Cishe wonke umuntu unenkinga yokulala ngezikhathi ezithile. Kwesinye isikhathi kungenxa yokuthi siphuze i-caffeine ethe xaxa phakathi nezikhathi zezikhathi ezithile ukucindezela noma ukukhathazeka okusigcina ubusuku bonke.
Sidinga ukulala okujulile, okuphumuzayo, okubuyisayo ukuhlala uphilile, nokuqwasha kuba nomthelela uma kwenzeka kaningi kakhulu.
Ukungalali ngokwanele nemizimba yethu ngezindlela eziningi, kusuka ekumanyeni neyethu amazinga e-serotonin ukuthinta amasosha ethu omzimba.
Lapho ama-hormone ethu ekhishwa ngaphandle ngenxa yokuncishwa ubuthongo, sithola isisindo, sithambekele kakhulu ekukhathazekeni nasekucindezelekeni, futhi nezinhlelo zethu zenhliziyo zihlupheka.
Qhubeka ufunde ukuthola ukuthi yini ongayenza ngaphambi kokulala ukuze uthole ukulala okujulile nokuphumula.
1. Misa Isikhathi Sesikrini Amahora Ama-2 Ngaphambi Kokulala
Uma uthanda ukufunda ngaphambi kokulala, kuhle lokho ... kepha qiniseka ukuthi ufunda incwadi ephrintiwe, yamaphepha kune-iPad yakho noma i-Kindle.
Ukukhanya okuluhlaza okwesibhakabhaka (ibanga elifushane lamaza acebile) okukhishwa amadivayisi kagesi kukhonjisiwe ukuphazamisa isigqi semvelo somzimba sokujikeleza.
Uma ufunda izincwadi ezikrinini, uzoba nesikhathi esinzima ngokwengeziwe sokulala, futhi amazinga akho e-melatonin azokwehla. Cishe uzolala kancane, bese uvuka uzizwa unogwaja.
Amazinga akho okugxila nokuqapha azoncipha, futhi amasosha omzimba wakho azothinteka. Ungaze uthole ukuthi uwena ukuthola isisindo kalula.
Amandla nokusebenza kwakho emsebenzini nakho kuzothinteka, okuzokhuphula ukucindezeleka, okuthinte ikhwalithi yakho yokulala… ngokuyisisekelo isiyingi esibi esibi.
Kubaluleke kakhulu abantu abasha ukuqeda isikhathi sesikrini ngaphambi kokulala, njengoba badinga ukulala okufanelekile kunabantu abadala. Izingane ezingalali ngokwanele zinobunzima bokufunda esikoleni futhi zibonisa amazinga aphezulu okukhathazeka.
Lesi sifundo eBoston's Brigham and Women’s Hospital ikhombise imiphumela emangazayo ngemuva kocwaningo lwamasonto amabili ngabahlanganyeli abafunda ezikrinini ngaphambi kokulala.
Cisha zonke izikrini ezikhiqiza ukukhanya amahora amabili ngaphambi kokulala. Lokhu kufaka ama-TV, ama-laptops, ama-iPads, ama-Kindles, nezingcingo.
Ungavumeli isilingo sokuhlola imibhalo yakho njengoba ukhukhuleka ngaphandle 'kokwesaba ukuphuthelwa.' Leyo milayezo isazoba khona ekuseni. Ukulala kwakho nenhlalakahle yakho jikelele kubaluleke kakhulu.
2. Yeqa i-Caffeine Ngemuva kwe-2 PM
Abaningi bethu bathembela ezinkomishini ezingapheli zekhofi (noma itiye) ukuze badlule osukwini. I “3 ntambama. islump ”kuyinto yangempela, lapho siya khona ngandlela-thile emsebenzini siphinde sishaye i-espresso ephindwe kabili ukusinika amandla nge‘ til 5.
