Kutheni abantu bethetha ephupheni: Unobangela kunye nonyango lweDublochevia

Ukulala kuyinto enomdla kwaye ayikafundwa ngokupheleleyo yizazinzulu. Abanye abantu bathetha ephupheni, ngoko intombi yam yabelana nam ukuba ngamanye amaxesha oku kuyenzeka kuye. Emva koko ubonakala kuye kwicebo lamaphupha, ngokungathi litshoyo kakhulu, kodwa eneneni umyeni wakhe weva kuphela iimpumlo ezingathethekiyo.

Okubangela umdla kukuba, kutheni abantu bethetha ephupheni, zithini izinto ezenziwa yiDublivia (kunjalo nangokubizwa ngokuba yi-phenomenon)? Ndicebisa ukuba ndicinge kwesi sihloko ngakumbi kwizinto zanamhlanje.

Incoko ephupheni: yintoni

Fumanisa ukuba ulindelwe yintoni namhlanje - i-horoscope yanamhlanje kuzo zonke iimpawu ze-zodiac

Ngezicelo zobhaliso ezininzi, silungiselele isicelo se-horoscope echanekileyo kwifowuni ephathekayo. Umenzi uza kuza ngophawu lwakho lwe-zodiac rhoqo kusasa- akunakwenzeka ukuba uphoswe!

Khuphela Simahla: i-horoscope ngayo yonke imihla 2020 (ifumaneka kwi-Android)

Incoko ephupheni (okanye ezingalunganga) -Usebenza njengesifo sokuphazamiseka, kuba umntu oleleyo abonakaliswa. Ngapha koko, banokufana njengamaqhekeza, izandi zokubulala kunye neescrawls ezinkulu. Ukubaluleka kuhlala kwenzeka okuphindaphindiweyo kumjikelo wonke wokulala.

Rhoqo, incoko kwiphupha livele xa umntu efumana ukomelela okulala: emva koko uvakalisa ngelizwi elivakalayo ekuphupha kwakhe. I-Somnochevia inokuba lilahlwa kwaye iguqukele kwi-pathology, ehambisa into ezininzi.

Ngokwesiqhelo, abantwana bathi rhoqo ephupheni: ukusuka kwi-5 ukuya kwi-20 pesenti abantwana bancokola ebusuku okanye ngamaxesha amancinci. Ngelixa abantu abadala, ukungalunganga kubonakaliswa kuphela kwi-1 yeepesenti.

Ngokomgaqo, iincoko ezininzi azimelana nayiphi na ingozi okanye ingozi. Kodwa uGuvuka unokuvusa izithandwa zakhe okanye woyikisa - ngakumbi xa bekuthathayisela intetho. Ukuba, ngexesha lokuncokola ephupheni, ukulala iziphatha kakubi ngokweemvakalelo, ukufunga - oku kunokubonisa abanye ukuphazamiseka.

Kunqabile, kodwa kwenzeka ukuba abantu basebusuku baqale ukuthetha ngolwimi lomnyezo. Emva koko, njengommiselo, isetyenziswa ngolwimi olufundwa ngumntu ngaphambili ebomini. Kwaye kwezinye iimeko, incoko yenzeka ngaxeshanye kwiilwimi ezininzi, kodwa kungabandakanywanga ngakumbi kwimithetho.

Kutheni abantu bethetha iphupha: izizathu

Inzululwazi ayiphumelelanga ukufumana izizathu ezichanekileyo: Kodwa iziphumo ezifunyenwe zazihlala ziphikisana. Iimbono eziphambili ezinikezelwa kuzo zezi zilandelayo:

1. Ngokutsho kwenguqulelo yokuqala, abantu bavelisa ingxelo ebizelweyo ngaphambi kokulala.
2. Ithiyori yesibini ithi iiwayisi ze-wines ye-monologue ebuthonayo iphela kwaye ngokupheleleyo kwindlela yethu yokucinga.
3. Kwaye inguqulelo yesithathu ibanga ukuba abantu abalele bavakalise ukuba kwenzeka ntoni kubo kwindawo yephupha.

