Indlela Yokuphepha Amaphupha Amabi

Ungawaphepha njani amaphupha amabi: Izicwangciso ezisebenzayo zokulala ngoxolo

Amaphupha amabi ngamava angathandekiyo anokuphazamisa ukuphumla kunye nempilo yethu. Ngethamsanqa, zikho amaqhinga asebenzayo ⁢ukunqanda kunye nokunqanda la maphupha amabi, ukusivumela ukuba sonwabele⁢ ubuthongo obunoxolo nokuphumla. Kweli nqaku, siza kuphonononga iindlela ezahlukeneyo kunye neengcebiso ezixhaswa zizifundo zesayensi ⁤kunye neengcali, eziya kusinceda ukuba sigcine amaphupha amabi akude. Ukuba ujonge ⁤isisombululo⁤ sokuphelisa loo mifanekiso iphazamisayo nephazamisayo ngobusuku, funda uqhubeke ufumanise indlela yokuphepha amaphupha amabi. ngempumelelo kwaye uphucule umgangatho wokuphumla kwakho.

Ukuqonda amaphupha amabi: Ziintoni kwaye kutheni zisenzeka?

Ngaphambi kokujongana nezicwangciso zokuthintela amaphupha amabi, kubalulekile baqonde into abayiyo y kutheni zisenzeka. Amaphupha amabi akhathaza kakhulu kwaye aphazamise amaphupha avelisa iimvakalelo zoloyiko, ixhala okanye uloyiko olukhulu. Zenzeka ngexesha lesigaba sokulala se-REM kwaye zinokubangelwa zizinto ezahlukeneyo, ezinjengoxinzelelo, ixhala, ukuphazamiseka kokulala, ukusebenzisa iziyobisi, okanye amayeza athile. Chonga oyena nobangela ⁤Amaphupha ethu amabi inokuba linyathelo lokuqala ⁤ukuwathintela.

Sebenzisa inkqubo yokulala esempilweni: ⁤ Into ephambili ⁢ekuthinteleni amaphupha amabi

A rutina de sueño saludable Kubalulekile ukukhuthaza ukuphumla okuzolileyo kunye nokuthintela ukwenzeka kwamaphupha amabi. Ukuseka ukulala rhoqo kunye namaxesha okuvuka, ukugcina indawo elungele ukulala, kunye nokuphepha imisebenzi evuselelayo ngaphambi kokulala zezinye iindlela eziluncedo. Ukongeza, kuyacetyiswa relajarse ⁣ ngaphambi kokuba ulale usebenzisa ubuchule obunjengokucamngca, ukuphefumla nzulu okanye ukumamela umculo opholileyo. Ukuphumeza inkqubo yokulala efanelekileyo kunokusinceda sinciphise uxinezeleko namaxhala, izinto ezinokubangela amaphupha amabi.

Ziphephe izinto ezibangela amaphupha amabi: Indlela yokulawula okusingqongileyo kunye namava ethu

Amaxesha amaninzi, amaphupha amabi anxulunyaniswa nezivuseleli ezingalunganga ezikhoyo kubomi bethu bemihla ngemihla Ukuphepha ezi zinto zibangela ukuba kube licebo elisebenzayo lokuthintela amaphupha amabi. Lawula indawo esingqongileyo, ukuphepha imifanekiso eshukumayo okanye iinkqubo zikamabonwakude eziphazamisayo ngaphambi kokuba silale, ukunciphisa ukutya neziselo ezivuselelayo, nokugcina imeko-bume ezolileyo nekhuselekileyo kwigumbi lethu lokulala zezinye zezinto esifanele siziqwalasele. Ngaphandle koko, sihlalutye amava ethu ngokweemvakalelo kunye nokuthatha amanyathelo okulawula uxinzelelo kunye nokuxhalaba ngokufanelekileyo kunokuba ngundoqo ekuphepheni amaphupha amabi.

Ngamafutshane,⁤ ziphephe amaphupha amabi Kunokwenzeka ukuba silandela uluhlu lwezicwangciso kunye nobuchule obuxhaswa yisayensi kunye namava eengcali zokulala. Kweli nqaku, sixoxe ngokubaluleka kokuqonda amaphupha amabi, ukuphumeza inkqubo yokulala esempilweni, kunye nokuphepha izinto ezinokubangela ukuba kwenzeke. Khumbula ukuba umntu ngamnye wahlukile, kwaye into esebenzayo kwabanye isenokungasebenzi kwabanye. Ukuba amaphupha amabi ayaqhubeka kwaye achaphazele kakubi umgangatho wobomi bakho, kuyacetyiswa ukuba ufune uncedo lwengcali yokulala. Musa ukuvumela amaphupha amabi aphazamise ukuphumla kwakho kunye nokuba sempilweni!