Lokhu kudala umjikelezo ojabule ngempela lapho sixhunywa khona izintambo kude kakhulu kunalokho okufanele sibe yikho. Lokhu-ke kusenza ukuthi silale kancane ebusuku, ngaleyo ndlela sidinge i-caffeine eyengeziwe ngosuku olulandelayo, njll. Ad infinitum.
umyeni wami ungishiyile komunye umfazi kuzohlala yini
Yeqa iziphuzo ezine-caffeine ntambama bese uhlose ama-juice aphilayo esikhundleni salokho. Amajusi wemifino ikakhulukazi angakunika amandla amakhulu ama-enzyme aphilayo ukuze uqhubeke. Uma ungazithandi lezo, zama ezinye iziphuzo ezibukhoma njenge-kombucha noma i-kefir.
Lokhu ngeke kuphazamise isikhathi semvelo somzimba wakho somoya-phansi, ngakho-ke uzokwazi ukulala ngehora elifanele futhi uthole ukuphumula okuqinile.
3. Yenza i-Yoga Yomnene Kusihlwa Noma i-Tai Chi
Ukuvivinya umzimba ngobumnene kungakusiza ukuthi ukhiphe okunye ukucindezeleka kosuku kanye nokukhathazeka ukuze wehle kancane kalula.
Siyashuba ngokuhamba kosuku, futhi lokho kuphazamiseka kungasigcina ebusuku, kukhombisa ubuhlungu bamalunga nemisipha.
Ngokwenza ukunweba okuncane nokuhamba kancane, okunenjongo, sisebenzela lokho kuphuma emzimbeni.
Abantu abakhathazekile ngokwemvelo bathambekele ekuhluphekeni kwe-hyperarousal kanye ne-hypervigilance, ngakho-ke impendulo yabo 'yokulwa noma yokubaleka' iphakeme.
I-Yoga ne-tai chi zisiza ukwehlisa lezi zimo ezivuseleleke kakhulu, zivumela umzimba wakho ukuthi usethe kabusha ukuze ube namazinga aphansi, anempilo. Futhi zilungele i- ukukugcina okwamanje , ngakho unjalo ukungakhathali ngezinto awukwazi ukulawula.
Nweba, phefumula, phumula. Lala.
4. Namathela Kuhlelo Lokulala Njalo
Lwela ukuziqeqesha ukulala nokuvuka ngasikhathi sinye nsuku zonke, nangezimpelasonto.
Ngokuvumelana ne umtholampilo waseMayo , umuntu omdala ovamile wenza kahle kakhulu cishe ngamahora angu-7 okulala, ngakho-ke hlela isikhathi sokulala ukuze uhambisane nanoma isiphi isikhathi osidingayo ukuze uvuke ukuze izingane zifunde esikoleni kanye / noma wena zisebenze ngesikhathi.
Yiya embhedeni, futhi uma ungakwenzi ngilale kungakapheli isigamu sehora noma kunjalo, shiya ikamelo lakho lokulala wenze okuthile okuzokuphumuza. Bese uzama futhi. Phinda uze ekugcineni uphume.
Ekugcineni, umzimba wakho uzofunda ukuthi yebo, lesi isikhathi sokulala, futhi uzoziphatha ngokufanele.
5. Yenza Ingxenye Ye-Aromatherapy Yesiko Lakho Lokulala
Amaphunga afana ne-lavender ne-clary sage ayaziwa ukuphumuza abantu ukuze bathole ukulala okungcono ebusuku.
Abanye bangaba yi-adaptogenic, okusho ukuthi bazoba nemiphumela ehlukile kubantu abahlukile. I-Ylang ylang ne-jasmine, ngokwesibonelo, ingakhulula abantu noma ibanike amandla, kuya ngamakhemikhali omzimba wabo ahlukile.
ILavender ikakhulukazi isiza ukuqwasha ngu ukwehlisa umfutho wegazi nokudambisa ukukhathazeka.
Abanye abantu bakhetha i-chamomile, yize abantu abane-allergies ye-ragweed kufanele bayigweme, njengoba lezi zinhlobo ezimbili zihlobene futhi zingadala ukusabela okufanayo.
Linga ngephunga elihlukile, kungaba nge-aromatherapy diffuser, noma ngokufafaza igumbi lakho ngesifutho se-aromatherapy. Bona ukuthi iziphi ezikusebenzela kangcono, bese uzifaka enkambisweni yakho yesikhathi sasebusuku.
