Iviki lesi-3 soHlelo Lokulala Lokulala Ngokushesha
Leli liviki ezintathu ohlelweni lwe-Fall Asleep Faster. Nikeza ikhono elibekwe ngezansi uzame ngesonto elilodwa. Cabanga ngalokhu ukuhlolwa kwesonto elilodwa. Zibophezele ukulandela lezi zinyathelo ezilula nsuku zonke zeviki.
Isingeniso
Okuzokwenza: Ezinye izinto ziba ukulala kwakho. Benza kube nzima kuwe ukuthi ulale futhi uvuse phakathi nobusuku.
Lawa angama-Sleep Thieves: i-caffeine, utshwala nokukhathazeka. Kuleli sonto, uzofunda ukuwagwema kusihlwa ukuze uthuthukise ubuthongo bakho futhi ulale ngokushesha. (Qaphela: I-Nicotine iphinde ibe isela elikhulu lokulala. Sisebenzisa lokho ngokuhlukana namathuluzi wokuqeda ukubhema.)
Indlela Esebenza ngayo: I-caffeine, okuyinto evuselelayo, igcina umzimba uqaphile futhi unamandla. Lokhu kuhle emini, kodwa isigamu sempilo ye-caffeine emzimbeni wakho amahora ayisithupha. Lokhu kusho ukuthi unayo i-100 mg ye-caffeine ngo-4 ntambama, usenayo i-50mg emzimbeni wakho ngo-10 ntambama. Ukusebenzisa utshwala ukuze ulale kuyokuvimbela ukuba ube nokulala okujulile kwephupho lokulala, okwenze kube lula kuwe ukuvuka ngesikhathi ubusuku. Okokugcina, ukucindezeleka kuzophazamisa ikhono lethu lokulala ngokuthumela umyalezo ebuchosheni bakho ukuthi kukhona okubalulekile okumele kwenziwe ngaphandle kokulala. Ukugwema lawa masela ebusuku kubenza bangabambeli ebuchosheni bethu nasemzimbeni futhi baphazamise ubuthongo.
Thola Ukukhuthazwa: Ukuqeda lawa maThrekhi amathathu okulala kuzokusiza ukuthi ulale ngokushesha, futhi ulale ngokuzwakalayo. Lokhu kuzokusiza ukuba ulale kangcono ubusuku bonke futhi uzizwe uvuselelekile ekuseni.
Izinyathelo
- Ayikho i-Caffeine: Umzimba wakho ungakhipha ikhofi yekhofi ngamahora angu-50. Leli sonto, ungaba ne-caffeine emahoreni ayisithupha ngaphambi kokulala. Lokhu kuhlanganisa ushokoledi kanye netiye. Umqondo wukuzitholela ithuba elihle kakhulu lokulala ubusuku bonke. Uma usujwayele ukulala ngokushesha, ungakwazi ukubuyisela kabusha ushokoledi kancane kusihlwa.
- Akukho Utshwala: kuleli sonto, ungaphuzi utshwala kusihlwa. I-ingilazi yewayini ne-dinner ifanele uma uzoba amahora ambalwa. Umzimba wakho uthatha cishe ihora ukuphuza utshwala. Lokhu kusho ukuthi uma ufuna ukuphuza izibuko ezimbili zewayini, kufanele uqedwe okungenani amahora amabili ngaphambi kokulala.
- Ukucindezeleka: Ukucabanga kakhulu ngosuku lwakho kanye nezinye izinhlobo zokukhathazeka kungaphazamisa ikhono lakho lokulala ngokushesha. Ukukhathazeka nokukhathazeka kubangela ukucindezeleka. Ukucindezeleka kukhishwa ama-hormone emzimbeni okuvimbela ukulala. Leli sonto gwema noma yikuphi ukucindezeleka ngaphambi kokulala. Uma izindaba zakusihlwa ngezikhathi ezithile zikucasula, ungayibukeli. Gwema ukwenza izingcingo ezicindezelayo nokuxoxa ngezihloko ezicindezelayo nomlingani wakho noma umlingani wakho. Cabanga ngosuku lwakho ngaphambi kokulala phansi ukuvimbela isidingo sokuyicubungula ngenkathi uzama ukulala.
Ukuzinikela: kuleli sonto ngizogwema i-caffeine, utshwala nokucindezeleka kusihlwa.
Amathiphu
- Ukugwema i-caffeine ntambama kungase kube yinselele. Okungenani, cutisa i-caffeine yakho ngokudla. Vele uphuze isigamu sekhofi noma itiye ntambama. Lolu shintsho kufanele lwenze umehluko uma uzama ukulala.
- Uma uphelelwa ukuphuza utshwala kusihlwa, zama itiye. I-Chamomile idume kakhulu ngezindawo zayo zokuphumula.
- Ngempela uqaphele ngokugwema ushokoledi kusihlwa. I-chocolate ibonisa konke okuvela kumaqebelengwane ayisikhilimu. Vele uzigweme kuleli sonto. Uzokwazi ukuphinde uphinde uphinde ulale ngokushesha.
- Utshwala oluqukethe utshwala obujwayele ukushona luzokunika ubusuku obunzima bokulala, obunganelisi. Kunalokho thola enye indlela yokuzilungiselela ukulala. Sizohlola izinkathi zobusuku ngaphezulu ngesonto elizayo.
- Uma ugxilile ebusuku noma ulale ephapheme ucabanga ngomsebenzi, zama ukubhala phansi izinto ozikhathazayo ephepheni izinsuku ezimbalwa ngaphambi kokulala phansi. Lokhu kuzokusiza ukuba uphume ekhanda lakho futhi wenze indawo yokuphumula ukulala.
Uma usuqaphele kakade i-caffeine, ukucindezeleka nokuphuza utshwala, bese uhlola kusihlwa kwakho nganoma yini enye engase iphazamise ubuthongo. Ukudla ebusuku, isibonelo, kungashintsha amaphethini akho okulala. Ukukhuthaza i-TV kungashintsha isimo somzimba wakho kusihlwa. Zama ukwenza zonke izinto zithule futhi zithule ukuze zithole ukulala ebusuku.
Khumbula, zama le khono isonto lonke ngaphambi kokuhamba phambili. Kubalulekile ukuthi uqonde leli khono ukuze ufinyelele umgomo wakho.
Nansi uhlelo lonke. Nikeza ngamunye ngamunye isonto eliqinile elilodwa-zama, bese ubuya futhi wenze okulandelayo.
Uhlelo Oluphuthumayo lwe-Fall Fall
- Ukubuka okusheshayo kohlelo lwe-Fall Sleep
- Lalela Funda Kudivayisi kuphela Kwengeziwe
- Ukukhanya Kwelanga, Ubumnyama Ubusuku (Iviki Lesibili)
- Gwema Amasela Okulala (Iviki Lesithathu)
- Isonto Likabusuku (Iviki Lesine)