Phakathi koluhlu oluqikelelayo lwezizathu ezibangela ukuba i-SOMnochevia. Bahlulahlulwe baba ziindidi ezimbini eziphambili: izizathu zendalo yomzimba kunye nezo zinxulunyaniswa nendlela yobomi bomntu. Ziqwalasele ngakumbi.

Ukuya Izizathu zefilimu Kholwa ezinje:

• Into yelifa iyafana nenyanga, uthethathethwano ludluliselwa ngokwemfuza.
• Umsebenzi wobuchopho osebenzayo ephupheni. Nangona iiseli zengqondo kufanele ukuba "ziphumle" ebusuku, kodwa amaxesha amaninzi ii-resptors azicinyiwe, imisebenzi yazo iyaqhubeka. Kulapho abantu bahlulele ngamaphupha axhaphakileyo, abaqalisa kuye ukuthetha.
• Ukuphuculwa kwentetho ekhayeni. Ebusuku, ephupheni umntwana uvakalisa amazwi amatsha awayivayo umhla.
• I-Adraulion iqokelelene ngaphakathi. Ukuba umntu ephupheni akathethi nje, aze athi amazwi aphantsi, aveza izandla, akhwaza - ngenxa yoko, woyisa ngexesha lokuvuka kwaye ukhangela indlela ngale ndlela.
• Isifo sokuwa. Kwi-Enesiforiki, iphawuleka ekuthetheni ephupheni xa behlasela. Ukuba uzama ukubavuselela kule meko-kakhulu kunokwenzeka, baya kubonisa ubundlobongela.
• Ukwanda kweemvakalelo. I-Monologists ikhukhumala ebusuku ngakumbi kubuntu beemvakalelo abaye basigcinile kwimemori yamava ahambelana neminyhadala ethile, kwaye iimvakalelo zibhabha ngencoko yasebusuku.
• Ingqondo yengqondo. Emva koko, ngaphandle kwamagama, i-titches yendoda, ikhwele amazinyo, ikhwaza amagama.

Inomdla! Ebantwaneni, kwenzeke into engalunganga emva kokuba usuku lube neempembelelo ezomeleleyo (umzekelo, iphulo kwi-zoo, isekisini, i-cinema). Kwaye kubantu abadala wayedla ngokucaciswa kwiimvakalelo zobudlelwane beNdlu okanye emsebenzini.

Izizathu ezinxulumene nendlela yobomi, Ibonisiwe kwezi zinto zilandelayo:

• Iziganeko ezicaphukisayo: zibandakanya isandi esibukhali, isandi esivakalayo, akukho moya mtsha, ibhedi engathandekiyo, ebukele iimovie ezihlekisayo ngaphambi kokuba zilale. Ngenxa yalo mntu ungasentla, umntu ulala enexhala kwaye wathandabuza kumathandabuzo.
• I-Viverictorate. Ukuba ugqithisile kakhulu engqondweni okanye ngokwasemzimbeni, kunye nokulala akonelanga, inkqubo yovalo ihlupheka, ebonakaliswa ngokuthetha ephupheni.
• Iimeko zoxinzelelo-bakwabangela i-oxutication yenkqubo ephakathi ye-nervous.
• Ukusetyenziswa kweemveliso ezinamafutha ngaphambi kokuba uhambe.
• Sebenzisa iziselo ze-tonic zasebusuku ngokusekwe kwi-caffeine. Ngenxa yoku, kuya kuba nzima ukulala, ubetshutshiswa ngentliziyo, umntu ujika ebhedini ixesha elide, kwaye ukulala kuya kuphumla.
• Izifo. Ngokuchasene nemvelaphi yokucaphuka ngenxa yesi sifo, ukulala kuyaphazamiseka. Kwaye ngokunyuka kobushushu bomzimba ngaphezulu kwe-36 degrees, abantu bahlala beqala ukubhadula.
• Ukutya amanye amayeza. Amalungiselelo aphathwa ngesifo sentliziyo, isifo sokuphefumla kunye noxinzelelo olwandisiweyo ohlala linefuthe elinjalo njengokulala. Kukwanempawu ze-psycholitings kunye ne-antidepressants.
• Iziyobisi. Zonke iziyobisi zichaphazela kakubi inkqubo ye-nervous.

