Ukuphuthelwa sesinye sezona ngxaki zixhaphakileyo zehlabathi lanamhlanje, ingxaki echaphazela abantu abaninzi nangakumbi. Ukungakwazi ukufezekisa ukulala, ukukwazi ukulala, ukuya kumda wokufuna uncedo lwangaphandle ukufezekisa, yingxaki enokuba neziphumo ezibi kakhulu.
Ukuphuthelwa ngamanye amaxesha, okubangelwa sisizathu sethutyana kunye nesiquphe, kunokujika kube yingxaki engapheliyo. Ke ngoko, olu hlobo lwesiphazamiso akufuneki luthathwe kancinci, kuba kwangoko xa ulungisa, kwangoko ungaphinda uphinde ulale ubuthongo obufunwa ngumzimba wakho. Ukuba awukabinasifo sokungalali, zama ezi ngcebiso eziza kukunceda.
Yintoni Ebangela Ukuphuthelwa?
Ukuphuthelwa kukungakwazi komntu ukulala okanye ukukugcina emva kokuba elele. Zininzi izinto ezinokubangela ukuphazamiseka ebuthongweni, nangona elona xesha lihamba rhoqo kukuhamba kobomi, ukukhawulezisa kunye nohlaziyo lwewaka ethintela ukucoca ingqondo ngexesha lokulala. Uqoqosho, umsebenzi, iingxaki kubudlelwane kunye neenkxalabo zabantwana zezinye zezona zinto zihlala zibangela ukulala.
Nangona kunjalo, kukho iingxaki zonyango ezinokudibanisa ukulala kunye nezifo ezahlukahlukeneyo. Umzekelo, ihomoni, ukutya, ukutya okwetyisayo, ukuphazamiseka kwemithambo-luvo okanye kwengqondo, phakathi kwabanye. Kule meko, eyona nto icetyiswayo kukuba ufune uncedo kugqirha, kuba eyona nto iya kuba kukunyanga ingxaki esisiseko. Ngamaxesha athile okanye rhoqo ukulala kodwa ngezizathu zangaphandle, ungazama ezi ngcebiso zokulwa ukuphuthelwa.
Iingcebiso zokulwa nokuphuthelwa, yenza indlela yokulala
Njengabantwana xa bebancinci, bona ibaqeqesha ukuba balale ngamaxesha athile emini ngesiqhelo sokulala. Kuyasebenza, kulula ukuyifumana kwaye ukongeza ekuncedeni ulale, kuya kukunceda uphumle kwaye uphucule neminye imiba esempilweni. Isiqhelo sokulala siquka ishawa eshushu ngaphambi kwesidlo sangokuhlwa, a isidlo sangokuhlwa kunye nokutya okuhlaziyayo, susa izikrini iiyure ezi-2 ngaphambi kokuba ulale kwaye wenze imeko efanelekileyo kwigumbi.
Ziqhelise ukucamngca
Ukucamngca kukunceda unxibelelane nesiqu sakho sangaphakathi, ukuhambisa iinkxalabo zakho ukuze ukwazi ukuzilawula ngendlela efanelekileyo. Ezinye iindlela zokuphumla ziya kukunceda ukuba ulwe nokungalali, ezinje ngeendlela zokuphefumla okanye iyoga.
Hlala usebenza
Ukuzivocavoca umzimba kunempilo ngeendlela ezininzi, kuyanceda ukugcina ubunzima bomzimba obufanelekileyo, kukugcina ukwimo elungileyo, ikunceda ukhulule uxinzelelo kwaye ikuvumela ukuba ulale ngcono. Umdibaniso wezinto ezibangela ukulala kwaye inye kuphela indlela eya kukunceda ukuba ulwe nayo.
Ukutya okunempilo
Ukuba unengxaki yokuphuthelwa, kufuneka uphucule indlela otya ngayo, ngakumbi ukusuka emva kwemini. Kunqande ukuthatha ukutya okunomdla njengekofu, itshokholethi, okanye ukumiliselwa nge-theine. Akufuneki ukuba utye ukutya okunamafutha kakhulu, okuqhotsiweyo, okwenziweyo, okanye ukutya okushiya uzive unzima. Khetha ukutya okwetyiwa ngokulula kwaye ugqibe isidlo sangokuhlwa ngetii ye-chamomile.
Lungiselela indawo ekhululekile yokulala
Akukho nto injengegumbi elixineneyo lokudodobalisa iimvakalelo nezona zilungiselelwe kakhulu. Ukuba uneengxaki zokulala, ukuba nendawo engakulungelanga ukuphumla iya kuba lolona tshaba lwakho lukhulu. Qiniseka ukuba uphuma kwigumbi lakho lokulala elingenaxineneyo, kungekho zinto phakathi, kwaye ucocekile. Ukuba namashiti acocekileyo, anevumba elimnandi kwaye wolulwe kakuhle kubalulekile ukuze ukwazi ukulala kakuhle.
Kuya kufuneka ukuba uqiniseke ukuba unobushushu obaneleyo kwigumbi lakho, kuba ubushushu obugqithisileyo, ukufuma okanye ukubanda kukuthintela ukuba ungalali. Sebenzisa ibhedi kuphela ukulala, ungenayo ifowuni yakho ephathekayo okanye nasiphi na isixhobo esinokutshintsha inkqubo yakho yemithambo ngesandla. Zama izandi zokuphumla ezinjengesandi solwandle okanye sendalo, kubantu abaninzi ayinakusilela.
Ukuba emva kokuzama ezi ngcebiso zokulwa ukuphuthelwa kusaqhubeka, eyona nto icetyiswayo kukuya kugqirha ukuze ukhangele izizathu ezinokubakho. Kuphephe ukusebenzisa iziyobisi ezikhuthaza ukulalankqu nezo zithengiswa ngaphandle kommiselo kagqirha. Nangona zinokuthathwa, azicetyiswa ukuba azimiselwanga kwaye zilawulwe ngugqirha.