Ungathanda uku thuthukisa ikhwalithi yokulala? Kulesi sihloko, sizothola amasu alula nasebenzayo ukuze sithole ubuthongo obumnandi nobuvuselelayo. Siyazi ukuthi ukuphumula ebusuku kubalulekile kithi impilo kanye nenhlalakahle sekukonke, ngakho-ke kubalulekile ukuthatha izinyathelo zokuqinisekisa ukuthi sithola ukulala kwekhwalithi. Kusukela ekusunguleni isimiso sokulala esifanele kuya ekudaleni indawo ekahle yokulala, sizohlola amathiphu ahlukahlukene ongawasebenzisa ekuphileni kwakho. impilo yansuku zonke ukuze uthuthukise ukulala kwakho futhi uvuke uzizwa uqabulekile futhi uvuselelwe. Ungakhathazeki, ngeke uthole amathiphu ayinkimbinkimbi lapha, alula naqondile angakusiza ujabulele ukuphumula okuphelele.

Isinyathelo ngesinyathelo ➡️ Ungayithuthukisa kanjani ikhwalithi yokulala?

• Ungathuthukisa kanjani ikhwalithi yokulala?

1. Hlela isimiso sokulala: Zama ukulala futhi uvuke ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto. Lokhu kuzosiza ukulawula iwashi lakho langaphakathi futhi kukhuthaze ukulala okunempilo.

2. Dala indawo enobungani nokulala: Qiniseka ukuthi igumbi lakho lokulala limnyama, lithulile, futhi lisezingeni lokushisa elithokomele. Sebenzisa amakhethini awugqinsi noma imaski yamehlo ukuze uvimbele ukukhanya, sebenzisa izixhumi ezindlebeni uma kunomsindo ophazamisayo, futhi ulungise i-thermostat ukuze ugcine izinga lokushisa elinethezekile.

3. Gwema ukudla izikhuthazi ngaphambi kokulala: Yehlisa ukudla okune-caffeine, utshwala ne-nicotine, njengoba kungaphazamisa izinga lokulala. Futhi gwema ukudla okunzima, ikakhulukazi uma sekusondele isikhathi sokulala.

4. Hlela isimiso sokulala esiphumuzayo: Chitha okungenani imizuzu engama-30 ngaphambi kokulala wenza imisebenzi ekusiza uphumule, njengokufunda incwadi, ukugeza okushisayo, noma ukuzijwayeza izindlela zokuphefumula ezijulile. Gwema ukusebenzisa izikrini zikagesi, njengomakhalekhukhwini noma amathelevishini, ezingashintsha umjikelezo wakho wokulala.

5. Vivinya umzimba njalo: Ukuzivivinya umzimba njalo kungasiza ukuthuthukisa ikhwalithi yokulala. Zama ukuzivocavoca okungenani imizuzu engu-30 ngosuku, kodwa gwema ukukwenza eduze kakhulu nesikhathi sokulala, njengoba kungaba nomphumela ophambene futhi kuvuselele umzimba wakho.

6. Lawula indawo yakho yekamelo lokulala: Qiniseka ukuthi umatilasi wakho nomcamelo kuntofontofo nokuthi umbhede wakho ubanzi ngokwanele ukuthi ungahambahamba kahle. Uma kudingeka, sebenzisa imikhiqizo efana nekhava kamatilasi ongangeni manzi noma imicamelo yamathambo ukuze uthuthukise indlela olala ngayo.

7. Gwema ukulala isikhathi eside emini: Uma unenkinga yokulala ebusuku, gwema ukulala isikhathi eside phakathi nosuku. Uma udinga ukuphumula, khetha ukulala okufushane okungadluli imizuzu engama-20.

8. Lawula amazinga akho okucindezeleka: Ukucindezeleka kungase kuthinte kabi ikhwalithi yokulala kwakho. Thola amasu angakusiza wehlise ingcindezi, njengokuzindla, i-yoga, noma ukuphrakthiza imisebenzi yokuphumula.

9. Xhumana nochwepheshe uma unezinkinga zokulala ezingapheli: Yebo naphezu kokuqhubeka lawa macebiso Uma uqhubeka nokuba nobunzima bokuthuthukisa ikhwalithi yokulala kwakho, kubalulekile ukubonisana nochwepheshe bezempilo. Udokotela noma uchwepheshe wemithi yokulala uzokwazi ukuhlola isimo sakho futhi ancome izindlela zokwelapha ezithile noma zokwelapha udaba lwakho.