Inomdla! Unobangela wenyani yeDublochevia bulele ngendlela engalunganga yobomi bomntu. Ke ngoko, ukuba ubuphindezela ukhathazeke, kokuqala kwabo bonke, hlalutya ukuba uyayenza kakuhle.

Ngaba kunokwenzeka ukuba unike imfihlakalo ephupheni?

Lo mbuzo unexhala malunga nobusuku obuninzi "i-govorov". Ithini izazinzulu ngale nto? Izifundo zanamhlanje zencoko yasebusuku kwimo yokulala ithi ukungalunganga akuxhunyiwe kunye nomsebenzi wengqondo.

Rhoqo, indlela yokuthetha kunye nelizwi kwiLizwe eliPhakanyiweyo litshintsha kakhulu ephupheni. Ewe, kwaye incoko ngokwayo idla ngokubonisa nje iseti yamagama angenantlukweni (okanye nezandi), kwiimeko ezingaqhelekanga, abantu basebenzisa izindululo zonke.

Ngaba kunokwenzeka ukuba unike imfihlakalo ephupheni? Izazinzulu zisabela ngombuzo onjalo. Inxalenye yeengcali ezihlanganisiweyo kwimbono yokuba intetho ephupheni amagama amagama akachaphazeli ezona ziganeko zobomi bokulala. Ke ngoko, izalamane zikaGovon akufuneki zijolise kuzo.

Nangona kunjalo, ngamanye amaxesha kuyenzeka ukuba umntu okwinkqubo yothetha-thethwano usebenzise ubomi bakhe bokwenyani, ezinye iindlela kwaye unokuchaza amaxesha obomi babo ebezingaziwa ngaphambili.

Amanqanaba okutyeshela

Ungaqala ukuthetha ephupheni kwelinye inqanaba lokulala, nokuba imalunga nobusuku okanye ukuphumla kwemihla ngemihla. Iingcali zilandele ukuvela kwamagama abizelweyo kwaye zibophelele ngamanqanaba ahlukeneyo okulala. Yajika yile:

• Kwinqanaba le-dorms-sijonga intetho ecacileyo, kukho unxibelelwano olusengqiqweni phakathi kwamabinzana;
• Kwinqanaba le-Delta (inqanaba elinzulu lokulala) - umntu unokuncwina okanye abhadule;
• Kwinqanaba lokuthatha ixesha lokuvuswa, iba uqobo, amagama athile akavumi ukuphela.

Kuyinyani, ukwahlukana kuthathwa njengenemeko ethile, kuba akusoloko kunokwenzeka ukuba kumiselwe ngokuchanekileyo ukuba zeziphi izigaba zokulala zikwakhona.

Ngaba kufuneka ndinyange i-DUBLine?

Konke kuxhomekeke ekubeni le ngxaki ikunika ingxaki yakho okanye kufutshane. Ukuba akunjalo, akukho zizathu zokoyika nokubhenela kugqirha. Kodwa kuyenzeka ukuba ukongeza kwi-Dublochevia, umntu usukela amaphupha amabi, uhlaselo lwesondlo kwaye ke kufuneka unxibelelane nengcali.

Ukuza kuthi ga ngoku, azikho iindlela ezikhethekileyo okanye iimvavanyo ezinokuthi zikuvumela ukuba ufunde uthethathethwano lweenkcukacha. Oogqirha banikwe umda ngenxa yokuba bakhuthaza isigulana nge-polysomnography (inkqubo yokufunda indalo, esebenzisa ikhompyuter ekhethekileyo) kwaye icebisa ukuba idayari yephupha. Intsingiselo yezi ndlela kukuchonga ukuphazamiseka okukhulu kokulala okanye ukugula okubangela iSomnochevia.

Nguwuphi ugqirha onokunceda?

Ingcali yeDamologist ibandakanyeka kunyango lweengxaki zokulala. Kuyinyani, lo msebenzi uthathwa njengenqabileyo, akusoloko kunokwenzeka ukuba ufumane iprofayile yengcali.

Kule meko, abantu abadala bayacetyiswa ukuba baphendukele kwi-neuropatrologist, kunye nabantwana kumnyango we-Pediatirian.

