Indlela yokulala kakuhle: iingcebiso ezili-10 zokulala kakuhle ebusuku

Umxholo

• 1. Hlonipha ixesha lokulala
• Cima iTV nezinye izixhobo
• 3. Funda ngaphambi kokulala
• 4. Yenza indawo emnyama
• 5. Ukulala emva kwesidlo sasemini
• 6. Yenza umthambo rhoqo
• 7. Kuphephe ukusela ikofu iiyure ezi-6 ngaphambi kokuba ulale
• 8. Sela iti ngaphambi kokulala
• 9. Sebenzisa ioyile efanelekileyo ephumayo
• 10. Gcina ukuthula kunye nentuthuzelo

Ukungabikho kokulala okanye ubunzima bokulala kakuhle buphazamisa ngqo umgangatho wobomi bomntu, kuba ukungalali kakuhle ebusuku kunciphisa amandla okugxila emini kwaye kunokubangela notshintsho kwiimvakalelo. Ukongeza, xa umgangatho wokulala ungalunganga usiya rhoqo, kunokubakho utshintsho kwisidlo kunye neengxaki zempilo ezinje ngoxinzelelo, unxunguphalo kunye nokukhula kokungaphumeleli kwememori.

Ke, ukuze ulale kakuhle kubalulekile ukuba umntu amkele imikhwa ethile ethi incede ekulawuleni ukulala kwaye incede ukufikelela kwinqanaba lokulala lokuphumla okunzulu, okusoloko kunzima ukufezekisa. Ukulungiselela le nto, kubalulekile ukumisela ixesha lokulala kwaye uhloniphe elo xesha, wenze indawo emnyama kwaye intofontofo kwaye usele iti yokuthomalalisa ubuncinci imizuzu engama-30 ngaphambi kokulala.

Ezinye iingcebiso ezinokuba luncedo ekuphuculeni umgangatho wokulala kwaye ekufuneka zamkelwe njengendlela yokuphila entsha zezi:

1. Hlonipha ixesha lokulala

Ngokomndilili, kufuneka ulale malunga neeyure ezisi-8 ukuya kwezi-9 zokulala ngokuzolileyo ukuze uhlale uphaphile ngengomso kwaye, ke ngoko, abo bafuna ukuvuka kwangoko kufuneka nabo balale kwangethuba, bawahloniphe la maxesha, nangeempelaveki neeholide.

Icebo elilungileyo lokuhlonipha ixesha lokulala kukuba ube ne-alamu kwifowuni yakho ekukhumbuza ixesha lokulala. Ukongeza, ukunqanda ukulala ngaphezulu kokucetyiswa kwaye, ngenxa yoko, ukuhlala uphaphile ebusuku, kunokuba yinto enomdla ukubeka iwotshi ye-alamu kude ebhedini, ngale ndlela umntu kufuneka aphakame ayicime iwotshi ye-alamu kwaye ngale ndlela kuya kuba lula ukuhlonipha ixesha lokulala ekupheleni kosuku.

Cima iTV nezinye izixhobo

Umabonwakude, ikhompyuter okanye ezinye izixhobo ze-elektroniki kufuneka zicinyiwe malunga nemizuzu engama-30 ngaphambi kwexesha elifanelekileyo lokulala. Ngokufanelekileyo, umntu kufuneka ahlukane nezi zixhobo, kunye neselfowuni kunye nemidlalo yevidiyo, njengoko zivuyisa ingqondo, zishiya umntu ephazamisekile kwaye elele ubuthongo.

Ukongeza, iwotshi nayo kufuneka igcinwe ngaphandle kwegumbi lokulala okanye kude nebhedi, kuba xa umntu eyokulala kwaye eqonda ukuba akakwazi ukulala, ujonga ukujonga iwotshi, sesinye isizathu sokuba uxinzelelo, olwenza kube nzima ukulala.

Abanye abantu bayakwazi ukulala nokulala ngcono xa besiva umsindo ozolileyo okanye onesingqi kwaye, ke, ezinye izandi, umzekelo, zinokongezwa.

3. Funda ngaphambi kokulala

Ngokufanelekileyo, umntu kufuneka alale ebhedini kuphela xa elele kwaye ngaphambi koko, umntu angalala ebhedini okanye, kungcono, esofeni, afunde incwadi ngokukhanya okunciphileyo kancinci. Kubalulekile ukukhetha ukuthanda izinto ezizisa uxolo noxolo, ukunqanda iincwadi okanye amabali akhuthaza uxinzelelo kunye noxinzelelo, ezinje ngeendaba, umzekelo.

