Indlela ukuhlela ubuthongo omuhle? Bangaki ukulala amahora kufanele uhlale isikhathi eside?

Ukuphumelela, umsebenzi, umkhiqizo, ukuhamba, ulaka - kuba lezi zimfanelo udinga ngesivunguvungu crazy zokuphila kwanamuhla. Sine ubuso abaningi, abaningi-ahlomile, imikhumbi ezinezinyawo, sizama ukwenza kahle konke, thina nangemithandazo ongashi. Baphi amabutho lohlanga uyahlanya?

umuntu emphakathini esebenzayo Modern uyaphumula kuphela ephusheni, ngakho-ke, inhlalakahle usinikeza ubuthongo ithatha enempilo. Mangakhi amahora okumelwe sisisebenzise ukulala? Yini okufanele ibe iphupho ukubuyisa ngokugcwele amandla ethu ngakusasa ekuseni kwakufanele futhi ukulungele igijimele belwa ngokuwina izindimbane ezingenakubalwa ukukhathazeka?

Kungani indoda kudingeka ukulala

Kungani sidinga ubuthongo okunempilo? Mangakhi amahora okudingeka ukuba ukuphumula okuhle? Into ukuthi ingqondo yethu ngokoqobo elawula zonke izinqubo emzimbeni wethu.

Yena - intelligence generator, ngakho-ke umthombo imibono emisha, izinqumo ezifanele ukuthi iholela empumelelweni. Yena unesibopho ukwenziwa ukucabanga, futhi ngenxa yalokho, ukuze esengqondweni iyacaca futhi ukusabela kwemisipha, ezingokwenyama nezingokwengqondo, kanye nesakhiwonchanti setenhlalo.

On incike ezingeni ngokomzwelo, intshiseko futhi unesimo sengqondo esihle. It ulawula ama-hormone, inquma libido, okungukuthi cishe ichaza zobumfihlo.

On kuncike umzimba. Ngokwesibonelo, mangaki amahora udinga sokulala enempilo, ukuze singathwesi uthole amafutha? Phela, izifundo American luye lwabonisa ukuthi abantu ngokushesha ukulala ngokwanele ukuba zibe nomzimba.

umsebenzi Olukhulu futhi enezici depletes ubuchopho kuze kube sekupheleni kosuku. Kudingeka alulame, kungenzeka kuphela ngephupho. Kungakanani okufanele athathe ubuthongo umsindo ukuthi ubuchopho useluleme ngokugcwele? Kwenzekani kithi ephusheni?

Kwenzekani ku-Abimeleki ngephupho

Uma silele, zikhona eziyinkimbinkimbi olunzulu izinqubo neurophysiological e ubuchopho bomuntu. Wonke umuntu oye wezwa kuBaba futhi mayelana fast and kancane ubuthongo izigaba. Ubani owaziyo ukuthi kusho ukuba ngamunye wethu?

isigaba ubuthongo, kuyashesha futhi kancane, enye bese udala iluphu. Imijikelezo Esekela zenzeka enye ngemva kwenye, futhi ngokucacile, kwaba elinganiselwe ngesikhathi yikhulu imizuzu.

REM elinesimo evelele igazi ligeleze izindawo zobuchopho obhekene inkumbulo nemizwelo, ukuthi idlala indima ebalulekile ekwakhekeni izinkumbulo. Esigabeni lesi, lonke yangaphandle passivity olele cortical umsebenzi mozga ungqimba uhlala cishe isigamu esinqunyiwe amagagasi-alpha ku Bheka. Lokho, ngenkathi silele, ubuchopho ihlaziya ulwazi olutholwe ngosuku.

Ngaphezu kwalokho, phakathi nale nkathi ephawulwe ukukhululwa kakhulu hormone adrenal egazini, ukwanda cerebral ukugeleza kwegazi, umfutho wegazi nokushaya kwenhliziyo ukuguquguquka, ukwakhiwa. Awakening REM kuqinisekisa nomuzwa omkhulu.

Esigabeni of REM-alpha amagagasi kancane kancane Taper off, kodwa ivuswe ngu uxhumano visceral. Laboratory izifundo esidlule 5 iminyaka luye lwabonisa ukuthi isigaba REM ukulawulwa kwemisebenzi visceral, okusho izitho zangaphakathi. Njengoba cortex ongasebenzi ngalesi sikhathi, evuka REM simiswe nomthelela omubi kakhulu empilweni.

Ukuze ugweme uvuka esigabeni kancane, kubalulekile ukuzama ehlelweni isikhathi sokulala namahora ukuthi kuyinto amaningi 1.5. Ngokuphawulekayo, hhayi kuphela kangakanani ihlala ubuthongo umsindo, kodwa kaningi ubude bayo 1.5.

ukuhlela iphupho lakho kanjani? Kanjani ukuba ngakususi konke ukuthi ungayeka uphola Morpheus? Indlela ukuthula kule amahora amaningi njengoba kudingeka ukulala okunempilo?

