Izindlela ezine zokufinyelela ekulaleni kwekhwalithi

Ukuqwasha ngokuyisisekelo kunezizathu ezimbalwa ezilandelayo:

1, okubangelwa ukugula ngokomzimba, ukuqwasha,

2, ukuqwasha okubangelwa i-physiological

3, izici zengqondo, nezingokomoya ziholela ekuqwaleni,

4, ukuthatha Yao kanye nezinye imbangela ukuqwasha,

5, ukwesaba ukuqwasha ukuqwasha okubangelwa

indlela yokuthuthukisa izinga lokulala?

indlela

okugeza amahora amabili ngaphambi kokulala ukulala nokulala ngokuvamile kuza ngemva hypothermia, ukugeza hot kungenza izinga lokushisa komzimba, ukubambezeleka ukukhishwa ubuchopho 'ukulala hormone. Ngakho-ke, amahora amabili ngaphambi kokulala okugeza kuhle empilweni.

2

ukulala gwema ukudla okulandelayo: isidlo sakusihlwa, ukudla okunamafutha, kuzokwandisa ukugaya esiswini, kuholele ekungakwazi ukulala ebusuku. Isidlo sakusihlwa sidla kancane futhi silula, kungcono ukhethe ukudla okunamafutha aphansi amaprotheni.

njengenhlanzi, inkukhu noma ingulube; Iziphuzo ezine-caffeine noma ukudla. I-caffeine ivuselela isimiso sezinzwa, yenza inhliziyo ishaye ngokushesha, umfutho wegazi; Iwayini elincane. Isikhathi sokulala siphuze inkomishi, singavuka ngehora lesi-3 ekuseni ngo-2, ngemva kokungalali. Ucwaningo luye lwabonisa ukuthi imikhuba ethile yokuphuza yabantu ichitha isikhathi esiningi embhedeni, kodwa izinga lokulala liphansi; Ukudla kwegesi. Lolu hlobo lokudla lwenza isisu sigcwale igesi, singazizwa kahle, singalali. Ngakho ukukhiqiza igesi dinner kufanele udle ukudla okuncane, faka: ubhontshisi, anyanisi, amazambane, ummbila, ubhanana, izithelo ezisawolintshi, engeza iziphuzo ze-sorbitol.

3

massage indlela isiza ukulala

ukubuthwa kokuqala:

Ukubhucungwa kwekhanda lokubhucunga ikhanda, ukuhlala nje ngezansi kwamaphoyinti wokutshopa, okungaphezu kwezandla kubhekisela emakhanda amabili aseceleni alungisiwe. Isithupha sesokunxele kuqala, njengoba iphoyinti le-glabella lime mpo ngembobo yenkantolo yaphezulu iphusha iphoyinti lenkanyezi yokuqala, bese izithupha ezimbili kwesokunxele esiphansi, kwesokudla phezulu, phezulu kwesokunxele nangaphansi kwesokudla ngesikhathi esifanayo phusha ngokushintshana. Isu ukusuka kokunensa kuye kokushesha, ukusuka ekukhanyeni kuye kokusindayo, ukuhlikihla ngokuphindaphindiwe iminithi elingu-1, phusha umkhiqizo wasendaweni oshisayo njengamanje, futhi ugxile kumashiya.

ukuqasha okwesibili: landela i-auricle nge-massage yamaphuzu omunwe

kusuka phezulu kuya phansi ingcindezi, reoccupy umunwe iphuzu ukucindezela, kushintshanisa. Ukucindezela kwembobo ngayinye kumasekhondi angu-30. Namathela ekuqaleni, maphakathi futhi sekwephuzile kathathu ngosuku, isikhathi ngasinye imizuzu emi-5 ~ 6, singafinyelela imisebenzi esicebisa ngayo ingqondo, inhliziyo shu qi chang, ubuthongo obumnandi.

abathathu abaqashiwe: ukubhucungwa ngesandla

umunwe omaphakathi nendawo ye-pericardial phansi kwesandla, ukubhucunga imizuzu eyi-10 kuya kweyi-15, kungalapha ukuqwasha.

umqashi wesine: ukubhucungwa kwezinyawo

geza izinyawo ngamanzi ashisayo ngaphambi kokulala, noma kusukela ngaphakathi kuye ngaphandle ngesandla hlikihla i-arch izikhathi ezingu-90 ~ 100, ukusheshisa ukujikeleza kwegazi kanye ne-dredge meridian, kungenza umuntu asheshe alale. Futhi kungaba ukugeza izinyawo emanzini nge umhlonyane kancane, nge ukususa umphumela ezibandayo wet