Yintoni na ukulala nococeko? Lala lococeko Funda uthole

Yiyiphi imithetho kufuneka ilandelwe ukuze ngokuhlwa ulale iye yaba lula yaye isiganeko zendalo? Indlela ukubeka umntwana ngaphandle ekhala neenyembezi? Indlela ukutshintshela umsebenzi emini kunye nabanye ngoxolo ebusuku? Yonke le mibuzo ziya kuphendula isebe efanelekileyo amayeza - ubuthongo nococeko.

le nkcazelo

Yintoni na ukulala nococeko? Le yinkalo emithi elinoxanduva lokuphuhlisa izenzo ukuba kuqheleke ubuthongo, ngokunjalo ukufunda ifuthe lokusingqongileyo empilweni kunye biorhythms zendalo. Iingxaki ezinxulumene ngokuhlwa nzima nokulala, eke ebusuku ngesiquphe, ukunyuka kakhulu kusasa, ulondolozo lwamandla kunye amathayara imini yonke, jonga kweli candelo yamayeza. izifundo Lala lococeko imikhwa yabantu, kusasa nangokuhlwa yakhe izithethe, naziphi na izenzo nabancedi bakhe ukulala kakhulu kwaye ngoxolo, oko kukuthi, zonke izinto eziphembelela inkqubo ukulala ebusuku oqhelekileyo ngayo.

Kukho amacandelo ezine eziphambili ezichaphazela umgangatho ebuthongweni;

- Age.

- isingqisho lomzimba.

- izizathu Stressoobrazuyuschie.

- Reaction kunye arhente zentlalo (inicotine, caffeine, utywala).

yobudala

indima enkulu iingxaki ubuthongo edlala ubudala. Ngokuqhelekileyo yi elishumi sesihlanu eke rhoqo ebusuku ziyaqheleka, kuba ekuhambeni kweminyaka, iphupha zangaphandle. ubuthongo Okukhona rhoqo kuphazanyiswa ebusuku kuloo mntu, kokukhona kusenokwenzeka ukuba kusasa ukuba uza kuba ukhuko listless kwaye ediniwe. Nezihlandlo yokuvusa ngesiquphe kuchatshazelwa ezinye izizathu ezibangela ukukhuthazwa luvo. Umzekelo, ukusetyenziswa iziselo ezinxilisayo nje ngaphambi kokuba balale kunokubangela ibhabhalaza wobusuku. Ukutyhubela iminyaka, ubuthongo nococeko ngokuya kubalulekile ukuba umntu.

isingqisho diurnal

Yonke ukukwazi kwethu ukuphila kuxhomekeke umjikelo ezingamashumi amabini anesine ngeyure. Into ebalulekileyo, ntoni ngeliphi ixesha lemini umntu ezingalweni Morpheus. Ubukhulu ezinzile nesingqisho yayo lomzimba, ubuthongo nzulu kunye elithozamisayo ngakumbi. biorhythms yendalo kuphazanyiswe eziliqela yezizathu: emva ngemihla, ukuguqulwa inkunkuma eqhelekileyo ye ixesha lokuphumla le ebusuku, umthambo, ukunqongophala nokhuselo ukukhanya. Olu khetho kwakhona ezinxulumene imimandla ixesha yokuwela phakathi nohambo, iiyure emini elide kunye emvuselelweni ikhompyutha nje phambi kokuba ndilale.

izinto Stressoobrazuyuschie

Imithombo ukuphazamiseka kunokuba ezahlukahlukeneyo yezizathu. Umzekelo, ixesha lokwenziwa iingxelo kunye neeprojekthi, iingxaki emsebenzini, iingxaki zentsapho, iimviwo. Zonke ezi ngxaki ngemihla uphazamise ukuphumla kunye nokulala. Ukuze sinda la bunzima, Kakade, kuthatha ixesha - akukho nje akukho ezinye iindlela. Ukuba umntu esetyenziswayo isebenze de kube sebusuku kwaye umkhwa kwangoko phambi ukuwa yokucinga belele malunga ngeziganeko emini, nje akakwazi kwaoko ukuya abanye efanelekileyo.

