanayo.

I umkhuba uphaphame ekuseni zingase zimiswe ngaphakathi 2 amaviki, futhi kuzokusiza ukuxazulula imisebenzi kuhlelwe ngaphambili.

kufanele usekhulile ukulala kangakanani ukulala?

Uma ucabangela ingozi kusukela nokungalali noma ukulala isikhathi eside, kumele kuphetfwe ukuthi izinga ubuthongo umuntu ngamunye eyedwa. Uma ngosuku uyalala emahora langaphasi kulangu-5, futhi umuzwa kulungile, ungakhathazeki.

Kubalulekile ukulalela umzimba wakho. Esinye sezimo: emva ebusuku lokuphumula udinga ukuzizwa siphapheme futhi fresh.

Ngezinye izikhathi kukhona izimo ekuphileni lapho umuntu akwazi ukulala amahora ambalwa ngosuku futhi uzizwe kahle. Ngemva kwesikhashana wabuyela ebuthongweni evamile futhi ukuphumula.

Phakathi ukugula ubuthongo isikhathi iyakhula. Odokotela belulekwa ukulala kule nkathi ngaphezulu.

Into enjengale nobuthongo kuncike isikhathi nesikhathi lapho umuntu ezumeka. Kuyaziwa ukuthi abantu zihlukaniswe "larks" futhi "izikhova".

Umuntu ngamunye ungakhetha ukulala engcono, lapho uzalala futhi ziyazithanda.

Ukulala sivamile abesifazane akuyona esingaphansi 8 amahora, futhi amadoda, ukuze uhlale uphapheme, ulibambe 6.5 - 7:00.

Thola ukuthi kungakanani futhi lapho ukulala, kufanele kube bona yilowo nalowo wedwa ke akazange abe izinkinga ezihambisana nempilo ebuthaka.

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