Imikhuba eyishumi yokulala kufanele

Abayishumi kumele baguqule imikhuba yokulala

1, ngaphambi kokulala uthukuthele uthukuthele, futhi ungenza inhliziyo yomuntu ishaye ngokushesha, ukuphelelwa umoya, ingqondo, kube nzima ukuzumeka.

2, ngaphambi nje kokulala, idili ngesikhathi sokulala ukudla ngokweqile, ithumbu lesisu ukuze ugaye ukudla, isisu esigcwele ukudla sizoqhubeka sishukumisa ubuchopho. Ubuchopho buyajabulisa, abantu ngeke balale, njengoba imithi yamaShayina 'isisu, amanga'.

3, ihhotela umatilasi embhedeni ukuphuza itiye in the tea iqukethe caffeine nezinye izinto, okuyinto kuvusa izinzwa emaphakathi, okuthakazelisayo, uma ngaphambi kokulala, uphuze itiye, eqinile ikakhulukazi, isimiso sezinzwa esimaphakathi kuyoba okuthakazelisayo, kwenze umuntu akulula ukulala.

4, ukuzivocavoca ngamandla ngaphambi kokulala, umsebenzi we-acuteness, ungenza ubuchopho obulawula ukusebenza kwemisipha yamangqamuzana ezinzwa bubonise isimo esinamandla kakhulu, injabulo ngesikhathi esifushane ayikwazi ukuzola, abantu abakwazi ukulala ngokushesha. Ngakho-ke, kufanele uzame ukugcina umzimba ngaphambi kokuba isikhathi sokulala sizolile, kodwa futhi ungenza umsebenzi omncane, njengokuhamba, njll.

5, umcamelo uphakeme kakhulu ngokombono wokuphila, umcamelo onamasentimitha angu-8 ~ 12 kuyafaneleka. Iphansi kakhulu, kulula ukuyibangela 'izwakale kahle,' noma ngenxa yegazi eligeleza lingena ebuchosheni, okubangela ukuvuvuka kwengqondo, ukuqunjelwa kwejwabu leso; Kudlulele, kungathinta indlela yokuphefumula ebushelelezi, ukuhona kalula, nokuphumula isikhathi eside, kungaholela ekuphathekeni kwentamo noma i-hunchback.

6, umcamelo ukubeka izandla ekhanda lakhe lapho elele, ngaphezu nomthelela kwegazi, kubangele upper esithweni ndikindiki ubuhlungu, futhi kulula ukwenza ingcindezi yangaphakathi, ukuhamba kwesikhathi kuzoveza reflux esophagitis. Ngakho, akufanele ukulala ngomcamelo.

I-7, i-quilt kufanele imbozwe kalula imbangela yobunzima bokuphefumula; Ngesikhathi esifanayo, ukutholakala kwe-carbon dioxide exhaled, empilweni enhle. Izinsana nezingane ezincane akufanele zibe ngaphezu kwalokho, ngaphandle kwalokho kukhona ingozi yokuklinywa.

8, ukuphefumula ngomlomo ukulala buthule ebusuku kuyindlela engcono kakhulu yokugcina ubungqabavu, futhi ukuphefumula ngomlomo akukwazi nje ukuphefumula othulini, futhi kulula ukwenza uqhoqhoqho, amaphaphu nezimbambo ngaphansi kokuvuselela umoya obandayo. Ukube kungcono ukusebenzisa ukuphefumula kwekhala, izinwele zekhala zingamisa uthuli oluthile, umgodi wamakhala ekushiseni komoya ohogeliwe, kuhle empilweni.

9, ukuze umoya ulale umzimba womuntu ngesikhathi sokulala kunciphisa amandla okuzivumelanisa nezinguquko zemvelo, kulula ukubamba ukubanda okubandayo okugulayo. Abantu basendulo babecabanga, futhi umoya kukho konke okubi, umusa nokuhlukahluka; Nakuba okuhle futhi sihlakulele sweltering ukushisa ehlobo umoya futhi ulale ngaphansi kwamazolo. Ngakho ukulala kufanele kugweme i-tuyere, umbhede webanga elithile kude nefasitela nomnyango uyancomeka.

I-10, umatilasi wehhotela ulala uhlezi okunye okuphakelayo ukuze uhlale usofa, uvule ibhodwe lethelevishini letiye, ukhululekile ngokwanele. Kwangathi umsebenzi ukhathele kakhulu, walala ebuka i-TV, okwenza inkinga yesibili enkulu efihliwe! Ngoba ukuhlala ukulala kungenza ukushaya kwenhliziyo kuhambe kancane, i-vasodilation, ukugeleza kwegazi ezithweni ezihlukahlukene kuncane. Plus isisu ukugaya kudingeka igazi, ngaleyo ndlela enezela ukuntuleka, kuholele ukuvela isiyezi, tinnitus. Abanye bathi emini ukuphumula isikhashana, ngubani futhi ukuthatha quilt unit, a ukuthola indawo yokuhlala. Into igcinwa, kodwa umzimba uzophikisana