Lala nococeko kubandakanya uphuhliso isithethe bokulala, ngamnye lomntu ngamnye. Le ulandelelwano elithile amanyathelo, leyo sokuyivula imo esebenzayo emzimbeni uphaphama kwimo yokuphumla kunye ukuphumla. Umntu ukunceda liqulunqa uluhlu ukugeleza ngamnye imini ezingakhiyo kunye neendlela ukuba basebenze nabo. Umntu - ibhafu yamanzi ashushu okanye iyure enesiqingatha ukufunda incwadi umdla, umntu - ukumamela yakho iingoma zomculo oyithandayo. Isisombululo Universal bonke ayikho. Enye isiqwenga cebiso: idini yokwenza lokulala, umntu kufuneka ukugcina umkhondo ixesha. Oku kuya ukubacaphukisa kwaye ekukruqulayo. Kulungile ixesha kwi kokukhathazeka ngokucinezela kwaye uzinike imizuzwana embalwa ukuchulumacha kuphole.

Ukubuyisela imikhosi elithile

Substances ezamkelekileyo kuluntu, ezifana caffeine, inicotine nomoya utywala nayo impembelelo umntu ngaphezu ucinga ukuba. Umzekelo, i-nicotine lugciniwe emzimbeni malunga elinesine iiyure, kunciphisa ixesha ebuthongweni kwaye kwenyusa amathuba eke ebusuku. Caffeine unalo neziphumo ezifanayo emzimbeni, kodwa ngeedosi ezincinane ngayo luthoba luvo kunye amakhulu - add. Ukususela kwixesha utywala wokuqala sleepy, kodwa kamva ikwazi ukubonelela amaphupha ecacileyo kakhulu, ukubila kunye intloko ebuhlungu. Konke oku kuya kuchaphazela umgangatho kunye nexesha lokuphumla ebusuku.

Ubuthongo, ixabiso layo

Lala nococeko kubalulekile ukuba ubomi nawuphi na umntu. Ngenxa quality enganelisiyo okanye ubungakanani ukulala kunokubangela iingxaki zempilo ezinzulu, zombini kwixesha elifutshane elide. ikhefu sinesiphene kulimaza ahlale evule amehlo kunye nemveliso.

Kufuneka ukunciphisa ixesha eqhelekileyo ubuthongo kangangesiqingatha seyure - kunye kwinqanaba lokhathalelo kwabantu uya kuwa malunga lesithathu. ukozela Chronic ezehlisa kakhulu imemori, ukukwazi ukucinga nokwenza izigqibo, lwandisa amathuba yokwenzakala emsebenzini. Long-term nokungalali ngenxa ukulala umoya (ukumisa ukuphefumla) kukhokelela kwiingxaki ezinzulu zempilo: inxeba, isifo sentliziyo, lwegazi.

Imithetho ebuthongweni nococeko

- Ukutya, ebukele umabonakude kunye zinqoze kufuneka kwenzeke ebhedini. Kungenjalo, umzimba uya kuphinda inxibelelanisa ebhedini indawo lokuphumla kunye nokulala.

- A indawo yokuphumla ebusuku kufanele kube lula yaye bekhululekile. Iqondo lobushushu Igumbi kufuneka ingadluli-24 ° C kwaye ibe ngaphantsi kwe-13 ° C. ukukhanya kwemfuneko kunye nesandi ubusuku kufuneka kuncitshiswe.

- Kuyimfuneko ukuba ukuvala amathuba yokusela emva kwentsimbi yesibhozo ngokuhlwa. isidlo ekhasa nje ngaphambi kokuba balale kungonakalisa iphupha, lo gama izimuncumuncu ukukhanya, phezu koko, ukwandisa amathuba ukulala ebusuku ngokupheleleyo kaThixo. Ukuze bazama indlala ngaphambi kokuba balale ngcono ukutya ubisi okanye ukutya carbohydrate-equlethe. Ubisi iqulethe acid acid L-tryptophan ikhuthaza ukulala lula. Lala nococeko kufuna oku kulandelayo: ukuba umntu akakwazi ukulala ungatyanga, kungcono ukuba usele iglasi yobisi kunye crackers ephantsi-fat.

