Ngemihlahlandlela embalwa elula, ungaba nokulala okungcono namhlanje. Ngesinye isikhathi ekuphileni kwethu, ngenxa yezizathu eziningi, cishe sonke sizobhekana nobunzima bokulala futhi sihlupheke kakhulu . Lokhu kungabangela ukucindezeleka okukhulu kepha ungesabi. Kunezinyathelo ezilula zokuthatha lokho okuzokusiza ukuthi ulale kangcono kulobubusuku.
Sukuma uphinde Ulale Ekupheleni Kwesikhathi Esifanayo Nsuku Zonke
Hlela ukuvuka uphinde ulale ngesikhathi esifanayo nsuku zonke, ngisho nangezimpelasonto.
Siyizidalwa zomkhuba, futhi ukulala kwethu akuyona into. Uma usuqaphela ukulala kwakho kudinga , kufanele wenze okusemandleni akho ukuhlangabezana nalezi zidingo nsuku zonke. Ngokuhlala silala futhi sikhuphuka ngesikhathi esifanayo, sinquma umzimba wethu ukuba ulandele iphethini ejwayelekile yokulala. Lokhu kuvumela iwashi lomzimba wethu, elibizwa ngokuthi isigqi se-circadian , ukusiza ukuqala nokugcina ubuthongo bethu.
Dala indawo ehlelekile yokulala
Qinisekisa ukuthi indawo yakho yokulala ithulile, imnyama, ipholile, futhi ikhululekile. Izifundo zithola ukuthi ukulala endaweni epholile kunakho konke ukulala. Ngokuqeda umsindo owedlula futhi ukukhanya, singanciphisa ukuphazamiseka okungase kusiphakamise. Ngaphezu kwalokho, ikamelo lokulala kufanele libe yindawo yokuphumula-hhayi umthombo wokucindezeleka.
Sebenzisa Igumbi Lakho Lokulala Kuphela
Amakamelo okulala angokulala nokulala, hhayi ukubuka ithelevishini, ukuzitholela izilwane ezifuywayo noma ukwenza umsebenzi. Ngandlela-thile, sikwazi ukwenza ekamelweni igumbi eliningi.
Zonke izinto zobuchwepheshe kufanele zisuswe. Amathelevishini, izinhlelo zokudlala, amakhompiyutha, amakholi kanye nezinye izinto zobuchwepheshe zivuselela futhi ziphazamise ukulala. Ungawavumeli ekamelweni lakho futhi ungawasebenzisi esikhathini esifushane ngaphambi kokulala. Ngisho nokukhanya okuncane okuvela kwikhompyutha kwamahora kusihlwa kungashukumisela ubuchopho bakho ukuba bacabange ukuthi sekuyisikhathi sokuphaphama.
Kubalulekile futhi ukususa izilwane ezifuywayo kusuka ekamelweni ngoba zingaphazamisa ukulala kwakho. Okokugcina, ungasebenzisi igumbi lokulala njengendawo yokusebenza, njengoba lezi zinto zikhuthaza futhi ziyophazamisa ukulala kwakho.
Buka lokho okudlayo kusihlwa
Gwema i-caffeine, utshwala, ne- nicotine amahora amane kuya kwangu-6 ngaphambi kokulala. I-caffeine ingatholakala ezindaweni ezilindelekile ezifana nekhofi, i-soda pop, noma itiye, kodwa futhi nokudla okungalindelekile njenge-chocolate. Njengokuvuselela, kuyokugcina uphapheme, ngisho noma isetshenziswe cishe amahora ayisithupha ngaphambi kokulala. Ngokufanayo, i-nicotine izophazamisa ukulala kwakho. Futhi ngokuphambene nomkhuba ovamile, i-alcoholic "nightcap" ingenza ukuba ubuthongo bubi nakakhulu. Yize kungase kubangele ukuthi ulale, utshwala buhlukanisa izigaba zokulala kwakho futhi kwenze kube ngaphezulu ukuphazamiseka.
