Ubuthongo yenye yezona zinto zisisiseko ezimisela isingqi sobomi bemihla ngemihla. Ngoko, njani ukugcina iipatheni zokulala? Lo mbuzo uye waba yingxaki ezingqondweni zezigidi zabantu xa zijongene nesantya sobomi bale mihla. Izinto ezinjengoxinzelelo, iiyure zokusebenza ezingaqhelekanga, ukukhotyokiswa kwesikrini kunye neempazamo zesondlo kunokuthintela ukulala okusemgangathweni, okukhokelela ekudinweni emini, ukungabikho kokugxila kunye neengxaki zempilo ezingapheliyo. Njenge-e-Health, siphuhlisa iindlela ezisekwe kwisayensi ukuphucula impilo yokulala ngeenkonzo zempilo ezizezakho esizinikezela kumawaka abasebenzisi kwiqonga lezempilo ledijithali. Kule ngxelo yeblogi, siya kunika impendulo ecacileyo kumbuzo wendlela yokugcina iipatheni zokulala: Ukususela kwizinto ezisisiseko zokucoceka kokulala, siya kuxubusha iingcebiso ezisebenzayo kunye nophando lwezesayensi. Injongo yethu kukubonelela abafundi bethu ngolwazi lwethiyori kuphela kodwa kunye nezicwangciso zexesha elide abanokuthi bazidibanise ngokulula kubomi bemihla ngemihla. Ukulala yinkqubo apho umzimba ungena kwimodi yokulungisa, imisebenzi yobuchopho iphuculwe kwaye amajoni omzimba aqiniswa. Ixesha elifanelekileyo lokulala kubantu abadala lithathwa njengeeyure ze-7-9, kodwa ukuqheleka kweli xesha kubaluleke kakhulu njengomgangatho walo.Ukungalali ngokungaqhelekanga kwandisa ihomoni yoxinzelelo ngokunyusa amanqanaba e-cortisol kwaye kunokunyusa umngcipheko wezifo zentliziyo kunye nesifo seswekile ukuya kuthi ga kwi-30%. Ngokophando, uxinzelelo iimpawu zixhaphake nge-40% kubantu abafumana ubuthongo obungaqhelekanga ngaphezulu kweentsuku ezintathu ngeveki. Apha kulapho iinkqubo zempilo esizidibanisayo neengcali zethu zokutya neesayikholojisti kwiqonga le-e-Health ziqala ukudlala. Ukuba ingxaki yakho yokulala ibe yinto engapheliyo, unokwenza izicwangciso zomntu ngokufumana iingcebiso zomntu ngamnye. Emva kokufunda eli nqaku, uya kuba ulungele ukuthatha inyathelo lokuqala ukuguqula ipateni yakho yokulala. Makhe sijonge nzulu: Indlela yokugcina ipateni yokulala kwaye yintoni emele yenziwe ukuze ihlale isigxina? Kwesi sikhokelo sibanzi, siza kugubungela icandelo ngalinye ngokweenkcukacha, siqinisekisa ukuba abafundi bethu bawuqonda ngokupheleleyo umbandela. Iingcaciso zethu, ezixhaswa yidatha yenzululwazi, ziya kubandakanya amanyathelo asebenzayo okuphucula impilo yakho yokulala kwaye siya kucacisa ukuba zingadityaniswa njani neenkonzo ezinikezelwa yi-e-Health.
Yintoni iPhatheni yokulala kwaye kutheni ibaluleke kangaka nje?
