Indlela Yokuphepha Ukungalali

Ukuphuthelwa sisifo sokungalali esichaphazela izigidi zabantu ehlabathini lonke. Ibonakala ngobunzima bokulala, ukuhlala ulele ubusuku bonke, okanye ukuvuka kusasa kakhulu ungakhange ubuye ulale. Esi siphazamiso sinokubangela uthotho lweziphumo ezibi kwimpilo yomzimba, yengqondo nengokweemvakalelo kwabo babandezelekayo. Kweli phepha elimhlophe, siza kuphonononga izicwangciso ezahlukeneyo kunye nobuchule bokuphepha ukuphuthelwa, ukubonelela abafundi ngezixhobo ezisebenzayo zokukhuthaza ukulala okunempilo, ukuphumla. Ukuba unengxaki yokuphuthelwa okanye ufuna ukuyiphepha, eli nqaku lenzelwe ukukunika ulwazi oluyimfuneko ukuze uphucule umgangatho wokuphumla kwakho ebusuku.

1. Intshayelelo yokungalali kunye nefuthe layo kwimpilo

I-Insomnia sisifo sokulala esichaphazela inani elikhulu labantu emhlabeni jikelele. Ibonakala ngobunzima bokuwa okanye ukulala ebusuku, okubangela ukuvakalelwa rhoqo kokudinwa kunye nokudinwa emini. Esi siphazamiso sinokuba nempembelelo enkulu kwimpilo yomzimba kunye nengqondo yabo babandezelekayo.

Iziphumo zokungalali kwimpilo zinokwahluka kwaye zigubungele iindawo ezahlukeneyo. Okokuqala, ukuphuthelwa kunokuchaphazela kakubi ukusebenza kwengqondo kunye nokugxila, okwenza kube nzima ukugqiba imisebenzi yemihla ngemihla kwaye kunokuphazamisa umsebenzi okanye ukusebenza kwezemfundo. Ukongezelela, ukungabikho kokulala ngokwaneleyo kunokuwenza buthathaka amajoni omzimba, okwandisa umngcipheko wokugula nokulibazisa ukuchacha kukwenzakala.

Kwelinye icala, ukuphuthelwa kukwanxulunyaniswa nokuphazamiseka kwengqondo okunjengodandatheko nokuxhalaba. Abantu abanengxaki yokuphuthelwa kusenokwenzeka ukuba babe neempawu zokudakumba kunye nokuxhalaba, kwaye ezi meko zinokuba mbi ngakumbi ukuba ingxaki yokulala ayiphathwa kakuhle. Ngokuqhelekileyo, ukuphuthelwa kunokuchaphazela kakubi umgangatho wobomi kunye nentlalo-ntle yabantu abahluphekayo.

2. Izinto ezinegalelo ekuphuhliseni ukuphuthelwa

Ukuphuthelwa kukungalali kakuhle kunokubangelwa zizinto ezahlukahlukeneyo. Ukuchonga nokuqonda le miba kubalulekile kunyango olululo lwale meko. Ezona ziphambili ziya kuboniswa ngezantsi:

Uxinzelelo: Uxinezeleko ngomnye woonobangela abaphambili bokuphuthelwa. Ukukhathazeka kunye nokuxhalaba kunokukwenza kube nzima ukuwa kwaye uhlale ulele. Kubalulekile ukufunda iindlela zokulawula uxinzelelo kunye nokuseka iindlela zokuphumla ngaphambi kokuba ulale ukulwa lo mba.

Imikhwa eyingozi: Ukusetyenziswa kakhulu kwe-caffeine, utywala kunye necuba kunokuphazamisa ubuthongo. Ezi zinto zivuselelayo kufuneka ziphetshwe ngokukodwa ngaphambi kokulala. Ukongezelela, ukusetyenziswa ngokungakhethiyo kwezixhobo ze-elektroniki, njengeefowuni eziphathwayo okanye ii<em>tablet, ngaphambi kokuba ulale kunokuphazamisana nomgangatho wokulala.