Bagcine iwashi bokuphila

Kufanele abulawe embhedeni ngaphambi 22.00. Odokotela Somnology siphikelele ngokuthi akuyona ingozi ngesikhathi esifanele ukulala: kusukela 22.00 kuya 07,00. Wena ngokwakho uye waphawula ukuthi, selishonile ukuya embhedeni, bese ngisebenza esinye isikhathi eside bungehli ubuthongo. Lokhu kungenxa yokuthi ukhathele futhi perevozbudilsya futhi injabulo akuyona ukuthi ezinye, njengoba esigabeni sokuqala ukukhathala. Futhi isikhathi sakho yokutakula eduze ebusuku - uphawu ukukhathala ezikhulayo.

Ngakho-ke kubalulekile hhayi kuphela mangaki amahora ihlala ubuthongo enempilo, kodwa lapho ulala. isikhathi sokulala kufanele kwenzeke esikhathini physiologically olufanele bambuke bemangele. It is wafakazela ukuthi nobuthongo iphezulu kakhulu, uma iqala 22.00. Indlela ephumelela kakhulu sokuzilibazisa ubuthongo - olwaqala ngaphambi kwamabili.

imodi

Ngakho, siye sathola ukuthi ubuthongo - lokhu akuyona neze into encane hhayi into yesikhashana, ngezinye izikhathi kungaba dengwane. Hambisana unomphela imithetho esungulwe. Kufanele ube kumele wena ekugcineni - evamile.

Luthini olwakho "ajwayelekile 'insizwa ngomqondo neurophysiological? Lokhu kusho ukuthi baye babhekana ngokuphumelelayo nokuphazamiseka ukuthuthukiswa at reflex ekhondishina. Kwakheka reflex ukumelana - alale ngesikhathi esithile.

Akubalulekile kunjalo, uzalala 6, 7 noma 8 amahora. Kanjani amahora amaningi ubuthongo umuntu enempilo ithatha, akunandaba, okokuqala kunakho konke, kufanele kube ngesikhathi esifanele. Namathela ukuphila kwansuku zonke noma ngezimpelasonto noma amaholide. Kulokhu, ukungaboni ngaso linye okulingana ukubhujiswa nokuhlushwa kwala yonke imizamo kungenjalo kungaba nenkinga enkulu ngaphambilini enamathiselwe. Ukuzinza kufanele kube yisiqubulo inhlangano ubuthongo enempilo.

Musa udla futhi ungazilambisi

Musa ulale nge ukugcwala esiswini. Kukhona umthetho - akuyona obukhulu kule minyaka amahora amane ngaphambi sokulala. Yidla kakhulu ngendlela udinga sokulala enempilo.

Eyodla, akudingekile ukuba ukuhlela inyama, okubabayo, okunosawoti, okunamafutha kanye nokudla okuthosiwe, ngeke akunike ukuthula kwengqondo ngesikhathi sokulala futhi ushiye izibazi ebusweni ekuseni. Makudle yemifino kanye nenhlanzi izitsha, iyisitshulu kanye abilisiwe. It kusiza falling ukudla okunesitashi elele: okusanhlamvu, casseroles, pureed yemifino isobho nge okusanhlamvu.

Akubalulekile kusihlwa ubuphuze ikhofi kanye caffeine equkethe. Ukhokho, ushokoledi, utshwala futhi ungakuvumeli ukuba ubuthongo enempilo. umphumela yabo tonic ifinyelela isiqongo sayo ngemuva kwamahora amathathu ukudla, nje kwaze kwaba seqophelweni ngilale.

Musa zilala zingadlile. Indlala - hhayi kuphela "akuyona anti wami," kuba - hhayi umngane Celestials Morpheus. Ayikwazi akhuthazelele ubuhlungu bendlala kangaka, mangaki amahora lokugcina ubuthongo yomuntu ephile. Akufanele baphonsa bese uvula i-kwentaba esiswini esingenalutho, amenze avalele, ingilazi yogurt omuncu. A enhle, amakhulu amaningi eminyaka ihlolwe izindlela kuyinto ingilazi yobisi olufudumele ngoju. A ingilazi oatmeal okufudumele ijusi yezithelo amnandi futhi amajikijolo futhi babaduduze isisu sakho futhi kukwenze kube lula ukuzumeka.

Ungakhohlwa mayelana okwandulela iphupho

Vulela ukulala kusengaphambili. Bophezela unqamule kusuka ukukhathazeka nezinkinga zansuku zonke. Ihora, kuthatha isigamu sehora ukufika ngaphambi kokulala, ushawa noma ubhavu, noma uswayiphele aromaseans ukuvivinya umzimba okuphumuzayo. Vala i-TV, i-computer, noma ufunde kangcono povyazhite. Okwandulela iphupho kufanele uphumule wena, ukuhumusha kusimo okuphumuzayo.

