Ukudla kokulala

Ukulala ukudla for umsebenzi umndeni ukuqina kuyindlela enhle ukuxuba a, ukulala futhi kungaba mncane, kuba inhlalakahle amantombazane athande United States, namuhla weza ukukusiza ufunde indlela yokufeza umphumela kwesisindo ngokulala.

umthetho wokulala wokunciphisa isisindo ubufakazi bezokwelapha bubonisa ukuthi indlela ephumelelayo yokulahlekelwa isisindo, ikakhulukazi ngekhwalithi yokulala nokulala ukuze kuthonye ukukhishwa kwe-hormone ukudiliza amafutha, ukwenza ukuvutha kwawo, ukukhuthaza imetabolism ukuqeda i-dropsy, ivuselele i-hormone yokukhula, ukuqondisa umzimba ukuguqula amafutha abe amandla. Ufuna ukwazi ukulala ukudla kufanele sinake yiziphi amaphuzu? Indlela yokuqalisa? Okulandelayo futhi sikubone ndawonye.

esetshenziselwa ukwakha umkhuba omuhle womthetho wokulala wokunciphisa isisindo imizuzu engu-45 ngaphambi kokulala, ungenza imisebenzi ethile enenzuzo yokulala, njengokuthi: ukufunda, ukugeza, vumela umzimba ukuba uphumule ulungele ukulala. Walala futhi khumbula ukucisha i-TV, ikhompuyutha, ifoni idluliselwe isimungulu, ukuze ugweme amehlo wazizwa ukukhanya, ukunciphisa isignali wake up ngocansi ebuchosheni, fade pigment - — Ukuthuthukisa ubuthongo hormone secretion.

isimiso sokulala esivamile

labo abafuna ukuzuza ukulahlekelwa isisindo ngokusebenzisa indlela yokulala, okunye okubaluleke kakhulu ukuqinisekisa ukujwayelekile kwesikhathi sokulala nsuku zonke. Enye iwukuqinisekisa ukuthi ubude besikhathi sokulala nsuku zonke bujwayelekile, ngokuvamile, kuhle kubantu abadala cishe amahora ayisishiyagalombili. Okwesibili yisikhathi sokulala ukuze uqinisekise ukuthi usuku lwansuku zonke luvamile. Ukuthi ukuhlala kuze kube sebusuku kakhulu noma ukuvusa ubuthongo kuze kube semini kuzokhula isisindo esikhundleni sokuncipha.

ngifuna isikhathi sakho esihle sokulala

akuwona wonke umuntu wesifazane nje amahora angu-7 nesigamu sokulala okunempilo, abanye abantu badinga amahora ayisishiyagalolunye. Uma iwashi le-alamu ekuseni likuvusa kanzima, ngakho udinga isikhathi esiningi sokulala. Zama ukuya emaminithini angu-15 ukuze ulale ngaphambi kwesikhathi, isinyathelo ngesinyathelo uze uthole isikhathi esingcono kakhulu sokulala, le nqubo ithatha isikhathi esingangesonto elingu-1.

ungadli ngaphambi kokulala ukuze ukhumbuze wonke umuntu, isidlo sakusihlwa kungcono ukudla amahora amane ngaphambi kokulala. Ngaphezu kwesidlo sakusihlwa, kungcono ukungadli ukudla okuthathwe ebusuku. Yidla ngaphambi kokulala bekulokhu ukwesaba okukhulu ukulahlekelwa isisindo, futhi ufuna ukuphuza amanzi amancane. Ngaphezu kwalokho, eminye imikhuba emibi izoshintsha, njenge-Inthanethi njengokudla ngenkathi ubukele i-TV, kulula ukuqongelela amafutha, futhi udle kakhulu ngaphambi kokulala, kulula ukuvumela umuntu ajabule, ngaphezulu akulula ukulala, ukulala kuzothinta ngokuqondile umphumela wokudla.

indlela enethezekile ingcindezi izokuvumela ukuthi uhlele isiphithiphithi. Izindlela zokuzilolonga ezengeziwe zokuphumula, ezifana nokuphefumula okujulile, ukuqondiswa yisithombe, ukuzindla, nokuzivocavoca okuqhubekayo kokuphumula kwemisipha, kungasusa ingcindezi, ukuze ubuyele ekulaleni. Noma ungalalela umculo omncane, ugeze oshisayo ngaphambi kokuba ulale. Uma ukhululekile wonke umuntu, ukushaya kwenhliziyo nokuphefumula kuyehla, vumela umzimba ulungele ukulala. Letha ubumnyama

kumnyama, kuthule futhi kupholile, Izinga lokushisa liphakathi kuka-60 - 68 degrees c) Indawo ezungezile iyindawo engcono kakhulu yokulala. Ngaphezu kwalokho, ukukhanya kungavumela umuntu ukuthi aphaphame, afake i-shading, noma ufuna ukwenza isiqiniseko sokuthi kukhona ikhethini ( Noma isiqeshana sokumboza) Ukuze uvimbele ukukhanya. Uma ukwazi, ufuna ukususa izinto zikagesi ezikhipha ukukhanya egumbini, njengamathelevishini namakhompyutha. Ubumnyama bungenza umzimba ukhiqize i-melatonin eyengeziwe, i-hormone ingakhuthaza ukulala.

ukunakekelwa professional away fat uma ubuthongo kumnyama, futhi ayikwazi mncane phansi, lokho futhi kuyindlela enhle ukuya ukunakekelwa professional.

ubuthongo buhlukile kusukela manje! Sekuyiminyaka eminingi esebenza kumatilasi wasentwasahlobo wemvelo kanye nokunye okuhlakaniphile ukwakhiwa kokwakhiwa kwe-mattress kamatilasi, sicela uvakashele!