Ukuphazamiseka kwezonyango kunye nengqondo: Izigulo ezithile zonyango, ezinjengokudakumba, ukuxhalaba, nokungalali kakuhle, zinokuba negalelo ekukhuleni kobuthongo. Kubalulekile ukulungisa ngokufanelekileyo kwaye uphathe ezi ngxaki ukuphucula umgangatho wokulala. Kwezinye iimeko, kunokuba yimfuneko ukufuna uncedo lwengcali yezempilo ukuxilongwa ngokuchanekileyo kunye nesicwangciso sonyango esifanelekileyo.

3. Ukubaluleka kokumisela iindlela eziqhelekileyo zokuthintela ukuphuthelwa

Ukuseka iinkqubo eziqhelekileyo kubalulekile ukuphepha ukulala kunye nokuqinisekisa ukuphumla okulungileyo. Umzimba unewotshi yawo yangaphakathi, eyaziwa ngokuba sisingqisho se-circadian, esilawula ukulala nokuvuka. Ngokulandela inkqubo engaguqukiyo, sinceda ukuvumelanisa esi singqisho kunye nokukhuthaza ukulala okunempilo. Kubalulekile ndiyokulala kwaye uvuke ngexesha elifanayo yonke imihla, nangeempela-veki, ukugcina ucwangciso oluthe rhoqo nokuseka indlela efanelekileyo yokulala.

Omnye umba ophambili kukudala imeko-bume evumela ukuphumla. Igumbi kufuneka libe mnyama, lizole kwaye libe kwiqondo lobushushu obutofotofo. Kuphephe ukuchanabeka kwizixhobo zombane phambi kokuba ulale Kukwabalulekile, kuba ukukhanya okuluhlaza ezikukhuphayo kunokulibazisa ukuveliswa kwemelatonin, ihomoni enoxanduva lokulawula ukulala. Inketho elungileyo kukuseka inkqubo yokuphumla ngaphambi kokulala, ebandakanya imisebenzi efana nokufunda incwadi, ukuhlamba okushushu, okanye ukwenza iindlela zokuphefumla ngokunzulu.

Ukuzivocavoca umzimba rhoqo emini kunokunceda ukulawula ukulala kunye nokulwa nokulala. Nangona kunjalo, kubalulekile ukuqaphela oko Ukwenza umthambo okufutshane kakhulu nexesha lokulala kunokuba nesiphumo esichaseneyo kwaye kube nzima ukulala.. Ngoko ke, kuyacetyiswa ukuba usebenzise ubuncinane iiyure ezimbalwa ngaphambi kokulala. Ukongezelela, ukutya ukutya okunokulinganisela kunye nokuphepha ukusetyenziswa kwezinto ezikhuthazayo ezifana nekhofi okanye utywala ngaphambi kokulala kunokufaka isandla kakhulu ekusekeni iindlela eziqhelekileyo kunye nokuphucula umgangatho wokulala.

4. Iingcebiso zokwenza imeko-bume elungele ukulala ngokuphumla

Ukuqinisekisa ukuba ufumana umgangatho, ubuthongo obumnandi, kubalulekile ukudala indawo evumela ukuphumla okwaneleyo. Apha sikunika iingcebiso zokuphumeza oku:

1. Gcina igumbi limnyama kwaye lizolile. Zicime izibane kwaye usebenzise iikhethini ezimnyama okanye iimfama ukuvala ukukhanya ngaphandle. Kwakhona, kuphephe ingxolo ekruqulayo okanye sebenzisa ii-earplugs ukuba kuyimfuneko.

2. Lawula ubushushu. Qinisekisa ukuba igumbi likwiqondo elipholileyo nelipholileyo. Indawo etshisa kakhulu okanye ebanda kakhulu inokwenza kube nzima ukufumana ubuthongo obupholileyo. Ukuba kuyimfuneko, sebenzisa iifeni, izifudumezi zomoya okanye izifudumezi ukulawula ubushushu.

3. Yenza inkqubo yokulala rhoqo. Zibekele amaxesha aqhelekileyo okulala nokuvuka, kwanangeempelaveki. Oku kuya kunceda ukulawula iwotshi yakho yangaphakathi kunye nokuphucula umgangatho wokulala. Ukongeza, kuphephe ukwenza izinto ezikhuthazayo ngaphambi kokulala, njengokusebenzisa izixhobo zombane okanye ukutya ukutya okunzima.

