Indlela Yokugwema Amaphupho Amabi

Indlela Yokugwema Amaphupho Asebusuku: Amasu asebenzayo okuba nokulala okunokuthula

Amaphupho amabi yinto engajabulisi engaphazamisa ukuphumula nenhlalakahle yethu. Ngenhlanhla, zikhona amasu asebenzayo ⁢ukuvikela kanye nokugwema lawa maphupho amabi, okusivumela ukuthi sijabulele⁢ ukulala okunokuthula nokuzolile. Kulesi sihloko, sizohlola amasu namathiphu ahlukahlukene asekelwa izifundo zesayensi ⁤nochwepheshe, azosisiza ukuthi sigweme amaphupho amabi. Uma ufuna ⁤isixazululo⁤ sokuqeda lezo zithombe eziphazamisayo neziphazamisayo phakathi nobusuku ⁤, qhubekela phambili ukuze uthole ukuthi ungawagwema kanjani amaphupho amabi. ngempumelelo futhi uthuthukise ikhwalithi yokuphumula kwakho.

Ukuqonda amaphupho amabi: Ziyini futhi kungani zenzeka?

Ngaphambi kokubhekana namasu okugwema amaphupho amabi, kubalulekile baqonde ukuthi bayini y kungani zenzeka. Amaphupho amabi ahlukumeza kakhulu futhi aphazamisayo aveza imizwa yokwesaba, ukukhathazeka noma ukwethuka okukhulu. Zenzeka phakathi nesigaba sokulala se-REM futhi zingabangelwa izici ezihlukahlukene, njengokucindezeleka, ukukhathazeka, ukuphazamiseka kokulala, ukusetshenziswa kwezidakamizwa, noma ngisho nemithi ethile. Thola isizathu esiwumsuka ⁤amaphupho ethu amabi kungaba yisinyathelo sokuqala ⁤ ukuwavikela.

Sebenzisa isimiso sokulala esinempilo: ⁤ Isici esibalulekile ⁢ekuvimbeleni amaphupho amabi

A rutina de sueño saludable Kubalulekile ukukhuthaza ukuphumula okuzolile futhi uvimbele ukwenzeka kwamaphupho amabi. Ukumisa izikhathi zokulala nokuvuka njalo, ukugcina indawo evumelana nokulala, nokugwema imisebenzi evuselelayo ngaphambi kokulala ezinye zezinqubo eziwusizo. Ukwengeza, kuyanconywa relajarse ⁣ ngaphambi kokulala usebenzisa amasu anjengokuzindla, ukuphefumula okujulile noma ukulalela umculo opholile. Ukusebenzisa isimiso esifanele sokulala kungasisiza ukuba sinciphise ukucindezeleka nokukhathazeka, izinto ezingase zibangele amaphupho amabi.

Gwema izinto ezibangela amaphupho amabi: Indlela yokulawula indawo yethu kanye nolwazi lwethu

Izikhathi eziningi, amaphupho amabi ahlobene nezisusa ezingezinhle ezikhona ekuphileni kwethu kwansuku zonke Ukugwema lezi zimbangela kungaba isu elisebenzayo lokuvimbela amaphupho amabi. Lawula indawo yethu, ukugwema amabhayisikobho noma izinhlelo zethelevishini eziphazamisayo ngaphambi kokuyolala, ukunciphisa ukudla neziphuzo ezivuselelayo, kanye nokugcina indawo ezolile nephephile ekamelweni lethu kuyizinyathelo ezithile okumelwe zicatshangelwe. Ngaphandle kwalokho, hlaziya okuhlangenwe nakho kwethu okungokomzwelo futhi ukuthatha izinyathelo zokulawula ingcindezi nokukhathazeka ngendlela efanele kungaba ukhiye wokugwema amaphupho amabi.

Ngamafuphi,⁤ gwema amaphupho amabi Kungenzeka uma silandela uchungechunge lwamasu namasu asekelwa isayensi kanye nolwazi lochwepheshe bokulala. Kulesi sihloko, sixoxe ngokubaluleka kokuqonda amaphupho amabi, ukusebenzisa isimiso sokulala esinempilo, nokugwema izibangeli ezingase zikhuthaze ukwenzeka kwawo. Khumbula ukuthi umuntu ngamunye uhlukile, futhi lokho okusebenza kwabanye kungase kungasebenzi kwabanye. Uma amaphupho amabi ephikelela futhi athinte kabi izinga lakho lempilo, kuyatuseka ukufuna usizo lochwepheshe bokulala. Ungavumeli amaphupho amabi aphazamise ukuphumula nokuphila kahle kwakho!

