Ukulala ngokufanelekileyo kuyisiseko sempilo, umsebenzi osebenzayo, ubuhle kunye nobomi obude. Ngokuzilahla ngokuqhelekileyo, umgangatho, ukulala ixesha elide, awukhangeli nje umsebenzi wezo zonke iinkqubo zomzimba, kodwa ubeka ingozi yokuguga kwangaphambili.
Ukulungiselela njani umbhede?
Ukuze iintsuku zakho zidlule ngokuvuyayo kwaye zivelise, umbutho ofanelekileyo wobuthongo ubalulekile. Ukuziqhelanisa ukuba uzilungiselele ngokuchanekileyo:
- isidlo sakusihlwa ama-3-4 iiyure ngaphambi kokuba ulale, emva kokuba unako ukufumana itiye ye-herbal nobusi okanye i-glass of kefir;
- qalisa ukulungiselela ukulala ngesiqingatha seyure ngaphambi kwexesha apho wanquma ukuya kulala;
- Kuyinto enqwenelekayo ukuthamba (ukubhekisana ngokubhekiselele) ngaphandle kweendlela ezihlambulukileyo zokuhlamba kunye nococeko;
- ventilate igumbi ngaphambi kokulala okungenani imizuzu eyi-10;
- kwigumbi lokulala kufuneka libe noxolo kwaye lube mnyama - lunokubonelelwa ngebhanki ekhethekileyo kwamehlo kunye neeplebe;
- Musa ukubukela iifilimu ngaphambi kokuba ulale (ikakhulukazi ezipakiweyo) kwaye ungadlala imidlalo yevidiyo;
- ukusombulula zonke iingxaki ezikhoyo phambi kokuba ulale kwaye ungabuyeli kubo kude kube sekuseni;
- ukuba uphumule ngaphambi kokulala, unokwenza ukusetyenziswa okulula okulula okanye wenze ukusikima kwamagxa kunye nentamo;
- Musa ukwenza nantoni egumbini ngaphandle kokulala nokulala ngesondo - ke le gumbi liya kudibanisa engqondweni yakho ngokuphumla kwaye akukho nto enye.
Ukulungelelanisa kakuhle ukulala kulula, kwaye ngokuziqhelisela oku, uza kusebenzisa iiyure zokuphumla ngokuthe ngempumelelo.
Ulungelelaniso lwemibhozo yokulala
Ngaba ucinga ukuba kunele ukulala nje ngeeyure ezingama-7-8 ngosuku? Oku kubalulekile, kodwa kukho enye into engayi kulibala. Le yithuba elifanelekileyo lokulala.
Iingcali zenzululwazi ziye zafakazela ukuba inzulu, "ilungile" nokubuyisela ubuthongo ivela ngo-22.00 ukuya ku-00.00. Ngaloo ndlela, ukuba uya kulala emva kwe-00.00, ulahlekelwa ixesha elihle kakhulu lokulala, okuvumela umzimba ukuba uphinde ufike. Ubomi bwanamhlanje bunzima, kodwa ukuba ulala ubuncinci ukusuka ku-23.00 ukuya ku-7.00, umzimba wakho uza kufakwa ngokukhawuleza kule shedyuli kwaye uza kusebenza njengewashi.
Enye into ebalulekileyo kukuthotyelwa kolawulo. Ukunyuka ukusebenza kusekuseni iintsuku ezintlanu ngeveki, kwaye ngeempela-veki zivumela ukuba "ulale", uyaphula ngokupheleleyo urhulumente, okwenza kube nzima ukuvuka ngoMvulo. Kunconywa ukuba uhambelane nolawulo olunye ixesha, kwaye ukuba kukho umnqweno wokulala okwamanje - unike ixesha ngeveki kwimini.
Isilungiso sokulala
Makhe sibone ukuba kukho indawo efanelekileyo yokulala. Ngokuqinisekileyo, nayiphi na ingcali iza kukuxelela ukuba kululeka ukuba ulale ebhedeni olukhuni, ngaphandle komqulo, ngasemva kwakho. Esi sikhundla asibandakanyi udibaniso lobuso kunye nomlotha, ovumela ukuba ungabesabi yimibimbi engakabonanga, i-organic, eyona nto ifanelekile ukuba i-scoliosis kunye nezinye izifo. Ingxaki kuphela kukuba ukuba ungasetyenziswanga ukulala esi sikhundla, kuya kuba
Kukholelwa ukuba indlela elula yokulala elele esweni sakho esiswini. Nangona kunjalo, oku kuhamba phambili kuyingozi kakhulu: ubuso buhlala emlanjeni kwaye ulusu lonakaliswe ngogonyamelo, izitho zangaphakathi zixhaswa ngumzimba womzimba, ukujikeleza kwegazi kwindawo yomlomo kuphazamiseka.
Iimeko eziqhelekileyo kunye nezendalo ezikulo. Inceda ekunciphiseni ubuhlungu kwizitho zokugaya inyama, idibanisa kwaye ibuyisela kwakhona. Nangona kunjalo, ukulala kwicala lasekhohlo akukhuthazwa ngabantu abanexinzelelo lwegazi eliphezulu, kunye nolusu lobuso oluqhagamshelana nomlotha.
Kufanelekile ukuzama ukulala emhlane wakho, kodwa ukuba awukwazi ukulala ngexesha eliqhelekileyo, hlala njalo ngaloo mihla xa ukhathele kakhulu kwaye ulala ekuhambeni. Kancinci uya kutyunjwa kwaye uya kukhululeka kwesi sikhundla.