5. Impembelelo yokutya kumgangatho wokulala

Ukutya okulungileyo kunokuba nempembelelo ebalulekileyo kumgangatho wokulala kwakho. Uhlobo lokutya esikutyayo kunye nendlela esitya ngayo inokuchaphazela ukukwazi kwethu ukulala nokulala ubusuku bonke. Ukutya okunesondlo nokwahlukahlukeneyo, okutyebileyo kwizondlo ezibalulekileyo, kunokubangela ukuphumla, ubuthongo obusemgangathweni.

Ukuphucula umgangatho wokulala, kubalulekile ukuphepha ukutya okunzima okanye okuneziqholo ngaphambi kokulala, njengoko kunokubangela ukubetha kwentliziyo kunye nokuphazamiseka kokutya, okwenza kube nzima ukulala. Endaweni yoko, kuyacetyiswa ukuba ukhethe ukutya okulula, okulula ukwetyisa, okufana neziqhamo, imifuno, kunye neemveliso zobisi ezinamafutha aphantsi.

Ukongeza, kubalulekile ukunciphisa ukusetyenziswa kwecaffeine kunye notywala, njengoko zombini zinokuphazamisa ukulala. I-caffeine yinto evuselelayo enokwenza kube nzima ukulala, ngelixa ukusetyenziswa kotywala kunokuchaphazela kakubi umgangatho wokulala, kubangela ukuvuswa rhoqo ebusuku. Kukwacetyiswa ukuba uthintele izidlo ezinkulu kakhulu okanye zangokuhlwa, njengoko zinokusiguqula isingqisho sethu se-circadian, esilawula ukulala kunye nokuvuka.

6. Imisebenzi ekhuthazwayo yomzimba ukuthintela ukuphuthelwa

Ukuphuthelwa sisifo sokungalali esichaphazela abantu abaninzi ehlabathini. Ngethamsanqa, kukho imisebenzi eyahlukeneyo yomzimba enokunceda ukuyithintela. Apha ngezantsi kukho iingcebiso onokuthi uzibandakanye kwindlela yakho yemihla ngemihla:

1. Ukuzilolonga ngentliziyo: Ukuzibandakanya kwimisebenzi efana nokubaleka, ukuqubha, okanye ukukhwela ibhayisekile kunokunceda ukuphucula umgangatho wokulala. Kucetyiswa ukuba wenze umthambo ubuncinane imizuzu engama-30 ngosuku ngalunye. Oku kunceda ukunciphisa uxinzelelo kunye noxinzelelo, izinto ezimbini nto leyo enokuba negalelo ekuphuthelweni.

2. I-yoga: Ukuziqhelanisa ne-yoga ngaphambi kokulala kunokuba luncedo ekulaleni. I-Yoga idibanisa iintshukumo ezithambileyo kunye neendlela zokuphefumla kunye nokucamngca, ezinceda ukukhulula umzimba kunye nengqondo. Ezinye ii-yoga ezikhuthazwa ngokukhethekileyo zokungalali ziquka ukuma komntwana, ukuma kwehobe, kunye nokuma kwesidumbu.

3. Ukolula: Ukwenza ulungelelwaniso oluthambileyo ngaphambi kokulala kunokunceda ukukhulula uxinzelelo olwakhiwe kwizihlunu zakho kwaye uphumle umzimba wakho. Eminye imithambo yokuzolula into onokuyenza Zizolule ngasemva, ukolula umlenze kunye nokwelulwa kwengalo. Khumbula ukolula kancinane kwaye uphefumlele phezulu ngexesha lokuzilolonga.

7. Ukuphumla kunye neendlela zokuphefumla ukuze ulale

Kukho iindlela ezininzi zokuphumla kunye nokuphefumla ezinokuba luncedo kakhulu xa ulala. Ukusebenzisa obu buchule kunokunceda ukukhulula uxinzelelo oluqokelelweyo kunye nokubonelela ngemvakalelo yokuzola kunye nokuzola ngaphambi kokulala. Apha ngezantsi zezona ndlela zisebenzayo:

1. Ukuphefumla nzulu: Ukuphefumla nzulu yindlela elula kodwa esebenzayo yokuphumla ngaphambi kokulala. Kubandakanya ukuphefumlela ngokunzulu ngeempumlo, ubambe umoya imizuzwana embalwa uze uwukhuphe kancinci ngomlomo. Phinda le nkqubo amaxesha amaninzi inceda ukucotha isantya sentliziyo kwaye uphumle umzimba.

