Yokuntuleka Okungalapheki ebuthongweni; Izimpawu kanye nemiphumela

Isikhathi sokulala omdala kufanele kube amahora 7-8. Kuyaziwa ukuthi isikhathi kuyadingeka ukuze umzimba ekululameni kwakhe ngokugcwele. Kodwa yeka ukuthi kukaningi kangakanani akudingeki kwamahora ambalwa ukugcwalisa zonke ibhizinisi okuhleliwe. Yiqiniso, kulesi sikhathi, "intshontshiwe" ngezithukuthuku yokuzilibazisa ngezinga elingakanani. Ngenxa yalokho, kukhona ukuntuleka njalo ubuthongo. Yini esongela isimo sempilo?

Kuyini nedosyp okungamahlalakhona

Ekuqaleni, ake sibone ukuthi yini uhlobo isimo akunakubangelwa lesi sifo. Man, hhayi ulale ngokwanele nsuku zonke kwaze kwaphela izinsuku eziningana ngisho amasonto, abaphethwe kusilela ubuthongo. Kodwa sikhuluma zokugula okungamahlalakhona namanje ekuseni khulu. Yiqiniso, ubhekene izimpawu zokuqala nemiphumela engemihle. Kodwa kukho konke inkazimulo yayo yabonisa yokuntuleka njalo ubuthongo lapho indoda kukhawulela ekuphumuleni kwakhe izinyanga ezimbalwa.

Muva nje, i-University of Texas Ucwaningo lwenziwe. Izibalo zikhombe ukuthi izinhlelo izakhamuzi, ngubani ngoba 7 nobusuku zilandelana ayitholanga lemali edingekayo ubuthongo, kwadingeka izinguquko zofuzo. iziphazamiso ezinjalo kuholele ukuthuthukiswa nezinkinga zempilo ezingathí sina. Lokhu isifo senhliziyo, ukukhuluphala, ukukhohlwa.

Ngakho-ke, abantu balala amahora 6 ngosuku, futhi ngezinye izikhathi kancane, kufanele siqaphele ingozi kuwo adalule ngemizimba yabo.

Izizathu bikho unomphela ubuthongo

Ukuze ukuntula ebusuku ukuphumula kungaholela kokubili izici zangaphakathi nezangaphandle. Izizathu yangaphakathi izinkinga ezihlukahlukene buyinkimbinkimbi. Kodwa ngaphandle izimo ezihlukahlukene ukuthi ungavumeli isikhathi ukuya ubuthongo noma ukuphumula.

Cabanga zezici eziyisisekelo kakhulu ngokuvamile iholela lo mkhuba yokuntuleka njalo ubuthongo.

Izizathu ubuthongo eliphansi ubusuku:

1. Ukucindezeleka. Lena yimbangela ejwayelekile kakhulu zokuzilibazisa engaphelele. Ubunjalo ukuqwasha amanga izinkumbulo, izinkinga ezingemnandi emsebenzini noma ekuphileni kwami mathupha, zezimali noma ehlelwa yinhlekelele zokudala. Lezi izici eziholela ukwehla zokukhiqiza emzimbeni kwe-melatonin (hormone ukulala). Kunalokho, it kwandisa Kuhlanganisa adrenaline. Lokho kuholela overstimulation isimiso sezinzwa ibangele izinkinga ngilale.
2. Isifo sengqondo. Ngezinye izikhathi ukuqwasha siyefana ngeziphambeko ahlukahlukene. Kungase kubonise ukuthuthukiswa komzimba sengqondo, neurosis, iziyaluyalu esilawulayo, ukucindezeleka isikhathi eside.
3. izifo bokuphila. Isikhathi esining impela babangela ukuqwasha abantu asebekhulile. Nakuba asigomekile kulezi pathologies ngisho nezingane. Lesi sifo, kungaba kubi kakhulu kusihlwa noma ebusuku. Lokhu kuvimbela ukuwa okusheshayo elele. Ngezinye izikhathi izimpawu ezingemnandi ngibenze uphapheme ebusuku. Ngokuvamile, ukuntuleka njalo ubuthongo kuphakama ngokumelene lezi zifo ezilandelayo: diathesis, enuresis, angina, imilenze ukubuyisa syndrome, ukuhluleka hormone, izifo ngisho namalungu (arthrosis, samathambo), umfutho wegazi ophakeme, obstructive elele singathatha.
4. Ukwehluleka isigqi yemvelo. Zonke simiso sabantu ahlelwe ukuze esikhathini kusuka-8 kuya kwezingu-10 pm izinqubo ezenzeka emzimbeni, qala sokuhudula izinyawo lesi. Lokhu kuholela yokuthi umuntu ephumula futhi ezumeka. Uma isikhathi eside okwamanje indiva futhi umuntu uhlala ngesikhathi esifanele ukulala, kukhona ukuphazamiseka isigqi yemvelo. Ngenxa yalokho, abantu uqwashile eside waphendukela embhedeni futhi akakwazi ukulala.

Izimpawu main

Ngo yokuntuleka njalo isimo ubuthongo umuntu kancane like utshwala ukudakwa. Lo muntu ukozela ezahlukene, kungase kuvele ukusangana, ngisho ukudideka.

Odokotela aphathe lesi simo njengoba isifo - inkinga yokulala. Umzimba akakwazi alulame ngokugcwele. Lokhu kuholela uchungechunge yokuphazamiseka ezingezinhle. Eyokuqala kubonakala ekubukekeni, isimo jikelele kanye nesimo abantu yokuntuleka njalo ubuthongo.

