Izincomo ezicacile futhi uhlele ukuthuthukisa ubuthongo bakho
Ekugcineni usufinyelele iphuzu lakho lokuphuka. Ngemuva kokunye ubusuku obuchitha ukukhwehlela nokuphenduka, ekuseni lapho ulwa khona ukuphuma embhedeni, futhi usuku olulwa nokulala nokukhathala, uzibophezele ukuzama ukulala kangcono nokulungisa ukuleleka kwakho. Lokhu kungaba umgomo ophawulekayo nokuguqula ukuphila, futhi ungase ube nesabisa kancane ngaphandle kohlelo.
Kufanele uqale kuphi? Ngenhlanhla, kukhona uchungechunge lwezinguquko ezithile ongayenza ezizokusiza ukuba ulale kangcono. Beka eceleni izinsuku ezilandelayo ezingu-30 ukuze ugxile endleleni ozoqala ngayo ukusebenzisa lesi seluleko Uzothola ukuthi ungajabulela ukulala kwamaphupho akho.
Ukuzinikela Ekungcono Ukulala
Ngaphambi kokuvala ngale ndlela yokuthuthukiswa komuntu siqu, kufanele uhlole ngokucacile izinga lakho lokuzibophezela. Uzimisele ukwenza izinqumo ezinzima? Ingabe kuyisikhathi esihle ekuphileni kwakho ukugxila ebuthongweni bakho bese ubeka imingcele edingekile? Ungayibona le nqubo ekupheleni kwayo? Uma impilo yakho isezulwini, manje kungenzeka ukuthi akuyona ithuba elihle lokugxila ekulaleni kwakho. Kodwa uma usulungele futhi uzimisele ukuthuthukisa ubuthongo bakho, akekho isikhathi esingcono kunamanje ukwenza izinguquko ezithile.
Ungazishintshi-mshintsha ngokwakho kule nqubo ngokuhluleka ukwenza omunye umsebenzi onzima. Umvuzo wakho uzofika ngesikhathi esifanele, futhi ukuthuthukisa ubuthongo bakho kuzodingeka ukubekezela nokuzibophezela kwakho.
Indlela Yokulala Ngcono Ezinsukwini Ezi-30
Izinyathelo ezilandelayo zihlelwe ukukunikeza isiqondiso nokusekelwa emizamweni yakho yokulala kangcono. Ingaqaliswa phakathi nenyanga, ngemisebenzi ehlukene eyabelwe ezinsukwini ezingu-30. Izinguquko ezinkulu zihlukanisiwe ohlelweni lokuvumela imisebenzi yangaphambili isikhathi esidingekayo ukuze sisebenze.
Iningi leviki lokuqala, ngokwesibonelo, ligxile ekuthuthukiseni indawo yakho yokulala emva kokuncoma ukulungisa isikhathi sakho sokuvuka kusendaweni -kodwa ezinye izizathu ezenziwe ngokuzicabangisisa kuleli sonto zizohlinzeka ngesisekelo kamuva. Ngokufanayo, njengoba kunconywa kamuva, ukudala indawo ephumuzayo yokulala nokulala lapho uzizwa ulele, uzothatha umzamo, kanti ngesikhathi esifanayo ukuhlela kabusha ukusetshenziswa kwezinto kungafika lula.
Kunezincomo ezizoveza futhi zilungise ezimweni ezahlukene kubantu abahlukene. Ezinye izihloko ngeke zihambisane nesimo sakho (njengokuyeka ukubhema uma usuvele ungabhemi.)
Ingxenye yokugcina yalolu hlelo ihloswe ukulungisa ezinye izimpikiswano ezingavamile, kufaka phakathi izimo ezingadambisa ukulala. Uma izinguquko zakuqala zingakabonakali ukuthi ziyasebenza noma zifanelekile, kungenzeka ukuthi ezinye izindaba zidlala. Ekugcineni, uma imizamo yakho ingagcini ekugcineni, kungase kube usizo ukukhuluma nodokotela olele ongakunikeza usizo olwakho oludingekayo ukuze unqobe noma yiziphi izinkinga ezisele. Lesi seluleko ngokuvamile sihle kubo bonke, kodwa ngokucophelela ukuyikhandla ukuze uhlangabezane nezidingo zakho ngabanye kungenza kube yigugu.
