Ubusika lixesha le-cuddles kunye nokugoba ngaphakathi esofeni, uzifihle engqeleni ngobusuku bomhla ogcwele ukubhaka kunye nokubukela ukubukela. Ungacinga ngayo yonke loo nto yokulala ungalala ngathi usana ngexesha lasebusika. Kodwa eneneni, imozulu ebandayo iza nemiceli mngeni yayo yokulala kubantu abaninzi- kubandakanya ishedyuli yokuphazamiseka yokulala, iimvakalelo zokuphelelwa ngamandla, kunye nokuphosa nokujika okuninzi.
1. Thatha uLawulo lokuKhanya
UGqr Chris Winter, ugqirha wemithambo-luvo, ingcali yokulala, kunye nombhali Isisombululo sokulala , ithi enye yezona zinto zibalaseleyo onokuzenza ukuqinisekisa ubuthongo obusemgangathweni bobusika kukusebenzisa ukukhanya ekhayeni lakho. Ukukhanya kudlala indima enkulu ekubekeni ixesha ebomini bethu bemihla ngemihla - ukutya, ukuzilolonga, ukusebenza, nokulala- kunye nezingqisho zethu ezijikelezayo. Ingxaki kukuba, ngexesha lasebusika kukho ukukhanya okuncinci jikelele, kunye nokukhanya okuncinci okukhoyo ngu Okwangoku ngumgangatho ohlwempuzekileyo, uyachaza. Oku kungakhokelela ekukhuleni kokudinwa, kuba ukukhanya okuncinci kulingana ne-melatonin engaphezulu (ihomoni enceda ukulawula umjikelo wokulala).
Abantu bahlala beziva belele ngaphambili ngexa lobusuku obubandayo basebusika- kodwa ukubetha ingca kwangoko kakhulu kunokuphazamisa ishedyuli yakho yokulala kwaye kukushiye uphaphile nge-4 AM. Ugqirha Winter uthi, Endaweni yokulala kwangethuba, sebenzisa izibane ezingezizo ezokwandisa usuku kancinci. Uyacebisa Iibhalbhu zamatye , Ezilinganisa ukukhanya okupheleleyo kwelanga kwaye ziveze ingqondo yakho kwimitha ethe kratya njengokukhanya kwemini epheleleyo (kunezinto ezingezizo ozifumanayo kwizibane nezixhobo zakho).
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kutheni 11 11 ndithetha
Ukuba kufuneka uvuke ngaphambi kwelanga ukuze ufike emsebenzini ngexesha, i iwoshi ye-alamu ukusebenzisa ukukhanya kunesandi kunokukunceda uvuke kancinci kancinci. Kukwangcono nengqondo yakho, njengoko ukukhanya kunceda umzimba wakho uphela ukuba uqaphele ukuba kusemini (kunokuba kukuvuse uvuke ngesandi esiphindaphindayo sefowuni, ahem).
Iibhokisi zonyango olukhanyayo okanye izibane zikwaluncedo kwabo bakwindawo ezimnyama kakhulu zelizwe (siyakubona, Seattle!) Nakubantu abaphethwe sisifo seXesha eliChaphazelekayo.
Funda ngokugqithisileyo: Ezona Zibane ziNyango ziKhanyisayo zokuSebenza ngokuPhazamiseka kwiXesha lokuPhazamiseka
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2. Nikela ingqalelo ekhethekileyo kumaqondo obushushu
Xa kubanda ngaphandle, abantu bathanda ukufikelela kwiipijama ezinzima kunye neengubo ezinzima. Kodwa uGqirha ubusika uthi ezo FJs zeFlannel ezithandekayo kunye nokuthuthuzela ezantsi komthuthuzeli kunokuba kuyonakalisa iindlela zakho zokulala.
Uninzi lwabantu, utshilo, lunokwehla kubushushu bomzimba wabo ongokoqobo njengoko belala, kodwa iqondo labo lobushushu linyuka ngeeyure ezimbalwa ixesha lokuphupha, lisenza indawo yokulala ishushu kakhulu ukuba banxibe iimpahla ezininzi ezishushu. Ukutshisa kakhulu ebusuku kunokubangela ukuba ubile kwaye ulele ngakumbi.
