Ulala njani kakuhle ebusuku.

Kwisantya sanamhlanje sobomi, ukulala ngokuzolileyo kuye kwaba yimfuneko ephambili yokugcina ukusebenza kakuhle ngokwasemzimbeni nasengqondweni. Nangona kunjalo, abantu abaninzi bahlala bejongene nobunzima bokulala kwaye banandipha ukuphumla kobusuku obuhle. Kweli phepha limhlophe, siza kugocagoca kwiziseko zenzululwazi kunye nezona ndlela zisebenzayo zokuphumeza lala kamnandi ebusuku, ukubonelela ngeengcebiso ezisekelwe kubungqina eziza kuvumela abafundi bethu ukuba baphinde babuyele umgangatho wokulala kwabo kwaye bavuke bahlaziye kwaye balungele ukujamelana nemingeni yosuku.

1. Impembelelo yokulala okusemgangathweni kwintlalontle yasebusuku

Ukulala okusemgangathweni kunendima ebalulekileyo kwimpilo-ntle yabantu yasebusuku. Ukuphumla okufanelekileyo ebusuku kuqinisekisa isimo sengqondo esilungeleleneyo, ingqondo ecacileyo, kunye nempilo entle iyonke. Apha ngezantsi, siza kuphonononga impembelelo yomgangatho wokulala enayo kwimpilo-ntle yethu yasebusuku kunye nokuba singawuphucula njani umgangatho wethu wokulala.

Enye yezona nkalo zibalulekileyo lixesha lokulala. Kuyacetyiswa ukuba ulale phakathi kwe-7 kunye ne-9 iiyure ubusuku ngabunye ukuvumela imizimba yethu kwaye ingqondo ihlaziyeka ngokufanelekileyo. Ukongezelela, kufuneka sinikele ingqalelo kumgangatho wokulala, siqinisekise ukuba silala kwindawo ezolileyo nekhululekileyo, engenangxolo neziphazamiso. Umgangatho womandlalo wethu kunye nomqamelo nawo udlala indima ebalulekileyo.

Enye into emiselayo yinkqubo yokulala. Ukuseta ixesha eliqhelekileyo lokulala nokuvuka kunceda ukulawula iwotshi yethu yebhayoloji kunye nokukhuthaza ukulala okuzolileyo ngakumbi. Ukuphepha i-caffeine kunye nokutya okunzima ngaphambi kokulala, kunye nokuvezwa kwizikrini eziqaqambileyo, kuya kuba negalelo ekulaleni okusemgangathweni. Ngokunjalo, ukuziqhelanisa neendlela zokuphumla, ezinjengokucamngca okanye ukuphefumla ngokunzulu, kunokusinceda ukuba silale ngokukhawuleza kwaye sonwabele ubusuku obuzolileyo nobuzolileyo.

2. Iingenelo zokuphumla ngokwaneleyo ebusuku

Ukuphumla kobusuku obufanelekileyo kusinika iingenelo ezininzi impilo kunye nokuphila kakuhle jikelele. Ngexesha lokulala, imizimba yethu kunye nengqondo yethu inethuba lokubuyisela kunye nokuvuselela, okuyimfuneko ekusebenzeni ngokufanelekileyo imini yonke. Ngezantsi zezinye zezona zibonelelo zibalulekileyo zokuphumla ebusuku:

1. Mejora del rendimiento cognitivo: Ukufumana ngokwaneleyo, ubuthongo obungaphazanyiswa buvumela ingqondo yethu ukuba iphumle kwaye iqhube ulwazi olufunyenwe emini. Oku kuguqulela kugxininiso olukhulu, inkumbulo kunye namandla okufunda.

2. Fortalecimiento del sistema inmunológico: Ngexesha lokulala, umzimba wethu uvelisa iiproteni ezithile ezilwa nezifo kunye nezifo. Ukuphumla ngokwaneleyo ebusuku komeleza inkqubo yethu yomzimba yokuzikhusela yaye kusinceda sithintele izifo.

3. Ukulawula imo: Umgangatho ophantsi wokulala unxulunyaniswa nomngcipheko owongeziweyo wokuphuhlisa ukuphazamiseka kwemizwelo, njengokudakumba kunye nokuxhalaba. Ukuphumla ebusuku ngokufanelekileyo kusinceda sihlale silungelelene ngokweemvakalelo kwaye siphucule impilo yethu yengqondo.

