Izinga Lokulala Lithuthukisa, Ukuqwashisa Kunciphisa Njengoba Ukulala Kuphumelela
Ukuqwashisa kubhekene nobunzima bokuwa noma ukubuyela ekulele. Njengoba kuqhubeka, isikhathi esiningi esichithwa embhedeni sihlala siphapheme. Kungasiza ukuqonda izinkinga zokulala ngokuhlola ukulala kahle. Lesi silinganiso singase senze nezinguquko emikhondweni yokulala engase ithuthukise ukujula kanye nekhwalithi yokulala. Funda indlela yokuthuthukisa ubuthongo ngokusebenzisa incazelo kanye nokubala kokusebenza kahle kokulala.
Kuyini Incazelo Nokubalwa Ukulala Ngokuphumelelayo?
Ukulala kahle yi-isilinganiso sesikhathi esiphelele sokulala (isikhathi sokulala esiphezulu) ngobusuku obuqhathaniswa nesilinganiso esithile esichitha embhedeni. Isibonelo, uma umuntu echitha amahora angu-8 embhedeni ngobusuku obunikeziwe, kodwa empeleni ulele amane kulawo mahora, ukulala kwakhe okuzoba ngamaphesenti ama-50% (amane ahlukaniswe ngabesishiyagalombili athulwe ngamaphesenti angu-100). Njengesinye isibonelo, owesifazane olala amathandathu ayisithupha kumahora ayisishiyagalombili asetshenziswe embhedeni angaba nokulala kahle kwe-75% (ayisithupha ehlukaniswe ngabesishiyagalombili wanda ngamaphesenti angu-100).
Uma umuntu echitha iningi lesikhathi abalala ngalo ngilala, kunokuba babhekwe njengobuthongo obuphumelelayo (noma ukuba nekhono eliphezulu lokulala). Kodwa-ke, uma umuntu echitha isikhathi esiningi esiphelele lapho elele embhedeni, kunokuba lokho kungabhekwa njengokulala kahle (noma umuntu unobungozi obuphansi bokulala).
Ukulala okuphumelelayo kuholela ebuthongweni obujulile bekhwalithi ephezulu ngokuphazamiseka okuncane. Kungabangela imizwa yamandla futhi uphumule kahle, kuyilapho ubuthongo obungenalutho lungabangela imizwa yokukhathala nokuphumula. Ukuze kuzuzwe ukusebenza kahle kokulala, kunconywa ukuthi isikhathi esengeziwe akufanele sisetshenziswe embhedeni.
Okushiwo Ukulala Ngokuphumelelayo Kwezinga
Ukusebenza kahle kokulala kuka-85% noma ngaphezulu kubhekwa njengokujwayelekile, kanti ukulala kahle kunoma yikuphi okungaphezu kuka-90% kuthathwa njengokuhle kakhulu. Ukusebenza kahle kokulala okungaphansi kwama-85% kubhekwa njengampofu, futhi kuyisibonakaliso sokuthi umuntu udinga ukulala kahle. Ukungaboni kahle kuvame ukuholela ekusebenzeni kahle kokulala okungu-75% noma okuphansi. Uma ukulala kahle kupheze ku-100%, kungase kubonise ukuthi umuntu akatholi amahora amaningi okulala ngenxa yesikhathi esanele embhede ukuhlangabezana nezidingo zabo zokulala .
Izindlela Zokuthuthukisa Ukulala Ngokuphumelelayo
Kunezindlela eziningi zokuthuthukisa ukusebenza kahle kokulala. Eziningi zalezi ziphakamiso zingase zifakwe ezeluleko eziyisisekelo zokulala okungcono (okubizwa ngokuthi ukulala ubuthongo ) noma njengengxenye yokwelashwa okuhleliwe okuthiwa i- cognitive therapy for the sleepiness (CBTI) .
Dala i-Sleep Sanctuary
Into yokuqala okumele uyenze ukuze uthuthukise ukusebenza kahle kokulala ukugcina ubhede nokulala njengendawo yokulala. Lokhu kungahlanganisa ukuqeda zonke iziphazamiso ezikhona lapho ulele. Akufanele kube khona ithelevishini futhi akukho mculo odlala. Uma ujwayele ukuba nethelevishini noma umculo, kufanele usebenze ukuphula lezo zindlela bese ulala endaweni enokuthula, emnyama, nangokuthula.
