Indlela ukulala kangakanani ukuba bavuke sihlaziyekile ube nobuthongo elungileyo? Indlela ukufunda ukuya kulala ngexesha?

Abantu abaninzi abajongene ingxaki enjalo, njengoko nokungalali. Vuka kusasa zonke ukusebenza - oko esihogweni ophilayo. Ukuba unomdla umbuzo yendlela ukufunda ukuya kulala ngaphambili, ngoko eli nqaku ubhekiswa kuni. Kuba ngaphezu kwesiqingatha abantu bokuqala ukuya kulala - ukuba loo ngxaki. Abemi umhlaba nemali enkulu, bebingelela ebuthongweni babo kunye nezempilo. Ngaphezu koko, iqumrhu recharge epheleleyo ufumana kuphela xa ulele. Akukho iiseshoni yoga, yokuthanjiswa okanye nokuphumla swi nga hi pfuna ku ukubuyisela onke amandla.

Ukuba umntu iyolala bonke ubusuku, kodwa awukwazi ukulala ixesha elide - ukhathazekile ucingisise ngalo mbuzo: "? Indlela ukufunda ukuya kulala ekuseni" Kodwa ngaphambi kokuba siphendule lo mbuzo, kufuneka ukuba achaze ezinye iinkcukacha. Kukho iindidi ezininzi zabantu. I zangaphambili ukulala iiyure ezi-4, kwaye eyesibini - 8. kuphela Ukuqalisa, amisele ukuba uhlobo kuwe. Kakade ke, simele sikhumbule ukuba umntu icwangciselwe kwi malunga 8 iiyure ixesha ubuthongo. Kodwa abantu zahlulwe njengenciniba kunye larks. Okokuqala kuya kuba nzima ukuba ukulala kwangethuba yaye kunzima ukuba uvuke ekuseni. Larks, phezu koko, angaya ukulala kwangethuba, ndivuka kusasa kungekho naziphi na iingxaki. Kwamanye amazwe, ithathele ingqalelo lo msebenzi akavumelekanga ukuba asebenze hayi kusasa, yaye xa abantu belala ngokwaneleyo. Eyona nto ibalulekileyo kukuba ukuze kwenziwe umsebenzi ngexesha.

Kukho inkolelo yokuba yonke ubuthongo yahlulwe ngezigaba. isigaba nganye yoviwo ithatha iiyure 1.5. Kungenxa yoko le nto ukulala kufuneka liphindaphindwe iiyure 1.5. E. Iiyure ezi-3 4.5 okanye 6 t. D. Ukuba wake up ngokusebenzisa iiyure ezi-6 ekupheleni komjikelo ethile, loo ukuvuseleleka iya kuba eqhelekileyo kwaye womelele. Kodwa xa uvuka ngentsimbi yesi-7, xa kubantu ziya kuba kwisigaba esilandelayo ubuthongo - kuya kuba nzima kakhulu. Eyes ziya kuvulwa, umzimba uya lisalele.

Indlela ukuya kulala ekuqaleni?

Enye impendulo yombuzo indlela ukulala kangakanani bavuke sihlaziyekile, i self-uviwo kunye nophuhliso imikhwa. Ukuze ubone indlela umzimba wakho ufuna ukulala, kufuneka uye kulala kunye bavuke ngokwabo. Bhala phantsi kwiphetshana ulele elide kangakanani. Ngobusuku elandelayo, phinda imilinganiselo yakho. Qhubeka oku iintsuku eziliqela, kwaye ixesha eliqhelekileyo ebuthongweni bakho. Ukwazi oku, unako usiya kulala kunye bavuke ngexesha ngokulula. Ukuze iphupho fast and kulula, kungekhona ukulayisha phambi kwakhe. Ebusuku uyakwazi usele iglasi yobisi okanye ndidle iqhekeza iziqhamo. Kwakhona, ngaphambi kokuba balale ngcono ukuba ukubukela umabonakude okanye ukusebenzisa ikhompyutha. Best zonke, ukuba ebusuku uthatha geza, basele tea namakhambi. Ngaphambi kokuba ulale ukufunda incwadi, kodwa ixesha elide kakhulu.

Cwangcisa ngosuku lwakho olulandelayo!

