Ngaba unengxaki yokulala ebusuku? Ingxaki exhaphakileyo, ethi ukuba iyaqhubeka, kufuneka ubonane nogqirha, nangona ukuba ayisiyonto imbi iphantse isonjululwe ngokwendalo. Kwaye kwicala eliya kwinqaku lanamhlanje. Sikuzisa ukutya okukunceda ulale kuba ubuthongo bakho buphumle ngakumbi.
Kubantu abaninzi, thatha a ukumiliselwa kwe-chamomile ngaphambi kokuba ulale Isebenza njenge-inducer yokulala, kuba esi sityalo sineempawu zokuthomalalisa ezenza ukuba sithomalalise kancinci.
Isalmon inokukunceda ulale ngcono Kwaye ixesha elide ngenxa ye-omega 3. fatty acids. Isizathu kukuba xa amanqanaba e-docosahexaenoic acid (DHA) enyuka emzimbeni, kunjalo ke ngee-melatonin. Njengoko uyazi, izongezo ze-melatonia ziyathengiswa ukunyanga ukulala. Ncedisa le ntlanzi kwisidlo sangokuhlwa kwaye ubone ukuba ulala njani okomthi wobo busuku.
Ngokophando, ukungenisa isibini seekwiwis kwisidlo sangokuhlwa kukunceda ulale ngokukhawuleza kwaye ulale ixesha elide kwaye ungcono. Iipropathi eziluncedo zokulala kwesi siqhamo siluhlaza zilele kumxholo wazo kwi-serotonin, i-neurotransmitter esenza sizive silungile. Ngale ndlela, xa izinto ezibuhlungu zenzekile kuthi ngexesha losuku, i-kiwi liqabane elikhulu lokuyeka ukujikeleza entloko kunye nokubamba iphupha kakuhle.
Oku kutya kukunceda ukulala kakuhle, kodwa, ngendlela efanayo ekufuneka sikufumene ngayo kufutshane, kukho ezinye ekufuneka umke kuzo xa kusondela ixesha lokulala. Azikho ezinye ngaphandle kweziselo ezinxilisayo kunye nezo zinecaffeine, efana nekofu kunye necola.