- Abantu abanengxaki ukudubuleka kabukhali amandla emva umthambo, ayikhuthazwa ukuphumeza sokulala. umthambo ixesha elide kakhulu ukucwangcisela kusasa okanye emva kwemini. umsebenzi rhoqo umzimba, ingakumbi aphilileyo, umzimba kunye nokuhamba, ukuphucula umgangatho ubuthongo.

- Hlala izilwanyana le iselukhukweni inokuba ngunobangela eke rhoqo ngelixa ongaqhelekanga. Ukuba kunokwenzeka, kufuneka inike izilwanyana uthando eyahlukileyo, akukho ndawo efudumeleyo ngaphantsi yaye ofudumeleyo ukuba balale.

ubuthongo labantwana

Yonke imithetho ezingentla apha zisebenza ngokufanayo abantwana kunye nabantu abadala. Noko ke, ucoceko umntwana ukulala na ezinye iimpawu ezikhethekileyo. Ukususela umlinganiselo echanekileyo ebuthongweni kunye kuvukwe kwimo mntwana kuxhomekeke kuphuhliso yakhe ngokwasemzimbeni nangokwasengqondweni, ukuyilwa izakhono zokuthetha yaye ekugqibeleni - isilungiselela ngokupheleleyo esikolweni.

Xa abantwana, kubaluleke kakhulu ukuba ulala ngokwaneleyo. Kids ezintathu - iinyanga ezintandathu ubonisa ukulala semnadtsatichasovoy. Ekuhambeni kwexesha, ixesha ebusuku, kwakunye nezihlandlo bubuthongo emini ebegqwese lifinyele. Abantwana emithathu ukuya kwiminyaka emine unikwa kwi ukuphumla iiyure le ebusuku 10-10.5 ngosuku - Iiyure ezi-2. Abakwisikolo sabantwana ezintlanu okanye iminyaka emithandathu ubuthongo emini liye lancitshiswa iiyure 1.5, ixesha ebusuku kuhlala ingatshintshanga. Amakhwenkwe ngokukhawuleza kwasekwa ikhaliphe moya, ukuba balale. Oku kuthetha ukuba indalo iyolala kubalulekile ingakumbi ebantwaneni. A ulandelelwano ezithile amanyathelo: ukuhlamba kunye namazinyo ihlamba, ukufunda iincwadi umdla, umama Akundanganga ngobusuku uya kukwenzela utshintsho umntwana wakho ukususela kuvukwe esebenzayo lokuphumla lula nezendalo. Lala ucoceko yabantwana abakwiminyaka zabasakhasayo busenza ukuba ubukho lesingqengqelo eyahlukileyo, banzi kakhulu kwaye ukhululekile ukuba ubusuku. Imiba kunye yokuma ngexesha ulale - kokuhlala ixesha elide kwindawo enye (umzekelo, kuphela ngasekunene) kunokukhokelela ukukhubazeka yomqolo, esifubeni kunye ukakayi. Kuyimfuneko ukuba iphonononge ubulunga zokulala. Iingxowa kufuneka ubungakanani obuncinane (30h30sm) eyenziwe usiba ethambileyo okanye Lutho. Uninzi fillers ucoceko ukuba oomatrasi - Hair kunye nengca yolwandle.

isiphelo

Ngoko ke, ucoceko okulala kunye kuvukwe - yenye yezinto eziphambili engunobangela kakuhle-ntle kunye nempilo entle. Ngokulandela le mithetho ilapha ngasentla, uya kuziva kwakhula amandla kunye nempilo. Xa naziphi na iziphakamiso kufuneka akwazi ukukhetha, ngoko ngokufuthi mamela umzimba wakho kwaye akhethe okulungileyo wena.