Yintoni into yokuqala oyenzayo xa uvuka ekuseni? Amathuba kukuba akubandakanyi ukufumana ixesha elide ngokukhawuleza ekukhanyeni kwelanga. Oku kunokwenza njani oku kunciphisa amandla akho okulala? Funda indlela ukukhanya kwelanga kusasa kukunceda ukuba ulale ngokubhetele, ngakumbi ukuba unesifo sengqondo somjikelezo .
Ukukhanya kukunceda njani
Ukukhanya kukulawula okuphambili kwimijikelezo yobusuku bemini, kuthintela yonke into ukusuka ekushiseni komzimba ukuya kwi-metabolism yokulala.
Ngaphandle kwayo, imizimba yethu iya kuhamba kwipatheni enqunywe yi-genetics yethu (ebizwa ngokuba yi- tau ). Oku kusenokungabi ngamahora angama-24 ubude, kwaye ukungafani kwansuku zonke kunokongeza. Kananjalo sinokuthambekela ngokwemvelo okucacisa xa sifuna ukulala, malunga neepesenti ezili-10 zabantu abantu beebhokhwe zobusuku.
Xa ixesha lokulala lihambelana nezibophelelo zethu zentlalo, lingaba yingxaki. Ukuwa ukulala nokukhupha kakhulu kungabonakalisa ukulibaziseka kwesigaba sokulala kwesifo. Ngakolunye uhlangothi, ukulala ubuthongo nokuvusa kakhulu kusenokuba ngumlinganiselo wesifo sokulala kwesigaba sokulala . Ngayinye yale miqathango inokuncedwa ngokuchaneka ngokufanelekileyo ngexesha lokukhanya kunye ne- melatonin .
Ukukhanya kunokuba luncedo kubantu abanobunzima bokulala njengenxalenye yokulala . Inokukunceda ukuhlaziya iipatheni zokulala nokuvuka. Ufanele uzivelele njani kwaye nini?
Ibhokisi lokuKhanya
Kukho imarike ekhulayo yamabhokisi okukhanya .
Uninzi lwezi zinto lunikeza ubungqina bokukhanya malunga no-10000 ubuncinci okanye ngaphantsi. Ukuthelekisa, ukukhanya kwelanga kukhanya kwe-100,000 lux. Iibhokisi zokukhanya zingabiza ukuya kumawaka angama-dollar, kodwa ilanga likhululekile. Ngoko ke, kucetyiswa ukuba abantu baphume ngaphandle.
Catch Some Mornings Rays
Kwabaninzi abantu, ukukhanya kwelanga kufanele kwenzeke kusasa ngokuvuswa, ngokuqhelekileyo kwiyure yokuqala emva kokuqhawula ebhedeni.
Kungcono ukuchitha imizuzu engama-30 ukuya kwe-45 ukufumana ukukhanya kwelanga ngokuthe ngqo kwamehlo. Musa ukugqoka i-visor yelanga okanye iilazi zelanga. I-Sunlight ehlongozwayo ngefowuni yefestile ayinakho umphumo ofanayo. Ukuba ukhathazekile ngemiphumo kwesikhumba sakho, unokugqoka i-sunscreen. Ukukhanya kwelanga kuncinci kangangoko kusasa, kwaye kunomngcipheko omncinci wemiphumo emibi.
Kungcono ukufumana ukukhanya kwelanga ngexesha lokuhamba. Ngaphandle koko, uhlala ephasini ngelixa ufunda iphephandaba lasekuseni okanye udla isidlo sakusasa, ngokude nje ukukhanya kukubetha amehlo akho ngqo. Kuthekani ukuba umhla uhlaselwa ngamafu? Nangona xa kuhlonywa ngamafu okanye imvula, ilanga liya kuhlala liba nefuthe. Ukugcina ishedyuli ehleliweyo kunye nexesha layo elihambelanayo kunye nokuchasana nokukhanya kwelanga njengenxalenye yokuhamba kwentsasa kukudibanisa kakhulu.
Ukuba unzima ukulala kakuhle ebusuku, ngokukodwa ukulala okanye ukusabalalisa isigqirha sesifo, qalisa ukuzityhila ngokukhanya kwelanga. Uya kufumanisa ukuba umsebenzi wakho wokulala kunye nomsebenzi wesikhuthuka uphucula kakhulu .