Litlhahiso tse khothalletsang ho robala ke tsena. Mabaka a kotsi a boletsoeng ka holimo a lokela ho qojoa ka hohle kamoo ho ka khonehang.

Fumana boikoetliso ba metsotso e 20 ho isa ho e 30 ka letsatsi

- Batho ba ikoetlisang kamehla, esita le ka mokhoa o itekanetseng, ba robala hantle ho feta ba bang. Phuputso e entsoeng Univesithing ea Stanford (California) e bontšitse hore batho ba baholo ba lilemo tse 50 ho isa ho tse 76 ba nang le bothata ba ho hlobaela ka tsela e itekanetseng ba ka ntlafatsa boroko ba bona ka ho ikoetlisa kamehla. boikoetliso bo matla karolelano⁴. Batho ba mafolofolo ba ile ba robala ka makhetlo a mabeli ka potlako joaloka batho ba lutseng fatše 'me ba robala lihora tse 2 ho feta bosiu bo bong le bo bong.

- Leha ho le joalo, batho ba bangata ba robala hanyenyane ha ba ikoetlisa ka matla ka tlase ho lihora tse 2 ho isa ho tse 3 pele ba robala.

Lokisetsa kamore ea ho robala ho khothaletsa boroko

– Robala ka a materase a matle le ho a kamore e lefifi e thusa ho robala.

- Ha u le toropong, u ka sebelisa likharetene kapa lifofu ho khaola mahlaseli a ka ntle a khanya, leha ho le joalo e ka 'na ea e-ba tenuous (a tsoang mabone a seterateng, mohlala). Leseli le sebetsa ka ho toba tšoeleseng ea pituitary, e leng tšoelesa e nang le tšusumetso e kholo tshupanakong ea 'mele. Kamore e khanyang haholo kapa e lefifi haholo e sitisa mokhoa oa ho tsoha.

- Haeba ho hlokahala, e melumo tikoloho ka ho hlophisa likamore tsa ho robala likamoreng tse khutsitseng ka ho fetisisa tsa ntlo kapa ka ho thibela molumo mabota, siling le fuluru. U ka boela ua sebelisa li-earplugs feela.

- Batho ba bang ba robala hantle ha ho e-na le lerata le khanyang le le sa khaotseng (joaloka la fan), le koahelang lerata le leholo le tsoang ka ntle.

– Ho eletsoa ho etsa bonnete ba hore, bosiu, the mocheso kamore ea ho robala e batla e le ka tlase ho mocheso oa motšehare, hape le ho kenya moea ka kamoreng hantle. Ka kakaretso re khothaletsa mocheso o ka bang 18 ° C.

Ela hloko lijo tsa shoalane

- Ja ka linako tse tloaelehileng.

- Qoba ho ja bosiu haholo hobane tšilo ea lijo e etsa hore u lule u falimehile. Keletso ena e ba ea bohlokoa ho feta lilemo, kaha tšilo ea lijo e etsahala butle.

- E-ja lijo tse bobebe, tse nang le linoko hanyenyane lijong tsa mantsiboea, tse khothalletsang boroko. Ho lefella, ja lijo tsa hoseng tse kholoanyane le tsa mantsiboea. Lijo tsa mantsiboea tse nonneng li thusa ho arola boroko, haholo-holo haeba bo noselitsoe hantle.

- Lijo tsa mantsiboea tse nang le lik'habohaedreite tse ngata le liprotheine tse fokolang li tlatsetsa boroko bo botle ka ho susumetsa tlhahiso ea lihomone tsa 2 tse amehang boroko: melatonin le serotonin.

Sheba keletso ea setsebi sa phepo e nepahetseng Hélène Baribeau: Ho hlobaela le ho ja ka lipotso tse 7.

Ho qoba tšebeliso ea li-stimulants

- Nakong ea lihora tse 'maloa pele u robala, qoba ho ja lintho tse susumetsang, tse kang kofi, tee, chokolete, nicotine kapa colas. Ka kakaretso, ho kgothaletswa hore o se ke wa nka dikopi tse fetang 2 kapa tse 3 tsa kofi ka letsatsi. Leha ba noa kofi e le 'ngoe feela lihora tse' maloa pele ba robala, batho ba bang ba na le kutloelo-bohloko haholo caffeine, e ke ke ea khona ho koala leihlo la bosiu.

– Hlokomela dileibole tsa Meriana chesitsoe. Batla lintho tse susumetsang, tse kang pseudoephedrine. Sheba le rakhemisi oa hau haeba u belaela.

Phomola pele u robala

– Mekhoa e meng ea boikhathollo e ka u thusa ho robala. Ho phomola ha 'mele le kelello ho thusa ho thellela matsohong a Morpheus.

Lihora pele u robala, tsepamisa maikutlo mesebetsing e khutsitseng e hlokang matla a manyane: ho tsamaea moeeng o hloekileng, maemo a 'maloa a yoga, ho bala hanyane kapa ho phomola, ho hlapa, ho silila, ho thuisa, joalo-joalo.

- 'Mino o monate, ho bala ho khothatsang kapa litšoantšo tse hlasimollang li molemo ho feta koranta kapa filimi e mabifi.

Ikemisetse ho ba kamehla

– Leka ho tsoha ka nako e tšoanang hoseng ho hong le ho hong, esita le matsatsing a phomolo. Sena se thusa ho laola nako ea baeloji le ho etsa hore ho be bonolo ho robala mantsiboea.

Bakeng sa lintlha tse ling mabapi le ntho e 'ngoe le e' ngoe e amanang le boroko, bona faele ea rona e kholo Na u robetse hantle?

PasseportSanté.net podcast e fana ka mehopolo, boikhathollo, boikhathollo le lipono tseo u ka li jarollang mahala ka ho tobetsa Thuisa le tse ling tse ngata.