Izimpawu ezithinta isimiso sezinzwa:

• inattention;
• ukucindezeleka nokunganaki;
• ukucasuka;
• emotionality anda (izinyembezi ezingenangqondo noma uhleko akulungile);
• ukungakwazi ukugxilisa ingqondo;
• ehle amakhono lolwazi (ukucabanga, inkulumo, inkumbulo).

Izimpawu nokungalali, ezithinta ukubukeka:

• ukuvuvukala Isivalo;
• amaprotheni iso ububomvu;
• paleness noma umbala engowenhlabathi;
• kumiswa tindilinga amnyama ngaphansi kwamehlo;
• ngempela okungekuhle.

Izimpawu ezithinta izinhlelo omzimba:

• isiyezi, ubuhlungu bekhanda;
• Oqala ukungezwa aze agcine ukusebenza ipheshana wokugaya ukudla (uhudo, ukuqunjelwa);
• isicanucanu, ukubuyisa;
• exacerbation of noma ezinezifo ezingamahlalakhona;
• kwehle amasosha omzimba;
• ezifweni ukuba imikhuhlane.

Yini ebangela nokungalali

Lesi simo siyingozi. Phela, umzimba ungase uzame isinxephezelo yokuntuleka ukuphumula. Ngamanye amazwi, umuntu angakwazi ukuzumeka nganoma yisiphi isikhathi, kungakhathaliseki ukuthi usemsebenzini noma ngenkathi ushayela.

Nokho, lesi akusona isici ezimbi zodwa, elikwaziyo kubangele ukuntula njalo ubuthongo. Imiphumela yokungazinaki iziqondiso wokuphumula eside Ingaba yinto engathí sina kakhulu.

Odokotela bahlola ngokucophelela ngalesi simo, baphikisa ngokuthi yokuntuleka njalo ubuthongo uyakwazi avuse:

• unhlangothi;
• ukukhuluphala;
• sikashukela;
• thuthuva Serious memory (nokulahlekelwa kwezicubu ubuchopho);
• a esibuthaka sokuzivikela ezifweni;
• nesenzakalo yesifo senhliziyo;
• webele Oncology noma wamathumbu;
• Inkinga abanomfutho wegazi ophakeme;
• komzimba okungamahlalakhona;
• ukuvela ukucindezeleka.

Izincomo on ubuthongo inhlanzeko

Manje njengoba siyazi ukuthi yini ebangela ukungabi njalo ubuthongo, ake sibheke indlela ukuqeda lesi simo.

Ekuqaleni, hlola imihlahlandlela esiyinhloko ubuthongo kwenhlanzeko:

1. Khetha umantilasi ukuthi ine rigidity ophansi.
2. Sebenzisa umcamelo ongaphakeme.
3. Underwear nezingubo zokulala kufanele kwenziwe izindwangu zemvelo.
4. Ukuphungula ezizihluphayo (iwashi umkhaza, okusalungiswa, a agqoke inzwa electronic).
5. Gwema sokulala ukubukela amabhayisikobho noma ukufunda okuqukethwe engakhi izincwadi.
6. 3-4 amahora ukuphumula wokudeda imikhiqizo caffeine (amandla, itiye nekhofi).
7. 2 amahora ngaphambi kokulala ungadli esindayo, ukudla okunamafutha.
8. Lala embhedeni wakho kungakapheli amahora 10-11 kusihlwa.

izindlela Main yokwelashwa

Uma zonke izimpawu zibonisa ukuthi uye wahlakulela yokuntuleka njalo ubuthongo, yini okufanele uyenze esimweni esinjalo? Ekuqaleni kumele kuqedwe imbangela yalesi simo.

Ezimweni eziningi, izilinganiso elandelayo ukuze uthuthukise nobuthongo:

1. Ngokuphelele ukuqeda sokuthatha isithongwana.
2. Zama ukuhambisa ngaphezulu emini (uhamba, zifezeke).
3. Ngaphambi iholidi ukuze afeze izinqubo ukuthi ongaqeda ukungezwani (yokubuka amabhayisikobho ezihlekisayo, umculo elithambile, okugeza okuphumuzayo).
4. Qiniseka pholisa ekamelweni ngaphambi kokulala.
5. Zama ukuya embhedeni ngesikhathi esifanayo.
6. Ungasebenzisi utshwala ukuzumeka. Inikeza eqinile futhi ukuphumula.

Uma izinkinga ezingokwengqondo noma bokuphila umsuka yokuntuleka njalo ubuthongo, kubalulekile ukuze ujike ochwepheshe. Ukuze labo bantu abangenalo imbangela ezisobala ubuthongo abampofu, kufanele ahlolwe ngokugcwele.

amakhambi abantu

Akufanele ukushaye indiva zokupheka lasendulo.

Ekulaleni futhi lokuphumula okuphelele anganikeza lezo zimali:

1. Tincture pion (10%). Kunconywa ukuba baphuze kathathu ngosuku ukuze 30 amathonsi inyanga engu-1.
2. itiye Green ngoju. Kufanele kudliwe nsuku zonke, mhlawumbe ngaphambi sokulala.
3. ubisi olufudumele ngoju. Lona omunye izindlela ezinhle kakhulu normalizing ubuthongo ebusuku. Kunconywa ukuba baphuze 1 ingilazi isiphuzo ngaphambi sokulala.

Uma zonke Kulezi zindlela ezingenhla, musa bayosiza ekumiseni iholidi, ungase badinga usizo lodokotela ekhethekile. Ngakho-ke, bonana nodokotela wakho, ngubani ziyoyizwa yokwelapha ezanele.