Ukuba awukwazi ukulala kwangethuba, kodwa ngenxa yokuba wena unomdla ulale kwangethuba, kukho enye ingcebiso. Kufuneka ukuba ucwangcise ucwangciso lwakho ngokuhlwa. Cwangcisa izinto ezininzi kangangoko unako ukwenza. Kodwa khumbula, musa ukubeka ngenxa ngomso into onokuyenza namhlanje. Ezona zinto zibalulekileyo kusalisa kusasa, baya kuba ngumzila-up mziba. Ukuba kukho izinto ongazithandiyo, bawafaka ekugqibeleni. Morning, ohlala kuphela oko kukholekile kuwe.

Indlela ukuba kusetyenziswa urhulumente?

Kukho olunye udidi lwabantu. Oku kuquka abo ukulala kwangethuba, kodwa akakwazi ukulala ixesha elide yaye, ke ngoko, kunzima ukuba kuvuka. bakhathalela ucingisise ngalo mbuzo: "Indlela ukuya kulala ekuseni?" Impendulo ilula kakhulu. Kuyimfuneko ukuba accustom ukuba urhulumente. Yonke imihla kufuneka uye kulala imizuzu eli-15-20 ngaphambili nokuvuka nje phezulu. Ngokuthe ngcembe, uqeqesha umzimba wakho ukuba silale kwaye bavuke ngexesha elifanelekileyo kuwe. Esinye isithuba ebalulekileyo cebiso: kufuneka ulandele lonke ixesha, nkqu kwimowudi veki. Kusenokuba kubonakale funny kuwe, ngokuba le veki - eli lithuba kuphela apho silale. Yazi ukuba iya kuchaza, uya kusoloko uzive ngokubenza lula ukufumana kusasa, nokuba ngaphandle okanye ikloko ye alam.

Ukuze nokuphuma ebhedini, kufuneka ugcwalise kunye neemvakalelo HIV kunye nezicwangciso ngomso. Ukuba ngaphambi kokuba uye kulala uya kucinga ngendlela awufuni ukuya emsebenzini, okanye kuyo nayiphi na kunjalo na abalali ngokwaneleyo - umzimba liya kuthatha ingqalelo oku yaye, ke ngoko, ukuba ukuvuseleleka iya kuba nzima ngokwenene. Ukuba ngokuhlwa kokuba uceba izinto ezininzi, cook ngokwakho into okunencasa isidlo sasekuseni, ngoko ndivuka yaye akuyi kuba nzima kakhulu.

kufuneka ibe yintoni clock alarm?

Beka iwashi ayikho umculo phezulu kakhulu. Ngcono ukuba ngcembe uya kwanda. umculo omkhulu kuchaphazela kakubi i-luvo, kwaye uvuke ungatyhilekanga. Ukuba la macebiso awakuncedi, wabeka alamu nangaphezulu ngexesha elinye. Ungakwazi ukususa kwewotshi ene alarm kude kuloo mandlalo. Ukuze ukuyicima, kuya kufuneka ukuba ufumane phezulu, yaye uya kuvuka kanye. Kuphela emva kokuba kokucima kwewotshi ene alarm akazange aye kulala, kungenjalo uya kuwa ulele kwaye ilale kwimiba ebalulekileyo.

Abanye abantu ngokukodwa ukubeka ikloko isivusi ukuba imizuzu emi-5-10 phambi kwexesha elifunekayo, ngoko ekufakeni ebhedini. Zengqondo bathi akukho mfuneko. ukulala ngcono, aba ngokupheleleyo-10 imizuzu, uze avuke. Kufuneka avuke kwangoko emva kokuba alam, kungenjalo ke ubuyele bubuthongo. Emva kokuba ubuthongo kufuneka uvule kwangoko iikhethini. Emini kunciphisa ukuveliswa hormone ubuthongo - melatonin - yaye uya kuziva ochwayithileyo. Ukuba yokuvusa yenzeka kakhulu kusasa, xa kodwa nangoku mnyama, ukuquka ekukhanyeni egumbini. Kwakhona, athenge siyabamfamekisa ekhitshini, iiglasi oqaqambileyo umbala. Beka endaweni isitya-apile ebomvu. imibala eqaqambileyo aya kunenzela lona ngokunjalo kwemini. Uyakwazi kodwa ukuthenga isibane unyango ukukhanya. Bona ithengiswa ezivenkileni nezixhobo zonyango. Xa uhlala phantsi isibane imizuzu engama-20 ubuncinane, umzimba uya ukunciphisa imveliso hormone ubuthongo. izixhobo enjalo usetyenziswa unyango ngokudandatheka.

