Ubuthongo obuphuma engxakini uyadutyulwa

Malunga nesinye kwisithathu sexesha ebomini bomntu lichithwa emqamelweni, bamandulo babe 'baphumle lula', abanye abantu bathanda ukuphumla ubuthongo, bacinga ukuba ubuthongo bekhululekile. Ngokwenyani umqamelo oyingozi uphezulu kakhulu, ixesha lide, kulula ukubandezeleka kwi-spondylosis yomlomo wesibeleko, impembelelo enikezelayo, ngokunzulu iya kuchaphazela i-nerve conduction yomdla wesondo, inokubangela ukungasebenzi kakuhle kwe-erectile; Kwaye kunokubangela ukuphazamiseka kokuphefumla kwe-trachea, okuchaphazela umsebenzi we-cardiopulmonary.

isenzo: ubude bomqamelo kufuneka bulingane nokuphakama ngenqindi lakhe. Izihluzi zomqamelo nazo zibaluleke kakhulu, isihluzi esilungileyo sinobuncwane obulungileyo kunye nokumila, kuyanceda ukuphumza isihlunu. Iqokobhe leBuckwheat, iti lukhetho oluhle.

umatrasi unzima kakhulu, ukungalali kakuhle kuyingozi ngesondo

ebhedini ithambile kakhulu, umzimba womntu kunye nommandla wokunxibelelana komphezulu webhedi mkhulu, indawo ekhutshiweyo nayo iyanda ngaxeshanye umzimba womntu, imbi kumjikelezo wegazi lomzimba, kunye nokunyanzeliswa kwencinci yemisipha yangemva, kulula ukubangela iintlungu zomqolo, ubuthathaka belungu.

i-mattess inzima kakhulu, ayichaphazeli kakhulu impilo yomgogodla, amandla anzima kakhulu, kodwa amagxa kunye nezinqe zinokuchaphazela umgangatho we-morpheus, ngaloo ndlela uchaphazela umdla wesini.

kwakhona qaphela kwakhona ngokufuthi ukutshintsha okomandlalo, ukuba umoya umatrasi, okanye amantshontsho emanzi matrasi, lula kubangele ukudumba ulusu.

isenzo: Iingcebiso ngokwemikhwa yabo yokulala, khetha i-matrasi ethambileyo eqinile ephakathi, efana ne-tube spring mattress ezimeleyo.

ubushushu begumbi buphezulu kakhulu, buchaphazela nesondo

abaphandi eyunivesithi German waqinisekisa kwakhona ukuba ukuba ugcino abandayo ukuba apile, kunokuba entsha ixesha elide, lo mgaqo ukwasebenza kumzimba womntu. Ukuphakama kweqondo lobushushu, ukukhawuleza kwemetabolism yomzimba, kwakhona kulula ukuguga kwangaphambi kwexesha, kunye nokwaluphala kuya kuchaphazela ukusebenza ngokwesondo. Xa ehlotyeni ukulala ngoko musa phezulu kakhulu kwiqondo lobushushu.

isenzo: nangona ubushushu begumbi obuphantsi bunokucothisa ukuguga, kodwa ubushushu bomoya buphantsi kakhulu bufuna kakhulu, hayi ukhuseleko lokusingqongileyo, ngokuhambelana neengcebiso ngokubanzi zokuseta ubushushu bomoya kwi-28 degrees okanye njalo, imeko yomzimba womntu ikhululekile, ishushu okanye ibanda, ukugcina imeko entle yomzimba kunye nomnqweno wesondo.

lala ixesha elide kakhulu: yenza intshukumo ecothayo

kwi-huangdi neijing 'ubuxoki obude bubuhlungu begesi', 'ukuba ulala kakhulu ukuphumla okanye ulala, ungenzi msebenzi womzimba, ixesha likhulile, livame ukuba neempawu zokunqongophala kwe-qi. 'Ngoko kulula ukuba ne-malaise yokomoya, ubuthathaka bomzimba, ungadli okumnandi, ukubetha kwentliziyo, ukuphefumla, njl njl.