1. Izizathu eziqhelekileyo zokuphupha kakubi ngexesha lokulala

Amaphupha amabi ngexesha lokulala Basenokuba ngamava acinezelekileyo naphazamisayo nakubani na. Nangona zixhaphakile, kubalulekile ukuqonda izizathu ezisemva kwazo ukuze siziphephe.

Estrés emocional: Ukuxinezeleka ngokweemvakalelo yenye yezinto ezibangela amaphupha amabi ngexesha lokulala. Kubalulekile ukuchonga kunye nokujongana noxinzelelo lweemvakalelo ebomini bethu ukukuthintela ukuba kubonakale kumava ethu obusuku.

Ukutya kunye namayeza: Okunye ukutya kunye namayeza anokonyusa amathuba okuba ube namaphupha amabi xa ulele Umzekelo, ukusebenzisa kakhulu icaffeine, ngakumbi ngaphambi kwexesha lokulala, kunokuchaphazela kakubi indlela esilala ngayo kwaye kubangele amaphupha acacileyo kunye nokoyikisa. okanye ⁣amayeza oxinzelelo lwegazi, anokuba neziphumo ebezingalindelekanga emaphupheni.⁤ Kubalulekile⁤ ukuqwalasela ukuba kukuphi ukutya esikutyayo kwaye ngawaphi amayeza esiwathathayo ukunqanda ukubonakala kwamaphupha amabi.

2. Ukubaluleka kokusingqongileyo ukuthintela amaphupha amabi

Indawo⁤ esilala kuyo ine impembelelo ebalulekileyo kumgangatho wokulala kwethu kunye nenkangeleko yamaphupha amabi. Ukudala indawo evumela ukuphumla kubalulekile ukunqanda la mava angathandekiyo ebusuku. Ukushisa okwaneleyo, ukungabikho kwengxolo ephazamisayo kunye nokukhanya okukhanyayo zizinto eziphambili zokukhuthaza ukulala okuzolileyo kunye nokunciphisa amathuba okuba namaphupha amabi.

La ubushushu yegumbi idlala indima ebalulekileyo kumgangatho wokulala kwethu. Kubalulekile ukugcina ubushushu obutofotofo, malunga ne-18-20 degrees Celsius, kuba ubushushu obugqithisileyo okanye ukubanda kunokuphazamisa ukuphumla kwethu kwaye kubangele amaphupha amabi. Ukongeza, kuyacetyiswa ukuba kusetyenziswe izinto zokulala ezitofotofo kunye neepajama ezisigcina sipholile ebusuku.

Enye inkalo ekufuneka ithathelwe ingqalelo yi indawo enesandi. Ingxolo enkulu okanye engalindelekanga inokuphazamisa ubuthongo bethu kwaye ibangele amaphupha amabi. Ukuze ugweme oku, kucetyiswa ukuba usebenzise ii-earplugs okanye, ukusilela, sebenzisa umatshini wengxolo omhlophe onokuvala izandi zangaphandle. Ngokunjalo, ukuphepha ukuvezwa kumculo ongxolayo okanye iimuvi ezoyikisayo ngaphambi kokulala kunokunceda ukunciphisa amathuba okuba namaphupha amabi.

Ngokuphathelele i⁤ umbaneKubalulekile ukudala "indawo emnyama nekhululekileyo" ngaphambi kokulala. Ukukhanya okunzulu kunokuvuselela ingqondo yethu kwaye yenze inkqubo yokulala ibe nzima, nto leyo enokukhokelela kumaphupha amabi. Ukusebenzisa iikhethini ezimnyama okanye izigqubuthelo zamehlo kunokusinceda sihlale sisebumnyameni igumbi, ngaloo ndlela sikhuthaza indawo efanelekileyo yokuphumla ngaphandle kweziphazamiso. Ukongezelela, ukuphepha ukusetyenziswa kwezixhobo zombane kunye nezikrini ezikhanyayo ngaphambi kokulala kubalulekile, ekubeni ukukhanya okwenziwayo kunokuguqula isigqi sethu se-circadian kwaye kuchaphazele umgangatho wokulala.

3. Amaqhinga okulawula uxinzelelo kunye nokunciphisa amaphupha amabi

1. Ziqhelise iindlela zokuphumla: Indlela elungileyo yokuphepha amaphupha amabi kukufunda ukulawula uxinzelelo kunye noxinzelelo ngokusebenzisa iindlela zokuphumla. Ezinye izinto ezicetyiswayo kukucamngca, ukuphefumla nzulu, kunye neyoga. Olu qheliselo luya kunceda ukuzolisa ingqondo nomzimba, ngaloo ndlela kuncitshiswe amathuba okuba ube namaphupha acinezelayo. Kubalulekile ukunikela ixesha yonke imihla kule misebenzi ukuze uqaphele ngokwenene izibonelelo kwaye uthintele amaphupha amabi.