3. Ukubaluleka kokumisela inkqubo yokulala kamnandi ebusuku

Ukumisela inkqubo yokulala ngokwaneleyo kubaluleke kakhulu kwimpilo yethu yonke kunye nokuba sempilweni. Ngexesha lokulala, umzimba wethu uyachacha kwaye uzilungise, okusivumela ukuba sibe kwimeko efanelekileyo yokujongana nosuku olulandelayo. Nangona kunjalo, abantu abaninzi banobunzima bokulala okanye ukugcina indlela yokulala rhoqo. Nazi ezinye iingcebiso zokuseka inkqubo ekuvumela ukuba uphumle ngokufanelekileyo kwaye uvuke uhlaziyekile rhoqo kusasa.

Inyathelo lokuqala lokuseka indlela yokulala esebenzayo kukuba nexesha eliqhelekileyo lokulala kunye nexesha lokuvuka. Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla, nangeempelaveki. Oku kuya kunceda ukulawula iwotshi yakho yangaphakathi kwaye wenze ukulala nokuvuka kube lula. Kwakhona, gwema isilingo sokuhlala ebhedini emva kokuvuka, njengoko oku kunokuphosa iphethini yakho yokulala.

Omnye umba obalulekileyo kukudala indawo evumela ukuba umntu alale. Qinisekisa ukuba igumbi lakho limnyama, lizolile, kwaye likwiqondo lobushushu elifanelekileyo. Ungasebenzisa amakhethini amnyama, iiplagi zendlebe, okanye oomatshini bengxolo abamhlophe ukuba kukho imfuneko. Ukongezelela, kuphephe ukuchanabeka kwizixhobo zombane, ezinjengeeselfowuni okanye iipilisi, ngaphambi kokuba ulale, njengoko ukukhanya okuluhlaza ezikukhuphayo kunokuphazamisana nokuveliswa kwemelatonin, idlala elilawula ukulala.

4. Izinto ezichaphazela kakubi ukulala ebusuku kunye nendlela yokuziphepha

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Umgangatho wokulala ebusuku unokuchatshazelwa zizinto ezahlukeneyo ezinokwenza kube nzima ukulala kwaye kubangele ukuvuswa rhoqo ebusuku. Ukuqinisekisa ukuphumla okulungileyo, kubalulekile ukwazi kwaye uphephe ezi zinto zingalunganga. Apha ngezantsi zezinye zezinto eziqhelekileyo ezichaphazela ukulala ebusuku, kunye neengcebiso ezithile zokuziphepha:

1. Ukuvezwa kwizikrini ngaphambi kokulala: Ukusebenzisa izixhobo zombane ezinezikrini eziqaqambileyo ezifana neefowuni eziphathwayo, iipilisi okanye iithelevishini ngaphambi kokulala kunokuphazamisa isigqi se-circadian kwaye kube nzima ukulala. Kunconywa ukuba ugweme ukusebenzisa ezi zixhobo ubuncinane kwiyure ngaphambi kokulala okanye usebenzise izihluzo zokukhanya eziluhlaza okwesibhakabhaka ukunciphisa impembelelo yazo.

2. Ukusetyenziswa kwe-caffeine kunye ne-stimulants: Iziselo ezifana nekofu, iti, izinto eziqinisa amandla, nokutya okunecaffeine kunokuphazamisana nomgangatho wokulala. Kuyacetyiswa ukuba uphephe ukusetyenziswa kwayo iiyure ezininzi ngaphambi kokuba ulale, ngakumbi ukuba unovelwano kwiziphumo zayo ezivuselelayo. Ukukhetha i-infusions yokuphumla efana ne-chamomile okanye i-valerian ingaba enye indlela yokukhuthaza ukulala.

3. El estrés y la ansiedad: Ukukhathazeka rhoqo, umsebenzi okanye uxinzelelo lobuqu, kunye nokuxhalaba kunokuchaphazela kakubi ukulala kwakho ebusuku. Kubalulekile ukulawula ngokufanelekileyo uxinzelelo ngokusebenzisa iindlela zokuphumla ezifana nokucamngca okanye ukuphefumla ngokunzulu. Ukuseka ukulala rhoqo kunye namaxesha okuvuka, kunye nokudala indawo yokuphumla efanelekileyo kwigumbi lokulala, kunokuncedisa ukunciphisa uxinzelelo kunye nokukhuthaza ukulala okuphumlayo.