2. Indlela yokuphumla eqhubekayo kaJacobson: Obu buchule busekelwe kuxinzelelo oluqhubekayo kunye nokuphumla kwemisipha yomzimba. Uqala ngokucinezela kwaye uphumze iqela ngalinye lezihlunu, ukuqala ezinyaweni ukuya entloko. Ngokucofa ngokuthe ngcembe kwaye ukhulule imisipha, ukuziva ukhululekile kunye nokuphumla okunzulu kufezekiswa.

3. Umboniso okhokelwayo: Imifanekiso ekhokelwayo ibandakanya ukuba nomfanekiso-ngqondweni wendawo enoxolo, ephumlayo okanye indawo. Inokuba lunxweme oluzolileyo, ihlathi elizolileyo okanye nayiphi na enye indawo edala ukuzola. Ukuziqhelanisa nobu buchule, kuyacetyiswa ukuba uvale amehlo akho, ugxininise ekuphefumleni kwaye ubone indawo ekhethiweyo, uchaze imibala, izandi kunye neemvakalelo. Obu buchule bunceda ukuphazamisa ingqondo kwiingcamango eziphazamisayo kwaye zenze imeko yokuphumla kwengqondo.

8. Ukubaluleka kokulawula uxinzelelo ukuphepha ukuphuthelwa

Uxinzelelo ngomnye woonobangela abaphambili bokuphuthelwa kwaye kubalulekile ukufumana iindlela ezisebenzayo zokululawula ukuze uphephe ukuphazamiseka kokulala. Ngezantsi zizicwangciso ezinokuthi zincede ukulawula uxinzelelo kunye nokuphucula umgangatho wokulala:

1. Chonga imithombo yoxinzelelo: Kubalulekile ukuchonga ukuba zeziphi iimeko okanye iingcinga ezivelisa uxinzelelo ebomini bethu. Kunokuba luncedo ukugcina ijenali ukurekhoda oonobangela boxinzelelo ukuze ujonge izisombululo.

2. Ziqhelanise neendlela zokuphumla: Kukho iindlela ezahlukeneyo zokuphumla ezinokunceda ukunciphisa amanqanaba oxinzelelo, njengokucamngca, ukuphefumla okunzulu, i-yoga okanye i-tai chi. Ezi zenzo zikhuthaza ukuphumla ngokomzimba nangokwengqondo, okunokukhuthaza ukuphumla ebusuku.

3. Misela indlela yokulala esempilweni: Ukugcina inkqubo yokulala rhoqo kunokuhamba umgama omde ekuphepheni ukuphuthelwa ngenxa yoxinzelelo. Oku kuthetha ukulala nokuvuka ngexesha elinye yonke imihla, nangeempelaveki. Ukongezelela, kubalulekile ukudala indawo ekulungele ukuphumla, ukugcina igumbi lokulala limnyama, lizolile kunye nobushushu obufanelekileyo.

9. Indlela yokulawula ukusetyenziswa kwe-caffeine kunye nezinye izinto ezikhuthazayo

Ukulawula ukusetyenziswa kwe-caffeine kunye nezinye izinto ezikhuthazayo kubalulekile ukugcina impilo esemgangathweni kunye nokuthintela iziphumo ezibi ezinokubakho emzimbeni. Ngezantsi ngamanyathelo onokuthi uwathathe ukulawula nokunciphisa ukuthatha kwakho kwezi khompawundi:

1. Yazi indlela oyisebenzisa ngayo ngoku: Ngaphambi kokuba ukwazi ukulawula ukusetyenziswa kwakho kwe-caffeine kunye nezinye izinto ezikhuthazayo, kubalulekile ukuba uqaphele ukuba yimalini oyisebenzisayo ngoku. Gcina irekhodi eneenkcukacha zeziselo ezine-caffeine kunye nokutya okutyayo imini yonke. Oku kuya kukuvumela ukuba ube nombono ocacileyo wemali oyityileyo kwaye iya kusebenza njengesiqalo sokumisela iinjongo zokunciphisa.