Kukhethwa izindlela ukuze foreplay ukulala ngabanye ngokuphelele. Khetha ukhetho kangcono ngokwabo ngokusebenzisa isivivinyo, thatha ubude bayo elilungile. Akubalulekile kangako, kuzothatha imizuzu 10 noma 40, kuzoba ngamanzi afudumele kubhavu noma fitochaepitie, kubalulekile ukuthi lokhu kubangelwa yini imizwelo eyakhayo. I isiko iwukuba kancane kancane baba nomkhuba, kufanele ukuthuthukisa reflex moya - ukuzumeka emva kuyisandulela ukulala.

Nikeza induduzo

Ephusheni, umuntu ekhululekile ngokuphelele, futhi lutho kufanele amvimbe ukuba senze kanjalo. Umbhede kufanele kube ngokufanele ukhululekile. Kufanele ukhethe the best of the kumatilasi nokunwebeka ukuthi anganikeza ukusekelwa ezidingekayo Curves emgogodleni. Okubaluleke kakhulu yiyona ukukhethwa ezihlalweni, eqinisweni ihlinzeka Imisipha yentamo ekhululekile ngesikhathi sokulala. Ingubo kufanele kube ukukhanya nemfudumalo, sikhulu ngokwanele. Selineni kuthiwa okungcono ezikhethiwe kusuka ukotini noma yelineni. Ngokufanayo, ngendwangu engokwemvelo, kufanele kube kanye izingubo zangaphansi amasethi. Kufanele abe okuxekethile-kufaneleka, ngaphandle ecindezela futhi ngaphandle kokuphazamisa ubuthongo bakho enempilo. Mangakhi amahora ungakwazi uzizwa ukhululekile ngesikhindi sangaphansi eduze ngaphandle ukulungisa ke emini? Kungani ubusuku ukuze uchungechunge eluthile ngokwabo, kuheleza shirt nge corset noma Waist Boxers?

Ukuphungula ezenzeka ngaphandle

It is, eyaziwa abantu akuvamile ukushintsha e ukuma ebusuku, uvuka kalula futhi ekuseni wazizwa yokwanda ubungqabavu. Labo are elele anolaka, eziningi uqwashile futhi siphenduka emanzini, uvuka ekuseni, sizizwe sikhungathekile.

It kuvela ukuthi ephusheni, sisalokhu nokusabela ezintweni ezenzeka ngaphandle. imisindo Harsh ukubaniza ukukhanya, okusalungiswa, uthinta sezimiso elele eceleni kombhede yendoda yakhe, ingane, amakati kusenze basabela ukunyakaza okungalindelekile. Lokhu kwephula izigaba kushintshana wobuthongo, ibulala Ukuphinda yayo, ngokucijile kunciphisa izinga layo. Ngakusasa ekuseni, ngemuva ukubuyisa ebusuku umuntu uzizwa kanjani awusibekela.

Ngakho, nizame ukuzizuzela okuzothileyo ubusuku bonke. Zashtorte amafasitela ukuqeda ithonya ukukhangisa, lubonakale izibani of izimoto ezidlulayo. Lungisa amafasitela esigqokweni ukuthi akazange akuvimbele ukukhandwa ukukhahla ifasitelana. Fundisa isilwane sakho ebusuku ukuya ngaphandle kwakho. Ukukholisa umntanakho ukulala izilalele embhedeni wayo. Thola poprostornee embhedeni nomyeni wami ungagxambukeli nomunye.

Fight nge hypoxia

Uma silele, umzimba wakho nomoya-mpilo ngokwanele. Ikamelo ngaphambi kokulala, pholisa, ungakwazi evuliwe ebusuku iwindi. Akunakwenzeka ukunikeza ubuthongo enempilo egumbini stuffy. Mangakhi amahora emkhathini likhinyabeze ungakwazi eside ngaphandle umonakalo ngenkathi wena uphapheme? Futhi esikhathini wobuthongo ungaphuthelwa emoyeni opholile.

Kodwa hhayi overcool emoyeni egumbini, izinga lokushisa yayo elilungile kufanele kube kusuka 16 kuya 18 degrees Celsius.

Ukwazile ulale kahle? Wena esesikwenzile obuwafuna? Ukuvuka ekuseni, uvuke ngesikhathi esisodwa, ungaqambi amanga, ngisho noma isencane kakhulu. Ubuchopho bakho ehilelekile ukuvivinya ukunikeza ezidingekayo inkambu ke. Sebenzisa Awakening esemncane njengombazi okwabangela ngosuku onamileyo. Ngemva nokuphoqa ngize ngizumeke futhi, baphule kulandzelana lokufanele izigaba futhi ngemijikelezo ubuthongo, ngokuphelele niveliruete kwafezwa nobunzima enjalo ubuthongo kahle. Lokhu kungaphumela namandla e imvuselelo okwalandela. Ungavumeli imizamo yakho ibe yize. Olele ubuthongo futhi uhlale unempilo!