Iingcebiso zokuphumla kobuhle bokwenyani.Amanzi ephupha Sichitha ixesha elininzi kwiiyure zethu kwindawo ehleliyo, sihleli phakathi kwamashiti neengubo kwaye sicinezelwe kwimiqamelo emikhulu. Siphulukana nolawulo lokuma kwethu kunye neentshukumo zethu kwaye sinike amaza okulala kwe-REM. Ukulala ngokwaneleyo kuyimfuneko ekunciphiseni uxinzelelo- isitshixo ekunciphiseni ukubonakala kwemigca ebusayo kunye nemibimbi. Kwaye zininzi iimveliso zeemarike kwintengiso yanamhlanje ezikudodobalisa ekulaleni nasekubuyiseni, kodwa ngaba ukulala kunokuba yeyona ngxaki?
Ukuhamba kwesiqhelo kulusu kuyaziwa ukuba kunokubangela ukutsha okunokukhokelela kwimigca kunye nemibimbi (isizathu sokuba i-yoga yobuso yakutshanje kufuneka ithintelwe). Ngexesha lokuvuka kulula ukuba uqaphele ukunciphisa ukuncipha kwakho kunye nokufixiza, kodwa asazi ukuba bubuphi ubuso esibutsalayo ebusuku (ngaphandle kokuba iqabane lakho ligqibe kwelokuba lifote!).
Ngaphandle kokucofa iisalves, nazi iingcebiso ngobuhle ezingalindelekanga ukuqinisekisa ukuba umgangatho wakho wokulala kunye nokusingqongileyo zilungele ukuphumla kobuhle bokwenyani.
1. Mamela kugqirha wamazinyo
Uxinzelelo lunokuthatha umthwalo kuhlobo lweentetho ozenzayo ngelixa ulele, kwaye ukunciphisa uxinzelelo sisizathu esikhulu sokufumana i-zzz's ibaluleke kakhulu. Ukuba uyasila, iimpembelelo zoxinzelelo ngalo lonke ixesha ushenxa ziba yinyani enzima. Ukusila kunokutshintsha kakhulu ukubonakala kobuso bakho, kubangele uxinzelelo kubuso bakho ngelixa utshintsha izihlunu zemihlathi.
Ukuba usila amazinyo, umsipha womhlathi wakho, osezidleleni zakho, uyanda. Kufana nokwenza ukuzilolonga kwezi zihlunu kwaye kunokubangela ukuba izidlele zakho zibukeke zikhulu nokuba ungumntu onqabileyo, utshilo uMark Weiss DMD, izithambiso ngokubanzi ugqirha wamazinyo eMntla Miami . Ekugqibeleni uya kuba nemibimbi emininzi kwesikhumba sakho ngenxa yokuba umlomo wakho uqala ukuwa, uyongeza.
Ngoko uthuli kula mazinyo-gada ugqirha wamazinyo owenzele wena, okanye uthathe ikhithi ye-DIY, kwaye uqale uyinxibe ebusuku.
2. Umva ungcono
Eli binzana lihlala lisetyenziswa njengesikhokelo koomama beentsana ezisandul 'ukuzalwa, kodwa licebo elilungileyo kuye nakubani na ojolise kunaphakade (nangona kungenakufikeleleka) iinjongo zolusu oluthambileyo losana. Inyaniso kukuba, xa umntu elala ngecala okanye esiswini sakhe, kukho umngcipheko okhulayo wokubangela imibimbi kulusu.
Cinga ngoku: intloko yomntu omdala inokuba nobunzima naphi na phakathi kweepawundi ezisixhenxe ukuya kwezisibhozo. Ukulala ecaleni okanye esiswini luxinzelelo oluninzi kulusu ebusweni. Kungenxa yoko le nto iintetho ziyinyani kwabaselula nabadala. Akululanga ukuba uhlengahlengise, ngakumbi ukuba ubulele kwindawo ethile ubomi bakho bonke. Inyaniso kuphela Iipesenti ezili-14 zabantu balale ngomqolo. Kwaye ngenxa yokuba ulele emqolo akuqinisekisi ukuba uya kuhlala apho ubusuku bonke.