Ipateni yokulala yingqikelelo edityaniswe ngokuthe ngqo kwisingqisho esijikelezayo, iwotshi yebhayoloji yomzimba. Isingqisho seCircadian yindlela yewotshi yangaphakathi elawula umjikelo wokuvuka komzimba ngokomjikelo wokukhanya kwemini nobumnyama. Xa ubuza ukuba usigcina njani isingqisho sokulala, inyathelo lokuqala kufuneka libe kukuqinisekisa ukuba esi singqisho sigcinwa sinjalo. Ukulala rhoqo akuthethi nje ukuphumla; Kuyimfuneko ekudityanisweni kwememori, ulungelelwaniso lweemvakalelo kunye nempilo yemetabolism. Izifundo zenzululwazi, umzekelo, zibonisa ukuba ukusebenza kwengqondo yabantu abaneepatheni zokulala rhoqo kuphezulu kwi-25%, ngokutsho kophando olupapashwe yi-Harvard Medical School ngo-2022. Ngexesha lezigaba zokulala - ubuthongo obulula, ubuthongo obunzulu kunye nesigaba se-REM (ukunyakaza kwamehlo okukhawuleza) - umzimba ufihla i-hormone yokukhula, ukulungisa izicubu kunye nokwandisa amaseli omzimba. Ukungalali ngokungaqhelekanga kubangela ukuba ezi zigaba zibe mfutshane, ukwandisa amanqanaba okudumba kunye nokwandisa umngcipheko wokutyeba ngama-20%. Kule nkqubo, isigaba sokulala esinzulu sibaluleke kakhulu; kuba kweli nqanaba, ubuchopho bucoca amacwecwe e-beta-amyloid aqokelelwe imini yonke, nto leyo engoonobangela abaphambili besifo sika-Alzheimer.Uphando ludiza ukuba indlela yokulala rhoqo yomeleza amajoni omzimba kwaye yonyusa ukuxhathisa kusulelo ngama-35%. Umzekelo, ukusebenza kwesitofu sokugonya kuphezulu ngakumbi kubantu abalala rhoqo ngexesha lomkhuhlane.
Kutheni ibaluleke kangaka nje? Kubomi banamhlanje, ukuphazamiseka kokulala kuye kwanda nge-37% kwixesha le-post-bhubhane (idatha ye-WHO, i-2023). Uxinzelelo lomsebenzi, uxanduva losapho kunye nemidiya yoluntu iphazamisa ubuthongo ngokucinezela imveliso ye-melatonin. Njengoko sigxininisa kwi-e-Health yokuxhalaba kunye neeblogi zokulawula uxinzelelo, iipatheni zokulala zichaphazela ngqo impilo yengqondo. Umzekelo, ukulala ngokungafanelekanga kunokubangela uhlaselo lokuxhalaba ngokunciphisa amanqanaba e-serotonin kunye ne-dopamine. Ebantwaneni, yehlisa inkqubo yesikolo nge-15%. Kubantu abadala, yonyusa umngcipheko we-Alzheimer's kwixesha elide - kuba isigaba sobuthongo obunzulu sisusa i-toxins ebuchotsheni. Impendulo kumbuzo wendlela yokugcina iipatheni zokulala akukona nje ukhetho lomntu, kodwa utyalo-mali kwimpilo. Ukulala rhoqo kulungelelanisa amanqanaba amandla, kwandisa ukusebenza kwemini kunye nokuthintela isifo esingapheliyo sokukhathala. Iinkqubo esizidibanisa nonyango lwethu lomzimba kunye neengcali zempilo kwiqonga le-e-Health zenza le odolo ibe yeyakho ngokulandelela ukulala nge-app yeselula. Ngamafutshane, iipatheni zokulala zisisiseko somgangatho wobomi bakho; Ukungayihoyi kumema iingxaki zempilo.Emva kokufunda esi sahluko, qalisa ukugcina idayari yakho yokulala - ukungena ngeveki kuya kukunceda ukuba ujonge inkqubela yakho. Ukongezelela, umphumo weendlela zokulala kwibhalansi ye-hormonal akufanele inganakwa: Ikhulula iimpawu ze-PMS ngokuzinzisa amanqanaba e-estrogen kubasetyhini, ngelixa ixhasa ukulungiswa kwemisipha ngokunyusa ukuveliswa kwe-testosterone kumadoda. Ngokutsho kophando, ukulala rhoqo kuphucula impilo yesikhumba ngokunciphisa inkqubo yokuguga - imveliso ye-collagen iphezulu ebusuku. Ke ngoko, iipatheni zokulala kufuneka zijongwe njengento eyimfuneko, hayi nje into emnandi.
Uziphazamisa njani iipateni zokulala? Izizathu eziqhelekileyo kunye neempawu
Uziphazamisa njani iipatheni zokulala? Le yinkqubo uninzi lwethu oluye luvezwe kuyo singayiqondi. Esinye sezizathu eziqhelekileyo ziiyure zokusebenza ezingekho mgangathweni. Kubasebenzi beshifti, isigqi se-circadian sitshintsha nge-50% (i-Sleep Foundation, ingxelo ye-2024). Ukukhanya kwesikrini kucinezela ukukhutshwa kwe-melatonin ngama-23% kunye nokukhanya okuluhlaza okwesibhakabhaka - ukusebenzisa ifowuni emva kwe-21: 00 ngokuhlwa kwandisa ixesha lokulala ngemizuzu engama-30. Ungakhankanyi iimpazamo zesondlo: Ukutya okunamafutha amaninzi kwisidlo sakusihlwa kwandisa i-asidi yesisu, kubangela i-reflux kunye nokunciphisa umgangatho wokulala ngama-40%. Le meko iyancipha kubantu abane-reflux ye-gastroesophageal (GERD); Ukuvuza kwe-Acid kuyanda kwindawo ethe tye kwaye kubangele ukuba bavuke ebusuku. Ukongeza, amashwamshwam aneswekile abangela ukuguquguquka kweswekile yegazi, nto leyo ebangela ukukhutshwa kweadrenaline, ephazamisa ukulala.
