Kuyini ukulala inhlanzeko? Ukulala inhlanzeko lezingane zasenkulisa

Yimiphi imithetho okumele ilandelwe ukuze kusihlwa kokulala sekulula futhi esingokwemvelo? Indlela ukubeka ingane ngaphandle ukukhala izinyembezi? Kanjani ukushintshela emini umsebenzi futhi ukuphumula okunokuthula ebusuku? Zonke lezi mibuzo uzokuphendula egatsheni ezifanele imithi - ubuthongo inhlanzeko.

Inchazelo

Kuyini ukulala inhlanzeko? Lena indawo kwezokwelapha unesibopho ukuthuthukiswa izenzo ukuzinza wobuthongo, kanye ukutadisha umthelela imvelo empilweni kanye biorhythms zemvelo. Izinkinga ezihlobene kusihlwa nzima ngilale, awakenings nasebusuku okungazelelwe, kuyanda ezinzima ekuseni, ukongiwa amandla futhi freshness usuku lonke, bheka le ngxenye imithi. izifundo Ukulala inhlanzeko imikhuba yomuntu, ekuseni nakusihlwa yonke imicikilisho, noma iziphi izenzo ezingakwenza ukumsiza ukulala ngokujulile futhi ngokuthula, okungukuthi, zonke izici ezinomthelela inqubo nobuthongo evamile ebusuku.

Kukhona izingxenye ezine eziyinhloko ezithinta nobuthongo:

- Ubudala.

- isigqi Circadian.

- Stressoobrazuyuschie izici.

- Reaction namanxusa yezenhlalakahle (i-nicotine, i-caffeine, utshwala).

ubudala

indima enkulu inkinga yokungalali kahle ukudlala ubudala. Ngokuvamile i-eyishumi wesihlanu njalo awakenings ebusuku sekuyinsakavukela, ngoba eminyakeni, iphupho kuhlala ngaphezulu. ubuthongo I kuphazamisekile kaningi ebusuku ngesikhathi umuntu, kungenzeka kulapho ukuthi ekuseni wayengeke asukume embhedeni ungenamdlandla futhi ukhathele. Imvamisa Awakening isigubhukane nazo zathonywa nezinye izinto ezibangela ukukhuthazwa isimiso sezinzwa. Ngokwesibonelo, ukusebenzisa uphuzo oludakayo ngaphambi nje ekulaleni kungabangela a Hangover kobusuku. Kuyo yonke le minyaka, ubuthongo inhlanzeko ziba kubalulekile kumuntu.

isigqi diurnal

Konke ikhono lethu ukuphila kukhonjelwe umjikelezo amabili nane ihora. Okusemqoka, ngasiphi isikhathi sosuku umuntu esengene izingalo Morpheus. Usayizi uzinze futhi nesigqi somqondo lomzimba, ubuthongo obujulile eyayivele ngaphezulu. biorhythms Yemvelo kungenziwa yaphazanyiswa ngenxa yezizathu eziningana: isihlwathi nsuku zonke, ushintsho imfucuza kokujwayelekile isikhathi ukuphumula ebusuku sika, ukuvivinya umzimba, ukuntuleka ukuvikelwa ukukhanya. Lolu khetho buhlobene futhi owela amazoni phakathi travel, eside imini amahora umlindelo ngesikhathi ikhompyutha ngaphambi nje ngilale.

izici Stressoobrazuyuschie

Izimbangela zokucindezeleka kungaba yezizathu ezihlukahlukene. Ngokwesibonelo, isikhathi ukulethwa kwemibiko namaphrojekthi, ezinkingeni ababhekene nazo emsebenzini, tinkinga temndeni, izivivinyo. Zonke lezi zinkinga kwansuku kungaphazamisa Ukuphumula nokulala. Ukuze abalekele kwalobu bunzima, yebo, kuthatha isikhathi - ayikho nje ngezinye izindlela. Uma umuntu esetshenziswa ukusebenza kuze kube sebusuku bese has umkhuba ngokushesha ngaphambi falling ukucabanga elele ngezenzakalo kosuku, wamane ayikwazi ngokushesha ukuya ukuphumula ngokwanele.