2. Misela indlela yokulala: Ukugcina inkqubo yokulala rhoqo kubalulekile ukuze uphephe amaphupha amabi. Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla, nangeempelaveki. Ukongeza, kuphephe ukusebenzisa izinto ezikhuthazayo ezifana necaffeine okanye utywala ngaphambi kokuba ulale, njengoko zinokuphazamisana nomgangatho wokulala kwakho, qiniseka ukuba indawo olala kuyo izolile, ikhululekile kwaye ayinaziphazamiso. Indawo efanelekileyo iya kukhuthaza ukuphumla okuzolileyo kwaye inciphise amathuba okuba namaphupha amabi.

3. Fumana imisebenzi ekwenza uphumle: Ukuhlala ingqondo nomzimba wakho ngemisebenzi yokuphumla kunokunciphisa uxinzelelo kwaye, ngenxa yoko, kunciphise amaphupha amabi. Zama izinto zokuzonwabisa ezivelisa ulonwabo kunye nokuphila kakuhle, njengokufunda, ukumamela umculo opholileyo okanye ukonwabela ikomityi eshushu yeti ngaphambi kokulala. Ukongeza, ukunqanda ukuba sesichengeni sobundlobongela okanye kumxholo ophazamisayo kanye phambi kokuba ulale ⁤kunokuba negalelo ekulaleni okuzolileyo. Khumbula ukuba imisebenzi ekwenza uphumle inokwahluka kumntu nomntu, ke fumana ezo zisebenza ngcono kuwe!

4. Ukutya kunye neziselo ezinokubangela amaphupha amabi

Enye yezinto ezinokubangela amaphupha amabi kukutya okuthile neziselo esizisebenzisayo ngaphambi kokuba silale. Oku kutya neziselo⁤ kunokuchaphazela ⁢umgangatho⁤ wokulala kwethu ⁣ kwaye kubangele amaphupha acacileyo naphazamisayo. Kubalulekile ukugcina engqondweni ukuba kukuphi ukutya kunye neziselo onokuziphepha ukuba sifuna ukuphepha amaphupha amabi kwaye silale ngoxolo.

I-caffeine sisivuseleli esinokuthi sichaphazele ukulala kwaye ibangele amaphupha amabi. Ngoko ke,⁤ ⁢Ukusetyenziswa kweziselo ezinecaffeine kufuneka kuphetshwe njengekofu, iti, kunye neziselo ezibandayo ngaphambi kokuba ulale. Ukongeza, ukusela utywala kunokuphazamisa ubuthongo kwaye kubangele amaphupha amabi.⁢ Kucetyiswa ukunciphisa okanye ukunqanda ukusetyenziswa kweziselo ezinxilisayo ngaphambi kokulala.

Elinye iqela lokutya elinokubangela amaphupha amabi kukutya okuneziqholo nokunamafutha. Oku kutya kunokunyusa iasidi yesisu kwaye kubangele ukungagayeki, okunokuphazamisana nokulala kwethu kwaye kubangele amaphupha amabi. Ukusetyenziswa kokutya okuneziqholo okanye okunamafutha kufuneka kuphetshwe kufutshane nexesha lokulala. Endaweni yoko, kuyacetyiswa ukuba ukhethe ukutya okulula kunye nokucoleka ngokulula.

5. Indima yemisebenzi yomzimba kunye nengqondo ekuthinteleni amaphupha amabi

Kubalulekile ukuqinisekisa ukuphumla nokulala ngoxolo. Yenza umthambo womzimba rhoqo Inceda ukunciphisa uxinzelelo kunye noxinzelelo, izinto ezimbini ezihambelana ngokuthe ngqo nenkangeleko yamaphupha amabi.⁣ Ukuziqhelanisa nemisebenzi efana neyoga, ukucamngca okanye ukuphefumla nzulu ngaphambi kokuba ulale kunokuba luncedo kakhulu ukuzola ingqondo kwaye ulungiselele umzimba ukuba uphumle ngokufanelekileyo.

Ukongeza kwimisebenzi yomzimba, kubalulekile ukuba gcina ingqondo yakho isebenza emini ⁢ ukuthintela amaphupha amabi.⁤ Ukuvuselela ingqondo ngemidlalo yengqondo, ukufunda, okanye⁤ imisebenzi yokuyila kunganceda ukunciphisa ⁤iimvakalelo ezingalunganga kunye nokuphazamiseka kwengqondo okunokubangela amaphupha amabi ngexesha lokulala. Ukukhuthaza ukuyila ⁢ nokufuna amava akhuthazayo imini yonke⁢ inegalelo kwimo yengqondo ezolileyo nelungeleleneyo ngakumbi.