Uxinzelelo kunye nexhala zezona zinto zifihlakeleyo ziphazamisa indlela yokulala. Ihomoni ye-cortisol ifikelela incopho ngo-02:00 ebusuku, ibangela ukuba umntu aphaphame. Njengoko sibona kwi-e-Health yonyango lwentsapho kunye neenkonzo zengqondo, iingxaki zobudlelwane okanye uxinzelelo lomsebenzi luphazamisa ubuthongo ngokudala ukuvuthwa (iingcamango eziphindaphindiweyo). Icaffeine kunye notywala? Ukuba ikofu idliwe kwiiyure ezingama-6 ngaphambi kokulala, ivimba i-adenosine receptors kwaye ilibazise ukulala. Utywala, kwelinye icala, bufutshane isigaba se-REM - enye iglasi yewayini inciphisa ubuthongo obunzulu ngama-20%. Ukungasebenzi komzimba kudlala indima: Ukusebenza kakuhle kokulala yi-15% ephantsi kwabo bahamba ngaphantsi kwamanyathelo angama-5,000 ngosuku (ufundo lwe-NIH). Ukongeza, izinto zokusingqongileyo ezifana nengxolo, ungcoliseko lokukhanya okanye ubushushu begumbi obungafanelekanga nazo ziphazamisa iipatheni zokulala. Umzekelo, kubahlali basezidolophini, ingxolo yendlela yonyusa i-micro-arousals yokulala ngama-25%.
Zintoni iimpawu? Ukudinwa ekuvukeni kusasa, ukulala emini, ukucaphuka kunye neengxaki zokukhumbula. Ukuba iba yinto engapheliyo, ubunzima kunye nobuthathaka bomzimba bongezwa. Impendulo yendlela yokuphazamisa iipatheni zokulala ilele kwindlela yokuphila. I-e-Health dietitians yethu igxininisa umda we-caffeine (400 mg ngosuku) kwiingcebiso zesondlo. Njengoko usiya usazi ezi zizathu, iindlela zokuyilungisa ziye zicace ngakumbi - siza kuyichaza ngokubanzi kwicandelo elilandelayo. Ukongezelela, iingxaki zedlala lengqula ezinjengokuphazamiseka kwamadlala okanye ukuyeka ukuya exesheni kunokuphazamisa indlela yokulala; Ukubila ebusuku kunye nobushushu obutshisayo buphazamisa ubuthongo. Inkqubo yokwaluphala ikwangunobangela: Ngaphezu kweminyaka engama-50, imveliso yemelatonin yehla nge-50%, nto leyo eyenza ubuthongo bube lula. Ukuqaphela iimpawu kwangoko kukhawuleza ungenelelo-umzekelo, ukudinwa okuzingileyo kunokuba ngumanduleli wesifo seswekile. Ezi zizathu, esixubushe ngazo ngokweenkcukacha, ziya kunceda abafundi bethu bahlole obabo ubomi kwaye zibakhuthaze ukuba bathabathe amanyathelo okuthintela.
Uyigcina njani iNkqubo yokulala? Isikhokelo seNyathelo ngeNyathelo
Uyigcina njani inkqubo yokulala? Impendulo yalo mbuzo ifuna indlela ecwangcisiweyo. Ngezantsi, siza kuxoxa ngamanyathelo asekwe ngokwenzululwazi ngokweenkcukacha. Isinyathelo ngasinye sinokudibaniswa kwindlela yemihla ngemihla kwaye sixhaswe yi-e-Health's wellness programmes. Esi sikhokelo sijolise ekuphuculeni impilo yokulala kwixesha elide ngokunika abafundi amaqhinga asebenzayo, anokusetyenzwa.
