Kwabangaseli iti.. uphoswe yintoni?

Kwabangaseli iti.. uphoswe yintoni?

Kwabo bangaseliyo iti okanye bacinga ukuba ixesha labo alibafanelanga, yintoni enye abaphoswa yiyo?

Enye yeziphumo ebezingalindelekanga ezingundoqo zokungaseli iti kukuba ungaphoswa kubuthongo obungcono, kuba uphando luyaqhubeka lubonisa ukuba iintlobo ezithile zeeti ezine-caffeine ephantsi zineepropathi ezinokukunceda ulale ngokukhawuleza kwaye uphucule umgangatho wakho uphela. phumla. Akunjalo.”

Ukubaluleka kokulala

Ukungakwazi ukulala kuyingxaki enkulu kwabaninzi, kwaye ngokutsho kwengxelo yeNdalo kunye neNzululwazi yokulala, ukulala kunye neminye imiba enxulumene nokulala ingaba nemiphumo yesikhashana kunye nexesha elide emzimbeni wakho.

Ezinye zeziphumo zexesha elifutshane zokungalali kakuhle ziquka ukunyuka kwamanqanaba oxinzelelo, ukuphuhliswa kokuphazamiseka kwengqondo ethile, kunye nokuphazamiseka kwememori kunye nokukwazi ukuqonda.

Kwakhona, iziphumo ezinokubakho zexesha elide zokungalali ziquka ukonyuka komngcipheko wesifo sentliziyo, isifo semetabolism, uhlobo lwe-2 yeswekile, kunye noxinzelelo lwegazi oluphezulu.

Inokukunceda njani iti ukuba ulale?

Iti ibonakaliswe njengesixhobo esiluncedo ekunciphiseni ukuphuthelwa, kwaye olunye uphononongo oluvela kwi-Integrative Medicine Research yagqiba ekubeni ukusela iti ye-herbal ngokuqhubekayo kwiiveki ze-4 kunceda ukunciphisa ubunzima beempawu zokuphuthelwa kubathathi-nxaxheba.

Kwakhona, isifundo se-2017 esivela kwiZondlo zafumanisa ukuba iti ephantsi ye-caffeine eluhlaza yanceda ukunciphisa uxinzelelo kubantu abadala abaneminyaka ephakathi, okubangela ukulala okungcono ngokubanzi.

Ugqibe kwelokuba isizathu soku kungenzeka ngenxa yamanqanaba e "theanine" afumaneka kwiti eluhlaza, i-amino acid eyaziwa ngokuba namandla okunciphisa amanqanaba oxinzelelo.

Uphononongo lubonise ukuba ukuze ufumane iti eluhlaza ephucula ubuthongo, kubalulekile ukukhetha uhlobo oluqulethe amanqanaba aphantsi e-caffeine.

Ngaphandle kweti eluhlaza, iti ye-chamomile nayo yaziwa ngokuba luncedo kwiingxaki zokulala, ngokutsho kweJournal of Education and Health Promotion. Iti ye-chamomile inokunceda ukuphucula umgangatho wokulala ngokunciphisa uxinzelelo, kwaye ibonakaliswe ekuncedeni ukunciphisa iimpawu zokuxhalaba kunye nokudandatheka. zizinto eziqhelekileyo ezibangela ukuba kuphazanyiswe bubuthongo.

Ukukhetha iti efanelekileyo kakhulu

Into ebalulekileyo omele uyikhumbule xa ukhetha iti ukukunceda ulale kukuphepha ukhetho lwe-caffeine.
Oku kuthetha ukuba uya kufuna ukuzikhwebula kwiiti ezimnyama ezifana ne-Earl Grey okanye i-English Breakfast teas, kunye nayo nayiphi na iti eluhlaza okanye i-matcha (ngaphandle kokuba ithi i-caffeine).

Uqhubana njani nomntu ongakuhoyiyo ngobukrelekrele?