Khumbula ukuthi ikhwalithi yokulala ibalulekile ekugcineni impilo enhle ngokomzimba nangokwengqondo, ngakho ungangabazi ukusebenzisa lezi zinyathelo ukuze uthuthukise ukuphumula kwakho ebusuku. Lala kamnandi!

Imibuzo Nezimpendulo

Imibuzo evame ukubuzwa mayelana nendlela yokuthuthukisa ikhwalithi yokulala

1. Mangaki amahora okulala owadingayo ngobusuku ngabunye?

1. Uyaphuza: Amahora angu-14-17
2. Izingane ezincane: Amahora angu-11-14
3. Izingane zesikole: Amahora angu-9-11
4. Intsha: Amahora angu-8-10
5. Abantu abadala: Amahora angu-7-9
6. Abantu abadala: Amahora angu-7-8

2. Yiziphi izimbangela ezivame kakhulu zezinkinga zokulala?

1. Ukucindezeleka
2. Ukungalali kahle
3. Ukuphazamiseka kokulala, njengokuqwasha noma i-apnea yokulala
4. Imikhuba emibi yokuphila, njengokusebenzisa i-caffeine ngaphambi kokulala
5. Ukudla okungenakulinganisela

3. Yini engenziwa ukuze ulale ngokushesha?

1. Gcina isimiso sokulala esivamile
2. Gwema ukuchayeka ekukhanyeni elikhanyayo ngaphambi kokulala
3. Dala indawo ethule nemnyama ekamelweni lokulala
4. Gwema i-caffeine notshwala ngaphambi kokulala
5. Zijwayeze izindlela zokuphumula, njengokuphefumula okujulile

4. Kubaluleke ngani ukuvivinya umzimba ukuze uthuthukise ukulala?

1. Kuyasiza ekunciphiseni ukucindezeleka nokukhathazeka
2. Ikhuthaza umuzwa wokukhathala nokuphumula
3. Ithuthukisa ubude besikhathi nekhwalithi yokulala okujulile
4. Khulisa ukukhiqizwa kwama-endorphin, amahomoni axhumene nenhlalakahle

5. Buyini ubuhlobo phakathi kokudla nokulala?

1. Gwema ukudla okunzima noma okubabayo ngaphambi kokulala
2. Ungadli uketshezi oluningi ngaphambi kokulala
3. Khetha ukudla okucebile nge-tryptophan, njengobhanana namantongomane
4. Nciphisa ukudla kwakho i-caffeine notshwala

6. Ungayenza kanjani indawo ekahle yokuphumula?

1. Gcina ikamelo lokulala lihlanzekile, licocekile futhi lingenazo izinto eziningi
2. Lawula izinga lokushisa kanye nokungena komoya endaweni ezungezile
3. Sebenzisa umatilasi wekhwalithi nomcamelo, okuhambisana nezidingo zomuntu siqu
4. Nciphisa imisindo nezibani ezicasulayo

7. Ingabe kuyasiza ukusungula isimiso sokulala?

1. Yebo, isimiso esivamile sifundisa umzimba ukuba uzilungiselele ukulala
2. Misa izikhathi zokulala nokuvuka ezingaguquki
3. Yenza imisebenzi yokuphumula ngaphambi kokulala, njengokufunda noma ukugeza okushisayo
4. Gwema izikrini kumishini kagesi ngaphambi kokulala

8. Ingabe ukuqwasha kungelashwa ngaphandle kwemithi?

1. Yebo, izikhathi eziningi ukuqwasha kungalawuleka ngokushintsha indlela yokuphila
2. Gcina isimiso sokulala esivamile
3. Dala indawo efanelekile yokulala
4. Zijwayeze izindlela zokuphumula nokuphefumula
5. Gwema i-caffeine notshwala

9. Ingabe kuyafaneleka ukuthatha isihlwathi emini?

1. Yebo, ukulala okufushane kwemizuzu engama-20-30 kungaba yinzuzo ekusebenzeni nasekugxiliseni ingqondo
2. Gwema ukulala isikhathi eside okungase kuphazamise ukulala ebusuku
3. Ukuqinisekisa ukuthi isikhathi sokulala asikephuzi kakhulu ntambama

10. Kunini lapho kudingekile ukufuna usizo kuchwepheshe ngezinkinga zokulala?

1. Lapho izinkinga zokulala ziqhubeka isikhathi esingaphezu kwenyanga
2. Lapho izinkinga zokulala zithinta ikhwalithi yokuphila nokusebenza kwansuku zonke
3. Uma uba nezimpawu zokuphazamiseka kokulala, njengokuhona ngokweqile noma ukulala emini
4. Uma unenkinga yokulala noma ukulala ebusuku