Yila iNkqubo yokuLala rhoqo: Lungisa iiyure
Ilitye lembombo lendlela yokugcina indlela yokulala kukungaguquguquki. Ukulala nokuvuka ngexesha elifanayo yonke imihla kuqinisa isigqi se-circadian nge-30% (I-Journal yoPhando lokulala, i-2023). Efanelekileyo: Ukulala phakathi kwe-22:00-23:00 ngokuhlwa, ukuvuka ngo-06:00-07:00 kusasa. Vumela imizuzu ±30 ukutenxa, nangeempelaveki. Kutheni iphumelela? Ngokufunda le nkqubo, umzimba uzenzela ngokuzenzekelayo ukukhutshwa kwemelatonin. Ingcebiso esebenzayo: Landela umkhondo wokulala kwakho ngeewotshi ezihlakaniphile okanye i-eHealth app – iingxelo zeveki zibonisa ukutenxa. Eyabantwana? Lungisa iiyure zesikolo; I-Delayed phase syndrome ixhaphakile kulutsha, ngoko ke jolise ukulala ngo-21:00. Ngexesha elide, le nkqubo inciphisa umngcipheko wesifo sikashukela nge-25% ngokuphucula ukuvakalelwa kwe-insulin. Ukuqalisa: Zama iveki, setha i-alarm "yexesha lokulala" kwigumbi lokulala. Kwakhona, yongeza izithethe zokulala ukuze uqinise inkqubo - umzekelo, ukuthatha ishawa efudumeleyo kunciphisa ukushisa komzimba, ukubonakalisa ukulungela ukulala. Eli nyathelo lisebenza ngokukodwa kwabo bafumana i-jet lag; Yandisa ukukhanya kwemini ukuseta kwakhona isingqi ngexesha lotshintsho lwendawo yexesha.
Jika igumbi lakho lokulala libe yiParadesi yokulala: uPhuculo lweNdalo
Kumbuzo wokuba ungayigcina njani ipateni yokulala, okusingqongileyo kusebenza ngama-40%. Igumbi elimnyama, elipholileyo (18-22 ° C) kunye negumbi elizolileyo liyafuneka. Sebenzisa iikhethini ezimnyama ukuvala ukuvuza kokukhanya - i-melatonin ikhutshwe nge-15% ngaphezulu. Umbhede ulele kuphela: akukho TV okanye umsebenzi, ngaphandle koko ingqondo idibanisa. Khetha iindawo zokulala kunye nemiqamelo ekhululekile; iimodeli zamathambo zinciphisa iintlungu zangasemva nge-20%. Vumela izinga lokufuma libe yi-40-60%; Umoya owomileyo ubangela ukurhona. I-e-Health physical therapists ikuxhasa ngeengcebiso zebhedi ye-ergonomic. Uyanuka? Ioli yeLavender ivuselela i-GABA receptors, ikhawuleza ukulala ngemizuzu eyi-10 (uphando lweAromatherapy). Zama: Skena igumbi, susa naziphi na izinto eziphazamisayo. Ukongeza, oomatshini bengxolo abamhlophe baphucula ubuthongo ngama-25% ngokufihla ingxolo yedolophu - njengesandi semvula. Ukuhonjiswa kwegumbi lokulala kubalulekile: Iithowuni ezibhlowu zidala ukuzola, ngelixa imibala edlamkileyo efana nobomvu bonyusa ukuphaphama.
Kulumkele ukuSetyenziswa kweSondlo kunye neCaffeine: iMenu yeSidlo
Isondlo sibalulekile kwindlela yokulondoloza iipatheni zokulala. Ungadli isidlo esinzima kwiiyure ezi-3 ngaphambi kokulala; Ukwetyisa kuphazamisa ubuthongo ngokunyusa ubushushu bomzimba. Yeka i-caffeine emva kwemini - isiqingatha-ubomi ziiyure ezingama-5-6. Ukunciphisa utywala; Ngaphezulu kweyunithi ye-1 kwandisa ukuhlukana kokulala ngama-35%. Ukutya okuluncedo: Iicheri (umthombo wendalo we-melatonin), iialmonds (ezithomalalisa izihlunu ngemagnesium), ibhanana (ezolisa imithambo-luvo ene potassium). I-e-Health dietitians yonyusa i-tryptophan intake kunye neemenyu zomntu - le amino acid ixhasa ukuveliswa kwe-serotonin. Inzululwazi: Umgangatho wokulala uphezulu kwi-22% kulabo balandela ukutya kweMeditera (iphephancwadi leNutrients, i-2024). Icebiso: Zama iyogathi+ubusi njengeshwamshwam langokuhlwa; Iiprobiotics ziphucula ubuthongo ngokulinganisa i-axis ye-gut-brain. Ngokweenkcukacha, ukunqongophala kwe-magnesium kuphazamisa ukulala - ukuhlawulela ukutya okufana nesipinashi kunye nembewu yethanga. Kwabasetyhini abakhulelweyo, izongezo ze-iron zikhusela ukulala ngokunqanda ukungazinzi kwemilenze syndrome.