Zonke izibani kufanele zivaliwe, ikakhulukazi ezikhanyayo, ezikhanyayo, noma izibani ezikhanyayo. Amafoni akufanele abhekwe embhedeni, njengoba izibani zesikrini zingasebenza ukuvuselela ubuchopho futhi zihlale ziphapheme. Imisindo engaba khona yocingo kufanele iphinde ithululwe, futhi okukhethwa kukho ukushiya ifoni ukukhokhisa kwelinye igumbi (njengekhishi).
Thuthukisa i-Association Phakathi Kokulala Nokulala
Umbhede akufanele usetshenziselwe imisebenzi ngaphandle kokulala noma ucansi. Lokhu kufanele futhi kusize ekuthuthukiseni ukusebenza kahle kokulala. Ukubamba iqhaza emisebenzini ngaphandle kokulala embhedeni, njengokufunda incwadi noma ukubuka i-TV, ukuqeqesha ukuba uhlanganise umbhede nemisebenzi yesikhathi sokuphaphama.
Ukulala uphapheme futhi ufunde amahora angu-2 ufaka isikhathi esiphelele embhedeni, ukunciphisa kakhulu ukubalwa kokubalwa kubalwa. Umbhede kufanele uhlotshaniswe nokulala noma ukulala kuphela, ngakho-ke yonke iminye imisebenzi kufanele isuswe ebhedeni.
Qaphela Ukulawula Isisindo bese Uvuka Uma i-Phaphama
Ngokomthetho wokulawula ukuvuselela , uma uphapheme isikhathi eside kunemizuzu engu-15 kuya kwezingu-20, kunconywa ukuba uvuke, ushiye ekamelweni, futhi wenze okuthile okuphumula. Uma usuqala ukuzizwa ulele futhi, buyela ekamelweni ukuze ulale. Lokhu kusiza ukukubuyisela ukulala kangcono embhedeni.
Yiba Nesandla Ngosuku Nokuzivocavoca
Ukuzivocavoca kuphakanyiswa njengendlela yokuthuthukisa ukusebenza kahle kokulala. Ukusebenzisa emini kungasebenza ukukhipha umzimba, ngakho-ke uma kufika isikhathi sokulala ekupheleni kosuku, umzimba uzobe usulungele futhi ulinde.
Vikela Isikhathi Ngaphambi Kokulala Futhi Ukhulule Ngaphambi Kokulala
Umsebenzi ophumuzayo futhi uvame ukuphakanyiswa ngakwesokudla ngaphambi kokulala. Lokhu kungabandakanya ukugeza noma ukugeza, noma ukufunda incwadi (endaweni ethile ngaphandle kombhede). Umsebenzi ozolile, ophumuzayo ungasiza ukulungisa umzimba ukuze ulale futhi uthuthukise ukusebenza kahle kokulala.
Cabanga ukuhlanganiswa kokulala ukuze uthuthukise ukulala kwakho
Okokugcina, uma konke okuhlulekayo, ukulala kungathuthukiswa ngokubheka ukuvinjelwa kokulala noma ukuhlanganiswa kokulala. Ngokunciphisa isikhathi embhedeni ukuze ubonise kangcono izidingo zakho zokulala, uzochitha isikhathi esiningi embhedeni empeleni ulele. Lokhu kungafinyelelwa ngokubheka isikhathi esinqunyiwe sokuphumula nokulibala isikhathi sokulala. Ngokuvamile kuyasiza ukuvimbela isikhathi esiphelele embhedeni kuya kumahora angu-6 noma ama-7. Kungathatha izinsuku eziningana ngaphambi kokuba izinzuzo zalolu shintsho zibonakale. Uma ubuthongo bamasuku kwenzeka, isikhathi esiphelele embhedeni singanconywa kancane kancane kuze kube yilapho izidingo zokulala zihlangene ngokugcwele. Kungaba ngcono ukwenza lezi zinguquko ngaphansi kokuqondiswa kochwepheshe wezokwelapha ubuthongo.