Ukulala inhlanzeko ihilela ukuthuthukiswa umkhuba wokukhulekela ngilale, ngamunye umuntu ngamunye. Lokhu thize izinyathelo, okuyinto sekuqalile imodi asebenzayo kusuka emzimbeni sihlale siphapheme esimweni ukuphumula ukuphumula. Othile ukusiza wokubhala uhlu lwemibhalo anqwabelene ngelilanga negative nezindlela ukusebenza nabo. Othile - Geza ngamanzi afudumele kubhavu noma-yehora kokufunda incwadi ezithakazelisayo, umuntu - ukulalela umculo oyintandokazi amathrekhi akho. isixazululo Universal kubo bonke akekho. Omunye yisiyalo: isiko wokwenza sokulala, umuntu akufanele ugcine ithrekhi isikhathi. Lokhu kuzokwenza obulimaza futhi casula. Kungcono isikhathi unqamula ukukhathazeka ngokucindezela futhi zinike imizuzu embalwa enokuthula serene.

Ukubuyisela amabutho ndaba

Izinto eyamukelekayo emphakathini, ezinjenge-caffeine, i-nicotine kanye notshwala kungaba namuphi umthelela umuntu mkhulu kunaye ecabanga. Ngokwesibonelo, i-nicotine agcinwe emzimbeni amahora mayelana nane, kunciphisa isikhathi sokulala futhi kwandisa amathuba awakenings nasebusuku. Caffeine has imiphumela efanayo umzimba, kodwa ngemithamo emincane ke uthulisa isimiso sezinzwa futhi ezinkulu - on. Utshwala can ekuqaleni ukuwozela, kodwa kamuva anganikeza ocacile kakhulu amaphupho, ukujuluka kanye bekhanda. Konke lokhu kuzothinta ikhwalithi nobude besikhathi esokulala ebusuku.

Ukulala, inani layo

Ukulala inhlanzeko ibalulekile impilo yimuphi umuntu. Ngenxa izinga abanelisi noma ubuningi wobuthongo kungadala izinkinga zempilo ezingathí sina, kokubili term lamafisha. iholide onesici ezingapheli zingayilimaza esikhathazayo sokuhlala siqaphile futhi umkhiqizo.

Kufanele sinciphise isikhathi ejwayelekile ubuthongo for isigamu sehora - futhi ezingeni lokunakekela abantu uyowa cishe ingxenye yesithathu. ukozela Okungalapheki kakhulu kuthuntubeza ikhono lomuntu inkumbulo, ukucabanga nokwenza izinqumo, kwandisa amathuba ukulimala emsebenzini. Yesikhathi eside nokungalali ngenxa ukulala zokuphelelwa umoya (ukumisa ukuphefumula) kuvame ukuholela ezinkingeni ezingathi sína impilo: unhlangothi, isifo senhliziyo, umfutho wegazi ophakeme.

Imithetho okulala inhlanzeko

- Ukudla, kubukwa ithelevishini futhi Yimpi akumele kwenzeke embhedeni. Kungenjalo, umzimba ngeke zisaba ukuhlobanisa embhedeni indawo uphumule futhi ubuthongo.

- Indawo esokulala ebusuku kufanele abe esikahle futhi zikhululekile. Amazinga Igumbi akumele leqe 24 ° C futhi ngaphansana 13 ° C. ukukhanya okweqile kanye umsindo ebusuku kumele zincishiswe.

