Iingcebiso ezithandathu zokuzilalisa Awuzange uzizwe

Ukulala ubusuku obusisigxina ngenye yeentsika zempilo ephilileyo, kodwa ahluleki abaninzi baseMelika. Ukusebenza kanzima ngelixa i-caféine kunye neTV, sinobunzima bokulala kwaye sihlale silele. Ukuqhubela phambili, utywala kunye noogwayi esisebenzisayo ukungahlambuluki kunokubangela ukulahleka kokulala okungqongqo kunye nokunyakaza kwamehlo okukhawuleza-okubalulekileyo kwimigudu yokulala.

Mhlawumbi uvile zonke iingcebiso rhoqo. Ukuseka inkqubo yokulala. Musa ukubukela iTV okanye usebenze kumadivayisi akho ngaphambi kokulala. Sebenzisa kuphela umbhede wakho wokulala kunye nesondo. Gcina igumbi lipholile kwaye limnyama. Ukuba akukho nanye kulabo basebenze, zilapha iintlobo ezintandathu ezingaqhelekanga ezinokuba zikhohlise.

• 01 ngo-06

  Zama i-Yoga Nidra

  I-Yoga nidra (iklasi ye-yoga "yokulala") iya kuba yinkalo elula ye yoga owake wazama. Konke okwenzayo kulala kumtya we-yoga phantsi, uxhaswe ngamatye kwaye ugutyungelwe ngeengubo, amehlo akho agqitywe ngumlenze we-lavender iso.

  Umqeqeshi ukhokela ukuba uqaphele amahlanu koshas ("iingqumbo" kwiSanskrit), ezibandakanya umzimba womzimba kunye nemikhosi enamandla enobuqili. Injongo yakho kukungena kwi-hypnagogic state phakathi kokuvuka nokulala iminyaka emashumi mane anesihlanu. Emva koko, uye wafumana isimo esinzulu sokuphumla esitsho silingana neeyure eziliqela zokulala, ngokutsho kukaClaudia Gukeisen, MA, uMqeqeshi wezeMpilo oyi-Ayurvedic eqinisekisiwe eRhebebeck, eNew York. Emva kokuba ufunde indlela yokwenza ngayo eklasini, unokwenza i-yoga yakho nidra esebenza ekhaya.

  Apho Unokuyilinga: UJennifer Reis ufundisa uhlobo lwe-yoga nidra olusithiwa yi-Divine Sleep rhoqo kwi-Kripalu School of Yoga eLenox, eMassachusetts. I-CD yakhe, i- Divine Sleep Yoga Nidra , i-CD e thengisa kakhulu kwi-Shop yeKripalu.

• 02 we-06

  Phuza i-Milk yaseMelika

  I-Golden Milk yindlela yokulala yase-Ayurvedic i-tonic i-turmeric ecebileyo, enokunciphisa ukuvutha. Ubombele ngekomityi yebisi ye-1/2 (ubisi lweenkomo ngokupheleleyo okanye ukhetho lwakho lwe-soy, i-almondi okanye ubisi lwekakhukhunathi kwisigaba esiqhathaniswayo) kunye ne-1/2 indebe engabonakaliyo yobisi bekakhukhunathi. Ukumisa okungenani 1/4 ithisipuni nganye ye-turmeric, isinamoni, kunye ne-ginger, kunye ne-peppercorns ezintandathu. (Ungaphinda ungeze i-pinch yefronta.) Emva kwemizuzu embalwa, susa ekushiseni, uze udibanise ukulala.

• 03 we-06

  Thatha i-Bath Bath

  Gcina ibhati yakho kwaye ungeze indebe ye-Epsom usawoti, ongezantsi kwaye ukhulule izihlunu ezinzima. Ngomzuzu wokugqibela, njengoko ungena kuyo, faka amaconsi ambalwa eoli efunekayo ye-lavender ekusebenzeni kwimiqondo kunye nomzimba. I-Lavender ikhululekile kakhulu, into ephambili ngaphambi kokulala. Kukho iimveliso zokuhlambela eziselwandle eziselwandle ezinokungahombekanga njengento emangalisayo kodwa zilungele ukutshatyalaliswa. Ezi zinto zisetyenziswe kakuhle emva kokutsalwa komzimba ngokusemgangathweni ngenxa yokungena ngokulula.

• 04 we-06

  Zibophe Ngeoli

  Gcobhoza ngenyameko iinyawo zakho (kunye ne-scalp, ukuba unqabile) kunye neoli ye-sesame efudumele okanye ioli yekakhukhunathi ngaphambi kokulala ukukunceda ukulala ubusuku obuhle. Beka ezinye iisokisi ezicocekileyo ukugcina iinyawo zifudumele njengoko ulala. Ukuzibeka phambi kokulala ngolu hlobo kunokunceda uhlale ulungele ukuphumla kwengqondo. Iqhinga kukusebenzisa ioli nje encinane kwaye ufake iisoksi zakho ngokukhawuleza ukukhusela amaphepha akho.

• 05 ka 06

  Funda into Efanelekileyo

  Zonke iingcali zokulala zithi azifundeli embhedeni. Ukuba awukwazi nje ukukhupha ngaphandle kwayo, funda into enhle engayi kuba yinto ekhangayo. Ukuba ubomi bakho bokomoya bubalulekile kuwe, funda into evuselelayo neyokuvuselela ekhuluma neenkolelo zakho. Kuya kuzincama kwengqondo yakho, kwaye kukunceda uqhube, kwaye wenze amaphupha akho amnandi.

• 06 we-06

  Sebenzisa i-Lavender Eye Pillow

  Faka imali kwi-lavender iliso umsila obeka ubunzima obuphantsi kwamehlo. Ivakalelwa kakuhle, ikhupha nayiphina imithombo emikhulu okanye encinci emagumbini kwaye i-lavender iphunga kakhulu. Ungakhathazeki ukuba ayiyi kuhlala. Masiyeke ngokunyanisekileyo xa ulala.