Diza emqaleni wezihlambi zentsimbi, akukho mazwi. Sifumene into engcono kuwe-Iindlela ezingezizo ezingalaliyo ezinokukunceda ukuba ulele, ungabhabhe umqamelo.
Mamela ukubanda
Ngo-2013, izazinzulu zesomologic eUnited States zaqhuba isifundo kubantu abangama-6,000 abantu abangama-21 ukuya kwengama-45 kwaye bafumanisa ukubanda ubuchule phantse kuwo wonke ulala. Nguwe kuphela wena nokubanda kakhulu ungatsho ukuba amakhwenkwe akhubekiseAbahlobo beendlebe
Imasseurs yaseTshayina inyangwa nge-insomnia, imbise kancinci iindlebe-ukusuka kwi-lobe ukuya phezulu. Imizuzwana engama-30 yanele.
Ukwenza into
Kwibala le-chillange ephezulu kamama, kumacala omabini esipikili, ngamaqhosha athambileyo - kakuhle, isiTshayina. Abo banyuke banomthambo wasendle. Cwangcisa iindlebe kunye nemizuzu eli-3 ngamadoda amane amadoda amancinci.Ukuhlamba okufudumeleyo
Ayishushu, ifudumele. Kumanzi afudumeleyo, ubushushu bomzimba unciphisa kancinci. Xa silala, senzeka ngokufanayo. Kukho ithuba lokuba ingqondo ayiyi kufumanisa ukuba yintoni, iya kuthatha isigqibo sokuba ulala kwaye uphose ngokukhawuleza zonke iindlela zeCarotid.
Phola
Kulula ukuyithetha. Nangona kulula kakhulu ukuyenza. I-Insomnia ihlala isisiphumo sokuba usiya kwibhedi ixesha, njengomsitho ophambi komlo. Into eyimfuneko yokuba izihlunu zokuphumla. Ukwenza oku, ngokungafaniyo kuphelisa umda kwaye uphumle zonke izihlunu, okukhumbula, ukuqala kwimilenze kwaye uphele ngamehlo akho.I-fantasy
Khawufane ucinge ukuba ungohlobo oluthile lwendawo epholileyo - indlu e-Indonesia, i-hammock kwi-cottage. Okanye ukuba yikati, ozoyileyo indlwane evela kwi sweatshi yakho kwaye ngoku njengoko ifakwe iiyure ezili-12.
Akukho senzo
Bukela iifilimu zokulala, umbono ombi, bacinga kakhulu kwaye benza iimvakalelo, kwaye akunandaba ukuba kukho umntu ongamaziyo, kwaye i-da ye-da ye-da iphinde yavela kwi "Oscar". Imidlalo iya kuvalwa izizathu ezifanayo, i-adrenaline eyongezelelweyo awudingi ngoku. Kuhlala kunjalo, kodwa kungcono ukukhetha into kunye nokuhamba kancinci, oko kukuthi, umcuphi-hayi, kunye ne-non-fikhn malunga nee-hawks zeMeerkats -.Ukuginya ubisi
Ayizizo zonke iingcebiso zikaMama azinamsebenzi. Ebisi i-datday yento eninzi ebizwa ngokuba yi-tryptophan, kwaye yipilisi yendalo ethambileyo.
Ilele ...
Uyajija, ufowuna kwaye awuyiqondi isizathu sokuba umatrasi ufana ne-cobblestones. Kwaye uza kuthini zonke ezi zenzi kunye nemilenze. Kwaye ungakanani na kwaphela. Ukuncinwa kwalowo ulele ngokulandelayo (ngakumbi ukuba uyaphakama ngaphambili), makaxelele, apho uvukayo ovukayo - le yindawo yakho yokwenene. Bulala ke.Phefumla nzulu
Inhale kube kanye okanye ezimbini ukuya kwezintathu okanye ezine, zikhupha ngexesha okanye zimbini okanye zine. I-Sopi ngokuzolileyo kwaye ilinganiswe imizuzu emi-3-4, kwaye uya kuqala ukuvala ukulala.
E. Ncam
I-Inhale 4 Imizuzwana, gcina umphefumlo wakho kwimizuzwana emi-7 kunye ne-Exhale, i-exhale, i-beaver-imizuzwana emi-8. Ukuphefumla okunjalo kuyacotha kancinci i-pulse kwaye kunciphisa uxinzelelo - oko kukuthi, kunika umzimba kwiqela "ngokukhululekileyo".I-peivins
Ukusuka ekusweleni kwabo, okungathandekiyo kwenzekile, kubandakanya ne-insomnia. Udinga i-Vitamins C, D, E, E, B3 kunye ne-B6, ethatha inxaxheba ebonakalayo kwi-synthesin ye-sereotonin ye-sereotinin ye-sereotonin ye-sereotonin ye-sereotonin.
Kunye ne-magnesium
Ukuba awunayo ngokwaneleyo le nto, uya kuxelelwa ubusuku bonke kwaye uqalekise lowo wenza umqamelo apho kungakwazi ukulala khona. Kwaye emva kwedosi entle ye-magnesium, ulala njenge-hamster, nkqu nakwizitena, usongelwe ngumqalosi.Nyuhai
Zilungiselele i-pad ye-fad, azalwe enamayeza owomileyo, kwaye egcina ebhedini. Ngokwesiqhelo bayacetyiswa ukuba bazalise ngevumba le-vuvender, kodwa ukuba niphathwa ngevumba lomphefumlo, emva koko enye hay iya kuhla - i-jasmine eyomileyo, iChamomile, i-chamomam, melissa kunye ne-menis. I-Oils Sandala ne-Ilang-Ilanga inika isiphumo esifanayo.
I-Pey Cheerry ijusi
Yinyani kuphela kwaye ithembekileyo, kwaye ayisiyiyo eyenziwe nge-sweeteries, iicuba kunye nenkunkuma yenkunkuma yenyukliya. I-Cherry ikwayipilisi elungileyo yokulala kwisebe.Guliai
Hayi ezitratweni (nangona kungalunganga), kodwa ekucingeleni. Vala amehlo kwaye ucinge ukuba izitrato zase-Barcentonian zifikelelwe okanye i-charkaya. Lo msebenzi wenza ukuba ubuchopho babugxile ekuvezeni indlela (kuyafuneka ukukhankanya zonke iinkcukacha!) Kwaye, ke, ukuphazamisa iingxaki ezingxamisekileyo.
Jika ixesha lokubuyela umva
Enye into ephazamisayo kakhulu, ukuba ingalali ngexesha lomsebenzi phantse ayinakwenzeka. Isiseko silula njengeebhutsi: Khumbula usuku lwakho kuzo zonke iinkcukacha kwi-oda ebuyayo ukusuka kumzuzu unyuke phantsi kwengubo. Siyathembisa, awuyi kufika kwimbuyekezo emsebenzini, indlela yokuphuma.Vula iwindow
Izazinzulu zide zivavanye ukulala kwaye zibonakala ngathi sele zivumile ukuba iqondo lobushushu elifanelekileyo lokulala liyi-18-22. Nasebusika kumagumbi ethu, ngokufuthi apho kushushu khona. I-theripine yokuphakamisa isombulula ingxaki kunye nobushushu kunye nomoya omtsha.