Ngexesha lokulala, umntu ubuyisela amandla akhe aze aphelise iingxaki eziqokelelelwe usuku lonke. Kwiqela leeminyaka ezahlukileyo, ubude bokulala buyahlukahluka. Umzekelo, kubantwana nakwishumi elivisayo, kufuneka ihlale iiyure ezili-10, umntu omdala - iiyure eziyi-8, kunye nabantu abadala bezalise amandla abo kwiiyure ezingama-6 nje.
Kodwa ukuya kutsho, abantu abaninzi banesifo sokungazinzi, oku kunokubangela ukuphazamiseka kwemihlaba kunye nesifo sengqondo esingapheliyo. Iimbangela zokuphazamiseka kokulala azikwazi nje ukuxinezeleka , kodwa neengxaki zentliziyo, indlala, intlungu, ubanda, ukuthatha imithi ethile kunye nengxolo yangaphandle.
Ukuthintela ukuvela kokulala, kufuneka uyeke ukusebenzisa ukutya okunomsoco kunye nosawoti ngaphambi kokulala, kwaye uzame ukungabandakanyi ukutya kokutya okunamafutha, iziphuzo ezomelezayo kunye nokutya okuphezulu kwiprotheni. Kubalulekile ukuzama ukunciphisa ixesha elichithwe kwikhompyuter kunye neTV. Ukuphazamisa ubuthongo obubusuku kunokuncokola ngengqondo kunye nobuthongo obude obude. Ngelishwa, asisoloko sinethuba lokuthatha amanyathelo okukhusela, ngamanye amaxesha ukulala nje embhedeni akufumani ukulala. Kule meko, kuyimfuneko ukusebenzisa izixhobo eziye zenziwa, ezichaza indlela yokulala emininzi kwemizuzu.
Ungalala njani imizuzu emi-5?
Ungakwazi ukulala ngokukhawuleza ngaphandle kokuba usebenzise uncedo lwabaqeqeshi kunye nemveliso yezokwelapha, ngokwaneleyo ukuba uzinze ngokwenza umsebenzi. Ukukhathala ngethuba lusuku lusetyenziswa kakuhle, ngokukhawuleza kunokwenzeka ukuba ulale. Kubantu abaninzi, incwadi ebangelisayo inceda kakhulu ukungazinzi, emva kwemihlathi embalwa amehlo aqala ukuzivala. Isisombululo esihle kakhulu sokusileleka kukuhlamba okuhlambulukileyo kunye nokongezwa kolwandle ityuwa, izityalo kunye namaconsi ambalwa eoli efunekayo.
Ukuze uqonde indlela yokulala ngokukhawuleza ebusuku, kubalulekile ukuba ube neshedyuli ecacileyo yokulala nokuvuka. Kubalulekile ukuba umzimba wakho ulale kwaye uvuke ngexesha elinye, kwaye iwashi ye-biological iya kuba esinye isixhobo esiza kukunceda ulale ngokukhawuleza.
Ukulala, ungacingi ngokukhawuleza ukulala, kungcono ukucinga ngezinto ezintle kwaye uzicwilise kwilizwe lamaphupha. Isisombululo seengxaki zonke siya kulinda kuze kube sekuseni, ungaphenduli entloko yenkcazo kwingqungquthela yesayensi okanye ngolwazi kwisifundo esilandelayo. Ukunceda ukulala kungakwazi ukufumana utywala obuncinane, kodwa kuyafaneleka ukuba sicinge ukuba ezi ziphuzo ziphazamisa kakhulu umgangatho wobuthongo.
Impendulo yombuzo, yintoni enokwenziwa ukuba ilale ngokukhawuleza, iphinde isela machiza. Unceda ubuthongo obuhle ingilazi ye yogurt okanye ubisi, kunye neyeyi, ephungulwe kwi-chamomile, i-dill, i-peppermint kunye nengcambu ye-valerian. Ukukhuthaza ubuthongo obuhle kunye nobumnandi ngokusebenzisa iilan, i-tuna kunye ne-turkey.
Inxaxheba ebalulekileyo ekuqinileyo nokulala kakuhle kudlalwa ngumsila ococekileyo kunye ne-mattress eyaneleyo. Igumbi lokulala kufuneka libe nokuphuza umoya kwaye libe namakhethini anamandla angayi kuvumela ukukhanya okukhanyayo kwigumbi.
Kukhawuleza ukulala njani emini?
Ukulala okufutshane emini efikelela kwimini eyi-15 kuya kunceda umzimba, ukuphucula imemori nokukuvumela ukuba utshintshe. Ukulala ixesha elide emini kunokuthintela ukulala ngokukhawuleza ngokuhlwa, ngoko ke umntu obhekene nokusilela ukulungeleka ukuba angabuthandi ukulala emini. Ukuba isidingo sokulala ngexesha lomhla kubangelwa ngumsebenzi wokutshintshwa, umzimba umele ufune ukubuyela kwi-shift night. Kubalulekile ukudala iimeko ezintle kakhulu zokulala. Kubalulekile ukunciphisa ukukhanya, kungekhona ukutya kakhulu kwaye uzama ukuzikhusela kwisandi. Kule njongo, ungasebenzisa imaski kwamehlo kunye neeplebe.