Endaweni yeepijama ezityebileyo, uthi, sebenzisa izinto zokulala ukuze uzigcine ufudumele ebusika: Ufuna ukunxiba kancinci kodwa ulawule ubushushu bakho ngombhede wakho. Sebenzisa iingqengqelo zomandlalo, kubandakanya amashiti, ingubo elula, kunye nomthuthuzeli onzima okanye iduvet. Ngale ndlela, unokukwazi ukubeka umaleko ngexesha lasebusuku ukuze uqiniseke ukuba awutshisi.
UGqirha Winter uthi ubushushu obulungileyo bokulala komntu bumalunga nama-65 degrees. Ke eso sizathu sokuba unikele ingqalelo kwi-thermostat yakho, nayo-yigcine iphantsi njengoko iziva ikhululekile ebusuku.
Ukongeza i-humidifier kwigumbi lakho lokulala kunokukunceda ulale ngakumbi ngexesha leenyanga zasebusika, njengoko ukufudumeza okunganyanzelekanga kunokuwomisa umlomo kunye neempumlo. Ugqirha Winter uthi isicoci sesicoci sinokukunceda urhona kancinci, uphefumle ngcono, kwaye ube nezono ezisempilweni.
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3. Musa ukuyeka ukwenza umthambo
Ngaba uzifumanela ukubukela utywala iNetflix endaweni yokubetha ijim kweli xesha lonyaka? AWUKHO wedwa. Ugqirha Winter ucacisa ukuba Abantu banotyekelo lokushiya umthambo xa kubanda. Kodwa ukuqhubeka nokulala kakuhle, kubaluleke kakhulu ukuba nesicwangciso sokugcina umthambo ngeenyanga zobusika.
Uphando luyaqhubeka lubonisa ukuba abantu abafumana umthambo rhoqo balala ngcono kakhulu. Isifundo se-2011 kwijenali Impilo yengqondo kunye nomsebenzi wePhysical ifunyenwe ukuba abantu ababekhuthele ngakumbi balala ngokukhawuleza kwaye baxela umgangatho olungileyo wokulala.
Ugqirha Winter uthi umthambo waba tracker uthanda UFitbit inokukunceda ubone ukuba uhamba kangakanani ebusika, enokubakhuthaza. Ubulungu bokuzivocavoca obuguqukayo bunokukunceda nawe, ukuze ubethe kwigumbi lobunzima nangaliphi na ixesha emini okanye ebusuku-hayi xa ilanga likhanya kuphela. Unokuzibophelela ekutshintsheni inkqubo yakho kunye nokusebenza ekhaya. Zininzi iYouTube okanye okunye ukuzilolonga okunokuzama ukuba ufuna ukuthintela ukubanda.
Funda ngokugqithisileyo: 13 Ukuzilolonga ongakwenza ngaphandle kokushiya ibhedi yakho
uthini u1111 ngokomoya
4. Cinga ngeziXhobo zokuXhasa
Ngelixa iipilisi zokulala kunye nezongezo ayizizo ezomntu wonke, banokuba nendawo ekuncedeni ufumane ii-ZZZ zakho. Qiniseka ukuba awuthembeli kwiipilisi ezenza umkhwa.
IMagnesium, ngakumbi, lukhetho olukhulu lokukunceda ulale ngcono, utshilo uGqirha uBusika: Imagnesium yinxalenye yendlela ejika ibe ziiamino acid eziguqula zibe yimelatonin. Ngokubanzi, ubuchopho bethu njengemagniziyam- bunokunceda abantu abanemigraine kunye nemilenze engazinzanga. Logama ugqirha wakho elungile xa uyithatha, kufanelekile ukuzama. Khangela isongezelelo esithathwa ngokulula, njenge powder okanye i-oyile.
I-Melatonin nayo inokukunceda, njengoko ukuyithatha kunokuqalisa ukuveliswa komzimba wakho we-melatonin ebusuku, kodwa uGqirha Winter ulumkisa ukuba kufuneka usetyenziswe ngamanye amaxesha, njengaxa ukwi-jet-lag okanye udiniwe ngakumbi. Ayifanelekanga ukusebenzisa ubusuku ngabunye.