2. Zibekele usukelo olunokwenzeka: Nje ukuba uyazi indlela oyisebenzisa ngayo ngoku, zibekele usukelo oluqinisekileyo lokuyinciphisa kancinci kancinci. Zama ukucotha kancinci ukunqanda iimpawu zokurhoxa kwaye uqinisekise ukuba izinzile ixesha elide. Umzekelo, ukuba usela iikomityi zekofu ezi-4 ngosuku, ungaqala ngokuyinciphisa ukuya kwiikomityi ezi-3 kwiveki yokuqala, emva koko iikomityi ezi-2 kwelandelayo, njalo njalo.

3. Khangela ezinye iindlela ezisempilweni: Esikhundleni sokuthembela kwi-caffeine kunye nezinye izinto ezivuselela amandla, khangela ezinye iindlela eziphilileyo ezinokukunika amandla endalo. Khetha ukutya okunezondlo-ezifana neziqhamo, imifuno, kunye neenkozo ezipheleleyo, ezinokunika ukomelela okuzinzileyo kwamandla. Kwakhona, qiniseka ukuba uphumla ngokwaneleyo kwaye uphile ngendlela elungeleleneyo, njengoko ukudinwa nokungalali kunokukhokelela ekuxhomekekeni ngakumbi kwizivuseleli.

10. Ubudlelwane phakathi kokusetyenziswa kwezixhobo zombane kunye nokuphuthelwa

I-Insomnia sisifo sokulala esichaphazela inani elikhulu labantu emhlabeni jikelele. Kukho ubungqina obukhulayo obubonisa ukuba ukusetyenziswa ngokugqithiseleyo kwezixhobo ze-elektroniki, njengeefowuni eziphathwayo, iipilisi kunye neekhompyutha, kunokunxulunyaniswa nobunzima bokulala kunye nokungalali okungapheliyo. Kweli nqaku, siza kuhlolisisa unxibelelwano phakathi kokusetyenziswa kwesixhobo se-elektroniki kunye nokuphuthelwa, size sibonise amacebo anokunceda ukucombulula le ngxaki.

Nciphisa ukusetyenziswa kwezixhobo zombane ngaphambi kokulala: Esinye sezizathu eziphambili zokuba izixhobo zombane zinokuchaphazela kakubi ukulala kukuvezwa. ekukhanyeni blue bayakhupha. Olu hlobo lokukhanya lucinezela ukuveliswa kwemelatonin, idlala eliphambili lokulawula ukulala. Ukunciphisa le mpembelelo, kuyacetyiswa ukuba unciphise ukusetyenziswa kwezixhobo zombane ubuncinane iyure enye ngaphambi kokulala. Unokusebenzisa inqaku lokucoca ukukhanya okuluhlaza kwizixhobo zakho, ezinciphisa ubungakanani bokukhanya okuluhlaza okukhutshiweyo.

Misela indlela yokulala: Ukugcina inkqubo yokulala rhoqo kunokunceda ukuqeqesha umzimba wakho ukuba ulale kwaye uvuke ngexesha elifanayo yonke imihla. Oku kuya kunciphisa ubunzima bokulala obubangelwa kukusebenzisa izixhobo zombane ngaphambi kokulala. Yenza inkqubo ebandakanya imisebenzi yokuphumla, njengokufunda incwadi okanye ukuhlamba okushushu, ngaphambi kokulala. Kuphephe ukwenza izinto ezikhuthazayo, ezinjengokubukela umabonwakude okanye ukudlala imidlalo yevidiyo, njengoko zinokwenza kube nzima ukulala.