Khumbula ukuba umntu ngamnye unokuba nezinto ezibangela iingxaki zokulala, ngoko kuyacetyiswa ukuba udibane nochwepheshe bezempilo ukuba ubunzima bokulala buyaqhubeka. Ngokulandela ezi ngcebiso ngokubanzi, uya kukwazi ukunciphisa izinto ezingalunganga ezichaphazela ukulala kwakho ebusuku kwaye ujabulele ukuphumla nokuvuselelayo.

5. Iingcebiso zokudala indawo evumela ukulala

Ukudala indawo ekhuthaza ukulala, kubalulekile ukulandela ezinye iingcebiso eziza kunceda ukuphucula umgangatho wokulala. Nazi ezinye iingcebiso ukuze ukwazi ukuzisebenzisa kwigumbi lakho lokulala:

1. Lawula ubushushu: Qinisekisa ukuba ugcina ubushushu obufanelekileyo kwigumbi lakho. Ubushushu obufanelekileyo bokulala budla ngokuba phakathi kwe-18 nama-22 ngokukaCelsius. Unokuyilawula usebenzisa i-thermostat okanye i-fan, kuxhomekeke kwiimeko zemozulu.

2. Nciphisa ingxolo: Ingxolo inokuba ngunobangela omkhulu wokuphazamiseka kokulala. Ukunqanda oku, ungasebenzisa ii-earplugs okanye usebenzise iindlela zokugquma isandi, njengamakhethini angqingqwa okanye iiragi ezifunxa isandi. Kukwacetyiswa ukuba ushenxise izixhobo zombane ezikhupha ingxolo ebusuku.

3. Yenza umoya ozolileyo: Indawo yokuphumla ibalulekile ekulaleni. Unokufezekisa oku ngokusebenzisa imibala ethambileyo kwiindonga, umandlalo okhululekileyo, kunye nokukhanya okuthambileyo. Ukongezelela, kubalulekile ukugcina igumbi licocekile kwaye lingenazo iziphazamiso, ezifana nomabonwakude okanye iikhompyutha.

6. Amaqhinga okuphumza ingqondo kwaye ulale ngokulula

Nazi ezinye zezibonelo. amaqhinga asebenzayo ukuphumla ingqondo yakho kwaye ulale ngokulula:

1. Zenzele inkqubo yokulala: Zama ukulala uze uvuke ngexesha elinye yonke imihla, nangeempelaveki. Oku kunceda ukuqeqesha umzimba ukuba uqaphele xa ilixesha lokulala.

2. Yenza indawo evumela ukuba umntu alale: Qinisekisa ukuba igumbi lakho lokulala liyindawo ezolileyo, emnyama nepholileyo. Kuphephe ukuvezwa kwizibane eziqaqambileyo okanye izixhobo zombane ngaphambi kokulala, njengoko zinokuphazamisana nokuveliswa kwemelatonin, ihomoni yokulala.

3. Ziqhelanise neendlela zokuphumla: Ngaphambi kokuba ulale, unokuzama iindlela zokuphumla ezifana nokuphefumla okunzulu, ukucamngca okanye i-yoga. Le misebenzi inokunceda ukunciphisa uxinzelelo kunye nokuxhalaba, ukulungiselela ingqondo nomzimba wakho ukuba ulale ngcono.

7. Ukutya kunye nokuzilolonga: izitshixo zokulala kakuhle ebusuku

Ukutya nokuzilolonga kunendima ebalulekileyo ekuqinisekiseni ukuba uphumla kamnandi ebusuku. Ukutya okunesondlo kunye nokuzilolonga rhoqo kunokuphucula umgangatho wokulala nokunciphisa ukuphazamiseka kokulala. Nanga amanye amacebiso abalulekileyo okufumana ubuthongo obupholileyo ebusuku:

1. Ziphephe izidlo ezinzima: Ukutya ukutya okunzima ngaphambi kokulala kunokuthintela ukugaya kwaye kubangele ukungahambi kakuhle ebusuku. Kucetyiswa ukuba ukhethe izidlo ezilula, ezityebileyo kwiiprotheni ezibhityileyo, imifuno kunye nengqolowa epheleleyo.
2. Nciphisa ukusetyenziswa kwezivuseleli: Iziselo ezifana nekofu, iti, okanye iziselo zamandla zinecaffeine, isivuseleli esinokuphazamisa ubuthongo. Kuyacetyiswa ukuba uthintele ukusetyenziswa kwazo emva kwemini okanye ngokuhlwa, okanye endaweni yazo ngokukhetha okune-decaffeinated.
3. Practicar ejercicio regularmente: Umsebenzi oqhelekileyo womzimba unceda ukulawula isigqi se-circadian kwaye ukhuthaza ukuziva udiniwe ekupheleni kosuku, okwenza kube lula ukulala. Kucetyiswa ukuba wenze umthambo ubuncinane kwiiyure ezintathu ngaphambi kokuba ulale ukuze umzimba uphumle kakuhle ngaphambi kokuba uphumle.

Le mikhwa yokutya nokuzilolonga inokuba negalelo elibonakalayo kubuthongo obulungileyo. Ukongezelela, kubalulekile ukukhumbula ukubaluleka kokugcina inkqubo yokulala rhoqo, ukudala indawo efanelekileyo yokuphumla, kunye nokuphepha utywala obuninzi kunye nokutshaya icuba, njengoko oku kunokuphazamisa ubuthongo obupholileyo.

8. Impembelelo yeteknoloji kumgangatho wokulala ebusuku

Itekhnoloji iguqule ubomi bethu ngeendlela ezininzi, kodwa iye yaba nefuthe elikhulu kumgangatho wokulala kwethu ebusuku. Ukusetyenziswa ngokugqithiseleyo kwezixhobo zombane, ezifana neefowuni eziphathwayo, iipilisi kunye neekhomputha, ngaphambi kokuba ibhedi ibonakale iphazamisa indlela yethu yokulala kunye nokunciphisa ukukwazi kwethu ukulala.

Enye yeengxaki eziphambili ngeteknoloji yokulala kukukhutshwa kokukhanya okuluhlaza okwesibhakabhaka. Ukukhanya okuBlue kucinezela imveliso yemelatonin, idlala elilawula imijikelo yethu yokulala. Ngoko ke, kuyacetyiswa kuphephe ukusebenzisa izixhobo zombane ubuncinane iyure enye phambi kokulala. Además, es aconsejable seta imowudi yasebusuku o Isihluzi sokukhanya okuluhlaza kwizixhobo ukunciphisa ukuvezwa kolu kukhanya kunye nokunceda ukugcina isigqi se-circadian esisempilweni.

Omnye umba omawuqwalaselwe yingxolo eyenziwa zizixhobo zobuchwepheshe ebusuku. Kuyacetyiswa ukuba kugcinwe izixhobo zombane ngaphandle kwegumbi lokulala o, al menos, thula izaziso kunye nezilumkiso ukuphepha ukuphazamiseka okungeyomfuneko ngexesha lokulala. Ukongeza, kunokuba luncedo sebenzisa usetyenziso lwengxolo emhlophe okanye izixhobo ukufihla naziphi na izandi eziphazamisayo kunye nokukhuthaza ukulala okuzolileyo nokuzolileyo.

9. Ukuphazamiseka okuqhelekileyo kokulala kunye nezisombululo ezinokwenzeka

Ukuphazamiseka kokulala ziingxaki ezichaphazela abantu abaninzi kwihlabathi liphela. Ezinye zezona ngxaki zixhaphakileyo zokulala ziquka ukuphuthelwa, ukuphelelwa ngumoya, nokungaphumli kwemilenze. Ezi ngxaki zinokuchaphazela kakubi umgangatho wobomi kunye nentlalo-ntle zabantu, kwaye kubalulekile ukujonga izisombululo ukuze ukwazi ukuphumla ngokwaneleyo.

Esinye sezicombululo ezinokubakho zokuphazamiseka kokulala kukumisela inkqubo yokulala rhoqo. Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla, nangeempelaveki. Oku kuya kunceda ukuqeqesha umzimba wakho ukuba ulale kwaye uvuke ngexesha elithile, elinokuphucula umgangatho kunye nobuninzi bokulala okufumanayo.