Indima Yokuzilolonga kunye noMzimba: Gxininisa uMzimba
Uyigcina njani indlela yokulala? Hambisa! Imizuzu ye-30 yokuzivocavoca kwe-aerobic yemihla ngemihla yandisa isigaba sokulala obunzulu nge-20% (i-American Journal of Physiology, 2023). Kwenze kusasa okanye emini emaqanda; Iiyure zangokuhlwa zilibazisa ukulala ngokukhupha iadrenaline. Ukuhamba, i-yoga okanye ukuqubha kufanelekile - i-HIIT inciphisa uxinzelelo ngokukhupha i-endorphins. Iinkqubo zonyango lomzimba lwe-e-Health zibonelela ngezicwangciso zokuzilolonga ezigxile ebuthongweni. Uphando: Imizuzu ye-150 yomsebenzi ngeveki ikhulula iimpawu zokulala nge-40%. Qalisa: Misela inyathelo lemihla ngemihla le-10,000, yilandele kwi-app ye-e-Health. Njengendlela yeyoga, inja eyehlayo ilungiselela ukulala ngokuvula inkqubo yeparasympathetic. Umthambo olula ulawula ubuthongo ngelixa unciphisa umngcipheko wokuwa kubantu abadala.
Iindlela Zokulawula Uxinzelelo: Zolisa Ingqondo
Ulawulo loxinzelelo lubalulekile kwindlela yokugcinwa kwesiqhelo sokulala. Ukucamngca kunciphisa i-cortisol ngama-25% kunye nemizuzu eyi-10 yokuziqhelanisa imihla ngemihla (imagazini yeMindfulness). Ukuphumla kwezihlunu eziqhubekayo: Qinisa kwaye ukhulule izihlunu, uqale ngeenyawo. Ijenali yemihla ngemihla: Ukubhala phantsi amaxhala kunciphisa i-rumination ngama-30%. Iingcali zengqondo ze-eHealth zijongana noxinzelelo olungapheliyo kunye neeseshoni ze-CBT (i-Cognitive Behavioral Therapy). Umthambo wokuphefumula: ubuchule be-4-7-8 (phefumula imizuzwana emi-4, ubambe imizuzwana ye-7, ukhuphe imizuzwana ye-8) ukhawuleza ukulala. Okusebenzayo: Faka isicelo ecaleni kwebhedi imizuzu emi-5. Kancinci, hlanganisa usetyenziso lwengqondo- landelela nodibaniso lwe-eHealth.
Gcina iTekhnoloji Ikude: I-Digital Detox
Uyigcina njani inkqubo yokulala? Ngokuhlala kude nezikrini! Ukukhanya okuluhlaza okwesibhakabhaka kulahlekisa i-nucleus ye-suprachiasmatic, ukuphazamisa isigqi. Cima izixhobo kwiyure enye phambi kokulala - izihluzi ezifana noncedo lwef.lux. Abaqeqeshi bezempilo be-e-Health bafundisa izicwangciso zokumisela imida yedijithali. Uphando: Ixesha lokulala linyuka ngemizuzu engama-45 kwabo banciphisa ixesha labo lesikrini ngokuhlwa. Cima izaziso zemidiya yoluntu; Umjikelo we-dopamine uphazamisa ubuthongo.
