Ayikwazi ukulala? Zama ezi ngcebiso

Wonke umntu unengxaki yokulala ngamanye amaxesha. Kodwa ukuba kwenzeka rhoqo, ukungabikho kokulala kunokuchaphazela impilo yakho kwaye kwenze kube nzima ukugqitha emini. Funda iingcebiso malunga nendlela yokuphila enokukunceda ufumane ukuphumla okudingayo.

Abanye abantu banengxaki yokulala. Abanye bavuka ezinzulwini zobusuku kwaye abakwazi ukuphinda balale. Ungayitshintsha imikhwa kunye nekhaya lakho ukuze ulale kancinci.

Gcina ishedyuli yokulala:

• Lala uvuke ngexesha elinye. Ukulala ngexesha elifanayo yonke imihla ebusuku uqeqesha umzimba wakho kunye nengqondo ukuze uphefumle kwaye ulungele ukulala.
• Vuka ukuba awukwazi ukulala. Ukuba uthe walala imizuzu eli-15, vuka ebhedini uye kwenye indawo yendlu. Ngale ndlela ibhedi yakho ayinakufane ibe yindawo yoxinzelelo.
• Yenza into ethe cwaka kwaye uphumle njengokufunda incwadi. Oku kunokunceda ukuthatha ingqondo yakho kwinto yokuba awulele. Xa uziva usozela, buyela ebhedini.

Yenza igumbi lakho lokulala likhululeke:

• Fumana umatrasi okhululekile. Ukuba umatrasi wakho unamaqhuqhuva, uthambe kakhulu, okanye unzima kakhulu, kuya kuba nzima ukuba ukhululeke ngokwaneleyo ukuze ulale.
• Yigcine ipholile. Ubushushu bomzimba wakho buyehla xa ulele. Qinisekisa ukuba igumbi lakho lokulala lipholile ngokwaneleyo kodwa alipholanga kangangokuba uvuke ubanda. Zama nge-thermostat kunye neengubo ukuze ufumane ubushushu obukusebenzelayo.
• Lawula ukukhanya. Ukukhanya okuvela esitratweni, kumabonwakude, okanye kwigumbi elilandelayo kunokwenza kube nzima ukuhlala ulele. Sebenzisa amakhethini neengcango ukwenza igumbi lakho libe mnyama ukuze ukwazi ukulala. Unokuzama ukusebenzisa imaski yokulala.
• Lawula izandi. Yenza igumbi lakho lithule kangangoko unako. Unokusebenzisa ifeni, umculo othambileyo, okanye umatshini wesandi ukwenza ingxolo emhlophe onokulala kuyo.
• Fihla iwotshi. Ukujonga iiyure ukuphawula kungakukhathaza. Jika iwotshi ukuze ungayiboni kumqamelo wakho.
• Beka i-elektroniki. Cwaka nasiphi na isixhobo esikukhumbuza ii-imeyile ekufuneka uzithumele okanye izinto ekufuneka uzenzile. Uya kuba ngcono ngokwenza ezo zinto emva kokulala kamnandi ebusuku.

Ziqhelise ukuphumla

Zama iindlela ezahlukeneyo zokuphumla. Fumana okusebenzayo kuwe. Njenge:

• Sela into efudumeleyo kwaye ingenayo i-caffeine njengobisi olufudumeleyo okanye iti yemifuno.
• Thatha ishawa eshushu okanye ibhafu.
• Funda incwadi okanye imagazini.
• Mamela umculo othambileyo okanye incwadi yeaudio.
• Bala ubuyele umva ukusuka ku-300 ukuya kwisi-3.
• Camngca.
• Ukuqala ezinyaweni zakho nokusebenza indlela yakho ukuya entlokweni yakho, xinzelela iqela ngalinye lezihlunu umzuzwana okanye emibini emva koko uziphumze.
• Yenza isisu sokuphefumla. Beka isandla sakho kwisisu sakho. Thatha umoya, uyivumele ukuba ityhale isandla sakho xa isisu sakho sikhula. Isifuba sakho masingashukumi. Yibambe ubala u-5, ukhulule ukubala u-5. Phinda.

Philela ukulala okumnandi

Izinto ozenzayo emini zinokuchaphazela indlela olala ngayo ebusuku. Kufuneke u:

• Nciphisa imisebenzi yangokuhlwa. Xa ubaleka, usuku lwakho alunakuphela kude kube ngorhatya. Zama ukunciphisa izicwangciso zangokuhlwa kubusuku obambalwa ngeveki. Zinike ixesha lokuzonwabisa ngexesha lokulala ukunceda ulungiselele ukulala, njengokuhlamba okufudumeleyo okanye ukufunda ebhedini.
• Zilolonge. Ukuzilolonga rhoqo kuya kukunceda ulale ngcono. Qiniseka ukuba ucwangcise ukuzilolonga kwakho ngokuchanekileyo. Ukugqithisa okanye ukuzivocavoca ngaphantsi kweeyure ezi-3 ngaphambi kokulala kunokukwenza ukuba uphonsa kwaye ujike.
• Nciphisa ikhefu. Ukuba unengxaki yokulala, cima i-catnaps. Uya kulala ngcono ebusuku.
• Nciphisa icaffeine. Kungayinto efanelekileyo yokuthabatha ekuseni, kodwa ungaya kulala ulala nentambo xa usela ikofu, iti, okanye iisoda ezine-caffeine emva kwemini okanye ngokuhlwa.
• Nciphisa utywala. Inokukunceda ukuba ulale ekuqaleni, kodwa utywala bukugcina ungazinzanga, ubuyisele ubuthongo kamva ebusuku.
• Khaba umkhwa. Ngaba ufuna esinye isizathu sokuyeka ukutshaya? Inicotine ekucuba ungaphazamisa ukulala.
• Yitya ismart. Gwema ukutya okunzima ngaphambi kokulala. Zama ukutya iiyure ezi-2 okanye ezi-3 ngaphambi kokulala. Ukuba uziva ulambile kanye phambi kokuba ulale, yiba nokutya okuncinci, okusempilweni okufana nesitya esincinci seyogathi okanye iswekile esezantsi.

Fowunela umboneleli wakho wezempilo ukuba ukungalali kuphazamisana nemisebenzi yakho yemihla ngemihla.

IBerry RB, uWagner MH. Unyango lokuziphatha lokungalali. Ku: Berry RB, Wagner MH, ii-eds. Amayeza okulala Ieperile. Ngomhla wesi-3. IPhiladelphia, PA: Elsevier Saunders; 2015: isahluko 38.

UMorin CM, uDavidson JR, uBeaulieu-Bonneau S.Ukunyanga kokuziphatha kokungalali I: iindlela kunye nokusebenza. Ku: Kryger M, Roth T, Dement WC, ii-eds. Imigaqo kunye nokuziqhelanisa neyeza lokulala. Umhla wesi-6. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 85.

Indawo yeSizwe yokulala kwiSiseko. Impilo yokulala. ukulala.org. Kufumaneka ngo-Oktobha 26,2020.

Indawo yeSizwe yokulala kwiSiseko. 2014 Ukulala eMelika Ukuvota: Lala kusapho lwangoku. www.sleepfoundation.org/professionals/sleep-america-polls/2014-sleep-modern-family.nk Kufumaneka ngo-Agasti 13, 2020.

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