11. Indlela yokuseka indlela efanelekileyo yokulala ukuze uphephe ukuphuthelwa

Ukuxhatshazwa kukuphuthelwa kunokuba yingxaki ephindaphindiweyo kubantu abaninzi, kodwa ukuseka indlela efanelekileyo yokulala kunokuphucula kakhulu umgangatho kunye nobuninzi bokulala. Apha ngezantsi kukho iingcebiso kunye nezikhokelo zokukunceda ukuseka indlela yokulala ekuvumela ukuba uphephe ukuphuthelwa kwaye ufumane ukuphumla okwaneleyo:

1. Gcina iishedyuli eziqhelekileyo: kubalulekile ukuba uhlale ulala kwaye uvuke ngexesha elifanayo, nangeempelaveki. Oku kunceda ukulawula iwotshi yangaphakathi yomzimba wakho kwaye umisele ukungaguquguquki kwiipateni zakho zokulala.
2. Ziphephe izinto ezikhuthazayo: Ikofu, iziselo zamandla, kunye nokusebenzisa inikotini konke kunokuchaphazela kakubi ukukwazi kwakho ukulala. Kucetyiswa ukuba uphephe ukusetyenziswa kwayo iiyure ezininzi ngaphambi kokulala.
3. Yenza indawo evumela ukuba ulale: Indawo yakho yokulala kufuneka ithule, ibemnyama kwaye ipholile. Sebenzisa amakhethini amnyama, ii-earplugs, okanye umatshini wengxolo omhlophe ukuba kuyimfuneko. Kwakhona, qiniseka ukuba unomandlalo okhululekileyo kunye nomqamelo ofanelekileyo ukuqinisekisa ukuma okufanelekileyo ngexesha lokulala.

Ukongeza, kubalulekile ukuseka inkqubo yokuphumla ngaphambi kokulala ukulungiselela ingqondo nomzimba wakho ukuba ulale. Unokuchitha malunga nemizuzu engama-30 usenza imisebenzi yokuphumla, efana nokuhlamba amanzi ashushu, ukufunda incwadi, ukucamngca, okanye ukuziqhelanisa neendlela zokuphefumla nzulu. Le misebenzi iya kunceda ukunciphisa uxinzelelo kunye nokuzola umzimba wakho nengqondo, ukwenza inkqubo yokulala ibe lula.

Ukuba usenobunzima bokulala okanye unengxaki yokuphuthelwa okungapheliyo, kucetyiswa ukuba udibane nengcali yeyeza lokulala. Baza kukwazi ukuvavanya imeko yakho ngendlela eyenzelwe wena ngakumbi kwaye bakunike olona khetho lungcono lonyango, njengonyango lokuziphatha kwengqondo okanye amayeza athile okulala. Khumbula ukuba ukulala okusemgangathweni kubalulekile kwimpilo-ntle yakho yomzimba nengqondo, ngoko musa ukuthandabuza ukufuna uncedo lobuchwephesha ukuba uyalufuna.

12. Iinzuzo zokugcina iishedyuli zokulala ezingaguqukiyo

Zininzi kwaye zibaluleke kakhulu kuthi impilo kunye nokuphila kakuhle. Okokuqala, ukuseka inkqubo yokulala rhoqo kuyanceda imizimba yethu ukulawula iwotshi yakho yangaphakathi kunye nokugcina umjikelo ofanelekileyo we-circadian. Oku kuthetha ukuba kuya kuba lula ngathi ukulala size sivuke siphumle suku ngalunye. Ukongezelela, ukulala rhoqo kunokuphucula umgangatho wokulala, njengoko umzimba uqhelana nokulala nokuvuka ngexesha elifanayo, okukhuthaza ukuphumla okunzulu, ukuphumla..

Enye ingenelo yokugcina iishedyuli zokulala ezingaguqukiyo kukuba isinceda sibe nemveliso ngakumbi kwaye sigxile emini. Xa umzimba wethu uqhelene nomjikelezo oqhelekileyo wokulala-ukuvuka, siziva sithe qwa kwaye sinamandla amaninzi emini. Oku kusivumela ukuba sigxininise ngakumbi kwimisebenzi yethu yemihla ngemihla kwaye siyenze ngokufanelekileyo.. Ukongezelela, ukulala rhoqo kunokunciphisa amanqanaba oxinzelelo, njengoko umzimba uphumle kwaye ulungele ukujamelana neengxaki zobomi bemihla ngemihla.

