Amathiphu ayisithupha okulala okungazange awakhulume

Ukulala ubusuku obumnandi kungenye yezinsika zempilo enhle, kodwa abakwaMelika abaningi kangaka abahluleki. Ukusebenza kanzima ngenkathi sikhishwe i-caffeine ne-TV, sinenkinga yokulala nokulala. Ngaphezu kwalokho, utshwala kanye nogwayi esiwasebenzisayo ukuguqa kungaholela ekulahlekeni kokulala okujulile nokulala ngokushesha kwamehlo - kokubili okudingekayo ukuze umjikelezo olele kahle wokulala.

Cishe uzwe zonke izeluleko ezivamile. Hlela isimiso sokulala. Ungabukeli i-TV noma usebenze kumadivayisi wakho ngaphambi kokulala. Sebenzisa kuphela umbhede wakho wokulala nocansi. Gcina igumbi lipholile futhi limnyama. Uma kungekho noyedwa walabo asebenzile, nansi izindlela eziyisithupha ezingavamile ezingase zivele zikhohlise.

• 01 ka-06

  Zama i-Yoga Nidra

  I-Yoga nidra (ekilasini "yolala lokulala") kuyoba yilasi elula ye-yoga owake wazama. Konke okwenzayo kulala embhedeni we-yoga phansi, kusekelwa yi-bolsters futhi igubungelwe ngengubo, amehlo akho agcwele umcamelo we-lavender iso.

  Umfundisi uqondisa ukuba uqaphele ama-koshas amahlanu ("amathanga" eSanskrit), afaka umzimba womzimba kanye namandla amakhulu ahlakaniphile. Umgomo wakho ukufaka isimo se-hypnagogic phakathi kokuvuka nokulala imizuzu engamashumi amane nanhlanu. Ngemuva kwalokho, uke wabona isimo esijulile sokuphumula okushiwo ukuthi silingana namahora amaningi okulala, ngokusho kukaClaudia Gukeisen, MA, i-Ayurvedic Health Practitioner eqinisekisiwe yaseRhebebeck, eNew York. Uma ufunde ukuthi ungakwenza kanjani ekilasini, ungenza umkhuba wakho we-yoga nidra ekhaya.

  Lapho Ungayilinga: UJennifer Reis ufundisa uhlobo lwe-yoga nidra olwakhiwa ngokuthi i-Divine Sleep njalo eKripalu School of Yoga eLenox, eMassachusetts. I-CD yayo, i- Divine Sleep Yoga Nidra , i-CD edayiswa kakhulu kunazo zonke ezitolo ze-Kripalu.

• 02 ka 06

  Phuza i-Milk Golden

  I-Golden Milk iyindlala yase-Ayurvedic yendlala ye-turmeric ecebile, ebuye iyancipha ukuvuvukala. Ubumba ngobumnandi ikhefu le-1/2 yobisi (ubisi lweenkomo lonke noma ukhethe ubisi, ubisi lwe-alimondi noma ubisikakhukhunathi kusuka esigabeni esiqandisini) kanye nengxenye ye-1/2 indebe engabonisi kakhukhunathi engenalutho. Hlanganisa okungenani i-1/4 isipuni ngalinye le-turmeric, isinamoni, ne-ginger, kanye nama-peppercorns ayisithupha. (Ungase futhi ungeze i-pinch of safron.) Ngemuva kwemizuzu embalwa, susa ekushiseni, bese usulela ukulala.

• 03 ka 06

  Thatha i-Bath Marine

  Geza ibhodlela lakho bese wengeza indebe ye-Epsom usawoti, ongabizi futhi unciphisa imisipha ebuhlungu. Ngomzuzu wokugcina, lapho ungena, engeza amaconsi ambalwa eolivishini ekhwalithi ephakeme kakhulu ukuze asebenze kokubili kwengqondo nomzimba. I-Lavender ikhululekile kakhulu, okuyinto enhle ngaphambi kokulala. Kukhona nemikhiqizo yokugeza yasolwandle yama-algae engafisi ngempela njengamangalisa kepha ikulungele ukuxilongwa. Lezi zisebenziseka kakhulu emva kokuhlunga umzimba ngokugcwele ngoba zifaka kalula.

• 04 ka 06

  Zibophe ngamafutha

  Gubha ngobumnene izinyawo zakho (futhi uqwebe, uma ubheka) ngamafutha eshisayo afudumele noma i-ococonut ngaphambi kombhede ukusiza ukulala ubusuku obuhle. Faka ezinye amasokisi ahlaziye ukugcina izinyawo zifudumele njengoba ulala. Ukuzibeka phansi ngaphambi kokulala ngale ndlela kungasiza ukulungisa ingqondo ukuphumula. Iqhinga ukusebenzisa nje amafutha amancane bese ufaka amasokisi akho ngokushesha ukuvikela amashidi wakho.

• 05 ka 06

  Funda okuthize Okuhle

  Bonke ochwepheshe bokulala bathi akufanele bafunde embhedeni. Uma nje ungakwazi ukukhuphuka ngaphandle kwalo, funda okuthile okuhle okungeke kube yinto ejabulisayo. Uma impilo yakho engokomoya ibalulekile kuwe, funda okuthile okududuzayo nokukhuthazayo okukhuluma ngezinkolelo zakho. Kuzothuthukisa ingqondo yakho, futhi kukusize uguqe, futhi wenze amaphupho akho abe mnandi.

• 06 ka-06

  Sebenzisa i-Lavender Eye Pillow

  Faka imali ngomlenze we-lavender iso obeka isisindo esincane emehlweni. Kuzizwa kuhle, kuvimbela noma yikuphi imithombo emikhulu noma encane yokukhanya ekamelweni futhi i-lavender iphunga enhle. Ungakhathazeki ukuthi ngeke uqhubeke. Vumela uhambe kahle lapho ulala.