Ukongeza, ubuxoki obude benza ukujikeleza kwegazi emzimbeni womntu kuphulukane nomgaqo wokuqala, isantya sentliziyo esicothayo, ukuhamba kwegazi okucothayo, ukukhokelela ekuboneleleni okunganelanga, kuya kuba bubuthongo ngakumbi, kunokubangela ukungasebenzi kakuhle ngokwesondo.

isenzo: i-taijiquan yenye yeyona midlalo ilungileyo ekugcinweni kwenkqubo yokuzala. I-Tai chi yintshukumo ecothayo, umoya ukhululiwe, isisu esisezantsi kwaye, i-sink yegesi ebonakalisiweyo, intso ephilayo enye ifomu. Ngaba ukwenza inkqubo yokuzala, ingakumbi amadoda ukuba enze umthambo kunye nokuphucula umsebenzi wayo, kunenzuzo kwimpilo yokuzala.

ebhedini ukucinga: musa ukuthatha ixhala

Kungcono ukuba i-bedchamber ilula, yenza umsebenzi wegumbi lokulala ulala kuphela. Musa ukwenza ezinye izinto ezininzi kwigumbi lakhe lokulala, kuba ibhedi ayiyi kuba yindawo yokusombulula ingxaki.

isenzo: ungaya kulala kwimizuzu eyi-15 eyadlulayo, ephepheni ukubhala phantsi ixhala lakho okanye ixhala kunye nesisombululo kunokwenzeka, ukuze ungaziva kufuneka sihlale sizikhumbuza ukwenza izinto. Ukuba iingxaki kunye nawe emini yokulala, zixelele ukuba uya kuba 'kwixesha lexhala' kunye nokuphazamiseka.

ubuthongo kubi kananjalo ukuxoka: njengokulala kwakhona ukuxoka

ixesha lokulala ngokufanelekileyo malunga nokulala kwakho, kodwa ukulala ngendlela efanelekileyo yokulinganisa: Uvavanyo lwangempela lwexesha lokulala / ibhedi & # 215; I-100%, njengokulala ebhedini iiyure ezisibhozo, ukulala iiyure ezi-5 kuphela, ukulala kusebenza kuphela ngama-67. 8%, abantu abatsha kufuneka bakwazi ukufikelela ngaphezu kwama-85%.

isenzo: zibone ukuba ukusebenza kokulala kubi kakhulu, musa ukuzinyanzela ukuba ulale ebhedini, kufuneka kubekho ixesha elincinci ebhedini, linda ude ulale, okanye ukuphucula ukusebenza kokulala, ukulala ixesha elide.

ukongeza, kubantu abadala, kodwa kwakhona ingqalelo le ntsomi ezimbini zilandelayo:

nightcap: ubuthongo obuphantsi

abanye abantu abadala banomkhwa wokusela iwayini encinane ngamaxesha aqhelekileyo, yaye ngokufuthi baphulaphula abanye abantu besithi xa belele basele iwayini ethile ukuze bakwazi ukulala kakuhle, baze bathande ukusela ngexesha lokulala. Kodwa iingcali zibonisa ukuba isiselo esidala sokulala sinokunciphisa umgangatho wokulala endaweni yoko. Utywala bunokuthintela inkqubo ye-nervous central, ngoko isiselo sokulala sinceda ukulala kakuhle. Nangona kunjalo, imiphumo yotywala inokuphazamisa yonke imeko ye-morpheus, yenza umntu abonakale evuka rhoqo, umgangatho wokulala uphantsi, ingxaki efana nokulala kwexesha elifutshane.

ukulala emini nibuthane ngokwaneleyo?

abantu abaninzi babedla ngokulala emini kubantu abadala. Kodwa eneneni, abalupheleyo banciphisa umsebenzi emini, emva kokuthatha umhlalaphantsi, okubangelwa ukungabikho komsebenzi ngexesha lasemini, kaninzi kuchaphazela umgangatho wokulala ebusuku, ukulala kuya kuba nzulu, kulula ukuvuka, ukuvuka kwangethuba, kwaye uzive ulele emini. Ngenxa yoko, ingcali ikhumbuza, abantu abadala baya kuzama ukunamathela ekuvukeni emini, ukuqinisekisa ubuthongo obuphezulu ebusuku. Ewe, 1 - emva kwemini Xa iingongoma ezi-2 zilele, kodwa ukulala kancinci okomzuzwana, 15 30 imizuzu.