Okokugqibela, ukugcina iishedyuli zokulala ezingaguqukiyo kunokuba neenzuzo kwimpilo yethu yomzimba. Ukulala ngokwaneleyo kunye namaxesha aqhelekileyo kunokomeleza amajoni ethu omzimba, njengoko umzimba unethuba lokubuyela kwaye uhlaziye kwakhona ebusuku.. Ukongezelela, ukulala rhoqo kunokunceda ukulawula ukutya kunye namanqanaba eswekile yegazi, enokuba luncedo ekulawuleni ubunzima kunye nokuthintela izifo ezifana nesifo sikashukela.

Ngamafutshane, ukugcina iishedyuli zokulala ezingaguqukiyo kuneenzuzo ezininzi kwimpilo yethu kunye nokuphila kakuhle. Ukusuka ekuphuculeni umgangatho wokulala ukuya ekwandiseni imveliso yethu kunye nokomeleza amajoni ethu omzimba, ukulala rhoqo kubalulekile ukusigcina sisempilweni kwaye silungelelene. Ke ungalibali ukuseta ixesha lokulala eliqhelekileyo kunye nexesha lokuvuka, umzimba wakho nengqondo ziya kukubulela!

13. Indima yebhedi kunye nomatrasi ekuthinteleni ukuphuthelwa

Ukukhetha okufanelekileyo kwebhedi kunye nomatrasi kunokudlala indima ebalulekileyo ekuthinteleni ukuphuthelwa. Izinto eziphambili zokuqwalasela ubukhulu bebhedi, uhlobo lwe-mattress kunye nomgangatho wokulala ababonelela ngawo. Apha sikunika izikhokelo onokuthi uzigcine engqondweni ukuze uqinisekise ukuphumla okuzolileyo:

Ubungakanani bebhedi: Kubalulekile ukuba ube nendawo eyaneleyo yokuhamba kwaye utshintshe indawo ebusuku. Ibhedi encinci kakhulu inokubangela ukungakhululeki kwaye yenze kube nzima ukulala. Khumbula ukuba umntu ngamnye unokhetho lwakhe, kodwa ibhedi enye ubuncinane ubuncinane be-90 cm ububanzi, ibhedi ephindwe kabini ye-135 ukuya kwi-150 cm kunye nebhedi ephindwe kabini ubuncinane ubuncinane be-150 cm ububanzi.

Uhlobo lwematrasi: Kukho iindidi ngeendidi zoomatrasi kwimarike, kodwa kubalulekile ukukhetha enye ehambelana ngokuchanekileyo neemfuno zakho. Phakathi kwezona zikhetho zixhaphakileyo yi-memory foam, intwasahlobo, kunye noomatrasi oxutyiweyo. Kucetyiswa ukuba uzame iimodeli ezahlukeneyo ngaphambi kokuba wenze isigqibo, uqinisekise ukuba i-mattress ibonelela ngenkxaso eyaneleyo kumqolo wakho nentamo, kwaye ayidali amanqaku angonwabanga ebusuku.

14. Indlela yokuphepha ukuxhomekeka kumayeza okulala kunyango lokungalali

Ukuze ugweme ukuxhomekeka kumayeza okulala kunyango lokungalali, kubalulekile ukuphumeza uluhlu lwezicwangciso kunye nokutshintsha kwendlela yokuphila. Ezi zikhetho ziya kunceda ukukhuthaza ukulala okunempilo ngokwemvelo kwaye ngaphandle kwesidingo sokubhenela rhoqo kwiziyobisi. Ngezantsi kukho iinkcukacha ezintathu amanyathelo aphambili enokunceda ukoyisa ukuxhomekeka kumayeza okulala:

1. Misela inkqubo yokulala rhoqo: Kubalulekile ukugcina ixesha lokulala kunye namaxesha okuvuka. Oku kunceda ukulawula iwotshi yangaphakathi yomzimba kunye nokukhuthaza ukulala okusemgangathweni. Ukongezelela, kuyacetyiswa ukuba ugweme ukulala ixesha elide emini kwaye ugweme ukusebenzisa i-caffeine kunye notywala ngaphambi kokulala.