Ungayeka njani ukuthetha ephupheni: Iingcebiso zoogqirha

Ukuza kuthi ga ngoku, iziyobisi ezisebenzayo ezivela eSomnochevia azikhange zivele. Ukunceda umntu ukubandezeleka kuye, kufuneka uqale ukufaka unobangela. Masithi xa iingxoxo ezisephupheni zikhukuliswe nguBukho Babukal, ngokuyintloko ziphathwa gadalala.

Kodwa ukuba amaphupha ahlala ethetha kwinqanaba elingaqhelekanga, emva koko le nkqubo icetyiswa ekupheliseni ingxaki engathandekiyo, oko kukuthi:

1. Okokuqala, oogqirha bacebisa oko kuphelisa uxinzelelo kubomi babo. Ewe, uninzi lwethu ngulowo ukhokelela kwingxoxo yasebusuku.
2. Ewe, kubomi banamhlanje, kuyingxaki kakhulu ukuba ungahlukanisa izinto zoxinzelelo. Emva koko, iindlela zokuphumla okufanelekileyo komzimba kwaye ingqondo iya kuhlangula: njengeYoga, massage, ukucamngca.
3. Zama ukungabi ngaphantsi kwemizuzu engama-30 mihla le ukubandakanyeka ekusebenziseni umthambo. Kuya kunceda ukuba imeko isebenze ngokwendalo kunye nengqondo. Khetha uhlobo lomthambo owuthanda kakhulu. Kwimeko egqithisileyo, yiya kakhulu ngesantya esikhawulezayo. Eyona nto iphambili kukuba umsebenzi obonakalayo usiza kwisiqingatha sokuqala semini, kodwa hayi ebusuku.
4. Kubalulekile ukuba yinxalenye ephambili yosuku kunye nokukhanya kwendalo. Enkosi kule, ingqondo yakho iya kulungelelanisa ukukhanya kwemini ngokuvuka, kwaye ukuqaphela kobumnyama bokulala. Uya kulala ngaphambili kwaye ulula, ngenxa yokuba, emva kweeveki ezimbalwa uya kuziva unomdla ngakumbi ekuseni, kwaye ukudinwa kuya kuqala ukusondela kubusuku.
5. Yiyeke kakhulu apho kukho ngaphambi kokulala. Ukuba kunzima ukuya kubukumkani baseMorpheus kwisisu esingenanto, emva koko kwavunyelwa ukutya okungenanto: iziqhamo, ubisi nobusi, kodwa akusekho. Iiyure ezimbalwa ngaphambi kokuba ulale obucwangcisiweyo, ungasebenzisi ukutya okunzima, ezinamafutha.
6. Ngokufanayo, kuya kufuneka bayeke i-caffeine kwaye basele utywala, kuba ziintshaba ezisempilweni zilele kwaye zilala.
7. Musa ukutya phambi kobusuku bukhula ubumnandi obukhulu.
8. Ukukhawuleza nangokulula, iingcali zincomela ukuphumla kweeklasi kunye neenkqubo: ezinjengokuhlamba evuthayo, ukuzola, ukufunda (hayi iingxelo zomntu esimthandayo njalo njalo. Unokwahlukanisa olu luhlu lweendlela ozikhethayo ezikuvumela ukuba uphumle, ulahlekise.
9. Abantu abadala abaphumle ngokupheleleyo bafuna i-7-9 iwotshi yokulala yonke imihla. Ukuba awuthululelwa, umzimba ufumana ubunzima ngokuhlengahlengisa amanqanaba okulala, ngokokulala, ukukwazi ukulala kunye nobuthongo ngokwalo, uguqulo lunokuvela.

Kananjalo, ngenxa yokunqongophala okuzinzileyo, umthwalo wokungazi umntu kwaye wonke umzimba uyanda. Ukongeza, ingqondo iqala ukufuna ixesha elingakumbi lokufumana kwakhona. Yaqalwa kaninzi ukuba i-Dublochevia yanyamalala ngokuqhelekileyo kobusuku bokuphumla ebusuku.

Ke ngoko, kubaluleke kakhulu ukuba ulale kwinani elaneleyo leeyure, inzondelelo engaphantsi, ngokuchanekileyo uchithe ixesha ngaphambi kokuba uchithe ixesha lokulala, ungashiyi naliphi na ithuba!