1. Izimbangela ezivamile zamaphupho amabi lapho ulele

Amaphupho amabi ngesikhathi sokulala Kungaba okuhlangenwe nakho okucindezelayo nokuphazamisayo kunoma ubani. Nakuba zivamile, kubalulekile ukuqonda izimbangela zazo ukuze uzigweme. Kulesi sihloko, sizohlola izimbangela ezivame kakhulu zamaphupho amabi nokuthi singawavimbela kanjani.

Estrés emocional: Ukucindezeleka ngokomzwelo kungenye yezimbangela eziyinhloko zamaphupho amabi ngesikhathi sokulala. Kubalulekile ukukhomba nokubhekana nokucindezeleka ngokomzwelo ezimpilweni zethu ukuze sikuvimbele ukuthi kungabonakali ekuhlangenwe nakho kwethu kwasebusuku.

Ukudla nemithi: ⁤Okunye ukudla nemithi ⁣kungakhuphula amathuba okuba namaphupho amabi ngesikhathi ulele.⁤ Isibonelo, ukusetshenziswa ngokweqile kwe-caffeine, ikakhulukazi ngaphambi kokulala, kungaphazamisa indlela yethu yokulala futhi kubangele amaphupho acacile kanye nokwethusa.⁣ Ngokufanayo, imithi ethile, njengamaphilisi okucindezeleka noma ⁣umfutho wegazi ophezulu, ingaba nemiphumela engemihle emaphusheni.⁤ Kubalulekile⁤ ukucabangela ukuthi yikuphi ukudla esikudlayo nokuthi yimiphi imithi esiyiphuzayo ukuze sigweme ukuvela kwamaphupho amabi.

2. Ukubaluleka kwendawo ezungezile ukuvimbela amaphupho amabi

Indawo⁤ esilala kuyo ine- umthelela omkhulu eqophelweni lokulala kwethu kanye nokubukeka kwamaphupho amabi. Ukudala indawo evumela ukuphumula kubalulekile ukuze ugweme lezi zinto ezingemnandi ebusuku. Izinga lokushisa elanele, ukungabikho kwemisindo ephazamisayo nokukhanya okufiphele kuyizici ezibalulekile zokuthuthukisa ukulala okuzolile kanye nokunciphisa amathuba okuba namaphupho amabi.

La izinga lokushisa yegumbi idlala indima ebalulekile izinga lokulala kwethu. Kubalulekile ukugcina izinga lokushisa elinethezekile, elingaba ngu-18-20 degrees Celsius, njengoba ukushisa noma ukubanda okukhulu kungaphazamisa ukuphumula kwethu futhi kubangele amaphupho amabi. Ngaphezu kwalokho, kunconywa ukusebenzisa izingubo zokulala ezinethezekile namaphijama asigcina sipholile ebusuku.

Esinye isici okufanele sicatshangelwe yi- imvelo enomsindo. Umsindo omkhulu noma ongalindelekile ungaphazamisa ukulala kwethu futhi ubangele amaphupho amabi. Ukuze ugweme lokhu, kunconywa ukusebenzisa ama-earplugs noma, ukwehluleka, sebenzisa umshini womsindo omhlophe ongavimbela imisindo yangaphandle. Ngokufanayo, ukugwema ukuchayeka emculweni onomsindo noma amamuvi asabekayo ngaphambi kokulala kungasiza ekunciphiseni amathuba okuba namaphupho amabi.

Mayelana ne⁤ umbaniKubalulekile ukudala "indawo emnyama nekhululekile" ngaphambi kokulala. Ukukhanya okunamandla kungashukumisa ingqondo yethu futhi kwenze inqubo yokulala ibe nzima, okungase kubangele amaphupho amabi. Ukusebenzisa amakhethini amnyama noma izifihla-buso kungasisiza sigcine igumbi lisebumnyameni, ngaleyo ndlela sikhuthaze indawo ekahle yokuphumula ngaphandle kweziphazamiso. Ukwengeza, ukugwema ukusetshenziswa kwezinto zikagesi ezinezikrini ezikhanyayo ngaphambi kokulala kubalulekile, njengoba ukukhanya okwenziwayo kungashintsha isigqi sethu se-circadian futhi kuthinte ikhwalithi yokulala.