2. Ziqhelanise neendlela zokuphumla: Uxinzelelo kunye nokuxhalaba zezona zinto zibangela ukuba umntu aphuthelwe. Ukufunda iindlela zokuphumla ezinje ngokuphefumla nzulu, ukucamngca okanye i-yoga kunokunceda ukuzola ingqondo kwaye ulungiselele umzimba ukuphumla. Ezi ndlela zikhuthaza ukuphumla kwezihlunu kwaye kunokuba luncedo kakhulu ekulaleni ngokwendalo.

3. Yenza indawo evumela ukuba umntu alale: Kubalulekile ukuqinisekisa ukuba okusingqongileyo kwigumbi lokulala thula, ubemnyama kwaye upholile. Iindlebe okanye iimaski zamehlo zinokusetyenziswa ukuba ingxolo okanye izibane ziyakhathaza. Ukongezelela, kucetyiswa ukunciphisa ukusetyenziswa kwezixhobo zombane ngaphambi kokulala, njengoko ukukhanya okuluhlaza okwesibhakabhaka kwizikrini kunokuphazamisa ukulala.

Ngamafutshane, ukuphuthelwa sisifo sokungalali esichaphazela abantu abaninzi ehlabathini. Ngethamsanqa, kukho iindlela ezininzi kunye nobuchule esinokuzisebenzisa ukunqanda iingxaki zokungalali kwaye sifezekise ubuthongo obumnandi.

Okokuqala, kubalulekile ukuseka inkqubo yokulala rhoqo. Oku kuthetha ukulala nokuvuka ngexesha elinye yonke imihla, nangeempelaveki. Ukongezelela, kuyacetyiswa ukuba wenze indawo ekulungele ukulala, ukugcina igumbi limnyama, lizolile kwaye likwiqondo lokushisa elikhululekile.

Enye inkalo ephambili yokuphepha ukuphuthelwa kukunyamekela ucoceko lwethu xa silala. Oku kubandakanya ukuphepha i-caffeine kunye notywala ngaphambi kokulala, kunye nokuphepha ukutya okunzima okanye okuneziqholo okunokwenza kube nzima ukwetyisa. Kukwacetyiswa ukuba ugweme ukusebenzisa izixhobo zombane, ezinjengeefowuni eziphathwayo okanye iitafile, ngaphambi kokuba ulale, njengoko ukukhanya okuluhlaza okwesibhakabhaka abakukhuphayo kunokuchaphazela kakubi umjikelo wethu wokulala.

Ukongeza, kubalulekile ukuba uphile ubomi obunempilo. Oku kuthetha ukutya ukutya okunesondlo, ukwenza umthambo rhoqo, nokuphepha ukuxinezeleka nokuxhalaba kangangoko kunokwenzeka. Uxinzelelo lunokubangela ukuphuthelwa, ngoko ke kubalulekile ukufumana izinto ezisiphumzayo, ezinjengokucamngca okanye ukufunda incwadi ngaphambi kokulala.

Kwiimeko ezinzima ngakumbi zokuphuthelwa, kusenokufuneka ufune uncedo lwengcali. Ugqirha ojongene nokuphazamiseka kokulala unokuhlola imeko yethu kwaye anikele ngonyango oluthe ngqo ngakumbi, olufana nonyango lokuziphatha okanye amayeza abhalwe ngugqirha. Kuhlala kubalulekile ukubonisana nochwepheshe bezempilo ngaphambi kokuba uthathe naliphi na iyeza lokungalali.

Ukuququmbela, ukuphuthelwa kunokuba yingxaki ephazamisayo kunye neyobuthathaka, kodwa ngokuphunyezwa kwezicwangciso eziphilileyo kunye nemikhwa, kunokwenzeka ukuyiphepha kwaye ufezekise ubuthongo obuthongo. Ukuthatha amanyathelo okuphucula ucoceko lwethu lokulala, ukuseka iindlela eziqhelekileyo, kunye nokufuna uncedo lweengcali xa kuyimfuneko kuya kusivumela ukuba sinandiphe ukulala okusemgangathweni kunye nokuphucula umgangatho wethu wobomi.