6. Cabanga Nge-Herbal Noma i-Melatonin Supplement
I-chamomile eshiwo ngenhla ingaba usizo oluhle lokulala, inqobo nje uma ungezwani nayo. Itiye elenziwe ngalo, noma amanye amakhambi athobisayo njenge-catnip, i-kava-kava, i-hops, noma i-valerian, angasiza umzimba wakho uphumule futhi ushayele umoya ulale.
Yenza inkomishi amahora ambalwa ngaphambi kokulala, ngaso sonke isikhathi lapho ucisha ifoni yakho. Khumbula njengoba uwuphuza, futhi ubone ngeso lengqondo imfudumalo epholile ehambisa indlela yayo nxazonke zomzimba wakho, ikukhulula ezinzwaneni uye ekhanda.
Izithako zeMelatonin nazo zingasiza, kepha kufanele zisetshenziswe okwesikhashana. Ufuna umzimba wakho ukhiqize futhi ulawule i-melatonin yawo, ungathembeli kumaphilisi.
Uma unanoma imiphi imithi, hlola udokotela wakho ngaphambi kokuthatha noma iyiphi yalezi ukuze uqiniseke ukuthi akukho okuphikisayo kumakhambi noma izithasiselo okukhulunywe ngazo lapha.
7. Thatha Ukugeza Okushisayo Ihora Ngaphambi Kokulala
Yize ukubhucungwa okujulile, okuphumuzayo kufanelekile ukuze ulale, ukugeza okushisayo kusebenza ngendlela efanayo. Mhlawumbe okungcono kakhulu. Ukuzicwilisa emanzini ashisayo kuyayekelela imisipha yakho kanye nemifecu kukufudumeze okuthambile.
Okungcono futhi, ukuphola kulokho kugeza kunikeza isigqi sakho se-circadian amakhanda ukuthi sekuyisikhathi sokulala. Lokho kusenza ukuthi siwele kumodi ehamba kancane esidinga ukulala kahle kuyo, lapho amazinga ethu enhliziyo nokuphefumula ancipha ukuze sikwazi ukudlula ezweni lamaphupho.
Uma uthanda ama-bubble baths (noma eminye imikhiqizo enephunga elimnandi), gwema ukuvusa iphunga njengamawolintshi noma yini enoshukela / enoshukela. Hlela i-lavender noma i-sandalwood, eyaziwa ukwehlisa ukukhathazeka nokuxegisa imisipha.
Ungahle uthande (i-athikili iyaqhubeka ngezansi):
- Ungavuka Kanjani Ekuseni Futhi Uqaphele, Noma Uzonda Ukusa
- Ukulala Kuyithinta Kanjani Imizwa (Futhi Ngokuphambene Nalokho) Futhi Ongakwenza Ngayo
- Uma Uzizwa Ukhathele Emsebenzini, Zama Ukwenza Lezi Zinto Ezi-11
8. Sebenzisa i-Washroom Right Ngaphambi Kokulala
Ukuvuka ebuthongweni obukhulu ngoba kufanele uchame kuyinto embi kabi. Iphazamisa umjikelezo wakho wokulala, futhi ungagcina uvuswe ngokuphelele nganoma iyiphi inombolo yezinto.
Inja yakho ingabona ukuphuthana kwakho kwasebusuku njengethuba lokudlala, noma ungahle unyathele isiqeshana se-lego bese uzulazula, uthuka inhlamba, ngaphambi kokuxhuga ubuyele embhedeni.
Ukusebenzisa izikhungo ngaphambi nje kokulala kunciphisa amathuba okuthi uvuke ngezikhathi ezinzima futhi ungakwazi ukuphinda ulale.
Nanti icebo: ungaphuzi iziphuzo eziningi kakhulu emahoreni ambalwa edlule ngaphambi kwesikhathi sakho sokulala esihleliwe. Lokho kuzosiza futhi ukuvimbela ukuvakashelwa kwamakamelo okugeza phakathi kwamabili.
9. Yenza Igumbi Lakho Lokulala Libe Indawo Yokulala Ephelele
Gcwalisa igumbi lakho lokulala ngama-duvets, imicamelo ethokomele, amakhethini okucima ugesi… noma yini oyidingayo ukuze unethezeke futhi sikhululeke ngangokunokwenzeka .
