Ukuqwasha nokukhulelwa: okufanele ukwenze lapho ungakwazi ukulala

Ukuqwasha nokukhulelwa

Ukuqwasha ngesikhathi sokukhulelwa kuyisifo esivamile. Cishe ama-85% wabesifazane abakhulelwe baqinisekisa ukuthi ukulala kwabo kuyashintsha noma kubi ngesikhathi esithile ngesikhathi sokukhulelwa.. Futhi akuwona kuphela umthamo wesisu okwenza ukuthi ulale kabi. Izinkathazo eziningi, ukuvakashelwa endlini yokugezela, ukunyakaza kwengane kungadala ukuthi ukulala kwakho kuphazamiseke nobusuku bakho bube baphakade.

Uma uphakathi kwabesifazane abancishwa ubuthongo ngokukhulelwa, kungenzeka ukuthi uphonsa ngamandla futhi ujike. Kepha ungakhathazeki ngoba, ngaphandle kwezimo ezehlukile, ungathuthukisa ikhwalithi yobusuku bakho ngeseluleko esikunikeza kulokhu okuthunyelwe.

Izimbangela zokuqwasha ngesikhathi sokukhulelwa

Ukuqwasha nokukhulelwa

Izici eziningi ziphazamisa ukulala ngesikhathi sokukhulelwa. ezivame kakhulu yilezi:

  • Izimbangela zomzimba:  isicanucanu, isilungulela, usayizi wesisu okhulayo, ukunyakaza kwengane, ushintsho lwamahomoni, isidingo sokuchama njalo kaningi, izinga lokushisa lenyuke nomfutho wegazi. Ngokushintsha okungaka, kujwayelekile ukuthi ukulala kwakho kuphazamiseke.
  • Izimbangela zengqondo: Ukukhulelwa kuyisigaba esinamandla kakhulu ngokomzimba nangokomzwelo. Akushintshi umzimba wakho kuphela, kepha nomqondo wakho usebenza kanzima ukujwayela isimo esisha. Ukwesaba okwakho kokukhulelwa nokubeletha, impilo entsha esilindele, umthwalo wokugcina impilo entsha, amalungiselelo kanye neqiniso lokuthi ama-hormone okukhulelwa asenza sizwele kakhulu, kungaholela ezinkingeni zokuqwasha.

Yini ongayenza ukuze ulale kangcono?

  • Sungula isiko nemikhuba yokuphumula ngaphambi kokulala. Zama ukusetha izikhathi zokuphumula ezijwayelekile bese uzama imisebenzi yokuphumula ngaphambi kokulala. Funda incwadi, ulalele umculo othambile, uthole ukubhucungwa. Noma yini engakukhulula ugweme imisebenzi evuselelayo efana nekhompyutha noma iselula.
  • Yiba nengilazi yobisi olushisayo. Ubisi luqukethe i-tryptophan, i-amino acid ekusiza ukuthi ulale. Zama ukuwuthatha ungenashukela, uma ufuna ukuwenza mnandi kwenze ngoju oluncane.
  • Thola ukubhucungwa okuphumuzayo ngaphambi kokulala.
  • Gwema iziphuzo ezivusa amadlingozi njengetiye, ikhofi noma iziphuzo ezinoshukela kakhulu.
  • Thola umsebenzi womzimba emini. Ukuhlala usebenza kungakusiza ufinyelele ubusuku obukhathele kakhulu futhi umzimba wakho uzodinga ukuvuselela. Gwema ukuzivocavoca amahora amabili ngaphambi kokulala ngoba uma kungenjalo uzothola umphumela ohlukile. Imidlalo engcono kunazo zonke ongayenza ngesikhathi sokukhulelwa, inqobo nje uma kungekho okuphikisayo kwezokwelapha, ukuhamba, ama-Pilates, i-yoga, ukubhukuda noma ukuhamba ngebhayisikili. Uma ufuna ukwazi kabanzi ngezemidlalo nokukhulelwa, ungaphuthelwa lokhu okuthunyelwe engikubhalile esikhathini esedlule.

Ukukhulelwa nokuqwasha

  • Zama ukugcina ukudla okunempilo nokulinganisela. gwema ukudla okunamafutha kakhulu, okubabayo noma okusindayo okwenza ukugayeka kokulala kube nzima. Ungalala phansi usanda kudliwa ngoba kungaholela ekuphatheni kabi kokugaya ukudla. Ukulala ungadlile akusizi ngalutho njengoba kungenzeka uvuke ngenxa yendlala.
  • Ungaphuzi uketshezi oluningi ngaphambi kokulala ukugwema ukwandisa "uhambo" lwakho lokuya endlini yangasese.
  • Lala embhedeni onethezekile, unomatilasi omuhle nasekamelweni elihlanzekile, elithule nelinomoya.
  • Ulala ngohlangothi lwakho ngomcamelo phakathi kwemilenze noma okuhlanganiswe phakathi uma uhlushwa isilungulela.
  • Yenza izivivinyo zokuphefumula noma zokuphumula. Impela ezifundweni zokubeletha bakufundisile okunye.
  • Ungalokothi usebenzise izidakamizwa wedwa, ngisho nezemvelo, Noma umngani wakho noma umakhelwane enze kahle. Njalo hlola nodokotela wakho.

Ngokulandela lezi zeluleko ezilula, kungenzeka ukuthi uthole ukulala okungcono kancane. Kepha uma ungakakwazi ukulala, iya kudokotela wakho ukukukhombisa ukwelashwa okungcono kakhulu ngaphandle kokubeka impilo yakho noma yengane yakho engcupheni.

Yiba namaphupho amnandi


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.