Enye inkalo ekufuneka ithathelwe ingqalelo ukuphepha amaphupha amabi yenza inkqubo yokulala enempilo.⁢ Ukugcina amaxesha okulala rhoqo kunye nokuvuka, kunye nokudala imekobume evumela ukuphumla, kunokunciphisa amathuba okuba ube namaphupha amabi kakhulu Ukuphepha izinto ezivuselelayo kakhulu phambi kokulala, ezifana nezikrini eziqaqambileyo okanye izidlo ezinzima, kunye nokuKhetha imisebenzi yokuphumla efana nokufunda. incwadi, ukuphulaphula umculo opholileyo, okanye ukuhlamba amanzi ashushu kunokukhuthaza ubuthongo obuzolileyo nobungenasiphazamiso.

6. Impembelelo yamayeza kumgangatho wokulala kunye namaphupha amabi

Enye yezinto ezichaphazela umgangatho wethu wokulala ngamayeza esiwasebenzisayo. Ezinye iziyobisi zinokuchaphazela umgangatho wokulala kwaye zibangele amaphupha amabi.. Kubalulekile ukuqaphela ezi ziphumo bezingalindelekanga xa uthatha amayeza, ngakumbi lawo asetyenziswa phambi kokulala.

Amayeza aqulathe amacandelo athile angachaphazela umjikelo wokulala, ukuguqula ubude benqanaba ngalinye kunye nokunciphisa umgangatho opheleleyo wokuphumla.⁤ Amayeza okuthomalalisa uxinezeleko, amayeza okulwa nokuxhalaba, kunye nezinye izithomalalisi zeentlungu zinokubangela amaphupha amabi., ebangela iphupha eliqhekezayo neloyikeka maxa wambi. Kwakhona, amanye amayeza afana ne-beta blockers asetyenziswa kunyango loxinzelelo lwegazi oluphezulu okanye i-cardiac arrhythmia inokuphazamisa ubuthongo obupholileyo.

Ngokuba kuphephe amaphupha amabi abangelwa ngamayeza, kubalulekile ukubonisana nodokotela ngaphambi kokuthatha nayiphi na iziyobisi, ngakumbi ukuba uyazi ukuba unomdla wokuba namaphupha acacileyo okanye amaphupha amabi Ukongeza, kuyacetyiswa ukuba ulandele la macebiso: kuphephe ukuthatha amayeza kanye phambi kokuba ulale, gcina indawo yokulala enobubele kwigumbi, njengobumnyama kunye nokuzola, kunye misela inkqubo yokuphumla ngaphambi kokulala ukunciphisa uxinzelelo kunye nokukhuthaza ukulala okunoxolo.

7. Iingcebiso zendlela yokulala esempilweni engenamaphupha amabi

Indlela yokulala elungileyo ibalulekile ukuqinisekisa ukuphumla⁢ kwaye akukho namaphupha amabi. Sicebisa ukuba ulandele ezi ngcebiso ukunqanda amaphupha amabi kwaye uphucule umgangatho wokulala:

1. Gcina ishedyuli eqhelekileyo: Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla, nangeempelaveki. Oku kuyakunceda ⁢ukulawula iwotshi yakho yangaphakathi kunye nokukhuthaza ubuthongo obunzulu, obunokuphumla ngakumbi.

2. Yenza imekobume elungele ukulala⁢: Qinisekisa ukuba igumbi lakho lokulala liyindawo ezolileyo, emnyama, nepholileyo. Sebenzisa amakhethini amnyama, izithinteli zengxolo, kunye nobushushu obufanelekileyo ukukhuthaza ukuphumla okukuko. Kuphephe ukusebenzisa izixhobo zombane ngaphambi kokuba ulale, njengoko ukukhanya okuluhlaza kunokuphazamisana nokuveliswa kwemelatonin, ihomoni yokulala.

3. Ziqhelanise neendlela zokuphumla: Ngaphambi kokuba ulale, chitha imizuzu embalwa uqhelisela iindlela zokuphumla ezinjengokucamngca okanye ukuphefumla ngokunzulu. Oku kuya kukunceda ukuba "unciphise" uxinzelelo kunye nokuxhalaba, izinto ezimbini ezinokubangela amaphupha amabi. Ukongeza, kuphephe ukutya ukutya okanye iziselo ezivuselelayo, ezinje ngecaffeine okanye utywala, kufutshane nexesha lokulala, njengoko zinokuchaphazela kakubi umgangatho wakho wokulala.