Esinye isisombululo esinokubakho kukudala indawo efanelekileyo yokulala. Qinisekisa ukuba igumbi lakho limnyama, lizolile, kwaye likwiqondo lobushushu elilungele ukulala. Sebenzisa amakhethini amnyama okanye imaski, iindlebe, okanye umatshini wengxolo omhlophe ukuba kuyimfuneko. Kuphephe ukusebenzisa izixhobo zombane phambi kokuba ulale, njengoko ukukhanya okuluhlaza ezikukhuphayo kunokuphazamisana nomgangatho wokulala kwakho.

10. Ubudlelwane phakathi koxinzelelo kunye neengxaki zokulala ebusuku

Iingxaki zokulala ebusuku zinokunxulunyaniswa ngokusondeleyo noxinezeleko. Ukuxinezeleka okungapheliyo kunokuchaphazela kakubi umgangatho wokulala kwaye kube nzima ukulala. Ukongezelela, iingxaki zokulala zinokunyusa uxinzelelo, ukudala umjikelo onobungozi kwimpilo yonke kunye nokuphila kakuhle. Ngethamsanqa, kukho amanyathelo anokuthi athathwe ukulungisa olu budlelwane phakathi koxinzelelo kunye neengxaki zokulala ebusuku.

Isicwangciso esisebenzayo sokunciphisa uxinzelelo kunye nokuphucula ubuthongo kukuziqhelanisa neendlela zokuphumla, ezifana nokucamngca okanye ukuphefumla ngokunzulu. Ezi ndlela zinceda ukunciphisa ukusebenza kwe-nervous system kunye nokukhuthaza ukuzola. Ukumisela inkqubo yokuphumla ngaphambi kokulala kunokuba luncedo ekucoceni ingqondo yakho kunye nokulungiselela umzimba wakho ukuphumla ebusuku.

Ukuzazi izinto ezibangela uxinzelelo kunye nokuthatha amanyathelo okuzinciphisa kukwangundoqo ekuphuculeni ubuthongo. Ukuchonga kunye nokujongana neemeko ezixinzelelekileyo kubomi bemihla ngemihla kunokunciphisa umthwalo wengqondo kunye nokukhuthaza ukulala okuphumlayo. Ezinye iindlela eziluncedo zinokubandakanya ukwaba imisebenzi, ukumisela imida esempilweni, ukuziqhelanisa nokuzinyamekela, kunye nokufuna inkxaso yeemvakalelo xa kuyimfuneko.

11. Indlela yokuphucula umgangatho wokulala ngexesha lokukhulelwa

Umgangatho wokulala ngexesha lokukhulelwa unokuchaphazela umama kunye nosana. Kuqhelekile ukuba abafazi abakhulelweyo bafumane ubunzima bokulala okanye ukulala ebusuku. Ngethamsanqa, kukho amanyathelo onokuwathatha ukuphucula umgangatho wokulala ngeli nqanaba. kubaluleke kakhulu. Aquí hay algunas sugerencias:

– Misela inkqubo yokulala rhoqo: Kubalulekile ukwenza ixesha eliqhelekileyo lokulala nokuvuka. Oku kunceda umzimba ukuba uqhelane nesiqhelo kwaye wenze kube lula ukulala.

-Yenza indawo efanelekileyo yokulala: qinisekisa ukuba igumbi lokulala limnyama, lizolile kwaye likwiqondo lobushushu elitofotofo. Kuphephe ukuvezwa kwizixhobo zombane ngaphambi kokulala, njengoko ukukhanya okuluhlaza kunokuphazamisana nokulala.

-Ziqhelanise neendlela zokuphumla: Ngaphambi kokuba ulale, zama ukwenza izinto zokuphumla ezifana nokuhlamba okushushu okanye ukufunda incwadi. Ukongeza, ukusebenzisa iindlela zokuphumla ezinjengokuphefumla nzulu okanye ukucamngca kunokunceda ukuzola ingqondo yakho kwaye ikulungiselele ukulala.

