Ngamanye amaxesha asihlali siyinika ukubaluleka okuyifaneleyo, kodwa silele kamnandi kwaye ukuphumla kakuhle Isinika amandla aneleyo kwaye ayimfuneko ukuze sijongane nosuku olulandelayo kakuhle nangokufanelekileyo. Namhlanje, kwinqaku lethu elinikezelwe kwimpilo, siza kukutyhilela ukuba zeziphi izibonelelo zokulala kakuhle kwimpilo yethu, zeziphi iingxaki ezinokubangela ukuba siphumle kamnandi, kunye nothotho lwemikhwa yokulala kakuhle kwaye sikwazi uphumle kamnandi.
Ukuba ufuna ukwazi lonke olu lwazi kunye nokunye, qhubeka ufunda kancinci apha ngezantsi.
Lala kamnandi…
Iiyure zokulala ziyafuneka umntu omdala ziphakathi kwe- I-7 kunye neeyure ze-9 ngosuku; ye selula phakathi kwe 8 kunye neeyure ezisi-10 kwaye ekugqibeleni, ye umntwana, de Iiyure ezili-9 ukuya kwezi-11. Ukuba ezi yure ziyahlonitshwa, ukulala kakuhle kuya kusinceda ukuba siphile ubomi obusempilweni ngaxeshanye obuya kusigcina sinikele ingqalelo kwaye "siphaphile" imini yonke kuyo yonke imisebenzi esiyenzayo.
Ulale kakubi…
Ngokuchasene noku kungasentla, sifumana Iziphene nezingeloncedo ukulala kakubi kunempilo yethu:
- Yonyusa umngcipheko wokuhlaselwa sisifo sentliziyo.
- Ivelisa iingxaki ezininzi zoxinzelelo kwaye asinakho ukungazi nto kwimisebenzi yethu yemihla ngemihla.
- Ukukhuthaza ukuzuza ubunzima.
- Yonyusa umngcipheko wokufumana ingozi yendlela (ukusuka ekulaleni xa ujika).
- Kukhawulezisa ukwaluphala.
Kungaba yintoni ukuphumla okungalunganga ngenxa?
Kwenzeka kubantu abaninzi ukuba nangona beya kulala kwangoko ngeenjongo zokulala ubusuku bonke ngokulandelelana, akunakwenzeka ukuba balale, ke bona balala iiyure ezimbalwa kwaye bengalunganga. Yintoni enokubangelwa koku?
El uxinzelelo, la ukutya okubi okanye okunzima, Las izifo ezingapheliyo, i iishedyuli zomsebenzi, izinto ezimbi ezifana ukutshaya okanye iziyobisi kubuchwephesha obutshaKonke oku kunokutshintsha ukulala kwethu kwaye kusenze silale kancinci nangaphezulu.
Ukuba ingxaki yakho yokulala iyaqhubeka ngokuhamba kwexesha kwaye akukho nasinye kwezi zizathu zikhankanywe ngasentla, eyona nto unokuyenza kukuya kugqirha, uchaze ityala lakho kwaye ucele iingcebiso. Ukuba kwelinye icala ubukhe walala okwexeshana kwaye usakhangela kwaye ubambe iingcebiso ezilungileyo ekufuneka uzilandele ukuze ulale kwaye ulale ngcono qho ebusuku, nolu uthotho lwemikhwa ekufuneka uyilandele ukuba uyafuna ukuba nokulala okunempilo.
Imikhwa yokulala usempilweni
- Ku ukuphumla kakuhle, Kuya kufuneka usete ishedyuli eqhelekileyo Ukulala nokulala kunye nokuvuka. Akuncedi nto kuthi ukuba yonke imihla silala ngamaxesha ahlukeneyo kwaye sivuke ngendlela efanayo. Kungcono ukuba neshedyuli eqhelekileyo yokulala.
- Ukuba ungomnye wabo ubaphazamisayo nayiphi na ingxolo yangaphandle okanye ukukhanya, vala iimfama kunye neefestile ngokuqinileyo kwaye usebenzise amakhethini amnyama. Oku kuyakukugcina uthule cwaka (qiniseka ukuba ayikho enye imithombo yengxolo ekufuphi) kwaye akukho zibane ziphazamise ukulala kwakho.
- Khetha a umatrasi kunye nomqamelo kulungile kuwe, ngokobude bakho nobunzima bakho. Amagwebu ememori ahlala enika intuthuzelo kunye nokuphumla emzimbeni, kodwa oku kuxhomekeke kukhetho kunye nokukhethwa komntu ngamnye.
- Njengoko besitshilo ngaphambili, i isondlo esibi Kuyingozi ekuphumleni kakuhle, kodwa ngakumbi kunokuba utye ixesha elide kwaye unzima ebusuku. Siya kuba njalo thintela izidlo ezininzi kwaye ubunzima ubuncinci iiyure ezi-4 ngaphambi kokuba ulale.
- Ukuba iyakuchaphazela ikofu kunye neti Ukulala, kungcono ukuba ungaseli nasiphi na kwezi ziseli ubuncinci iiyure ze-6 ngaphambi kokuba ulale. Ngokuchasene noko, kwintengiso sifumana i-lemon balm kunye ne-valerian infusions ezisinceda siphumle kwaye siphumle ngcono. Ezi infusions ziyasebenza kwaye ziyacetyiswa.
- Ziqhelise ukwenza umthambo ngexesha lasemini. Oku kuyakwenza uzive udiniwe kwaye wozele xa uzokulala… Nangona kunjalo, ukuba umdlalo uyakwenza usebenze, kuphephe ukuziqhelanisa iiyure phambi kokuba ulale.
- Ziqhelanise nento ekuhlaziyayo imizuzu ngaphambi kokungena ebhedini. Umzekelo wale nto unokufunda incwadi okanye uthathe ishawa okanye ibhafu yokuphumla.
- Akukho nto yokulala neselfowuni okanye ikhompyuter yethu. Oku kuyakwenza ukuba ungalali ngokwaneleyo kwaye uhlale uvukile ixesha elide.
Ukuba ulandela ezi ngcebiso mihla le, ubuthongo bakho kufuneka buphucuke kakhulu njengoko iintsuku zihamba. Ukuphumla kokonwaba!