Indlela yokuququzelela ubuthongo elungileyo? Zingaphi iiyure ubuthongo ekugcineni?

Bongeka, umsebenzi, imveliso, ukuhamba, ukuba ndlongondlongo - kuba ezi mpawu ufuna umoya ovuthuzayo crazy ubomi mihla. Thina ubuso ezininzi, abantu abaninzi-bexhobile, fleet-ukulucanda ingalucandi kubini, sizama ukwenza kakuhle ezintweni zonke, thina ngokungadinwayo pholisa na. Baphi na imikhosi ukuba uhlanga, niyageza?

umntu esebenzayo ekuhlaleni Modern Liphumle kuphela ephupheni, ke ngoko, intlalo-ntle kusinika bubuthongo okunempilo kakhulu. Zingaphi iiyure sifanele ukuba nilale? kufuneka ibe yintoni iphupha ukubuyisela ngokupheleleyo amandla ethu, yaye ngentsasa elandelayo thina sikulungele kwakhona ukuba bakuphembelele edabini kunye lokuwina aweza abaninzi ukukhathazeka?

Kutheni kufuneka umntu yokulala

Kutheni kufuneka ubuthongo usempilweni? Zingaphi iiyure ufuna ukuba luphumlo olungileyo? Eyona nto kukuba ingqondo yethu ngokoqobo ulawula zonke iinkqubo emzimbeni wethu.

Yena - intelligence wenkunkuma, yaye ngenxa yoko ke umthombo iingcamango ezintsha, izigqibo ezichanekileyo akhokelela kwimpumelelo. Unoxanduva kwimveliso ukukhanya, ke ngoko, kuba ingcaciso kunye abasabela izihlunu, kwaye ngokwasengqondweni, kunye nezentlalo.

On oko kuxhomekeke kwindawo ngokweemvakalelo, ngehlombe kunye nesimo sengqondo esihle. UMthetho iihomoni, ligqiba yobuntu, oko kukuthi phantse ichaza wedwa.

On oko kuxhomekeke nethe. Ngokomzekelo, zingaphi iiyure ufuna ukulala esempilweni, ukuze sifumana amafutha? Ngapha koko, Amerika lubonise ukuba abantu ngokukhawuleza ulale ngokwaneleyo ukuze bafumane ubunzima.

umthambo olunzulu ezininzi icekethekise ingqondo ukuya ekupheleni kosuku. Kufuneka kwakhona, kwaye oku kungenzeka kuphela ephupheni. kufuneka athathe kangakanani ubuthongo isandi ukuba ubuchopho elibuyisiweyo ngokupheleleyo? Kwenzeka ntoni kuthi ephupheni?

Kwenzeka ntoni ephupheni

Xa silele, kukho iinkqubo ezintsonkothileyo ngamandla neurophysiological kwi ngobuchopho bomntu. Wonke umntu uye weva ngalo ukuzila ezicothayo ngokwezigaba ubuthongo. Ngubani owaziyo ukuba kuthetha ntoni ukuba ngamnye kuthi?

phase ubuthongo, ngokukhawuleza, ngokucotha, enye kwaye udale i loop. Imijikelo kwenzeka omnye emva komnye, yaye ngokucacileyo, yangqineka umda ngexesha malunga nemizuzu nekhulu.

REM lubonakala ngokuba ukuhamba kwegazi ngokukhawuleza kwi zobuchopho onoxanduva inkumbulo kunye neemvakalelo, ukuba idlala indima ebalulekileyo ekubunjweni iinkumbulo. Kwesi sigaba, passivity yonke engaphandle ulele, umsebenzi uthinte kwengqondo maleko ihlala phantse isiqingatha amaza alpha esisigxina kwi EEG. Oko kukuthi, xa silele, ingqondo icakaca ulwazi ofunyenweyo imini.

Ngaphezu koko, kwesi sigaba iphawulwe ukukhululwa ngokunzulu zamadlala adrenal egazini, ukugxininiswa yokumpompoza yobuchopho kwegazi, uxinzelelo lwegazi kunye izinga intliziyo kumahlandinyuka, ukwakhiwa. Awakening REM iqinisekisa yinto enkulu.

Kwisigaba of REM amaza alpha ngokuthe Taper off, kodwa owenziwe uxhulumaniso visceral. izifundo Laboratory minyaka idlulileyo 5 lubonisa ukuba REM isigaba ummiselo kwemisebenzi visceral, okt amalungu zangaphakathi. Ekubeni neuron ayisebenzi ngeli xesha, ukuvuseleleka REM yesigaba nefuthe elibi kakhulu kwimpilo.

Ukuze siphephe uvuka kwisigaba kade, kuyimfuneko ukuba azame ukuya kwiprogram ixesha ubuthongo inani leeyure leyo iphindaphindeke 1.5. Ngokubalulekileyo, hayi kuphela indlela zeyure ubuthongo isandi, kodwa ke ubuninzi bexesha yayo 1.5.