Amanzi - Umthombo of Life!

Usuku entsha kubhetele ukuqala ngamanzi. Ngoko nangoko emva uvuka, usele iglasi yamanzi, oko iithowuni umzimba kunye neentlawulo vivacity imini yonke. Ngexesha kwasekuseni kungcono ukuba usele isiselo okanye iti eluhlaza. Ukuba abalandeli ikofu, ngoko ukuwasela babe ekupheleni sakusasa. Kungenjalo, oko kubangele uxinzelelo lwegazi kwalo.

Ngokubanzi, kungakuhle ukuba ukulala ifestile evulekileyo kancinane, kodwa oku akusoloko kusenzeka. Izazinzulu ziqikelela ukuba nje phambi kokuba ulale, pholisa le igumbi, ngoko uvale i window ndiye kulala emva 2:00 emoyeni kwi gumbi iba ukuvaleka. Ngoko ke, vula ngoko nangoko emva lift kwaye uthathe ezimbalwa Ukuphefumla nzulu. Oksijini inceda wake up ingqondo.

Sex - isiqalo esingcono mini!

Sexologists zithi eyona ndlela ingcono ukuqala usuku - ngokwabelana ngesondo. Ngentsasa emzimbeni mnandi kakhulu ekhululekile kwaye ziya kuba alibaleke. Ukongeza, emva kokwabelana ngesondo hormone zovuyo, oluya kuba yanele imini yonke.

Yintoni ukutya kufuneka ukuqala usuku?

Ukuze kube lula ukuba uvuke, musa ukusela utywala ebusuku nekofu. Ziye ke wabhekisela mziba ezichaphazela ubuthongo.

Isidlo sasekuseni, kufuneka kudla iicarbohydrate, zinceda ingqondo ukuba bavuke kwaye uqala ukusebenza. Ukongeza, ukuba kuyimfuneko ukusebenzisa iivithamini B nezinki. Walnuts kunye sihlahla ulwandle kuba nempembelelo entle luvo luvuselele ukuveliswa serotonin - a vivacity hormone.

Baninzi abantu abaqhele uvuka phezu neziselo amandla. Khumbula - oku kuchaphazela impilo. Energy ungalali, ekhala spasm kwemithambo yegazi, ukunciphisa ingqalelo kunye nememori. Ngoko ke, ngokubanzi kungcono ukuba basele, ingakumbi kusasa.

Ikofu kusasa uyakwazi kusela, kodwa hayi kakhulu kakhulu. Xa ikofu nazo iingxaki zempilo. Banikina izandla, ukulala aphazamiseka. Kodwa ukuba uyazi nini ndiqale asele servings 1-2 ngosuku, akukho ngxaki.

sokuthatha

Ngamanye amaxesha abantu kufuneka oleleyo. Zinokuhlala ukusuka imizuzu engama-40 ukuya iiyure 1.5. Ngokomzekelo, eJapan kuba abasebenzi yamaziko, njalo-njalo. N. Kukho amagumbi ezikhethekileyo apho abantu bakhululeke isidlo sangokuhlwa. Kufuneka kuqatshelwe ukuba yaseJapan abe kweminyaka yokuphila eliphezulu kunye nokusebenza efanayo.

Kuthekani ukuba ngokuhlukumeza ukuphuthelwa?

Kwihlabathi kukho irekhodi - loo mntu ukuba wayengazange babelele iintsuku ezili-11. Kodwa abantu abaqhelekileyo emva kweentsuku ezintathu ukuphuthelwa baqalisa ukuya crazy: kukho zokuncipha umzimba, inkqubo luvo yaphulwe, umntu ulahlekelwa ingqalelo kunye inkumbulo, saza emva kweentsuku 3-4 ngaphandle nemibono nokulala zinokwenzeka. zokulala kufuneka ubone ugqirha. Oku kuba ugqirha okanye luvo. Kukho iingcali ukujamelana usokola ukulala - nokulala, kodwa bambalwa kakhulu kuzo kwaye ufumane idinga lo gqirha nzima kakhulu.

Musa ukuthatha iipilisi belele ngaphandle kagqirha, ukuba isiphumo esibi luvo. Kwakhona, ngenxa ingqalelo kwabo kakuhle - oku kuyingozi ngokukodwa abo uqhuba imoto.

Ukuze ndivuka kusasa lula, yonwaba kunye nokuzila imini yonke, kufuneka ixesha uye kulala.