Amathiphu Wokugwema Ukulala Nokuphulukiswa Ngokushesha
Siyazi ukuthi ubuthongo bubalulekile empilweni yonke nenhlalakahle, kodwa kubaluleke kakhulu ekwenzeni ukuphulukisa. Ngeshwa, siyazi nokuthi iziguli eziningi zokulala zifika ezibhedlela ngokuvamile zihluphekile. Eqinisweni, ukungalali phakathi kweziguli ezivunyelwe esibhedlela ngobusuku obubodwa kuyinkinga ejwayelekile kunalabo abaningi abacabanga ngakho. Ngokujabulisayo, ezinye izibhedlela zithatha isinyathelo sokulwa nazo ngokubhekelela ukunakekelwa okungcono nokunciphisa ukuhlola kokuhlwa.
Noma kunjalo, lezo zinguquko ngeke ziqede ngokuphelele inkinga.
Ngezansi kukhona iziphakamiso zokuthi ungathuthukisa kanjani ukulala kwakho ngesikhathi sokuhlala esibhedlela.
Indlela Yokuthuthukisa Ukulala Kwakho Ngesikhathi Uhlala Isibhedlela
Naphezu kwemikhuba yezibhedlela ezibukeza izinqubomgomo zabo eziphazamisa izinga lokulala labalingani, kunezinto ezithile ongeke uzigweme. Kusukela ezikhanyeni ezikhanyayo ezikhanyayo kuya emotweni odokotela abathintekayo nabahlengikazi emiphumeleni emibi yezokwelapha, isibhedlela ngeke sibe yindawo efanelekayo yokulala.
Ngakho-ke uma wazi ukuthi uzothunyelwa esibhedlela ngobusuku bonke , uhlele phambili ukuze uqinisekise ukuthi umzimba wakho uthola ukuphumula kwekhwalithi oyidingayo ngenkathi ukhona. Uma usebenzisa lawa macebiso alula ukuthuthukisa ubuthongo bakho ngenkathi ululame ekuguleni noma inqubo yezokwelapha, ungathola ukuthi uphulukisa ngokushesha.
Yenze kube mnyama
Ikamelo elimnyama lizogqugquzela umzimba wakho ukuba ulale ubuthongo obunzima, kodwa abaqaphi kanye nezinye izibani egumbini lesibhedlela esivamile banikezela ukukhanya okuningi ukuze uphumule kalula.
Thola isisindo esihle sokulala ukugqoka ebusuku. Lokhu kuzokwandisa amathuba akho okuthola ukulala okujulile, okubuyiselwayo okungasiza ukusheshisa isikhathi sakho sokuphulukisa.
Umsindo weMask
Amakamelo ezibhedlela ahlaba umxhwele, ikakhulukazi uma uhlala naye. Thola isidlali se-MP3 bese ulandela umsindo omhlophe (uhlobo lomsindo ozwakala sengathi unomthamo futhi uphonsa omunye umsindo) noma uthenge ama-earplugs wezintambo ezilula futhi uwasebenzise lapho kudingeka.
Ungathola ukuthi ziwusizo ikakhulukazi ngosuku lapho amahholo ahlaziya futhi ungathanda ukulala.
Thola Ukukhanya Okunye
Phakathi nosuku, ikakhulukazi ekuseni, zama ukuthola ukukhanya kokukhanya kwemvelo. Uma ungakwazi ukuhamba noma ukusebenzisa isitulo sabakhubazekile, phuma ngaphandle noma efasiteleni uma kungenzeka. Cela ukuthi amakhethini avulwe. Ukuthola ukukhanya kokukhanya kwelanga kuzosiza umzimba wakho ukwazi isikhathi sosuku nokuthi kuhle ukulawula i-hormone ethinta ubuthongo ebusuku. Uma ungathola umsebenzi ongokwenyama, ngisho noma uhamba kancane, kungcono nakakhulu.
Khuluma nabasebenzi
Nakuba izibhedlela eziningi zishintsha izinqubomgomo zobusuku, kusengumkhuba omuhle ukutshela abahlengikazi bakho nodokotela ukuthi ufuna ngempela ukulala kuqala. Bacele ukuthi bakucindezele izikhathi ezimbalwa ngangokunokwenzeka ebusuku. Abaningi bazokwenza konke abakwaziyo ukukusiza ukuba uthole ubuthongo phakathi kokuhlola okudingekayo kwezokwelapha.
Nethezeka
Ubuchopho bakho ngeke bulale ubuthongo obunzima uma ucindezelekile. Ukuhlala nje esibhedlela futhi kude nekhaya kunzima kakhulu ukuphazamisa ubuthongo. Ukuphikisana nokucindezeleka ngokuhlala uzolile, uzama ukungakhathazeki, futhi uzikhumbuze ukuthi usezindaweni ephephile kakhulu.
Imithombo:
Southwell, Mt, noG. Wistow. "Ulale Ezibhedlela Ebusuku: Ingabe Izidingo Zabagulayo Ziyasetshenziswa?" J Adv Nurs Journal of Advanced Nursing 21.6 (1995): 1101-109.