12. Impembelelo yobudala kwiipatheni zokulala ebusuku

Yinto efundwa ngokubanzi kwisayensi yokulala. Njengoko sikhula, kukho utshintsho olubalulekileyo kumgangatho kunye nobungakanani bokulala esiba nakho ebusuku. Olu tshintsho lunokuba nemiphumo enzulu kwimpilo yethu yonke kunye nokuphila kakuhle.

Enye yeempembelelo eziphambili zokuguga kwiipatheni zokulala kukuthambekela kokufumana ubuthongo obunzima, obuqhekezayo. Abantu abadala badla ngokuvuka ngakumbi ebusuku, nto leyo ephazamisa ubuthongo babo obuqhubekayo, obunzulu. Oku kunokuba ngenxa yezinto ezahlukeneyo, ezifana neemeko zonyango eziphantsi, utshintsho lwehomoni, okanye inkqubo yokuguga yendalo.

Omnye umba obalulekileyo kukwehla ngokuthe ngcembe kwisixa esipheleleyo sokulala. Njengoko sikhula, kuqhelekile ukufumana ukuncitshiswa kwexesha lokulala ebusuku. Oku kunokubangelwa yimiba efana notshintsho kwiipatheni zomsebenzi wemini, iingxaki zempilo ezinxulumene nobudala, kunye notshintsho kwiimfuno zokulala zomntu ngamnye. Kubalulekile ukukhumbula ukuba nangona iimfuno zokulala ziyahluka yomntu Ngakolunye uhlangothi, abantu abadala abadala bafuna phakathi kwe-7 kunye ne-9 iiyure zokulala ubusuku ngabunye ukugcina inqanaba elifanelekileyo lokusebenza.

13. Unyango olulolunye ukukhuthaza ubuthongo obumnandi

Kukho iindlela ezininzi zonyango ezinokusetyenziswa ukukhuthaza ukulala ngokuzolileyo. Olu nyango lujolise ekujonganeni nemiba eyahlukeneyo enxulumene nokulala, njengokuxinezeleka, ukuxhalaba, kunye neendlela zokuphila ezinempilo. Apha ngezantsi lulunye unyango olunokuba luncedo:

1. Ukucamngca: Ukucamngca bubuchule obunokunceda ukuthomalalisa ingqondo kunye nokunciphisa uxinzelelo kunye noxinzelelo. Iyakwazi ukuziqhelanisa ngaphambi kokulala ukulungiselela umzimba kunye nengqondo ukuze ulale ubuthongo obunzima. Ukuqala ukucamngca, kuyacetyiswa ukuba ufumane indawo ezolileyo, uhlale kwindawo ekhululekile kwaye ugxininise ekuphefumleni kwakho okanye kwinto ethile.

2. Unyango lwevumba elimnandi: I-aromatherapy yindlela yokusebenzisa ioyile eziyimfuneko ukukhuthaza ukuphumla kunye nokuphucula umgangatho wokulala. Ezinye iioyile ezibalulekileyo zokulala zibandakanya i-lavender, i-chamomile, kunye ne-vetiver. Zingasetyenziselwa kwii-diffusers, zongezwa kumanzi okuhlamba, okanye zifakwe esikhumbeni esixutywe kwi-oyile yokuthwala. Kubalulekile ukukhumbula ukuba ioli efunekayo kufuneka isetyenziswe ngononophelo kwaye kuyacetyiswa ukuba udibane nochwepheshe ngaphambi kokusetyenziswa.

3. Terapia de luz: Unyango olukhanyayo lolunye unyango olulinganisa ukukhanya kwendalo ukulawula ukulala kunye nomoya. Ngokuyintloko isetyenziselwa ukunyanga ukuphazamiseka kokulala, okufana nokuphazamiseka kwexesha lonyaka kunye nokuphuthelwa. zikhona izixhobo ezahlukeneyo Unyango olulula olukhoyo kwimarike, njengezibane kunye nemida. Ezi zixhobo zikhupha ukukhanya okuqaqambileyo kwaye zilawula izingqisho ze-circadian ukukhuthaza ukulala okuzolileyo ngakumbi.

