Ukutya kokulala

Ukutya kokulala kusapho lomsebenzi ukuya komelela yindlela elungileyo yokuxuba, ukulala nako kunokubhitya, yintlalontle yamantombazana athande iUnited States, namhlanje weza kukunceda ufunde indlela yokuphumeza isiphumo sokuncipha kobunzima ngokulala.

ukulala umthetho ukunciphisa ubunzima bubungqina bezonyango bubonisa ukuba indlela esebenzayo yokunciphisa umzimba, ngokuyininzi ngomgangatho wokulala kunye nokulala ukuphembelela ukukhutshwa kwehomoni ukuphula amanqatha, ukwenza ukutshisa kwayo, ukukhuthaza imetabolism ukuphelisa i-dropsy, ukuvuselela i-hormone yokukhula, ukukhokela umzimba ukuguqula amanqatha abe ngamandla. Ngaba ufuna ukwazi ukutya kokulala kufuneka ubeke ingqalelo kwiziphi iingongoma? Indlela yokuphumeza? Okulandelayo kwaye ubone kunye.

isetyenziselwa ukwenza umkhwa olungileyo wokulala umthetho wokunciphisa ubunzima bemizuzu engama-45 ngaphambi kokulala, unokwenza imisebenzi enenzuzo yokulala, efana: ukufunda, ukuhlamba, ukuvumela umzimba ukuba ulungele ukulala. Waya kulala kwaye ukhumbule ukucima umabonwakude, ikhompyutha, ifowuni idluliselwe kwisimumu, ukuze ukuphepha amehlo waziva ukukhanya, ukunciphisa ukuvuka umqondiso idluliselwa ebuchotsheni, fade pigment - — Ukukhuthaza ubuthongo hormone secretion.

ishedyuli yokulala rhoqo

abo bafuna ukufezekisa ukulahlekelwa kwesisindo ngokusebenzisa indlela yokulala, enye yeyona nto ibalulekileyo kukuqinisekisa ukuqhelekileyo kwexesha lokulala lemihla ngemihla. Enye kukuqinisekisa ukuba ubude bexesha lokulala yonke imihla buqhelekile, ngokubanzi, kuyacetyiswa kubantu abadala malunga neeyure ezisibhozo. Okwesibini lixesha lokulala ukuze kuqinisekiswe ukuba imihla ngemihla iqhelekile. Nokuba ulale kude kube semva kwemini okanye uvuke ulele kude kube semini enkulu uya kutyeba endaweni yokuncipha.

ujonge elona xesha lakho lokulala

ayinguye wonke umfazi nje iiyure ezisi-7 ezinesiqingatha sokulala okunempilo, abanye abantu bafuna iiyure ezilithoba. Ukuba iwotshi ye-alam kusasa izokuvusa nzima kakhulu, ngoko ufuna ixesha lokulala elingakumbi. Zama ukuya kwimizuzu eyi-15 ukuya kulala kwangoko, inyathelo ngenyathelo ude ufumane elona xesha lilungileyo lokulala, le nkqubo ithatha malunga neveki enye.

ungatyi phambi kokuba ulale ukuze ukhumbuze wonke umntu, isidlo sangokuhlwa kungcono ukutya iiyure ezine ngaphambi kokulala. Ukongeza kwisidlo sakusihlwa, kungcono ukuba ungadli ukutya okuthathwe ebusuku. Yidla ngaphambi kokuba ulale uloyiko olukhulu lokuncipha, kwaye ufuna ukusela amanzi amancinci. Ukongeza, eminye imikhwa emibi iya kutshintsha, njenge-Intanethi njengokutya ngelixa ubukele umabonwakude, kulula ukuqokelela amanqatha, kwaye utye kakhulu ngaphambi kokulala, kulula ukuvumela umntu abe nemincili, ngakumbi akulula ukulala, ukulala kuya kuchaphazela ngokuthe ngqo isiphumo sokutya.

indlela ekhululekile yoxinzelelo iyakuvumela ukuba ucwangcise isiphithiphithi. Iindlela zokuphumla zokuziqhelanisa ngakumbi, ezinje ngokuphefumla nzulu, ukukhokelwa ngumfanekiso, ukucamngca, kunye nomthambo oqhubekayo wokuphumza izihlunu, kunokususa uxinzelelo, ukubuyela ekulaleni. Okanye ungamamela umculo opholileyo, hlamba amanzi ashushu ngaphambi kokuba ulale. Xa ukhululekile wonke umntu, ukubetha kwentliziyo kunye nokuphefumla kuyancipha, vumela umzimba ulungele ukulala. Zisa ubumnyama

kumnyama, kuthe cwaka kwaye kupholile, Ubushushu buphakathi kwama-60 - 68 degrees c) Imo engqongileyo yeyona ndawo ilungileyo yokulala. Ukongeza, ukukhanya kunokuvumela umntu avuke, shading, okanye ufuna ukuqiniseka ukuba kukho ikhethini (Okanye isigqubuthelo) Ukuvala ukukhanya. Ukuba unako, ufuna ukususa izixhobo zombane ezikhupha ukukhanya kwigumbi, ezinjengoomabonakude kunye neekhompyutha. Ubumnyama bunokwenza umzimba uvelise imelatonin eninzi, ihomoni inokukhuthaza ukulala.

ukhathalelo lobuchwephesha kude amanqatha ukuba ubuthongo bumnyama, kwakhona ayikwazi bhitya phantsi, leyo yindlela elungileyo ukuya kukhathalelo lobungcali.

ubuthongo buhlukile ngoku! Kwiminyaka emininzi ebandakanyeka kumandlalo wentwasahlobo wendalo kunye nezinye izinto ezikrelekrele zoyilo loyilo loyilo lwematrasi, nceda undwendwele!