Ukusebenzisa uhlelo lokulala kangcono
Ungathatha isinyathelo esisodwa ngosuku ukuze uthuthukise ukulala kwakho. Ngezansi kukhona iziphakamiso zalokho okufanele usebenze ngosuku ngalunye izinsuku ezingu-30. Akudingekile ukuba konke kuvezwe ngendlela ehlelekile: ungathola ukuthi udinga ukuthatha isikhathi eside emsebenzini owodwa, futhi ngokuphambene, ungakwazi ukuphefumula ngezincomo ezingabalulekile kuwe. Yenza ngokwezifiso uhlelo lokuvumelanisa izidingo zakho kanye nesimo sakho kangcono ngangokunokwenzeka, futhi uvumele ukuguquguquka kwenqubo ohlelweni.
Noma yini oyenzayo, bamba ngakho. Umvuzo wakho ngeke ube nje ubuthongo obusuku obuhle , kodwa futhi ubukhulu obuhle nokusebenza phakathi nosuku.
Umgomo ufanelwe imizamo yakho, futhi kufanele udunyiswe ngokuzinikela kulolu hlelo.
- Usuku 1: Vuka ngesikhathi esifanayo usuku ngalunye . Qala ngokwenza isimiso sokulala njalo. Lesi sikhathi sokuphumula sizofana ngezinsuku, ngezimpelasonto, futhi izinsuku zakho zivuliwe, ngakho-ke khetha isikhathi esilungele kuwe.
- Usuku 2: Susa ama-electronic avela ekamelweni lokulala . Lokhu kuhlanganisa ithelevishini, amakhompiyutha, amafoni, ngisho nabafundi be-elekthronikhi.
- Usuku lwesithathu: Vala izilwane ezifuywayo ngaphandle kwekamelo lokulala. Ngenkathi izilwane ezifuywayo zingathanda ukulala nawe, zingaba negalelo ekubhekaneni nezinkinga zokuziphatha nokuziphatha kwazo kanye ne-dander yabo.
- Usuku 4: Bala izidingo zakho zokulala . Ungadinga amahora ayisishiyagalolunye okulala, noma wenza okungcono kakhulu noma ngaphezulu. Thola ukuthi yini oyidingayo ngempela.
- Usuku 5: Ulale ngesikhathi esifanele kuwe . Abanye abantu benza kangcono "ukulala ngaphambi kokulala, kuqala ukuphakama," kuyilapho abanye kungokwemvelo izimbongolo ebusuku. Uzokwenza kangcono ukusebenza ngezingoma zakho zemvelo.
- Usuku lwesi-6: Khokha isikweletu sakho sokulala . Uma ungenalo ukulala ngokwanele, manje sekuyisikhathi sokubamba isikweletu sakho sokulala. Ungaphakamisa izikhathi zakho zokulala, ulale, futhi ufunde ukusebenzisa i-caffeine ngokuhlakanipha.
- Usuku lwama-7: Funda umehluko phakathi kokulala nokukhathala . Ungase ungaboni ukuthi kukhona umehluko obalulekile ongasiza ukukhomba nokuphatha izimbangela zokulala.
- Usuku lwesishiyagalombili: Hlala lapho ulele . Uzolala kalula futhi ulale kangcono ubusuku uma ulala lapho umzimba wakho usulungile hhayi lapho iwashi lithi ukwenza kanjalo.
- Usuku 9: Dala indawo yokuphumula ephumuzayo nemizila yokulala . Yenza umzimba wakho ulungele ukulala ngokuwuthatha ngemisebenzi ethule.
- Usuku lwe-10: Gwema utshwala eduze kokulala . Nakuba utshwala lungenza uzizwe ulele, kuphazamisa ukulala kwekhwalithi.
- Usuku lwe-11: Dweba i-caffeine . Kubantu abaningi, i-caffeine kufanele igwenywe amahora amane kuya kwesithupha ngaphambi kokulala.
- Usuku lwe-12: Yeka ukubhema futhi uqale ukulala . Ukubhema kuphazamisa ukulala kwakho ngezindlela eziningana. I-Nicotine iyishukumisayo. Ngenxa yokuthi umlutha, kungase futhi kubangele ukuvuka ngenxa yezifiso ze-nicotine. Imiphumela yokuphefumula nayo ingabangela ukuphuza nokuphuza i-apnea.
- Usuku lweshumi nesishiyagalolunye: Ukuzivocavoca ngesikhathi esifanele. Ukuzivocavoca kungasiza ekuthuthukiseni ukulala, kepha ukuzivocavoca ngamandla ngaphambi kokulala kungase kungabi usizo.
