iindaba

Ukuqonda Iingubo Ezinzima

Iingubo ezinde zenzelwe ukunika uxinzelelo oluthambileyo emzimbeni, zilinganisa iimvakalelo zokugonwa. Olu xinzelelo lunzulu luvuselela ukukhululwa kwe-serotonin kunye ne-melatonin, ngelixa linciphisa amanqanaba e-cortisol, ngaloo ndlela lifezekisa isiphumo sokuzola. Isiphumo kukuba umgangatho wokulala uphucuke kwaye amanqanaba okuxhalaba ancitshiswe.Iingubo ezinkulu ezithungiweyo ezenziwe ngokwezifiso zifikelela kwinqanaba elingaphezulu, zibonelela ngamava alungiselelwe wena ukuze afanele izinto ozikhethayo.

Iingenelo zoyilo oluthungiweyo oluqinileyo

Ezi ngubo, ezilukiweyo ngeqhina elikhulu, azigcini nje ngokongeza umoya ofudumeleyo nofudumeleyo kwigumbi lakho lokulala kodwa zikwaphucula ukusebenza kwalo. Izititshi ezinkulu zenza ubume obukhethekileyo obubukekayo kwaye bunobunzima obukhululekileyo. Iingubo ezinde zinokugqunywa emzimbeni wakho, zikwenze uzive ufudumele kwaye ukhuselekile. Olu lwazi lokuchukumisa luluncedo ngakumbi kwabo baneengxaki zokuxhalaba okanye zokudibanisa iimvakalelo.

Ukwenziwa ngokwezifiso ngokwezifiso ukuze ufumane amava angcono okuthuthuzela

Eyona nto ibalulekileyo kwiingubo ezinde ezilukiweyo ezenziwe ngokwezifiso kukuba zikwazi ukulungelelaniswa neemfuno zakho ezithile. Ungakhetha ubunzima, ubungakanani, kunye nombala ofanelana kakuhle nesitayile sakho kunye nezinto ozithandayo. Ubunzima obufanelekileyo kwingubo ende buhlala bumalunga ne-10% yobunzima bomzimba wakho, bubonelela ngoxinzelelo oluphakathi ngaphandle kokuziva uxinezelekile. Ukwenza ngokwezifiso kukuvumela ukuba wenze ingubo efanelana nawe ngokwenene, iphucula ukuphumla kwayo kunye nemiphumo yokukhuthaza ukulala.

Phucula umgangatho wokulala

Ukulala kubalulekile kwimpilo-ntle iyonke, kodwa abantu abaninzi bayasokola ukulala kakuhle ebusuku.Iingubo ezinde nezinobunzima ezenziwe ngokwezifiso zinika uluvo lokhuseleko kunye nentuthuzelo, nto leyo ephucula kakhulu umgangatho wokulala.Uxinzelelo oluthambileyo lunceda ukuthomalalisa inkqubo yemithambo-luvo, okwenza kube lula ukulala nokuhlala ulele ubusuku bonke. Abasebenzisi abaninzi baxela ukuba umgangatho wokulala uphucukile, kunye nobunzulu obandayo kunye nokubuyela kwimeko yesiqhelo, emva kokusebenzisa ingubo enesilinganiselo ngaphambi kokulala.

Nciphisa uxinzelelo kunye nexhala

Ukongeza ekuphuculeni ubuthongo, iingubo ezinde nezinobunzima ezenziwe ngokwezifiso zinokudlala indima ebalulekileyo ekunciphiseni uxinzelelo kunye nokuxhalaba. ubunzima bengubo inokukunceda ufumane ukuzola xa uziva uxinezelekile, nto leyo ekunika ukuzithemba nokuzinza. Nokuba ugobile esofeni ufunda incwadi okanye uphumle emva kosuku olude, ingubo ende idala indawo ethomalalisayo ekhuthaza ukuphumla.

ukuququmbela

Ukufaka ingubo yokuthunga eyenziwe ngokwezifiso, enobunzima obuphezulu, eneengubo ezinde, eneengubo ezinde, ebomini bakho kuya kuzisa amava atshintshayo. Ezi ngubo zinde azigcini nje ngokuphucula ubuhle bendawo kodwa zikwaphucula kakhulu umgangatho wokulala kwaye zinciphise uxinzelelo. Zinika ukuchukumisa okwenzelwe wena kunye nentuthuzelo kunye nobunzima obufunwa ngabantu abaninzi, zikunceda ulale uphumle ngakumbi kwaye uzive uxolo ebomini bakho bemihla ngemihla. Ukuba ufuna iindlela zokuphucula umgangatho wokulala kunye nokunciphisa uxinzelelo, cinga ngokutyala imali kwingubo yokuthunga eyenziwe ngokwezifiso.