3. Amasu okulawula ingcindezi nokunciphisa amaphupho amabi

1. Zijwayeze amasu okuphumula: Indlela enhle yokugwema amaphupho amabi ukufunda ukulawula ukucindezeleka nokukhathazeka ngokusebenzisa amasu okuphumula. Ezinye izinketho ezinconyiwe ukuzindla, ukuphefumula okujulile, kanye ne-yoga. Lezi zinqubo zizosiza ukuthulisa ingqondo nomzimba, ngaleyo ndlela kunciphise amathuba okuba namaphupho acindezelayo. Kubalulekile ukunikela isikhathi nsuku zonke kule misebenzi ukuze uqaphele ngempela izinzuzo futhi uvimbele amaphupho amabi.

2. Yakha isimiso sokulala: Ukugcina isimiso sokulala esivamile kubalulekile ukuze ugweme amaphupho amabi. Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Ukwengeza, gwema ukudla izikhuthazi ezifana ne-caffeine noma utshwala ngaphambi kokuyolala, njengoba zingaphazamisa ikhwalithi yokulala kwakho Futhi, qiniseka ukuthi indawo olala kuyo izolile, inethezekile futhi ayinazo iziphazamiso. Indawo ekahle izokhuthaza ukuphumula okuzolile futhi inciphise namathuba okuba namaphupho amabi.

3. Thola imisebenzi ezokuphumuza: Ukusebenzisa ingqondo nomzimba wakho ngezinto eziphumuzayo kunganciphisa ingcindezi, ngakho-ke, kunciphise amaphupho amabi. Zama izinto zokuzilibazisa ezikhiqiza injabulo nokuphila kahle, njengokufunda, ukulalela umculo opholile noma ukujabulela inkomishi yetiye eshisayo ngaphambi kokulala. Ngaphezu kwalokho, ukugwema ukuchayeka kokuqukethwe okunodlame noma okuphazamisayo ngaphambi nje kokulala ⁤ nakho kungaba nomthelela ekulaleni okupholile. Khumbula ukuthi imisebenzi ekwenza uphumule ingase yehluke kumuntu nomuntu, ngakho thola leyo ekusebenzela kangcono!

4. Ukudla neziphuzo ezingabangela amaphupho amabi

Enye yezinto ezingadala amaphupho amabi ukudla neziphuzo ezithile esizidla ngaphambi kokuba silale. Lokhu kudla neziphuzo⁤ kungathinta ⁢ikhwalithi⁤ yokulala kwethu ⁣kuvuse amaphupho acacile naphazamisayo. Kubalulekile ukukhumbula ukuthi yikuphi ukudla neziphuzo okufanele uzigweme uma sifuna ukugwema amaphupho amabi futhi silale ngokuthula.

I-caffeine iyisikhuthazi esingathinta ukulala futhi ibangele amaphupho amabi. Ngakho-ke,⁤ ⁢Ukusetshenziswa kweziphuzo ezine-caffeine kufanele kugwenywe njengekhofi, itiye, neziphuzo ezibandayo ngaphambi kokuyolala. Ukwengeza, ukuphuza utshwala kungase futhi kuphazamise ukulala futhi kubangele amaphupho amabi.⁢ Kunconywa ukunciphisa noma ukugwema ukuphuza utshwala ngaphambi kokulala.

Elinye iqembu lokudla elingabangela amaphupho amabi ukudla okubabayo nokunamafutha. Lokhu kudla kungakhuphula i-asidi yesisu futhi kubangele ukungagayeki, okungaphazamisa ukulala kwethu futhi kubangele amaphupho amabi. Ukusetshenziswa kokudla okubabayo noma okunamafutha kufanele kugwenywe sekusondele isikhathi sokulala. Kunalokho, kuhle ukhethe ukudla okulula nokugayeka kalula.

5. Iqhaza lemisebenzi engokomzimba nengokwengqondo ekuvimbeleni amaphupho amabi

Kubalulekile ukuqinisekisa ukulala okuzolile nokunokuthula. Yenza ukuvivinya umzimba njalo Isiza ukunciphisa ukucindezeleka nokukhathazeka, izici ezimbili okuhlobene ngokuqondile nokubukeka kwamaphupho amabi Ukuzijwayeza imisebenzi efana ne-yoga, ukuzindla noma ukuphefumula okujulile ngaphambi kokulala kungaba yinzuzo kakhulu ukuzolalisa ingqondo nokulungiselela umzimba ukuba uphumule kahle.