Iindlela zokuSeka iNdlela yokuLala ngokoPhando lwezeNzululwazi
Uyigcina njani inkqubo yokulala? Inzululwazi inikeza iindlela eziqinisekisiweyo. Ngokutsho kweNational Sleep Foundation's 2024 meta-analysis, CBT-I (Cognitive Therapy for Insomnia) yeyona isebenzayo, kunye ne-70% yezinga lempumelelo. Isongezo seMelatonin? Iluncedo kwixesha elifutshane, kodwa khetha izixhobo zendalo. I-Chronotherapy: Ukusetha kwakhona isingqi kunye nonyango olulula kunika i-50% yokuphucula kwi-jet lag. Ukulala kwePolyphasic? Asiyonzululwazi; indlela ye-monophasic ephezulu. Ukudityaniswa kwe-e-Health: Yabelana ngedatha yakho yokulala kunye neengcali ezineengxelo ezihambelana ne-e-Pulse. Izifundo zibonisa ukuba iindlela ezidibeneyo (ukuzivocavoca + isondlo) zinika iziphumo ezingcono ze-45%. Ngokwenkcukacha, izifundo ze-neuroscience zibonisa ukuba i-prefrontal cortex iphinda izihlaziye ngokulala - i-dysregulation iphazamisa isakhono sokwenza izigqibo.
Fumana iNkxaso yobuNgcali kwiingxaki zokulala: Dibana ne-e-Health
Umbuzo wokuba zigcinwa njani iipateni zokulala ngamanye amaxesha ufuna uncedo lwengcaphephe. Kwi-e-Health, i-T.R. Kwiqonga elivunyiweyo lobuPhathiswa bezeMpilo, unokufumana iingcebiso ngevidiyo neengcali zengqondo, iingcali zokutya kunye neengcali zephysiotherapist. Iinkqubo zethu zempilo zibandakanya iimodyuli zokucoceka kokulala - kwanomyalelo we-melatonin unokucwangciswa kunye ne-e-Prescription. Ayaziwa, ikhuselekile: I-KVKK iyahambelana, i-encrypted ekupheleni ukuya ekupheleni. Amawaka abasebenzisi achaza i-60% yokuphucula kwiiseshoni ze-3. Yenza idinga, tyala imali kwimpilo yakho. Iqonga lethu lidibanisa neenkonzo zempilo zasekhaya; Ibonelela ngohlolo olukude kwiimeko ezingadingi vavanyo lomzimba.
Imibuzo Ebuzwa Rhoqo (FAQ)
Uzigcina njani iipateni zokulala kwaye kuthatha ixesha elingakanani ukufumana iziphumo?
Iindlela zesiqhelo kunye nokuphucula okusingqongileyo kubalulekile ukugcina iipatheni zokulala. Ukuphucuka okubonakalayo ngokuqhelekileyo kwenzeka kwiiveki ezi-2-4, kodwa iinyanga ezi-3 zokuhambelana ziyafuneka kwimiphumo ehlala njalo. Ukukhawulezisa ngokulandelelwa kwe-eHealth. Ngokwenkcukacha, kunokuba nzima ukulungisa isingqisho kwiveki yokuqala, kodwa njengoko umzimba uqhelana, amanqanaba amandla ayanda.
Ndingayigcina njani indlela yokulala ukuba ndisebenza iishifti?
Emsebenzini weshifti, yenza “iiyure zobumnyama” ezisisigxina: Sebenzisa izongezo zemelatonin kunye nekhethini ezimnyama. Abaqeqeshi be-eHealth banikezela ngezicwangciso zokulala zokutshintsha zomntu - 40% izinga lempumelelo. Ngokwesiqhelo, ii-naps ezimfutshane zasemva kokutshintsha zigcina isingqi.
Uziqinisekisa njani iipateni zokulala ebantwaneni?
Qinisekisa ixesha lokulala ngamabali abantwana, cima ixesha lesikrini kwiyure enye ngaphambili. Ngqamanisa nenkqubo yesikolo. Abacebisi babantwana be-e-Health baxhasa unyango losapho. Ingxolo emhlophe ebantwaneni yandisa ubuthongo ngama-30%.
Uzigcina njani iipatheni zokulala ngexesha lokukhulelwa?
Sebenzisa indawo yokulala esecaleni kunye nomqamelo phakathi kwemilenze yakho, nciphisa icaffeine. Iingcali zezempilo zabasetyhini be-e-Health zibonelela ngeengcebiso ezisekelwe kwi-trimester. Iyoga elula iyacetyiswa ngokuchasene notshintsho lwehomoni.
Uzigcina njani iipateni zokulala kwaye ngaba izongezo ziyimfuneko?
Iindlela ezisisiseko zanele; izongezo (i-magnesium) ngemvume kagqirha. I-e-Health dietitians icebisa ezinye iindlela zokutya-ezinomngcipheko weziphumo ebezingalindelekanga. Yandisa ukukhanya kwelanga, njengoko ukunqongophala kwevithamin D kuphazamisa ubuthongo.