Ungahlela njani iphupha lakho? Indlela ngaphandle yonke into enokuthintela umhla ne Morpheus? Indlela ezocela uxolo iiyure ezininzi eziyimfuneko ukuze ulale usempilweni?

Gcina i clock bokuphila

Ukuba sibekwe kulala phambi 22,00. Oogqirha Somnology bathi ixesha elifanelekileyo ukuba ndilale: ukusuka 22,00 ukuya 07,00. Wena ngokwakho uye waphawula ukuba, emva kwexesha ukuya kulala; ke ukuba awukwazi ukulala ixesha elide. Oku kungenxa yokuba udiniwe kunye perevozbudilsya kunye injabulo ukuba omnye, njengoko lokuqala ukudinwa. Kwaye ixesha lakho kufutshane ebusuku - iliphawu ukukhathala ekhulayo.

Ngako oko ke kubalulekile nje ukuba zingaphi iiyure ihlala ukuba ulale esempilweni, kodwa xa ulele. ixesha ubuthongo kufuneka kwenzeka physiologically efanelekileyo ukuyibona. Oku kubonakaliswa ukuba umgangatho ukulala liphezulu kakhulu, ukuba uqala ku 22,00. Eyona ngokukuko ubuthongo nolonwabo - eyaqala phambi zobusuku.

landela mode

Ngenxa yoko, siye safumanisa ukuba ukulala - le nto kungekho nto amancinci asingomkhwa, nto leyo maxa wambi nokungahoywa. Ukubambelela kanye yonke imithetho emiselweyo. Kufuneka ube elwe kuwe ekupheleni - le yesiqhelo.

Ntoni "esiqhelekileyo" ukuba indoda ingqiqo neurophysiological? Oku kuthetha ukuba baye bahlangabezana nophuhliso ngempumelelo kwi nje yokudala moya. Kwakhiwa reflex ukumelana - yiya ukulala ngexesha elithile.

Hayi kubaluleke kangaka, uya kulala 6, 7 okanye 8 iiyure. Indlela iiyure ezininzi ubuthongo onempilo ethatha, akunamsebenzi, kuqala kwiinto zonke, ukuba kufuneka ngexesha elifanelekileyo. Anamathele yemihla ngemihla okanye ngeempela-veki okanye ngeeholide. Kulo mzekelo, njengokutyhoboza kulingana ngexabiso kwintshabalalo yaye onke amalinge ungaya nokungahambi apha ngaphambili. Uzinzo kufuneka ibe Isaci lombutho ngokulala ubuthongo esempilweni.

Musa nditye kwaye musa yindlala

Musa ukuya kulala nenzaliseko esiswini. Kukho umthetho - ayikho ezishinyeneyo iiyure ezine zokugqibela phambi kokuba lokulala. Yitya kangangoko ufuna ukuba ulale esempilweni.

Kuba isidlo, akukho mfuneko ukucwangcisa inyama, okuneziqholo, ezinetyuwa, okunamafutha kunye ukutya eqhotsiweyo, abayi kukunika uxolo lwengqondo ngexesha lala ashiye uphawu zabo phezu kobuso kusasa. Nika bakhethe imifuno kunye nentlanzi izitya, yathamba wayipheka. Kubelula ukuwa ukutya okunesitatshi ubuthongo: okuziinkozo, casseroles, isuphu pureed semifuno kunye nokutya okuziinkozo.

Akukho mfuneko ngokuhlwa ukuba usele ikofu caffeine iziselo. Ukhokho, itshokolethi, utywala kwakhona akukho elungele ubuthongo esempilweni. ukusebenza kwabo tonic ifikelela incopho yayo iiyure ezintathu emva kokutya, nje ukuya kwinqanaba bokulala.

Musa ukuya kulala elambile. Indlala - hayi nje "ayikho umakazi wam," oko - akukho ngumhlobo Celestials Morpheus. Ayikwazi ukunyamezela yenimba yokulamba kangaka, ukuba iiyure ezininzi lokugqibela ubuthongo kwabantu bephilile. Kufuneka ukuba ziphazamisekile a wokuwa isisu engenanto, bamenze ovalelweyo, okanye iglasi iyogurt ezimuncu. A esihle, kwiinkulungwane-kuvavanywa uyinto iglasi yobisi adikidiki nobusi. A iglasi oatmeal obuhle ijusi iziqhamo ezimnandi kunye amaqunube kwakhona ukunika intuthuzelo isisu sakho uze wenze kube lula ukuba balale.

Musa ukulibala malunga sisiqalo ephupheni

Ngena ukulala kwangethuba. Nyanzela wena lokuqhawula iintsizi neengxaki zemihla ngemihla. Kangangeyure, isiqingatha seyure phambi kokuba ulale, thatha ishawari okanye ibhafu, okanye aromaseans isusa ukwenza imithambo umoya. Vala umabonwakude, ikhompyutha, okanye ufunde ngcono povyazhite. Njengengabula-zigcawu ngokuphathelele ephupheni kufuneka bakhululeke kuwe, ukuguqulela zibe kwimeko owenza.