14. Amanyathelo omawuthathe ukuba unengxaki yobuthongo obungapheliyo

Ukuba nokuphazamiseka kokulala okungapheliyo kunokuba ngumceli mngeni kunye namava anzima kuye nabani na. Nangona kunjalo, kukho amanyathelo anokuthi athathwe ukunciphisa le ngxaki kunye nokuphucula umgangatho wokulala. Apha ngezantsi, sibonisa ezinye iingcebiso kunye nezicwangciso ezinokukunceda ujongane kwaye woyise ukuphazamiseka kokulala okungapheliyo:

1. Establece una rutina de sueño regular: Zama ukulala kwaye uvuke ngexesha elifanayo yonke imihla ukuze ulawule umjikelo wakho wokulala. Kuphephe ukulala emini kwaye uqinisekise ukuba igumbi lakho lokulala liyindawo ezolileyo, ekhululekile yokulala.

2. Ziqhelise ukucoceka xa ulala: Kuphephe ukutya ukutya okuvuselelayo okanye iziselo ngaphambi kokulala, njengekofu okanye utywala. Ukongeza, faka inkqubo yokuphumla ngexesha lokulala, njengokufunda incwadi okanye ukuhlamba okushushu, ukulungiselela umzimba wakho nengqondo ukuphumla. Gcina indawo yakho yokulala ipholile, imnyama kwaye izolile.

3. Funa uncedo lweengcali: Ukuba ukuphazamiseka kokulala kuyaqhubeka kwaye kuchaphazela kakhulu umgangatho wobomi bakho, kuyacetyiswa ukuba udibane nengcali yokuphazamiseka kokulala. Ugqirha okanye ingcali yokulala iya kuba nakho ukuvavanya imeko yakho ethile, ukwenza uxilongo oluchanekileyo, kwaye icebise olona nyango lufanelekileyo, olunokubandakanya unyango lokuziphatha kwengqondo, amayeza, okanye indibaniselwano yazo zombini.

Ngamafutshane, ukulala ngokwaneleyo kubalulekile kwimpilo-ntle yethu nakwimpilo yethu. Ngokwamkela uthotho lwemikhwa kunye nobuchule, sinokuwuphucula umgangatho wokulala kwaye sinandiphe ukuphumla okunzulu nokuphumla.

Kubalulekile ukuseka inkqubo yokulala rhoqo, ukugcina amaxesha okulala angaguqukiyo kunye namaxesha okuvuka. Ukongeza, kubalulekile ukudala indawo efanelekileyo yokulala, kunye negumbi elimnyama, elizolileyo kwiqondo lokushisa elifanelekileyo.

Ukuphepha ukuchanabeka kwizixhobo zombane ngaphambi kokuba ulale nako kuluncedo, njengoko ukukhanya okuluhlaza ezikukhuphayo kunokuchaphazela ukuveliswa kwemelatonin, ihomoni yokulala. Endaweni yoko, kucetyiswa ukuba wenze imisebenzi yokuphumla, njengokufunda incwadi okanye ukuhlamba okushushu.

Omnye umba obalulekileyo wokufumana ubuthongo obumnandi kukugcina ukutya okunesondlo kunye nokuphepha utywala obugqithisileyo, icaffeine, nokutya okunzima ngaphambi kokulala. Ezi zinto zinokuguqula inkqubo yethu yemithambo-luvo kwaye zenze kube nzima ukulala.

Ukongezelela, ukuzivocavoca umzimba rhoqo kunokunceda ukuphucula umgangatho wokulala. Nangona kunjalo, kuyacetyiswa ukuba uphephe umthambo oqinileyo kanye ngaphambi kokulala, njengoko oku kunokukhokelela ekunyukeni kwamandla kwaye kube nzima ukuphumla ngaphambi kokulala.

Ekugqibeleni, ukuba nangona ulandela ezi ngcebiso, uqhubeka nokuba nobunzima bokulala kakuhle ebusuku, kubalulekile ukubonisana nochwepheshe bezempilo. Ugqirha okanye ingcali yokulala iya kuba nakho ukuvavanya imeko yakho ngabanye kwaye ikunike olona khetho lungcono kunye nonyango lokusombulula loo ngxaki.

Ukuqukumbela, ukulala ngokwaneleyo kubalulekile ukuze sisebenze kakuhle ngokwasemzimbeni nasengqondweni. Qhubeleka la macebiso kunye nobuchule bokuphucula umgangatho wokulala kwakho kwaye ube namava oncedo lokuphumla okwaneleyo. Amaphupha amnandi!