Indlela yokulala neCovid

Ukuba ne-COVID-19 kunokuzisa iingxaki ezininzi kunye nemiceli mngeni, ngakumbi xa kuziwa ekufumaneni ukulala kamnandi ebusuku..⁤ Umxholo we Ulala njani nge-Covid Kubalulekile ukwenza ngcono ukuchacha, kodwa kunokuba nzima ngenxa yeempawu ezahlukeneyo ezinokuvela kwesi sifo. Kule nqaku, siza kubonisa uluhlu lweengcebiso ezisebenzayo kunye nezicwangciso, ngokusekelwe kwiingcebiso zonyango, ukukunceda ukuba uphumle ngcono ukuba wena okanye othandekayo uhamba kule meko. Yaye khumbula ukuba, ukulala ngokwaneleyo kubalulekile ukuze umzimba nengqondo yethu ihlaziyeke kwaye yomelele.

1. Inyathelo ngenyathelo ➡️ ⁢Ulala njani ne-Covid

• Gcina ucoceko xa ulala: Kumxholo othi "Indlela yokulala neCovid"Inyathelo lokuqala elibalulekileyo kukuqinisekisa ukuba ucocekile xa ulala. Oku kuquka ukulala nokuvuka ngexesha elinye yonke imihla, nangeempelaveki. ⁤Kuphephe ukulala⁢ emini, njengoko kunokuphazamisa ukulala kwakho ebusuku.
• Yenza indawo yokulala yokuphumla: ⁢Yenza ⁢imeko-bume efanelekileyo yokulala. Oku kusenokuthetha ukwenza mnyama igumbi, ukugcina ubushushu obutofotofo, kunye nokunciphisa ingxolo kangangoko kunokwenzeka.
• Qinisekisa ukuba ukhululekile: Ukulala ngokufanelekileyo nangona ugula yi-Covid, kufuneka ukhululeke kangangoko. Cinga ukusebenzisa imiqamelo emininzi ukuxhasa umzimba wakho, kwaye qinisekisa ukuba uneengubo ezaneleyo zokukugcina ushushu, kodwa hayi kakhulu kangangokuba ushushu kakhulu.
• Thatha ixesha lokuphumla ngaphambi kokulala: Ukuphucula amathuba akho okulala ngelixa ujongene neempawu ze-Covid, thatha imizuzu embalwa ngaphambi kokulala ukuze uphumle. Oku kusenokuquka ukufunda, ukucamngca, okanye nawuphi na omnye umsebenzi okuncedayo ukuba uphumle.
• Lumkela ukutya kwakho: Njengenxalenye yesiqheloUlala njani noCovid«Kubalulekile ukuqwalasela ukutya kwakho. Kuphephe ukutya okunzima kunye neziselo ezinecaffeine ngexesha lokulala, njengoko zinokuphazamisa ubuthongo bakho.
• Nxibelelana nengcali yezempilo: Ukuba uneengxaki eziqhubekayo zokulala ngelixa ugula yi-Covid, ungathandabuzi ukufuna uncedo kwingcali yezempilo. Banokukunika iingcebiso ezithe ngqo kunye nezenzelwe wena ukukunceda ulale ngcono.

Imibuzo neempendulo

1. Ndingalala njani ukuba ndine-Covid-19?

1. Gcina intloko yakho iphakamile: Zama ukulala kancinci-uhleli ukunceda ukuphefumla.
2. Sebenzisa imiqamelo emininzi ukunceda ukuphakamisa intloko nesifuba.
3. Lala ebhedini kuphela ukuthintela ukusasazeka kwale ntsholongwane.

2. Kweyiphi indawo “eyona nto ilungileyo” ukulala ne-Covid-19?

1. Indawo eqheleneyo: Esi sikhundla, esibandakanya ukulala ngesisu sakho, sinokunceda ngokuphefumla.
2. Ukujikela kwicala elinye nako kunokuba luncedo.
3. Kuphephe ukulala ngomqolo.

3. Ndingakhululeka njani xa ndilala ne-Covid-19?

1. Phumla ngokwaneleyo: Ukulala yinxalenye ebalulekileyo yokuchacha.
2. Sebenzisa izinto zokulala ezithambileyo nezitofotofo.
3. Gcina igumbi lipholile kwaye lingena umoya.

4. Ndingawuphucula njani umgangatho wokulala kwam ⁤ nge-Covid-19?

1. Yiphephe i-caffeine kunye notywala: Ezi zinokuchaphazela kakubi umgangatho wokulala kwakho.
2. Gwema izikrini ezikhanyayo ngaphambi kokulala.
3. Gcina ucwangciso lokulala rhoqo.

5. Ndingenza ntoni ⁤ukukhulula⁢ ukhohlokhohlo lwasebusuku nge⁤ Covid-19?

1. Sela iti eshushu okanye umhluzi: Oku kunokunceda ukunciphisa ukukhohlela kunye nokuxinana.
2. Sebenzisa i-humidifier⁢ egumbini.
3. Thatha iyeza lokukhohlela ukuba ugqirha wakho uyancoma.

6. Ndingawulawula njani umkhuhlane wasebusuku nge-Covid-19?

1. Thatha amayeza okunciphisa umkhuhlane: Njengeparacetamol, njengoko uyalelwe ngugqirha wakho.
2. Sela iziselo ezininzi ukuthintela ukuphelelwa ngamanzi emzimbeni.
3. Sebenzisa iibhedi ezilula ukunceda ukulawula ubushushu bomzimba.

7. Ndingaluthomalalisa njani unxunguphalo kwaye ndilungiselele ukulala nge-Covid-19?

1. Ziqhelanise neendlela zokuphumla: Njengokuphefumla nzulu okanye⁢ ukucamngca.
2. Mamela umculo ophumlayo okanye iaudiobook.
3. Kuphephe ukubukela iindaba okanye nantoni na enokonyusa ixhala lakho ngaphambi kokulala.

8. Ingaba ukusebenzisa izongezo zokulala kungandinceda kwi-Covid-19?

1. Dibana nogqirha wakho: Izongezelelo zokulala, ezifana ne-melatonin, kufuneka zisetyenziswe kuphela phantsi kwesikhokelo sonyango.
2. Kuphephe ukuzinyanga ngokwakho kuba kunokuphazamisana namanye amayeza.
3. Gcina ishedyuli yokulala rhoqo endaweni yokuxhomekeka kwizongezelelo.

9. Uyilawula njani i-dyspnea (ubunzima bokuphefumla) xa ulele ne-Covid-19?

1. Sebenzisa indawo eqheleneyo: Inokukunceda ukuba uphefumle ngcono.
2. Cinga ngokusebenzisa i-pulse oximeter ukujonga amanqanaba akho e-oxygen.
3. Ukuba unengxaki yokuphefumla kakhulu, funa unyango ngokukhawuleza.

10.​ Ndingalufuna nini uncedo lwezonyango ukuba ndine-Covid-19 kwaye ndinengxaki yokulala?

1. Ukuba ufumana ubunzima obukhulu bokuphefumla: Oku kunokuba luphawu lokuba ufuna uncedo olungxamisekileyo lonyango.
2. Ukuba unomkhuhlane ophezulu ongancitshiswanga ngamayeza.
3. Ukuba ubuthathaka kakhulu ukuba ungatya okanye usele.