Ukulala endaweni ethule kubaluleke kakhulu. Uma uhlala endaweni yasemadolobheni lapho ukungcoliswa komsindo okuvela emgwaqeni kukugcina khona ebusuku, cabanga ngokutshala imali kukhiqizi womsindo omhlophe ukuyivimba.
Izifundo njengale khombisa ukuthi ukuvezwa ngomsindo wamaza aphansi nomsindo wethrafikhi kusivimbela ekutholeni ubuthongo obufanele, obunokuphumula. Ziphinde zibe nomthelela kuwe (kanye / noma kumlingani wakho) ekubeni ama-grumpypants afanele ekuseni.
Futhi, zama ukugwema ukwenza ikamelo lakho lokulala libe yizinhloso eziningi. Uma usebenza ekhaya, setha ihhovisi lasekhaya kwelinye igumbi, noma usebenza etafuleni lokudlela / ekhishini. Musa ukuletha i-elektroniki egumbini lokulala nhlobo, uma kungenzeka.
Uzoqeqesha ubuchopho bakho ukuthi buhlobanise lelo gumbi nokuphumula nokuphumula, ngakho-ke ngokwemvelo uzolala ngokuba lapho nje. Ezothando nazo, ezingaba kuhle emikhubeni yakho yokulala.
10.Yenza Ucansi Ngaphambi Kokulala
Ukwakha ephuzwini elingenhla, ukuya ocansini ngaphambi kokulala ingenza izimangaliso ukukusiza ulale. Ikhipha i-dopamine ne-oxytocin, iphinde ikhiphe ingcindezi nengcindezi. Kwabesifazane, ukukhushulwa kwe-estrogen okukhishwe ngemuva kwe-orgasm kuthuthukisa ukulala kwe-REM.
Awunakulimaza ukuyizama bese ubona ukuthi kuyasebenza, akunjalo?
11. Pholisa Igumbi Lakho Lokulala Phansi
Uyazi kwenzeka kanjani ukuthi ngesikhathi sasehlobo ugcine uphihlizeza ngoba kushubisa ubuthongo nje? Lokho kungenxa yokuthi ukushisa okuyisisekelo komzimba wakho kudinga ukwehla kancane ukuze ukwazi ukuphumula kahle.
Ngokwendalo sihlelelwe ukuvuka ngokukhanya, njengoba usuku lufudumala, bese siba nobuthongo lapho kumnyama futhi amazinga okushisa ehla.
Ukuhlala emakhaya okushisa- nokulawula ukukhanya lapho yonke into ihlala ingaguquguquki kusho ukuthi asihambisani nokukhanya kwemvelo nemijikelezo yokushisa.
Kanjalo, sidinga ukuhlela ama-thermostat ethu ukukhombisa umhlaba wangaphandle. Uma kungenzeka, hlela okwakho ukulahla iziqu noma amahora amabili ngemuva kwesidlo sakusihlwa, futhi uqiniseke ukuthi igumbi lakho lokulala alifudumali kune-70F / 21C.
Lokhu kukhuthaza umzimba wakho ukuthi ukhiphe i-melatonin, okuthi (njengoba kushiwo ngaphambili) yazise umzimba wakho ukuthi yisikhathi sokulala.
12. Kick Pets Out of the Bedroom
Kungaba mnandi ukugona uMnu. Fluffles njengoba uzumeka, kepha izilwane ezifuywayo zingavimbela umjikelezo wakho wokulala, kunokuba zikusize.
Amakati aziwa ngokuhamba phezu kwakho noma ngasiphi isikhathi emini noma ebusuku, futhi angahle akuvuse ngokugxuma uqhubeke nombhede ukuze usebenzise udoti.
Izinja zingadideka futhi ziqale ukukhonkotha ngomsindo omncane, zithathe umbhede wakho ngokuphelele, noma zikukhahlele uma ziphupha kabi.
Onogwaja, ngokuba sebusuku, bangahle bathathe isinqumo sokusebenzisa umbhede wakho njengenkambo yezithiyo engazenzisi.