Ukukhethwa iindlela ukuba foreplay ukulala umntu ngokupheleleyo. Khetha le ndlela ilungileyo ngokwabo ngokwenza, ukukhetha ubude intsulungeko. Hayi kubaluleke kangaka, kuya kuthatha imizuzu eli-10 okanye ama-40, iya kuba ibhafu yamanzi ashushu okanye fitochaepitie, kubalulekile ukuba oku kwabangela ukuba nesimo sengqondo esihle. Yesiko kukuba nyukela kancinci kulo mkhwa, kufuneka aqulunqe reflex conditioner - zilale emva Njengengabula-zigcawu ngokuphathelele yokulala.

iyasithuthuzela

Ephupheni, umntu ekhululekile ngokupheleleyo, yaye akukho nto kufuneka athintele kuyo ngokwenza njalo. Umandlalo kufuneka ngokupheleleyo kamnandi. Kufuneka ukhethe eyona ilungileyo umatrasi elastic ukuba zinike inkxaso eyimfuneko amagophe lomqolo. Okubaluleke kakhulu ukukhethwa-mfuma, enyanisweni inika izihlunu entanyeni okhululekileyo ngexesha ubuthongo. I ingubo kufuneka ukukhanya nemfudumalo, enkulu ngokwaneleyo. Zokulala ziya kukhethwa okhethiweyo osuka yomqhaphu okanye nelinen. Ngokufanayo, ukususela amalaphu zendalo, kufuneka kunye neeseti sangaphantsi. Kufuneka ube evakalala-kufanelekile, ngaphandle ukucudisa kwaye ngaphandle kokuphazamisa ebuthongweni wakho usempilweni. Zingaphi iiyure uyakwazi uzive ukhululekile kwimpahla close ngaphandle ngokulungelanisa imeko ngayo ngexesha lasemini? Kwakutheni ukuze yonke nobusuku chain ngokwabo nkqi ihempe kunye corset okanye wedini manqindi?

Ukuphungula ezenzeka ngaphandle

Yaziwa, abantu kunqabile kutshintsha indlela yokuma ebusuku, ukuvuka lula yaye kusasa waziva kwakhula amandla. Abo balele rough, omninzi oluvunjululweyo, ngokuba alunakuzola kunye ekujikeni, ukuvuka ekuseni, uxakwe.

Kubonakala ukuba ephupheni, kusekho ukuphendula ezenzeka ngaphandle. izandi Ezingaginyisi, ngamalangatye ukukhanya, iidrafti, thinta elele ecaleni kwebhedi nomyeni wakhe, umntwana nzima, iikati ukuba wean iintshukumo ngokuzenzekelayo. Oku kugxobha izigaba nokuxuba nokungalali, utshabalalisa ukwenzeka kwayo, kabukhali kunciphisa ubulunga bayo. Ngentsasa elandelayo, emva kokuba umntu angonwabi ebusuku yinto enzima.

Ngoko ke, zama ukufumana nophumlo olupheleleyo ubusuku bonke. Zashtorte windows ukuphelisa impembelelo intengiso ize idanyaze izibane ezidlulayo iimoto. Lungisa i windows umbhinqo oko akuzange kumthintele ipheyini ukumbakraza. Fundisa lesilwanyana sakho ebusuku ukuya ngaphandle kuwe. Ukucenga usana lwakho ukulala embhedeni wayo. Fumana poprostornee ebhedini nomyeni wam zingaphazamisi kunye nabanye.

Yilwa ne hypoxia

Ngexesha ulele, umzimba wakho uye mpilo ngokwaneleyo. Egumbini ngaphambi kokuba alale, pholisa, ungenza evuliwe kwi window ebusuku. Kunzima ukunika nobuthongo esempilweni kwigumbi ukuvaleka. Zingaphi iiyure kwi-atmosfere bhe uyakwazi kuhlala ngaphandle ingozi ngoxa ephaphile? Ke kaloku, ixesha ubuthongo ungaphoswa umoya omtsha.

Kodwa hayi overcool umoya kwelo gumbi, iqondo intsulungeko kufuneka ukususela nge-16 ukuya ku-18 degrees Celsius.

Ukwazile ulale kakuhle? Uye ukufezekisile oko ufuna? Uvuka kusasa, vuka kwangoko, musa ongenakuxoka, kwanokuba kusekwangoko kakhulu. Ingqondo yakho inxaxheba kumsebenzi ngamandla ukubonelela intsimi ayimfuneko kuyo. Sebenzisa ukuvuka kwangoko umnyele usuku ochwayithileyo. Emva asinyanzele ngokwam ukuba alale kwakhona, ndiyasaphula ngolandelelwano oluchanekileyo izigaba kunye Imijikelo ubuthongo, ngokupheleleyo bhetye niveliruete onje nzima ngendlela ubuthongo. Oku kunokukhokelela sluggishness kwi imvuselelo ezilandelayo. Musa ukuvumela imizamo yenu ibe lilize. Yoyi yaye uhlale uphilile!