Uxhaso oluhamba phambili kubantu bobabini, ubudoda nobuncinci, luhamba neempawu ezithile, kubandakanywa ukonakaliswa kweempilo, ukuphazamiseka kweemvakalelo, kunye nemiba yokulala. Iimpawu ezinjengokuphazamiseka kokulala, iintlungu zentloko, kunye neentlungu zentloko ezineemeko ezithile, zihlala zikhathaza ubomi bemihla ngemihla. Le nqaku izakujolisa kwi "zicwangciso zokuphucula ukulala, iintlungu zentloko kunye neentlungu ezithile, ukuthanda edlaleni kokulala kunye noxhaso lokuphucula iteknoloji yokulungisa iintlungu zentloko nezokukhathazeka," ibhekisa kwimiceli mngeni ephathelele ubudoda nobuncinci, imiqathango kunye nemithombo efanelekileyo yokuphucula ubomi bethu.
1. Iimpawu zolwalamano lwezokulala neentlungu zentloko: uhlahlo-lwabiwo-mali
1. Izizathu eziqhelekileyo kubafazi
Xa abafazi behamba phambili, ukusebenza kwe-ovari kuyancipha, i-estrogen iyaphakama. I-estrogen ibalulekileyo ekuqondiseni isikhumbuzo sokudlulisa iintshukumo, kwaye xa imeko yayo incipha, i-autonomic nervous system iyatshatyalaliswa, oku kubangela ukuphazamiseka kokulala, ukuvuka rhoqo, okanye ukufumanisa ukungabi nakho ukuhlala. Ngaphezu koko, ubusuku bokukhanya, ukwehla kwemvakalelo, kunye nesizathu esivakalayo, zininzi zezinye izinto eziphazamisayo ezivame ukuvela. Ukuhlola kwangaphakathi kuveze ukuba ngexesha lokuhamba phambili kwabafazi, iintlungu ezithile nezithile zikhula kakhulu, ezinye zibe yimbangela yokuhamba kweestrogen ezithinta iindawo zomzimba.
2. Izizathu zokuqhubeka kubabantu
Xa ubudoda busondela kumphumo, umgangatho we-testosterone uyancipha. I-testosterone ikhawuleza ukwazisa uhlobo lwezinto ezisetyenziswa figsize, umyinge wokulahleka komsebenzi woluvo lwezobumi kuy.setyenziswa kwinqaku lokunciphisa ukusebenza kwayo. Iintlungu zentloko kunye neentlungu ezithile nazo zingabangelwa umgca wokunyuka, ukushintsha komphunga, kunye nesizathu sokuphefumla (njengokuphefumla).
3. Imekobho ephethe ubudoda nobuncinci
Ngenxa yokuba ubungqina bungenzeka kwiindawo zomzimba, emaphandleni nasemzukwenyukiweni, into efanayo, ukuphazamiseka kokulala nokuba kwemihla eyahlukeneyo kwithandweni lwabantu babo bombini lenza umngeni ophakathi kwabo bonke abo bathotha ubudoda nobuncinci.
2. Ukhathalelo lokuzikhusela kunye nezisombululo ezingeyomntu
1. Iimfundiso zolwelo
Ukutshintsha izikhumbuzo, ukugcina ixesha lomsebenzi lokuncedisa ukusebenza kumzi, kwenza kube lula ukuba umzimba uqhubeke nezikhumbuzo. Ngokuphendula kumphanda, imizuzu engama-30 yokulala ukuze unikeze uhlobo "lokuthula": nyusa ukukhupha umoya (ukuba ixesha elinothando, i-37-39 °C, ulungiselelwe i-10-15 imizuzu), i-aromatherapy (ukhuthaza kwi-lavender, chamomile), ukuxhuma nofundo olwenziweyo oluhlulwa ngaphakathi.
2. Ukuphuculwa kokutya
Ukuthanda ukufumanisa izinga leziqhamo (njengamazambane, i-nuts, upholo), i-Vitamin B kunye ne-magnesium, ukunceda ukuphucula ukungaphumeleli kokulala. Ukuthintela amaqhinga akhulu, okukhanya, i-caffeine, kunye ne-alcohol.
3. Uhlalutye nokulawulwa Kani
Ukugcina indlu ibiyimfusa, i-soundproofing, ukulawula umoya ovusa; umoya ophakathi uqhuba kwi220 - 26 °C, ukukhulisa umxholo weemfuno kunye nezithintelo zonyango. Ukuthumeka iiofisi ezinomsebenzi ezithintekayo, ukuze uqinisekise ukuba ungathintelwa kumphanda.
4. Ukuyalela imijelo
Ukwenza umoya, ukufikelela kumzuzu walo, ukujolisa umphunga, kanye ngenyanga, ukuza phantsi uxhulumaniso lwezixhumi. Yamkele ukujolisa iintlungu ngaphakathi kokukhupha izikhumbuzo.
3. Imithombo yolwazi yengcali kunye neendlela zokunceda
1. Iingcebiso zeSandi
Ngokuxhaswa kwezinto ezintsha, imithombo eluncedo ye-sound therapy iyakuthintela ukuphucula. Umsebenzi we-432 hertz, 528 hertz, ukuze uqhubeke ukusebenzisa u-30-45 imizuzu ngosuku. Thokoza usage endaweni efanelekileyo, ukunceda njengombuzo.
2. Iindawo zibandakanya izitofu
Iintlungu eziphathiweyo zisikhumbuza umqondo wokuzikhupha, xhumana nokukhanya, uxhaswa nge-microwave, ubunzima bomkhono, ukushiya emkhathini, ukusebenzisa amapetition nezithintelo.
3. Iindlela zokubhala
Ukwabelana neengxaki ezihlolwayo, i-15 imizuzu yokucobelelana ngengqondo, emfondo eziphilayo i-cognitive behavior therapy (CBT) OCD.
4. Isiphumo somphunga
Nxiba uxhaswa ngentlaka yokukhumbula golden, nge-melatonin, umlinganiselo opholileyo onokufunyanwa ube naxhegwano. Uvavi lwezulu lukwazisa ukwenza umthetho omfutshane.
5. Iindlela zokuzenzela
Qhubeka nokuvula ngebhendi eludlalwayo usebenzisa ammarble, sihamba nezikhumbuzo, abafazi nabuchwi bukuwela ubunzima.
6. Ukubhalwa kweendaba
Ukuba iintlungu, xhumana, wishesekela ukufikelwa. Ukukhumbuza, qhuba uvlakhe, izikhumbuzo, izithintelo zonyango umhlaba. Omkhulu.
7. Ukwazisa imithombo yieldi yokufaka ieas
Ukuzama kwe insomelezo yolwenkosi kumsebenzi, ukuxhasa umgoz boleng.
8. Ukufunda ii-logic, i-bati hwezi.
Ngaphanda kuxhaswa, ungakuvula ihlathi.
Umphinda
Iintlungu, umphunga, iziphaluka nokukhanya, imixholo eyenziwe ukuze ibonise ubuntwana nobhule. Njengoko sikhumbuza imithombo, sifumene umphindlu osisiseko wokuphucula ubomi bethu.Umzamo wethu uvula iinkanyezi, uhamba umehluko we entire.