- Usuku lwe-14: Nciphisa imvamisa yezinyawo ezigumbini lokugezela ukuze uphelele . Isikhwama esigcwele singaphazamisa ubuthongo bakho. Funda ukuthi yiziphi izici ezingasiza ekudleni ukuvuka ebusuku.
- Usuku lweshumi nantathu: Gwema ukushaya inhliziyo ebusuku . Akukhona kuphela ukuthi ukushaya kwenhliziyo kusihlwa kungaphazamisa ubuthongo bakho, kungabangela izingozi zezempilo ezingaphezu kwe-acid day reflux. Funda ukuthi ungakuvimbela kanjani ngokudla okunambitheka kusihlwa, udle ekuqaleni, futhi ungadli. Ukulala ngekhanda lakho kanye namahlombe ekuhlaseleni kungasiza.
- Usuku lwama-16: Ungalali ulala embhedeni ebusuku . Uma ungeke ulale emaminithini angu-15 kuya kwangu-20, kungcono ukushiya umbhede futhi ujabulele imisebenzi ethile yokuphumula uze uzizwe ulele.
- Usuku 17: Phatha ukucindezeleka kwakho ngamasu okuphumula . Uma unenkinga ngokucindezeleka uma uzama ukulala, uzodinga amaqhinga njengokuhlela isikhathi sakho sokukhathazeka nokusebenzisa izindlela zokuphumula.
- Usuku lwe-18: Ukuze uthole umqondo wokugijima, yenza uhlu . Uma unemiqondo yokugijima uma uzama ukulala, sebenzisa amacebo afana nokwenza uhlu ukuze wenze okuthile futhi uphinde uphumule.
- Usuku 19: Esikhundleni sokuzama ukulala, shintsha ukugxila ekuphumuleni . Ukuvuka ekuseni noma ebusuku kungase kube iphethini yakho evamile. Kungase kudingeke ugxile ekutholeni ukuphumula kunokulala.
- Usuku lwama-20: Ungathathi . Uma ulala phakathi nosuku, kungabangela ukuleleka ebusuku uma ungazizwa ulele ngesikhathi sokulala.
- Usuku 21: Vimbela isikhathi sakho embhedeni futhi uhlanganise ubuthongo bakho . Vele ulale lapho ulele.
- Usuku lwama-22: Ikheli elibhekene nokukhathazeka kwemizwelo, kuhlanganise nokukhathazeka nokucindezeleka . Ikhwalithi yakho yokulala empofu ingase ibe uphawu lwe-disorder disorder. Ukuthola ukuxilongwa nokuphathwa kokwelashwa kungakusiza ukulala kwakho futhi kuthuthukise impilo yakho.
- Usuku lwama-23: Ukunqoba nokulala kulingana ne-apnea yokulala . Uma ubamba futhi ulele ngesikhatsi, ungase ube ne-apnea yokulala. Ukuphatha lesi simo kungathuthukisa impilo yakho.
- Usuku 24: Nciphisa imilenze yakho engenakuphumula . Lesi yisifo esivamile esingaphazamisa ukulala kwakho.
- Usuku 25: Gxila ekulahlekeni kwesisindo . Ukweqisa ngokweqile kunomthelela engozini ye-apnea yokulala kanye nemilenze engenakuphumula. Phakathi naleso sikhathi, ukungalali kahle kwezinga eliphezulu kungaholela ekutheni uzuze isisindo noma ungakwazi ukulahlekelwa isisindo. Kuyinto umjikelezo ononya okudingeka uwaphule.
- Usuku lwama-26: Ziveze ekukhanyeni kwelanga . Ukushisa kwelanga kusasa noma ukusebenzisa ibhokisi elikhanyayo kungasiza kwezinye izifo zesifo sokulala.
- Usuku 27: Lahla iwashi le-alamu . Ukushaya inkinobho yokusnuza kungaba lula kakhulu.
- Usuku 28: Cabanga ukuthi ulele kakhulu . Ukuphefumula, ukuphuza izidakamizwa, nokudla nokuphuza kungasiza ekuguleni komusi.
- Usuku 29: Yenza ubuthongo kuqala . Manje ukuthi ucabangele izici eziningi zithinta ukulala kwakho ungazinikezela ekushintsheni lokho ongakwenza.
- Usuku lwama-30: Bheka udokotela olele . Uma usenenkinga yobuthongo noma usolwa ukuthi unesimo esifana nesifo sokuphefumula, yisikhathi sokuthola isifundo sokulala.