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Ukuphuthelwa sisifo esiqhelekileyo sokulala esibonakala ngokulala okanye ubunzima bokulala. Oku kubangela ukudinwa, ukusebenza gwenxa, intloko ebuhlungu, ukuba nochuku, uxinzelelo kunye nezinye iingxaki.
Ukuba uvukile kude kube yi-2 AM, uya kuva ubunzima bokungalali. Yenye yeengxaki zokulala eziqondwa kancinci. Abantu abadala bafuna umndilili weeyure eziyi-8 ukuya kwezi-9 zokulala yonke imihla ebusuku, kungenjalo umntu unokuziva elusizi kwaye uyakugqiba ukuphosa nokulala ebhedini.
Zimbini iintlobo zokungalali ezinokuphawulwa ngokuxhaphakileyo -ukuqaqanjelwa kokulala okungapheliyo. Ukuphuthelwa okufutshane kukufutshane kwaye kuhlala kusombululeka ngaphandle konyango. Ukungalali okungapheliyo kuphazamisa ukulala okwenzeka ubuncinci ubusuku obuthathu ngeveki, eyona ndlela imbi ngakumbi.
Olu hlobo lokungalali ngokwaneleyo lubangelwa yimikhwa yokungalali kakuhle, ukutshintsha kobusuku, kunye nezinye iingxaki zeklinikhi. Makhe sijonge ezona zilungiso zilapha phezulu zaseIndiya zokuphelisa ubuthongo.
1. Thatha ibhafu eshushu
Ukuhlamba ishushu iiyure ezimbini ngaphambi kokuba ulale kunokuba luncedo kakhulu ekunyangeni ukulala. Uhlolisiso lufumanise ukuba abasetyhini abanobuthongo abahlamba ngamanzi ashushu malunga nemizuzu engama-90 balala ngcono kakhulu kunabo bangenalo. Ibhafu eshushu ihlaziya umzimba wakho kwaye ithomalalise iziphelo zemithambo-luvo.
- Yongeza amathontsi ambalwa weoyile efanelekileyo njenge-chamomile, i-rosemary okanye i-lavender yeoyile emanzini okuhlamba.
2. I-Apple Cider Vinegar
Iviniga ye-Apple ineeasidi zeamino ezisusa ukudinwa. Kuyanceda ekwaphuleni ii-acid ezinamafutha ezikhupha i-tryptophan. Oku kuya kulawula umjikelo ofanelekileyo wokulala.
- Xuba iitisipuni ezi-2 ze-apile cider iviniga kunye nobusi kwiglasi yamanzi ashushu.
- Sela lo mxube ngaphambi kokuba ulale.
3. Amanzi eFenugreek
Ukusela amanzi e-fenugreek yonke imihla akuyi kunceda kuphela umzimba ukuba usebenze kakuhle kodwa kuya kukhuthaza ukulala okungcono. I-Fenugreek yaziwa ukunciphisa ukungalali, unxunguphalo kunye nesiyezi.
- Gcoba itispuni sembewu yefenugreek kwisitya samanzi. Yishiye ubusuku bonke.
- Hluza la manzi uze uwasele yonke imihla.
4. Ubisi olushushu
Ukusela ubisi olufudumeleyo ngaphambi kokuba ulale sisisombululo esifanelekileyo sokuphumla ingqondo nomzimba wakho. Iqulethe i-tryptophan ekhuthaza ukulala kakuhle.
- Bilisa iglasi yobisi kwaye udibanise itispuni lesinamon powder kuyo.
- Sela ngaphambi kokulala.
5. Iibhanana
Ibhanana iluncedo ekulweni ukuphuthelwa nezinye iingxaki ezinxulumene nokulala. Inezimbiwa ezinjenge iron, calcium kunye ne potassium ezikhuthaza ukulala kamnandi.
- Yitya ibanana phambi kokuba ulale okanye ungayifumana njengesaladi exutywe nobusi.
6. Iti yeChamomile
Iti ye-Chamomile sisixhobo esaziwayo ekhaya sokulalisa. Ukonwabela ikomityi yeti ye-chamomile kuya kubangela ukulala kunye nokuphumla.
- Bilisa ikomityi yamanzi kwaye ungeze iintyatyambo ze-chamomile kuyo.
- Yinyuse imizuzu emi-5 emva koko uxinxe kwaye uyisele ngaphambi kokulala.
7. Isafron
I-Saffron inokunyanga ukuphazamiseka kokulala njengokungalali ngenxa yeempawu zayo zokuthomalalisa ezinobulali ezinceda ukuphumla kwimithambo-luvo kunye nokuzola ingqondo yakho.
- Thambisa imisonto emibini yesafron kwindebe yobisi olufudumeleyo kwaye uyisele ngaphambi kokulala.
8. Imbewu yeKumin
I-Cumin sisipayisi sokutya esineepropathi zonyango ezinokubangela ukulala. Ikwanceda ekwetyisweni okufanelekileyo.
- Ungazenzela ikomityi yeti ye-cumin okanye ungaxuba itispuni enye ye-cumin powder kwibhanana ecoliweyo kwaye uyitye ngaphambi kokuba ulale.
9. Amanzi aManzi
I-Aniseed sisiqholo esihle esipholisa umzimba wakho kwaye sinyange ukungalali kakuhle. Isetyenziswa kwizitya zokupheka kwaye iyakusindisa kwiziphumo ebezingalindelekanga zamayeza.
- Gcoba icephe le-aniseed kwiglasi yamanzi.
- Hluza amanzi emva kweeyure ezimbini kwaye usele.
10. Sithandwa
Ubusi bunamandla okukubeka ebuthongweni ngokukhawuleza nje ukuba ubusebenzise. Ubusi bendalo eluhlaza bunceda ekunyangeni ukungalali njengokulala.
- Xuba ubusi ngamanzi ashushu kwaye usele lo mxube ngaphambi kokuba ulale.
Izibonelelo ezi-12 eziphezulu zezeMpilo zoBusi obuKrwada obungazi
11. Iti yeeHerbal
Iitreal herbal ziyanceda ekukhuthazeni umgangatho wokulala ongcono kwaye ke ziyasebenza kakhulu ekunyangeni ukulala. Iti yemifuno ivelisa ubushushu emzimbeni, yiyo loo nto imenze umntu ozele.
- Sela nayiphi na iti yemifuno njenge-chamomile okanye iti eluhlaza phambi kokuba ulale.
Yabelana eli nqaku!
Ukuba ukuthandile ukufunda eli nqaku, yabelana nabahlobo bakho abasondeleyo.
KWAKHONA FUNDA: Unyango lweNdalo ye-10 yeNdalo yeNtlungu yesithende