Musa Nap
Yeqa ukulala. Isikhathi sesikhathi ovukile sinezela okuthiwa "ukulala kwegesi." Uma sihlala siphapheme, siqhubeka sifuna ukulala. Ngokulala, singakwazi ukukhulula lesi sifiso sokulala-kodwa sizoba nesikhathi esinzima sokulala kamuva. Abantu abadala kufanele babe nesibindi sokulala ebusuku ngaphandle kokulala okungeziwe. Uma kunobuthongo obuningi obusuku lwelanga kanye nesifiso sokulala, naphezu kwesikhathi sokulala esanele, lokhu kungase kusiphakamise ukugula kwesibindi okuqinisekisa ukuhlolwa okuqhubekayo.
Ukuzivocavoca-Kodwa Ngesikhathi Esifanele
Zama ukusebenzisa zonke izinsuku, kodwa gwema ukwenza kanjalo amahora amane ngaphambi kokulala. Ukuhlala usebenza ngendlela efanele futhi emzimbeni kuyindlela enhle kakhulu yokuqinisekisa ukulala ebusuku. Noma kunjalo, ukuzivocavoca kakhulu ukulala ngesikhathi kungalala kungabangela ubunzima ekulaleni, njengoba umzimba wakho usazovuselelwa.
Yakha Amasiko Okulala
Thuthukisa imikhuba yokulala, efaka imisebenzi enokuthula efana nokufunda, imizuzu engu-15 ngaphambi kokulala. Njengoba nje silondolozela izingane, abantu abadala badinga amasiko okulala nsuku zonke ngaphambi kokulala ukuze sikwazi ukuphumula futhi ukulungiselela ngokwengqondo ukulala. Lezi zindlela kufanele zibandakanye imisebenzi enokuthula efana nokufunda, ukulalela umculo ophumuzayo, noma ngisho nokuthatha ubumnandi, okugeza okushisayo.
Ungabheki Ukulala Embhedeni
Uma unenkinga yokulala, njengoba kwenzeka ngenxa yokuqwashisa , ungahlali uphapheme, uhlushwa embhedeni-umzimba wakho ungaqala ukucabanga ukuthi uyindawo yokuthola ubunzima. Abantu abanenkinga yokuqala ukulala bavame ukuphoqa futhi bavuke embhedeni, bezama ukuphoqa ubuthongo ukuba buze. Uma lokhu kwenzeka ebusuku ebusuku, ungase uqale ukuhlanganisa umbhede wakho nezinkathazo zokungakwazi ukulala. Uma ungakwazi ukulala phakathi nemizuzu engu-15 yokulala, uye kwenye indawo ethule futhi ulale kuze kube yilapho uzizwa ulungele ukulala, bese ubuyela ekamelweni lakho ukuze ulale.
Gwema Izinto ezingaphazamisa Ukulala
Kunezinto eziningi ezingaphazamisa ubuthongo bakho , futhi kufanele ugweme ukudla noma ukuphuza emahoreni ambalwa ngaphambi kokulala, ngoba lokhu kungaholela ekuphazamiseni ukulala kwakho. Ukungakhathazeki ngokugubha noma ukugubha i-acid reflux, kanye nokudinga ukuvuka izikhathi eziningi ukuvota, kungaphazamisa kakhulu ubusuku obuhle. Kungcono ukugwema lezi zimo ngokungadli noma ukuphuza amahora ambalwa ngaphambi kokulala.
Yenza Ukulala Kube Okubalulekile
Ungalali ubuthongo ukwenza imisebenzi yemini. Iseluleko esibaluleke kakhulu ukuhlonipha ukuthi umzimba wakho udinga ukulala. Ngokuvamile, sivumela isikhathi sethu sokulala siphambene lapho izibopho zethu zansuku zonke zithatha isikhathi eside kunalindelekile. Ukwengeza, amathuba okuhlanganyela emisebenzini enhle-ukuvakashela abangane, ukubukela ithelevishini, ukudlala kwi-intanethi, ukudla ngaphandle, kanye nanoma iyiphi inamba yabanye-ngokushesha ukusika isikhathi sethu sokulala uma sibavumela. Kubalulekile ukuhlela isikhathi sakho sokulala nokunamathela kuleso simiso, kungakhathaliseki ukuthi kwenzekani phakathi nosuku.