Unenkinga yokulala ebusuku? Kuyinkinga ejwayelekile, okuthi uma iqhubeka, kufanele ubonane nodokotela, noma ngabe kungesona isimo esibi kakhulu cishe ngaso sonke isikhathi kugcina ngokuxazululwa ngokwemvelo. Futhi kulolo hlangothi kuya isihloko sanamuhla. Sikulethela ukudla okusiza ukulala ngoba ukulala kwakho kuphumule kakhudlwana.
Kubantu abaningi, thatha i- ukumnika i-chamomile ngaphambi kokulala Sisebenza njenge-inducer yokulala, ngoba lesi sitshalo sinezinto ezizolisayo ezenza sithambe kancane.
I-Salmon ingakusiza ulale kangcono futhi isikhathi eside ngenxa ye-omega fatty acids 3. Isizathu ukuthi lapho amazinga e-docosahexaenoic acid (DHA) enyuka emzimbeni, nawo lawo e-melatonin ayakhuphuka. Njengoba wazi, izithako ze-melatonia ziyathengiswa ukwelapha ukuqwasha. Phaka le nhlanzi ukudla kwakusihlwa ubone ukuthi ulala kanjani njengogodo ngalobo busuku.
Ngokuya ngocwaningo, ukungenisa ama-kiwis ambalwa esidlweni sakusihlwa ikusiza ukulala ngokushesha futhi ulale isikhathi eside futhi kangcono. Izici ezizuzisayo zokulala zalesi sithelo esiluhlaza zikhona kokuqukethwe ku-serotonin, i-neurotransmitter esenza sizizwe sihle. Ngale ndlela, lapho kwenzeke izinto ezibuhlungu kithina phakathi nosuku, i-kiwi ingumlingani omkhulu wokuyeka ukuzungeza ekhanda nokubamba iphupho kahle.
Lokhu kudla okuthathu kuzuzisa ukulala kahle, kepha, ngendlela efanayo okufanele sikuthole eduze kukhona ezinye okufanele ubalekele kuzo lapho kufika isikhathi sokulala. Futhi lezo ezinye ngaphandle kweziphuzo ezidakayo kanye nalezo eziqukethe i-caffeine, njengekhofi ne-cola.