Isitshixo kwirejimeni yokulala kwaye ubeke ingqalelo kwinqanaba

Ukujikeleza komoya. Abantu ngalo lonke ixesha ekuphefumleni, ubuthongo abuyonto ikhethekileyo, ke igumbi lokulala kufuneka ligcine ukujikeleza komoya, ngakumbi emva kwemvula kunye nomoya omtsha ekuseni, iqulethe i-oxygen ephezulu kwaye i-anion, ungcoliseko oluncinci, kufuneka ivule ifestile ngexesha lokujikeleza komoya. Ukongeza, igumbi lokulala akufanele lifunjwe ngokungafaniyo, ukwenzela ukunciphisa ukungcoliseka komoya ngaphakathi. Khetha ibhedi elungileyo. Okokuqala ukuphakama kwebhedi kufuneka kube phezulu kancinane kunedolo lomntu, i-mat efanelekileyo iyona nto isasazeka kwi-mattress yebhedi enzima kunye nemodareyitha ethambileyo, ngale ndlela, inokugcina umqolo ukwimeko eqhelekileyo yomzimba womntu, ngaloo ndlela iqinisekisa ubuthongo obuhle. Ngaphezu kokuphulula umzimba. Unokwenza i-self-massage ngaphambi kokulala, okufana ne-scalp ye-massage inokukhuthaza ukujikeleza kwegazi e-scalp, ukuphumla, ukuphelisa ukukhathala, ukuphucula umphumo wezondlo kunye ne-oksijini, intloko yokuthintela kunye nokunyangwa kweenwele ezimhlophe, ukulahleka kweenwele kunesiphumo esihle. Ukuphulula ubuso bakho kunceda ukususa i-cuticle yokuguga yolusu, ukukhawulezisa imetabolism. Ukuphulula isisu kunceda ukucolwa kwesisu kunye nemetabolism yamafutha, ukuthintela 'amafutha' esiswini, ixesha ngalinye lokuphulula iintyatyambo ezimbalwa, ixesha elide liya kusebenza. Ukuxoka ukuqubuda. Iyeza lemveli laseTshayina likholelwa ukuba ngobo busuku ukuqokelela ngaphakathi emzimbeni womntu ujike uYin qi sheng kwaye ilanga libe ngumoya. I-Buckling njengendawo ethambekele kwisaphetha iluncedo kwilanga ibe ngumoya wokuhlangana kunye ne-fascia yomzimba womntu ikhululekile ngokupheleleyo, kulula ukuyiphelisa. Kungcono ukuya kwicala elifanelekileyo ngexesha elifanayo umzimba womntu, unokunciphisa umthwalo wentliziyo, ukhuthaze umsebenzi ofihliweyo wethambo kunye negazi lesisu lihamba kakuhle. Kushushu ngokwaneleyo. Geza iinyawo ngamanzi atshisayo ngaphambi kokulala, unokukhuthaza imithwalo yegazi yeenyawo, ukukhawuleza ukujikeleza kwegazi. Amanqaku onyawo ngakumbi, uvuselelo lwamanzi ashushu lunokuba nesiphumo esihle sokhathalelo lwempilo, ngakumbi kwizigulana eziphuthelwa kunye nemithambo ye-varicose yonyawo, ukuhlamba iinyawo ngamanzi ashushu nako kunokunciphisa iimpawu, kulula ukulala. Yenza amanzi. Abantu ukuba balale ebusuku emva intando kubangelwa ilahleko yamanzi ezifana umoya, umchamo, ngokusebenzisa ukubila igazi viscosity ukwanda, ngoko vuka phambi kwexesha umngcipheko omkhulu we-cerebral infarction, ngoko ke, kufuneka zixhotyiswe ngamanzi phambi kokulala, uvuke ekuseni uvuke ebusuku kwaye ugcine hydrated, kuya kuba nefuthe lokhathalelo lwempilo kunye nokuthintela izifo. Khetha ixesha lokulala. Ngokomthetho wewotshi yebhayoloji yomzimba womntu, ukulala lelona xesha lilungileyo ukuya kuma-22 ~ 23 amanqaku, ukuvuka ixesha le-5 ~ 6 o 'intsimbi kusasa. Ngokomthetho wokulala unokufumana umphumo ongcono. Ngomqamelo olungileyo. Intamo yabantu yeyona ndawo ithambileyo emzimbeni womntu, umqamelo uphezulu kakhulu okanye uphantsi kakhulu uya kuchaphazela imisipha yentamo ekhululekile, ngoko ke, umqamelo ungcono kancinci kunomzimba, ulawulo lokuphakama kwentloko kwi-9 - 15 centimeters kucetyiswa. Iqweqwe li. Ubuthongo bumnandi kwaye bushushu, kodwa abunako ukujiya kakhulu iquilt enzima kakhulu, kungenjalo iya kwenza umzimba phantsi koxinzelelo rhoqo, ithintele umzimba ukuba uphumle. Ukongeza, kuphephe ukunxiba iitights ngokulala, kungenjalo kuya kuchaphazela ubuthongo.

Phawula:

( A) Ukulala okufanelekileyo kwangethuba, hayi ngaphezulu kwentsimbi yeshumi, abantu abadala bangabi ngaphezu kwentsimbi yethoba. Yonke into yokuwa, ngenxa yelanga, ingokwezintso, ukuphuthelwa, amanzi ezintso aya kulahlekelwa, intliziyo yezintso idityaniswe kunye, ukusilela kwamanzi ngumlilo, owona mthwalo unzima. Musa ukwenza iipilisi zokulala ukunceda ukulala.

(2) Umqamelo wokuphepha ngandlela zonke ukucinga malunga nento elandelayo, ukulala kwendawo bonke abacingi, jonga ukwenza, ngokwakho ukumamela umoya, ngobunzima kunye nomncinci, ulungile kunye nomdla ngokucokisekileyo. Ngokuxhomekeke kumzimba njengento engento, okanye njengeswekile emanzini, nyukela emsi, ubuthongo bendalo.

(3) Ukuba unazo naziphi na izimvo, awukwazi u-Ann, musa ukuvula umqamelo osecaleni ukucinga, eyona HaoShen, inokuhlala phantsi ukuze ilale.

(4) Njengokuba emini, oko kukuthi ukususela ngo-11:00 ukuya kwinqanaba, kubafundi beYin, bentliziyo, ngeli xesha, ukuba awukwazi ukulala, unokuhlala ikota yeyure, uphumle, unamandla ngokwenene. Yonke isifo senhliziyo esisikiweyo kufuneka sinikele ingqalelo kuyo, yonke imihla emi-2 kweli nqaku, amandla, amandla, akukho kubetha kwentliziyo okanye isantya sokuchama kwesi sifo.

(5) Okufanelekileyo ekuqaleni kwehlobo, ebusika kude kube semva kwexesha