Kungenxa yoko le nto kubalulekile ukuba utyalomali kwindawo yokubeka umqamelo ophakamisa intloko yakhe ukunciphisa uxinzelelo entanyeni. A umqamelo we-buckwheat lukhetho olulungileyo njengoko luhambelana nomzimba wakho kwaye lubonelela ngenkxaso yendalo. Kudala isetyenziswa e-Asiya, i-buckwheat pillows ivumela umzimba wakho ukuba ulale ungakhathazeki malunga nokuphosa okanye ukuguqula ikhosi yobusuku.
3. Izinto eziphathekayo
Ngelixa ukwenziwa kobuso kunento yokwenza nokubeka indawo yokulala, utshintsho kwi-pillowcase inokuba ilungile.
Zininzi izibonelelo zesilika ukulala kakuhle. I-pillowcases yesilika yindlela efanelekileyo yokuvuka engenasiphelo kusasa. Le ntengiso incinci ixabisa utyalo-mali. Uburhabaxa besilika bucekeceke kunekotoni kwaye bunokunceda ukuthintela imibimbi yokulala, kunye nokunciphisa ukucaphuka kolusu. Iintsinga zayo ezolukiweyo azikhuphi kufuma kunye neoyile yendalo njengekotoni, ishiya ulusu lwakho lubhetele. Okokugqibela, iisilow pillowcases zinokunciphisa ukukhukhumala kwasekuseni, zinika ulusu eyona nto iphambili ndivuke ngoluhlobo.
Njengomqhaphu, zininzi iintlobo ezahlukeneyo zokubalwa kwesilika kunye nomgangatho. Qiniseka ukuba utyala imali kolunye I-100% yesilika kwaye ubuncinci i-25 momme yeziphumo ezilungileyo.
4. Ubumanzi abuzi kuphela ngembiza
Ukufuma kubalulekile ukuze ulusu lwakho lube ne-hydrated entle kwaye ujongeke utyebile. Ukuphelelwa ngamanzi emzimbeni ngoyena nobangela wokuguga kolusu. Kodwa ngaphaya kobuso bakho bokuthambisa ubuso, yintoni enye onokuyenza ukugcina ulusu lunyibilikisiwe? Impendulo inokuthi ivele kwigumbi lakho elingaphantsi. Izinto zokuthambisa azenzelwanga xa ugula kuphela, kodwa ziyindlela elungileyo yokugcina okusingqongileyo kufumile, okunokwenza imimangaliso kwibala lakho.
Sebenzisa i-humidifier ephezulu kwigumbi lokulala lulongezo oluhle kwixesha lokulala kuba ijikelezisa amanzi emoyeni, ibonelela nge-hydration efunekayo ubusuku bonke. Oku kubaluleke ngakumbi ngakumbi kwabo sele bekhokelela kulusu olomileyo. Ubumanzi obongeziweyo emoyeni buya kukhanya kusasa.
5. Ngaphezu kwamanzi nje
Uninzi lwethu sele lulala kunye neglasi yamanzi ecaleni kwebhedi ukuze uhlale unamanzi. Kodwa kuthekani ukuba loo H20 inokupakisha ezinye izibonelelo zobuhle? Ngena Iphupha Lamanzi Amnandi , Ukwazisa ngoSeptemba. Ukulala kunye nobuhle ziyahambelana. Ukuba awulali, izakubonisa kwimizamo yakho yokuzilungisa, utshilo uDavid Lekach, u-CEO weDream Water.
Ubuthongo bamanzi obuthongo ubuthongo bemvelo yemixube yendalo yenziwe nge-gamma-aminobutyric acid, i-melatonin, kunye ne-5-hydroxytryptophan. Ezi zithako zisebenza kunye ukunceda umntu agcine umjikelo wokulala oqhelekileyo. Ukongeza izinto ezithile zobuhle ezinje ngeHyaluronic Acid, Bamboo, Biotin kunye neVitamin C zibandakanyiwe ukunceda ukuxhasa ulusu olusempilweni.
Ngaphandle kokufumana ucoceko lweeyure ezisixhenxe ukuya kwezisi-9 zokulala ngobusuku bonke, ezi ngcebiso zintlanu zingenabuhlungu kwaye zilula ziyathemba ukuba ziya kunceda ukukhulisa umdlalo wolusu xa ulele ubuthongo. Kwaye kuba sichitha ngaphezulu kwesithathu somhla wethu silele, kubonakala kulungile ukuba senze izinto ezininzi. Ngokuka-Lekach, singenza ngaphezulu ngelixa amehlo ethu evaliwe.
