Ukutshintsha imikhwa yakho yokulala

Iindlela zokulala zihlala zifundwa njengabantwana. Xa siphinda ezi patheni kwiminyaka emininzi, ziba yimikhwa.

Ukuphuthelwa kunzima ukulala okanye ukulala. Kwiimeko ezininzi, unokukhulula ukuphuthelwa ngokwenza utshintsho olulula kwindlela ophila ngayo. Kodwa, kunokuthatha ixesha ukuba ubukhe walala ngendlela efanayo iminyaka.

Abantu abanobuthongo bahlala bekhathazekile ngokulala ngokwaneleyo. Okukhona bezama ukulala, kokukhona baya kuphazamiseka kwaye bacaphuke, kwaye kuya kusiba nzima ukulala.

• Ngelixa iiyure ezingama-7 ukuya kwezi-8 ngobusuku zicetyiswa kubantu abaninzi, abantwana kunye nolutsha bafuna ngaphezulu.
• Abantu abadala bavame ukwenza kakuhle ngokungalali kancinci ebusuku. Kodwa basenokufuna malunga neeyure ezisi-8 zokulala kwisithuba seeyure ezingama-24.

Khumbula, umgangatho wokulala kunye nendlela ophumla ngayo emva koko kubalulekile njengokulala kwakho.

Ngaphambi kokuba ulale:

• Bhala zonke izinto ezikukhathazayo kwijenali.Ngale ndlela, ungahambisa iingxaki zakho engqondweni yakho uye ephepheni, ushiye iingcinga zakho zizolile kwaye zilungele ukulala.

Ngexesha lasemini:

• Yiba esebenzayo ngakumbi. Ukuhamba okanye ukwenza umthambo ubuncinci imizuzu engama-30 kwiintsuku ezininzi.
• Sukulala ebusuku okanye emini.

Yeka okanye unciphise ukutshaya nokusela utywala. Kwaye ukunciphisa ukutya kwakho i-caffeine.

Ukuba uthatha nawaphi na amayeza, iipilisi zokutya, iiherbs, okanye izongezo, buza umboneleli wakho wezempilo malunga nefuthe abanokuba nalo xa ulele.

Khangela iindlela zokulawula uxinzelelo.

• Funda ngeendlela zokuphumla, ezinje ngemifanekiso ekhokelwayo, ukumamela umculo, okanye ukuziqhelanisa neyoga okanye ukucamngca.
• Mamela umzimba wakho xa ikuxelela ukuba ucothise okanye uthathe ikhefu.

Ibhedi yakho yeyokulala. Sukwenza izinto ezifana nokutya okanye ukusebenza xa ulele.

Phuhlisa indlela yokulala.

• Ukuba kunokwenzeka, vuka ngexesha elifanayo yonke imihla.
• Yiya kulala ngexesha elifanayo yonke imihla, kodwa hayi ngaphezulu kweeyure eziyi-8 ngaphambi kokuba ulindele ukuqala kosuku lwakho.
• Ziphephe iziselo ezinecaffeine okanye utywala ngorhatya.
• Kuphephe ukutya ukutya okunzima ubuncinci iiyure ezi-2 ngaphambi kokuba ulale.

Fumana imisetyenzana yokuthomalalisa, yokuphumla ekufuneka uyenzile ngaphambi kwexesha lokulala.

• Funda okanye uhlambe ukuze ungahlali kwimicimbi ekhathazayo.
• Sukubukela iTV okanye usebenzise ikhompyuter kufutshane nexesha ofuna ukulala ngalo.
• Gwema imisebenzi eyonyusa izinga lokubetha kwentliziyo yakho kwiiyure ezi-2 ngaphambi kokuba ulale.
• Qinisekisa ukuba indawo yakho yokulala izolile, imnyama, kwaye ikwiqondo lobushushu olithandayo.

Ukuba awukwazi ukulala kungaphelanga imizuzu engama-30, vuka uye kwelinye igumbi. Yenza umsebenzi ozolileyo de ulale.

Thetha nomboneleli wakho ukuba:

• Uziva ulusizi okanye uxinezelekile
• Ubuhlungu okanye ukungonwabi kukugcina uphaphile
• Uthatha nawaphi na amayeza anokugcina uphaphile
• Uthathe amayeza okulala ungakhange uthethe nomboneleli wakho kuqala

Ukuphuthelwa - imikhwa yokulala; Ingxaki yokulala - imikhwa yokulala; Iingxaki zokulala; Ukulala ucoceko

IAmerican Academy yewebhusayithi yokuNyanga ukulala. Ukuphuthelwa - isishwankathelo kunye nezibakala. sleepeducation.org/essentials-in-sleep/insomnia. Ukuhlaziywa ngo-Matshi 4, 2015. Ifikeleleke ngo-Epreli 9, 2020.

IChokroverty S, Avidan AY. Ukulala kunye nokuphazamiseka kwayo. Ku: Daroff RB, Jankovic J, Mazziotta JC, Pomeroy SL, ii-eds. I-Neurology kaBradley kwiKlinikhi yokuziqhelanisa. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2016: isahl. 102.

U-Edinger JD, uLegetgett MK, uCarney CE, uManber R.Unyango kunye nokuziphatha kunyango lokungalali II: ukumiliselwa kunye nabantu abathile. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 86.

IVaughn BV, iBasner RC. Iingxaki zokulala. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 377.

• Ukulala okunempilo
• Ukuphuthelwa
• Iingxaki zokulala