- Kuyadingeka ukuvala amathuba ukuphuza ngemva kwe-iri lobunane ebusuku. kwakusihlwa Okuwugqinsi ngaphambi nje ekulaleni kungonakalisa iphupho, kuyilapho isidlo ukukhanya, kunalokho, sandisa amathuba okuba ukuphumula egcwele ebusuku. Ukuze uphebeza abagqobha indlala ngaphambi kokulala kangcono ukudla ubisi noma ukudla carbohydrate-aqukethe. Ubisi iqukethe acid acid L-tryptophan ikhuthaza ukulala lula. Ukulala inhlanzeko idinga okulandelayo: uma umuntu akakwazi ukulala esiswini esingenalutho, kungcono uphuze ingilazi yobisi nge crackers ephansi fat.

- Abantu ababhekene kwaqhuma amandla ngemva kokuzivivinya, it is hhayi Kunconywa ukuba afeze sokulala yabo. umsebenzi isikhathi eside kakhulu uhlelela ekuseni noma ntambama. umsebenzi avamile ngokomzimba, ikakhulukazi egijima, Ukuvivinya umzimba ngendlela nokuhamba, ukuthuthukisa izinga ubuthongo.

- Hlala ezifuywayo embhedeni kungaba imbangela awakenings njalo ngehora aphambene. Uma kungenzeka, kufanele ahlinzeke ahlukene uthando izilwane, akukho ndawo ngaphansi efudumele futhi ethokomele ukulala.

ubuthongo zezingane

Konke imithetho engenhla isebenza ngokulinganayo izingane kanye nabantu abadala. Nokho, inhlanzeko ingane ubuthongo inezici ezithile ezikhethekile. Kusukela isilinganiso lesifanele sokulala futhi sihlale siphapheme ikumodi ingane ithembela ekukhuleni kwakhe ngokomzimba nangokwengqondo, ukwakheka amakhono inkulumo futhi ekugcineni - isilungiselela ngokugcwele esikoleni.

Ezinganeni, kubaluleke kakhulu ukuba ulala ngokwanele. Izingane ezintathu - ezinyangeni eziyisithupha ubonisa ubuthongo semnadtsatichasovoy. Ngokuhamba kwesikhathi, isikhathi ebusuku, kanye ukuvama ubuthongo emini kancane kancane. Izingane ezintathu kuya eminyakeni emine onikezwayo ukuphumula 10-10.5 amahora ebusuku ngosuku - 2 amahora. Ojahidada emihlanu noma eyisithupha emini ukulala kuyehla kube 1.5 amahora, isikhathi ebusuku uhlala ingashintshiwe. Abafana ngokushesha kwamiswa ikhaliphe moya ukuzumeka. Lokhu kusho ukuthi ukudalwa sokulala isiko kubalulekile ikakhulukazi ezinganeni. Tindlela ezithile zinyathelo: ukuwasha namazinyo ukuxubha, ngifunda izincwadi ezithakazelisayo, umama ngokwanga ngobusuku uzokwenza ingane yakho yenguquko ukusuka sihlale siphapheme asebenzayo bangabeki lula futhi zemvelo. Ukulala inhlanzeko izingane ubudala zasenkulisa kusikisela ukuba khona embhedeni ehlukile, ngempela libanzi futhi ukhululekile ebusuku. Matters futhi ukuma ngesikhathi sokulala - kokuhlala isikhathi eside endaweni efanayo (isibonelo, kuphela ohlangothini lwesokudla) kungaholela deformity yomgogodla, esifubeni ugebhezi. Kuyadingeka ukuba iqaphe izinga zokulala. Izikhwama kumele usayizi ezincane (30h30sm) wenza usiba esithambile noma fluff. fillers Iningi ehlanzekile omatilasi - Izinwele nolwandle utshani.

isiphetho

Ngakho, inhlanzeko sokulala futhi sihlale siphapheme - ingenye izenzakalo ezivelele asenkulumweni inhlalakahle kanye nempilo enhle. Ngokulandela imithetho ngenhla, uyozizwa kuqubule unobungqabavu nempilo. Ngu tincomo kudingeka ukuba ukhethe, ngakho ngokuvamile ukulalela umzimba wakho futhi ukhethe okulungile ngawe.