Ukungalali kahle Kuthuthukisa Ukulawula Ukuvuselela Ngokulondoloza Ubhede Ukulala
Nazo ke. Ezinsukwini ezingu-30 zokufunda ukuze uthuthukise ukulala kwakho, yilo oshicilela uphinde ulinge ngaphezu kwedeski lakho. Lona nguwe othumele umndeni wakho futhi wabelane phakathi kwamanethiwekhi wakho omphakathi. Lesi sifundo ukuthi, uma ufunde kahle, sizokuqinisekisa ukuthi ulele kangcono impilo yakho yonke. Kuyinto elula, ingqondo ejwayelekile, nenhliziyo yayo yonke: Ungalali ulala embhedeni ebusuku.
Funda ukuthi ukulala kungaphumelela kanjani ngokugwema isikhathi esichitha ukulala ubuthongo ebusuku.
Ukuqwashisa Kwaba Nesikhathi Esiphuthumayo Phaphama KuBhede
Ukuqwashisa kunzima ukuwa noma ukulala noma ukulala ngokwanele okungaqabulayo, ngaphandle kokunye ukugula okulele. Kubonakala sengathi uzizwe "ukhathele kodwa ucutshungulwe," umzwa wokukhathala noma ukukhathala ngenxa yokungakwazi ukulala, ikakhulukazi ngesikhathi sokulala emini. Kungase kusebenze emindenini. Kungase kucasulwe ngezikhathi zokucindezeleka, kodwa kungase kumile ngaphansi komhlaba iminyaka, elinde ukuphakamisa ikhanda layo elibi. Uma usuqalile, izinguquko zingase zenzeke ukuthi ziqhubekele imiphumela. Kungakhathaliseki ukuthi kubonakala kanjani, cishe njalo kuhlanganisa ukuqamba amanga embhedeni ebusuku.
Kwenzekani lapho umuntu onamahloni elele ephapheme ebusuku? Lesi yisikhathi esingasetshenziswanga ukulala, okuwumthombo wokuhlaselwa okungapheli. Ngokungavumelekile, ubuthongo buya kugxila ekuqaphelisweni kanye nomthombo wokucindezeleka.
Imibuzo igcwala umqondo wokugijima: "Kungani ngingakwazi ukulala? Yini engalungile kimi? Kungani ngingakwazi ukuvala ingqondo yami?" Ukukhathazeka ngokungazelelwe kwakha njengokukhathazeka kuholela emiphumeleni ngosuku olulandelayo. Uma ubuthongo buphishekela, kuba umzabalazo. Ukulala kuyinto evasivela, okusheshayo ekuphishekeleni. Ngeke ukwazi ukulala. Kufanele ulahle umzabalazo.
Lawula Ukuqwashisa Kwakho Nge Isikhathi Esikhawulayo Ukusebenzisa i-Phaphama eBhedini
Uma ungakwazi ukulala phakathi kwemizuzu engu-15 kuya kwezingu-20, kufanele ushiye umbhede wakho. Lokhu kubizwa ngokuthi ukulawulwa kwe-stimulus . Hambisa kwenye indawo lapho ungahlala khona futhi uhlanganyele emisebenzini yokuphumula ngenkathi ulinde ukulala . Lezi zinto akufanele zivuselele noma zizuzise. Gwema amakhompiyutha kanye nethelevishini, futhi esikhundleni salokho khetha ukufunda ibhuku elihle noma umagazini omdala. Ungakhetha ukwelula noma ukuphefumula kancane, uvumele noma yikuphi ukungezwani ukusabalalisa. Kuphela uma uzizwa ulele noma ulele- amawebukhali akho ekhulayo, ehlala ekuvaleni-kuphela uma ubuyela embhedeni. Kumelwe uhambe embhedeni wakho kuphela uma uzizwa ulele futhi izikhathi zokuvuka kufanele zibekwe eceleni.
Kwenzekani uma sihlala embhedeni ngenkathi siphapheme? Sifunda ukuhlanganisa imibhede yethu ngokuvuka futhi mhlawumbe ngisho nokukhathazeka noma ukukhathazeka. Labo abanokuqwashisa kumele baphule ubudlelwane obubi nombhede: "Lona yindawo engafanele lapho ngilwela khona ukulala." UVavlov udume ngezinja zakhe. Wayekhala ngebheyili ngenkathi esondla, ukudla okokuqala kwaholela ekudleni. Ngokuhamba kwesikhathi, insimbi yodwa, ngaphandle kokudla, yayiyoholela ekutheni ibonakale. Lena impendulo efanelekile. Ngokufanayo, labo abanokuqwashisa bangase bahlakulele ukuhlangana okungalungile nombhede.
Lokhu kumele kucishwe futhi endaweni yayo, kubalulekile ukuvuselela ubuhlobo bombhede nobuthongo.
Isikhathi Esiningi Emibhedeni I-Worsens Insomnia
Abantu abaningi abanenkinga yokulala ukulala bazozama ukuthola ubuthongo obukhulu ngangokunokwenzeka. Uma kunzima ukuwa noma ukulala uqala ukukhipha inani lokulala umuntu alamukelayo, kuyimvelo ukukhulisa ithuba lokulala. Kungani ungahambi embhedeni noma ulale ukuze ubambe? Uma uchitha amahora ephapheme ebusuku, kunengqondo ukuzama ukulinganisela lokhu ngokuchitha isikhathi esiningi embhedeni. Ngeshwa, lokhu okuphambene nalokho okumelwe kwenziwe. Ukulala ekuqaleni kuzoholela esikhathini esengeziwe sokuhlala uphapheme ngaphambi kokuba ulale ngoba uzokwehlisa isifiso sakho sokulala futhi uphazamise isigqi sakho sangaphakathi .
Ngokuhlala embhedeni kuze kube sekuseni, uzochitha isikhathi salesi silele, okuzokwenza kube nzima ukulala ubusuku obulandelayo ngezizathu ezifanayo. Ukuhlanganiswa kokulala kusebenza ngokubamba ikhono lakho lokulala, futhi ukulala uphapheme embhedeni ebusuku kusilimaza.
Kulabo abanesifo sokuphuza, ukwelashwa okufunayo kuphelele: Ungalali ulala embhedeni ebusuku. Kungaba nezithiyo zokuthola lesi seluleko esilula, noma kunjalo. Ngezinye izikhathi kudingekile ukuba ufake izifundo ezengeziwe ukuze kube lula ukuguqulwa, kuhlanganise nokuphathwa kwemicabango, ukuziphatha, izimo zengqondo, nemizwelo ehlobene nokulala. Kungaba usizo ngokukhethekile ukuba ube nomhlahlandlela kulolu hambo, njengodokotela olele noma umqeqeshi oqeqeshiwe oziphatha kahle owazi kahle ukulala. Unakho ukubuyisela ukulala kwakho; singasiza.