Izixazululo Eziphezulu Eziyi-11 Zasekhaya Zokuqwasha

Amagama Amahle Kakhulu Ezingane

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Ukuqwasha kuyinkinga ejwayelekile yokulala ebonakala ngokulala noma ubunzima bokulala. Lokhu kubangela ukukhathala, ukungasebenzi kahle, ukungezwani kwekhanda, ukucasuka, ukudangala nezinye izinkinga ezahlukahlukene.

Uma ngabe uphapheme kuze kube ngu-2 AM, khona-ke uphethwe ukuqwasha. Ngenye yezinkinga zokulala eziqondakala kancane. Abantu abadala badinga ukulala amahora ayisishiyagalombili kuya kwayi-9 nsuku zonke ebusuku, ngaphandle kwalokho umuntu angazizwa ehlupheka futhi angagcina ephosa futhi elala embhedeni.

Kunezinhlobo ezimbili zokuqwasha ezingaphawuleka ngokujwayelekile - ukuqwasha okukhulu nokuhlala isikhathi eside. Ukuqwasha okunamandla kufushane futhi kuvame ukuxazulula ngaphandle kokwelapha. Ukungalali isikhathi eside kuphazamiseka ukulala okwenzeka okungenani ubusuku obuthathu ngeviki, okukubi kakhulu.

Lolu hlobo lokuqwasha okungamahlalakhona lubangelwa imikhuba yokulala engenampilo, amashifu asebusuku kakhulu, nezinye izinkinga zomtholampilo. Ake sibheke amakhambi asekhaya ayi-11 aphezulu wokuqwasha.

1. Thatha Ubhavu Oshisayo

Ukugeza eshaweni elishisayo amahora amabili ngaphambi kokulala kungaba usizo olukhulu ekwelapheni ukuqwasha. Ucwaningo luthole ukuthi abesifazane abanokuqwasha abageza ngamanzi ashisayo cishe imizuzu engama-90 balala kangcono kakhulu kunalabo abangazange. Ukugeza okushisayo kuthambisa umzimba wakho futhi kuthoba izinzwa.

• Faka amaconsi ambalwa kawoyela obalulekile opholile njenge chamomile, irosemary noma uwoyela we-lavender emanzini okugeza.

2. Uviniga we-Apple Cider

I-Apple cider uviniga inama-amino acid aqeda ukukhathala. Kuyasiza futhi ekwehliseni ama-acid anamafutha akhipha i-tryptophan. Lokhu kuzolawula umjikelezo ofanele wokulala.

• Hlanganisa amathisipuni ama-2 ngamunye we-apula cider uviniga noju engilazini yamanzi afudumele.
• Phuza le ngxube ngaphambi kokulala.

3. Amanzi eFenugreek

Ukuphuza amanzi e-fenugreek nsuku zonke ngeke kusize kuphela umzimba ukuthi usebenze kahle kepha kuzophinde kukhuthaze ukulala okungcono. I-Fenugreek yaziwa ngokunciphisa ukulala, ukukhathazeka nesiyezi.

• Gcoba isipuni sezinhlamvu ze-fenugreek esitsheni samanzi. Yishiye ubusuku bonke.
• Hlunga la manzi bese uwaphuza nsuku zonke.

4. Ubisi Olufudumele

Ukuphuza ubisi olufudumele ngaphambi kokulala kuyikhambi elihle kakhulu lokuphumuza ingqondo nomzimba wakho. Iqukethe i-tryptophan ekhuthaza ukulala okuhle.

• Bilisa ingilazi yobisi bese uxuba isipuni sesinamoni powder kuso.
• Iphuze ngaphambi kokulala.

5. Ubhanana

Ubhanana ulusizo ekulweni nokuqwasha nezinye izifo ezihlobene nokulala. Inamaminerali afana nensimbi, i-calcium ne-potassium ekhuthaza ukulala kahle.

• Yidla ubhanana ngaphambi kokulala noma ungayithola njengesaladi exutshwe noju.

6. Itiye le-Chamomile

Itiye le-Chamomile liyikhambi lasekhaya lemvelo lokuqwasha. Ukujabulela inkomishi yetiye le-chamomile kuzodala ukulala nokuphumula.

• Bilisa inkomishi yamanzi bese ufaka kuyo izimbali ze-chamomile.
• Itshontshe imizuzu emihlanu bese uyihluza bese uyiphuza ngaphambi kokulala.

7. Insimbi

I-Saffron ingaphatha ukuphazamiseka kokulala njengokuqwasha ngenxa yezinto zayo ezithambile ezisiza ukukhulula izinzwa nokuzola ingqondo yakho.

• Cwilisa imicu emibili yesafroni enkomishini yobisi olufudumele bese uyiphuza ngaphambi kokulala.

8. Imbewu Yekhumini

I-Cumin yisinongo sokupheka esinezinto zokwelapha esidala ukulala. Iphinde isize ekugayeni ukudla okufanele.

• Ungazenzela inkomishi yetiye ye-cumin noma ungaxuba ithisipuni elilodwa le-cumin powder ebhanana elibhucuziwe bese ulidla ngaphambi kokulala.

9. Amanzi Aniseed

I-Aniseed iyi-spice enhle kakhulu epholisa umzimba wakho futhi yelaphe ukulala. Kusetshenziswa ezitsheni zokupheka futhi kukusindisa emiphumeleni emibi yemithi.

• Gcoba isipuni se-aniseed engilazini yamanzi.
• Hlunga amanzi emva kwamahora amabili bese uwaphuza.

10. Sthandwa

Uju lunamandla okukubambezela ukulala ngokushesha nje lapho ulusebenzisa. Uju lwemvelo oluhlaza lusiza ekwelapheni inkinga yokulala njengokuqwasha.

• Hlanganisa uju namanzi afudumele bese uphuza le ngxube ngaphambi kokulala.

Izinzuzo ezi-12 eziphezulu zezempilo zoju oluhlaza ongazi

11. Amathisi Engamakhambi

Ama-Herbal teas asiza ekukhuthazeni ukulala okungcono futhi ngenxa yalokho ayasebenza kakhulu ekwelapheni ukulala. Ama-herbal teas akhiqiza ukushisa komzimba, ngaleyo ndlela enze umuntu ozele.

• Phuza noma yiliphi itiye elinamakhambi njenge chamomile noma itiye eliluhlaza ngaphambi kokulala.

Yabelana ngale ndatshana!

Uma ukuthandile ukufunda le ndatshana, yabelana ngayo nabasondelene nawe.

OLUNYE UDABA: Izixazululo Ezingu-10 Zemvelo Zasekhaya Zobuhlungu Besithende

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