Ngaphezu kwemisebenzi yomzimba, kubalulekile ukwenza gcina ingqondo yakho isebenza emini ⁢ ukuvimbela amaphupho amabi.⁤ Ukuvuselela ingqondo ngemidlalo yengqondo, ukufunda, noma⁤ imisebenzi yokudala kungasiza ekunciphiseni ⁤imizwa engemihle kanye nokuphazamiseka kwengqondo okungase kubangele amaphupho amabi phakathi nokulala. Ukuthuthukisa ubuhlakani ‍⁢ nokufuna ukuzizwisa okuhle usuku lonke⁢ kunikela esimweni somqondo esizolile nesilinganiselayo.

Esinye isici okufanele sicatshangelwe ukugwema amaphupho amabi dala isimiso sokulala esinempilo.⁢ Ukugcina izikhathi zokulala ezivamile nokuvuka, kanye nokudala indawo ekahle yokuphumula, kunganciphisa amathuba okuba uhlangabezane namaphupho amabi kakhulu ngaphambi kokulala, njengezikrini ezikhanyayo noma ukudla okunzima, kanye Nokukhethela imisebenzi yokuphumula efana nokufunda. incwadi, ukulalela umculo opholile, noma ukugeza oshisayo kungakhuthaza ukulala okunokuthula, okungaphazanyiswa.

6. Ithonya lemithi kukhwalithi yokulala kanye namaphupho amabi

Esinye sezici ezithinta izinga lethu lokulala imithi esiyidlayo. Ezinye izidakamizwa zingathonya ikhwalithi yokulala futhi zibangele amaphupho amabi.. Kubalulekile ukuqaphela le miphumela engemihle lapho uthatha imithi,⁢ ikakhulukazi leyo ephuzwa ngaphambi kokulala.

Imithi equkethe izingxenye ezithile ingathinta umjikelezo wokulala, iguqule ubude besigaba ngasinye futhi yehlise ikhwalithi iyonke yokuphumula.⁤ Ama-antidepressants, ama-anti-anxiety, kanye nokunye okudambisa izinhlungu kungabangela amaphupho amabi., okubangela iphupho eliqhekekile futhi ngezinye izikhathi elesabekayo. Futhi, eminye imithi efana ne-beta blockers esetshenziswa ekwelapheni umfutho wegazi ophakeme noma i-cardiac arrhythmia ingaphazamisa ukulala okuzolile.

Ngoba gwema amaphupho amabi abangelwa imithi, kubalulekile ukubonisana nodokotela ngaphambi kokuthatha noma yisiphi isidakamizwa, ikakhulukazi uma wazi ukuthi unesimo sokuphupha esicacile noma amaphupho amabi Ngaphezu kwalokho, kunconywa ukuba ulandele lawa macebiso: gwema ukuphuza imithi ngaphambi kokulala, gcina indawo evumelana nokulala ekamelweni, njengobumnyama nokuthula, kanye sungula isimiso sokuphumula ngaphambi kokulala ukuze⁤ unciphise ingcindezi futhi ukhuthaze ukulala okunokuthula.

7. Izincomo zendlela yokulala enempilo engenawo amaphupho amabi

Isimiso sokulala esihle sibalulekile ukuze uqinisekise ukuphumula⁢ futhi awunamaphupho amabi. Sincoma ukuthi ulandele lawa macebiso ukuze ugweme amaphupho amabi futhi uthuthukise ikhwalithi yokulala:

1. Gcina ishejuli evamile: Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Lokhu kuzosiza ⁢ukulawula iwashi lakho langaphakathi⁣ futhi kukhuthaze ukulala okujulile, okuzolile.

2. Dala indawo ekahle yokulala⁢: Qiniseka ukuthi igumbi lakho lokulala liyindawo ethule, emnyama, nepholile. Sebenzisa amakhethini amnyama, izivimbela msindo, nezinga lokushisa elifanele ukuze ukhuthaze ukuphumula okufanele. Gwema ukusebenzisa izinto zikagesi ngaphambi kokulala, njengoba ukukhanya okuluhlaza kungaphazamisa ukukhiqizwa kwe-melatonin, i-hormone yokulala.

3. Prakthiza amasu okuphumula: Ngaphambi kokuyolala, sebenzisa imizuzu embalwa uprakthiza amasu okuphumula njengokuzindla noma ukuphefumula okujulile. Lokhu kuzokusiza ukuthi "unciphise" ukucindezeleka nokukhathazeka, izici ezimbili ezingase zibangele amaphupho amabi. Ukwengeza, gwema ukudla ukudla noma iziphuzo ezivuselelayo, njenge-caffeine noma utshwala, uma sekusondele isikhathi sokulala, njengoba kungase kuthinte kabi izinga lakho lokulala.