Imithandathu onokuyenza ngaphambi kokuba ulale 'umdlalo wokuzonwabisa'1

Ngaphambi kokuba ulale iyure wenza? Zibandakanye kwidrama yaseKorea echukumisayo, okanye ibrashi yasendle i-WeChat ibambe iselfowuni, okanye ulele ebhedini kwangoko usenza ukozela. Enyanisweni, ukulala ngumsebenzi onobuchule, 'uyenza ngaphambi kokuba alale iyure, malunga nokuba ungalathisa na ubusuku ubusuku bonke. Ukongeza kokuhlamba kakuhle, iyure ngaphambi kokulala, unokugqiba ezi zinto zilandelayo.

iimveliso zombane ezivaliweyo. Abantu abaninzi bathanda ukudlala kwiifowuni eziphathwayo, ngaphambi kokuba balale. Uphando lubonisa ukuba ukudlala iimveliso zombane ezifana nefowuni ephathwayo, iipilisi, ngaphambi kokulala kunokwenza i-melatonin secretion yehle nge-22%. I-Melatonin inciphisa unobangela wokuphazamiseka kwewotshi yebhayoloji, kubangele ukuphuthelwa. Iyure ngaphambi kokulala, ke ngoko, kufuneka ibe yeyokuqala i-elektroniki ukuvala.

ukuba kuyenzeka, igumbi lokulala belifanele libeke kancinci okanye lingakhupheli nto, ngakumbi ukukhutshwa kwezixhobo ze-electromagnetic ezinje ngeTV, ikhompyuter, kungenjalo kuya kuchaphazela ubuthongo.

cwangcisa ukwenza ngosuku olulandelayo. Abantu abaninzi baya kucinga ngezinto abaza kuzenza ngomso ngaphambi kokuba balale, kubangele ukuba baxhalabe, umoya awuphumli ngokupheleleyo, ulungile ngokwendalo ngokulala.

ke, wacebisa ukuba into elandelayo ukwenza phambi kokuba ulale yonke imihla kwi-notebook, wenze isicwangciso ilungiselelo elula eyenziwe 'intliziyo' uze ulale.

kusuku olulandelayo ukunxiba iimpahla zilungile. Abantu abaninzi baya kulala emva kokucinga ngokuphindaphindiweyo malunga nosuku olulandelayo ukuba banxibe into oyifunayo, ukuze bachaphazele ubuthongo. Yiba namehlo kusasa, ungazi ukuba unxibe ntoni, ukhokelela ekukhubazekeni.

kwaye, ukuba uvule i-wardrobe, ubusuku bonke ngaphambi kokulala kunye nexesha elininzi losuku lwesibini lwendlela esinxiba ngayo 'isicwangciso', kungekhona nje ukuba silale ubusuku obuhle ngoxolo, kodwa sisindise umzabalazo ongento yanto.

ngonyawo lweqamza lamanzi ashushu. Izifundo ezininzi ziqinisekisile ukuba ekhaya nakwamanye amazwe unyawo olushushu lweqamza lunokunceda ukulala. Oku kungenxa yokuba unyawo lweqamza elishushu lunokukhawulezisa ukujikeleza kwegazi lonyawo, lwenza ukuba igazi lihambe ngakumbi kwimithambo yegazi yelungu elisezantsi, kwaye lenze ukuhamba kwegazi lobuchopho kunciphise, kwenze umntu avelise ukozela. Ukongeza, ngenxa yokuphela kweziphelo zemithambo-luvo ezininzi ezidityaniswe ngokusondeleyo nengqondo, xa unyawo lweqamza olushushu ukuya elunyaweni lufudumeleyo lwe-peripheral nerve stimulation, inhibitory effect kwi-cerebral cortex, yenza umntu azive ekhululekile, ekhululekile ubuchopho, ukuze akhawuleze ukulala, enze ubuthongo obunzulu.

Kubalulekile ukuqaphela ukuba ubushushu bamanzi ukufunxa unyawo malunga 40 ℃ kucetyiswa. Ukongeza, cwilisa unyawo emanzini ngeviniga encinci, ulale ngcono.

mamela umculo opholileyo. Xa iindlebe zokufumana isingqisho somculo esiqhelekileyo sithunyelwa ebuchotsheni, amaza obuchopho aphindaphindeka ngokudityaniswa nesivuseleli. Isiphumo sokudityaniswa komzimba kunye nengqondo sinokuyiphumza intliziyo yakho izolile, ilungele ukuthatha indawo yeengcinga ezimnandi zokukhuthaza ukulala. Into ethambileyo yomculo weklasiki kunye nesingqisho somculo olula.

ukudala imekobume emnyama. Uphando lubonisa ukuba kubumnyama obupheleleyo ukulala, kunokuchaphazela ukukhutshwa kwe-melatonin, ngaloo ndlela kuphuculwe umgangatho wokulala, ukuphucula isimo sengqondo kunye nokwandisa amandla akho.

Uphononongo lungqina nokuba ukukhanya kobusuku bumnyama kuyaphazamisana nomgangatho wokulala. Ke ngoko, ngaphambi kokuba ulale kufuneka ucime ukukhanya okuncinci ebusuku, tsala umkhusane, uzenzele ukubuyela kwindalo 'yobuthongo obumnyama'.