El Ukuphuthelwa kuchaphazela indawo ebalulekileyo yabemi, ngakumbi ukuba sithetha ngabantu abadala, kuba yipesenti encinci kuphela enokulala iiyure ezisibhozo ezicetyiswayo. Ukuphucula, ukuba ingqondo kunye nomzimba wethu uphumle kwimisebenzi yemihla ngemihla, kufuneka siphumle, ke ukulala kubalulekile.
Ukongeza ekuthatheni ingqalelo ezinye izinto, sinokuthatha ukutya okusinceda silale. Siyazi ukuba ukutya esikutyayo kunxibelelene nempilo yethu kwaye kwizihlandlo ezininzi kwimeko yethu yengqondo, ke kufuneka sikhathalele yonke into esiyityayo.
Iingcebiso zokulala ngcono
Ukutya kubalulekile kodwa kufuneka sithathele ingqalelo nezinye izinto. Enye yazo kukuba asinakho ukwenza imisebenzi esenza ukuba sisebenze iiyure ezimbalwa ngaphambi kokuba silale. Sinokubonakalisa kwaye sicamngce ngokulawula ukuphefumla kwethu xa sele silele. Kuya kufuneka ukhulule kwaye ukhulule ingqondo yakho, akukho nto inokusebenzisa iselfowuni, ithebhulethi okanye nokuba ifundwe ebhedini, njengoko ichaphazela umgangatho wokulala. Uxinzelelo luqhele ukuba ngoyena nobangela wokungalali, ngoko ke kubalulekile ukuba sifunde ukuphumla emini kwaye sizame ukubeka izinto ngokubaluleka, sinike ukubaluleka okufanelekileyo kwizinto.
Sela amanzi emini
Es kubalulekile ukuhlala unamanzi, ke kufuneka sisele kakhulu emini. Kodwa akufuneki usele okuninzi kwiiyure ezimbalwa ngaphambi kokuba ulale. Ngaphandle koko sizakuzibona sinqumamisa ubuthongo kuba kuzakufuneka siye kwigumbi lokuhlambela. Kukulungele ukusela ngakumbi kusasa kunye nasekuqaleni kwemini.
Ziphephe ezo zinomdla
Ekutyeni kukho iimveliso ezininzi ezisinceda ukuba sisebenze ngokwethu. Inkqubo ye- icaffeine yenye yezona zaziwa kakhulu, nangona sinayo i-theine. Ukuba sinoxinzelelo okanye sithanda ukuxhalaba, kungcono siziphephe ezi zinto, kuba ziya kusenza sibe novalo ngakumbi imini yonke. Ukufakwa endaweni encinci njenge-chamomile yekofu okanye iti. Ukuba uza kuzithatha, yenze kuphela kusasa nasemini, ngaphandle kokuzithatha emva kwemini, njengoko ukusebenza kwazo kunokuhlala ixesha elide kunokuba ucinga.
Iibhanana
Iibhanana kukutya ekucetyiswa kakhulu ukuba kuthathwe ngaphambi kokulala, kwisidlo sangokuhlwa. Iqulethe i-tryptophan, Ezizandulela i-serotonin, eyihomoni yolonwabo esigcina siphumle, kunye ne-melatonin, eyihomoni ebangela ukulala. Ukongeza, kukutya okumnandi okubonelela ngemvakalelo yokuhlutha emzimbeni wethu, ke ngekhe siphaphame sinemvakalelo yokuphazamiseka yendlala.
Iinkozo ezipheleleyo
Iinkozo ezipheleleyo ziyasinceda ekulawuleni ukuhamba kwamathumbu, okuguqulela ukwetyisa okungcono kunye nokusebenza kakuhle kwamathumbu. Ezi zitya zinevithamini B, esele isetyenziswa Guqula ezo tryptophan ziye kwi-melatonin. Bavelisa imvakalelo yokuhlutha kunye nokuba sempilweni ngenxa yento yokuba bacotha ii-carbohydrate.
Ileta
Nangona isenokuvakala ingaqhelekanga, iletisi inokuba ngumlingani olungileyo wokulala. Ukutya okuqulathe into ebizwa ngokuba yi-lactucarium, enefuthe lokuthomalalisa xa ikhutshwa emzimbeni. Yiyo loo nto ipleyiti yeletisi ingasinceda ukuba silale, kunye nokuba sisidlo esisempilweni kunye nesifanelekileyo sokutya isidlo sangokuhlwa njengoko ineekhalori ezimbalwa.
Iialmondi
Iiamangile kufuneka zityiwe ngokumodareyitha, kodwa zinokubaluleka ekuphumleni nasekulaleni. Ziqulethe nemagniziyam kwaye kuye kwafakazelwa ukuba ukunqongophala kwale minerali kunokubangela ukuba silale. Isandla esincinci esincinci ngemini sanele ngaphezulu.