Yebo, siyabathanda abangane bethu bezilwane, kodwa sizobathanda kakhulu uma bengasigcini ubusuku bonke.
ukuthi ungamziba kanjani ukuze unakwe
13. Bhala Encwadini Yokubonga
Izifundo zikuqinisekisile lokho ukubhala phansi izinto ezimbalwa ozibongayo ngoba ingakufaka ekhanda elimnandi njengoba ukhukhuleka.
Akudingeki nokuthi ubhale isaga: imigqa embalwa ehlanganisa izinto ezinhle ezenzeke ngalolo suku.
Ukuthatha imizuzu eyi-10-15 ukubhala lokhu kunganciphisa imicabango nokukhathazeka kwakho, futhi esikhundleni salokho phakamisela umbono wakho kokukodwa okuhle ngokwengeziwe .
Ngokulandelayo, ngeke ugcinwe uphapheme yingcindezi nokucasuka: uzokhukhuleka ucabange ngezinto ezinhle, futhi wazi ukuthi uzohlangabezana nokunye okuningi kwazo kusasa.
Kuhlala kunokuthile okufanele ubongwe ngakho, akunjalo?
14. Zindla
Kubukeka sengathi ukuzindla kukhishwa cishe ngayo yonke inkinga, kulezi zinsuku, kodwa kunesizathu salokho.
Isizathu esisodwa esenza abantu babe nobunzima bokulala ebusuku yingoba abakwazi bayeke imicabango yabo ekugijimeni .
Bangase bacindezeleke ngokukhathazeka kobudlelwano, izinkinga zezezimali, izingqinamba ezihlobene nomsebenzi, noma bahlupheke ngenxa yaleyo nto ebabayo abayisho ephathini ebangeni le-10.
Le micabango ezulazulayo ingasetha ama-pulses ethu agijimele kumodi 'yokulwa noma yokundiza' okungahambisani nokulala kahle ebusuku.
Uma uzindla, ugxila ngokuphelele kumzuzu wamanje. Akukho esidlule, akukho kusasa, akukho ukukhathazeka, akukho amahloni. Isigqi esisheshayo sokuphefumula kwakho, uvumela noma imiphi imicabango igeleze ngokukhululeka ngaphandle kokwahlulela.
IHarvard Medical School incoma ukuthi abantu bazindle imizuzu engama-20 ngosuku ukuthola izinzuzo eziphezulu. Bancoma ukukhetha umsindo omfushane noma igama (elifana ne- “Om” noma “ukuthula”), noma umthandazo omfishane noma ibinzana, futhi ulisho ngokuzwakalayo - buthule - njengoba ukhipha umoya.
Uma unenkinga ngalokhu, zama ukuzindla okuqondisiwe. Ungawathola ama-oodle awo ku-YouTube: vele ubheke eyodwa elandiswa ngumuntu ozwi lakhe ulithola lilihle futhi liphumulile, futhi ubavumele bakhulume ngokubona okuhle namasu wokusebenza wokuphefumula.
Abantu abehlukene basabela kumasu ahlukene, ngakho-ke zama izinhlanganisela ezahlukahlukene uze uthole eyodwa esebenza kangcono kuwe.
Ungase wenze kahle kakhulu nge-yoga / chamomile itiye / umkhuba wokubhala wephephabhuku, kuyilapho omunye umuntu ethanda ukugeza okushisayo / i-aromatherapy / ukuzindla.
Okubaluleke kakhulu, ngicela uzithobe njengoba ufunda ukusebenza nomzimba wakho ukuwusiza uphumule. Esikhundleni sokulwa nayo noma ukuzisholo wena, yamukela lokho, bese usebenza ngakho. Uma uphapheme ngo-2 ekuseni, yamukela ukuthi uvukile esikhundleni sokukhathazeka ngokuthi uzokhathala kanjani kusasa.
Iya emsebenzini we-crossword puzzle, hlala ngaphandle imizuzu embalwa, ugone isilwane sakho, bese ubuyela embhedeni lapho uzizwa ukhathele. Gxila kakhulu ekuphumuleni nasekuphumuleni, kunalokho ukuzama ukugxila ekulaleni, noma ngabe kunjani.
Izinto ezimangazayo ziyenzeka lapho sisebenza ngomoya wokubambisana ngobumnene, noma ngabe kukithi uqobo.
