Abaqhubi abaqhuba rhoqo imoto yabo, bafumana ingozi ezibi kwiindlela kunye neendlela zedolophu. Bambalwa bayazi ukuba malunga ne-20% yeengozi ezenzeka ngenxa yokulala komqhubi emva kwesondo. Ngaba ungayi kulala evili kwaye ulondoloze ubomi kuwe nabanye abasebenzisi bendlela?
Kutheni ufuna ukulala ngexesha uqhuba?
Izizathu zokulinda ukulala emva kwesondo zingabininzi. Ukuphelisa le ngxaki, kufuneka uyiqonde. I-Somnologists zibiza izizathu eziphambili:
- Ukungahlali kubuthongo obunjalo, ngenxa yokuba umzimba uhlangabezana noxinzelelo olunzima .
- I-Narcolepsy iyisifo sengqondo esingalala kuyo ingqondo.
- I-Hypersomnia sisifo sesistim se-nervous.
- I-Apnea - ukunyusa okunyamekileyo ngexesha lomhla ngenxa yokuhamba kwexesha elifutshane lokuphefumula ebusuku.
- Ukuthatha unyango, ngokuqhelekileyo kunye nefuthe lokukhusela.
- Ukutshaya nokusela utywala.
- Ngexesha lokubanda, ubuthongo bunokubangelwa yi-avitaminosis, i-anemia, ukungalingani kwe-hormonal.
Awukwazi ukulala evili-iingcebiso
Abaqhubi abanolwazi abahlala beqhuba iiyure eziliqela ngexesha kwaye ngamaxesha ahlukeneyo emini bayazi ukuba balala njani kwivili. Ukuze benze oku, ngamnye wabo wazama iindlela ezininzi waza wakhetha lowo ufanelekile kuye. Kubaqalayo, banako ukucebisa, okokuqala, ukulala ubusuku obuhle phambi kwendlela kwaye ungayilungiseli ebusuku. Ukuba uziva ulele, ngoko ukulala kwisesondo akubangelwa yintlungu, yeka kwindawo yokupaka kwaye usongeze i-20-30 imizuzu. Njengomthetho, eli xesha liwanele ukuqhubeka nohambo.
Iindlela zokungalali kwivili
Ukuba usadingeka uhambe ngohambo emva kwentsuku kwaye ulindele indlela ende, ungena kwiindlela eziphathekayo ngendlela ongayi kulala ngayo kwivili ngelibusuku. Enye yeendlela ezilula kunye nezithengekayo kubaqhubi abanolwazi baqhagamshelana nomnye umhambi. Ingxoxo enomdla ifuna umsebenzi osebenzayo wengqondo. Ingxoxo edibeneyo, ixesha libaleka ngokungaboni, kodwa ungaphambukeli kwindwendwe yakho, kodwa kufuneka uqaphelisise indlela yokuhamba endleleni.
Ukuba uhamba wedwa, unako ukubeka isiselo kwiziphuzo eziqabulayo, ezifana nekhofi okanye i-tea eqinile. Oogqirha abacebisi ukusebenzisa amandla. Ngexesha elithile baya kubuyisela i-vivacity emzimbeni, kodwa baya kubangela ukubethelwa ngamandla kwi-cardiovascular system. Abaninzi abashayeli bamaloli bagcinwe ngamalungiselelo amancinci, afana nembewu yelanga, iinqatha, abaqholi, ama-candies amancinci. Baphazamisa umqhubi ukuba acinge ukuba "Hayi ukulala emva kwesondo."
Enye indlela eqinisekisiweyo yokuhlafuna i-gum, mhlawumbi i-menthol. Yaye akusiyo nje inkanuko evuselelayo, kodwa ubuqhetseba bubuchopho obucinga ukuba lixesha lokutya ukutya.
Amacwecwe, ukuze angalali emva kwesondo
Amacwecwe "amandla" aphuhliswe yizinzulu nje kuphela ukuba angalali emva kwesondo. Abantu abaninzi banyanzelekile ukuba basebenze ebusuku, kodwa akusiyo yonke into enokumelana nomthwalo onjalo. Into ehlukile yamacwecwe ayinto efanelekileyo yokusetyenziswa, ngokungafani neziphuzo ezikhuthazayo kumatshini. Njengomthetho, ziqukethe iivithamini ezahlukeneyo, i-taurine kunye ne-caffeine. Ngaphambi kohambo olucetywayo, unako ukusela iipilisi zamandla kwikhosi emva kokubonisana nodokotela. Isisombululo singahluka kwiimeko nganye kuxhomekeke kwizikhombisi ezahlukeneyo.
Xa ulawulo lwe-self-administration lufanele lulandele ngokungqongqo imiyalelo kwiyeza. Iipilisi eziqhelekileyo ziquka:
- "Modafinil";
- Longdaizin;
- "Pantocrinus."
Isongo sokulala emva kwesondo
Ukungalali emva kwesondo, izazi ziza ngeekhompyutha ezintsha. Iimarike zinamaqhosha anceda umqhubi ukuba alawule imeko yakhe. Ifowuni ifakwe kwisandla kwaye ilungisa ukuphambuka kwempendulo ye-skin-galvanic. Isongo silinganisa ukumelana kombane kwesikhumba kwaye sinquma isimo sempendulo yomqhubi. Ukuba ihla, iyunithi iya kubonisa. Ingaba lula, isandi okanye idumise. Ngale miqondiso, umntu ufunda ukuba phakathi kwemizuzu embalwa unokulala.
Umculo, ukuba ungalali emva kwesondo
Ukufakela komculo kwiimoto akudingeki kuphela ukuthuthuzelwa komqhubi kunye nabagibeli bakhe. Iifayile ezivakalayo zindlela ethembekileyo yokulwa nobuthongo xa uqhuba. Ukuphulaphula iingoma zakho ozithandayo kunokunceda ukuphucula umvakalelo wakho kunye nomsebenzi wengqondo. Unako ukubeka isitoreji endleleni kunye neencwadi zokuzonwabisa ezinomdla kunye nenqaku elithandayo, kuphela into eyona nto ayiyikuphelelwa phawu phantsi kokuzaliswa ngokuzenzekelayo. Iingoma. oya kunceda ukugcina lo msebenzi:
- BROHUG - Droppers.
- I-Valentino Khan - Ipump.
- Malaa - Bylina.
- MiyaGi & Endgame feat. Rem Digga - Ndiyathanda (Alex Fit Remix).
- I-Feder-Nkosi (i-Illona & Altuhov i-radio edit).
- East Clubbers - My Love (Dmitriy Rs & DJ Cheeful Remix).
- HVNNIBVL - Nge & & On.
- Rita Ora - Ingoma Yakho.
- Zara Larsson ft. UTy Dolla Vula - Ulungile (Goldhouse Remix).
- Amigos - Makhe Ndikuthande.
- UBenny Benassi - Uthando luya kusisindisa (uDmitry Glushkov remix).
Ukuba unemoto ekwahlukileyo, kukho enye indlela eqinisekisiweyo, njengokuba ungalali kwivili - zama ukucula, kunye nokukhala. Kweminye, le ndlela ingabonakala ingaqhelekanga, kodwa "isebenza". Ngexesha lokumemeza okukhulu, i-oksijini engaphezulu ifika kwimiphunga, ezalisa umzimba wonke. Ikhuthaza ukuvuswa kwayo kwaye yenza ingqondo isebenze ngokusebenzayo.