Ukudla okusiza ubuthongo obujulile

Njengoba nje ukuyeka ukuphuza i-caffeine ebusuku kukhulisa amathuba obuthongo obujulile, ukudla lokhu kudla okulandelayo kukusiza ukuba ulale.

Ukudla okubaluleke kakhulu okusiza ukulala okujulile:

ubhanana
Ubhanana unothile ngezinto eziphumuza imisipha ezifana ne-potassium ne-magnesium.

amaqanda
Umthombo obalulekile wamaprotheni kanye novithamini D ocebile.

okusamathunduluka
Umthombo we-hormone melatonin, olawula umjikelezo wokulala, futhi kunconywa ukuthi udle ama-cherry noma uphuze ijusi ye-cherry ngaphambi kokulala.

isipinashi
Amaqabunga awo anothe nge-calcium ne-potassium futhi angadliwa nesemishi lesinkwa ngaphambi kokulala.

i-brazil nut
Umthombo obalulekile we-selenium, ngaphandle kwe-magnesium ne-phosphorus.

uhlobo lwenhlanzi
Ukuyidla kusiza ukulala kangcono ngenxa yokuhlotshaniswa kwayo ne-omega-3.

ikiwi
Icebile nge-potassium, i-calcium, i-phosphorus ne-magnesium, futhi ngokusho kocwaningo, ukudla ama-kiwi amabili kuthuthukisa ukulala.

I-Popcorn
Eyenziwe ngendlela enempilo futhi ngamafutha amancane, i-popcorn ingumthombo obalulekile wama-carbohydrate, amaminerali kanye nama-antioxidants.

ithosi
Ama-carbohydrate anyusa amazinga kashukela egazini, axhumene nokulawulwa kwewashi lebhayoloji lomzimba.

I-cottage shizi enamafutha aphansi
Yehlisa i-asidi esiswini, futhi iqukethe i-calcium futhi ilinganisela i-hormone melatonin, elawula umjikelezo wokulala.

Umthombo: I-Life Hacker