4. Yenza indawo emnyama

Ngaphambi kokuba ulale, kubalulekile ukucima izibane kwaye ushiye isibane esinye kuphela, ngokukhethekileyo ngesibane esimthubi, njengoko sikuthanda ukulala, njengoko kubonisiwe yi-chromotherapy. Ngenye indlela kwisibane, unokukhanyisa ikhandlela. Injongo kukwenza igumbi lihle ukuze ukulala kukhuthazwe kwaye ube nakho ukulala kamnandi ebusuku.

5. Ukulala emva kwesidlo sasemini

Ukulala kancinci malunga nemizuzu eli-10 ukuya kwengama-30 kanye emva kwesidlo sasemini kufuneka kwanele ukuphumla ngaphandle kokuphazamisa ukulala kwakho ebusuku. Ukulala ixesha elide emini akufuneki kuthathwe, kuba banokulala ebusuku. Ukulala ixesha elide emini kufanelekile kuphela kwiintsana nakubantwana ukuya kwiminyaka emi-4 ubudala.

6. Yenza umthambo rhoqo

Ukuziqhelanisa ubuncinci imizuzu engama-30 yokuzilolonga yonke imihla, ngakumbi ngaphambi kwentsimbi ye-9, kunokuba luncedo kuba xa uwenza umzimba uchitha amandla ngakumbi, unyusa isidingo sokuphumla imini yonke. Abantu abanobunzima bokuya ejimini banokuzama ukuhamba okanye ukuhamba ngebhayisikile, ngaphambi kwesidlo sangokuhlwa, umzekelo.

Umsebenzi womzimba emva kwentsimbi ye-9 emva kwemini awukhuthazwa, njengoko kunokuba nefuthe elichaseneyo, njengoko umthambo unyusa imo kwithuba elifutshane kwaye, ke, unokuphazamisa ixesha lokulala kunye nomgangatho wokulala.

7. Kuphephe ukusela ikofu iiyure ezi-6 ngaphambi kokuba ulale

Ukusetyenziswa kweziselo ezivuselelayo, ezinje ngecoca-cola, ikofu, iti emnyama, iti eluhlaza kunye nezinye iziselo ezibandayo, kufuneka kuthintelwe iiyure ezingama-6 ngaphambi kokuba ulale, kuba umntu unokuba ephaphile kwaye akubone kunzima ukulala. Ukongeza, kuya kufuneka uphephe ukutya kakhulu kwisidlo sangokuhlwa.

Nanini na xa kunokwenzeka, umntu kufuneka akhethe iziselo ezithanda ukulala, njengeglasi yobisi olufudumeleyo okanye iglasi yewayini ebomvu, umzekelo.

8. Sela iti ngaphambi kokulala

Ukuba neti epholileyo ngaphambi kokuba ulale kunokunceda ukulala kwaye ulale ngcono. Eminye imizekelo yeeyi kwezi zinto zezi ze-valerian, i-passionflower, i-lemon balm, i-chamomile okanye i-lavender, umzekelo. Funda indlela yokulungisa iti ethomalalisayo.

9. Sebenzisa ioyile efanelekileyo ephumayo

Ukusetyenziswa kweoyile eyimfuneko efana ne-lavender, kunefuthe lokuphumla nokuzola, kuba ngokuthatha umoya ophefumlayo ngeoyile efunekayo, kubangela ukuba ingqondo ifumane ioksijini engaphezulu, ukongeza ekuvuseleleni imveliso yehomoni, ukukhuthaza imvakalelo yokuba ntle kunye ukuphumla, ukuthanda ukulala.

Ukonwabela ezioyile, faka i-2 ukuya kwi-3 ye-oyile ebalulekileyo kumqamelo okanye kwiipijama, ngaphambi kokuba ulale. Ngenye indlela, iioyile zinokubekwa kwindawo yokuhlaziya umoya okanye ngohlobo lwesitshizi, zokutshiza kwigumbi.

10. Gcina ukuthula kunye nentuthuzelo

Kuya kufuneka uphephe indawo enengxolo enkulu xa uyokulala. Ukunxiba iiplagi zendlebe, ezinjengezo zisetyenziswa kumadanyana okudada, kunokunceda ukufezekisa ukuthula okufunekayo ukuze ulale.

Nangona kunjalo, abanye abantu bafuna ingxolo yangasemva ukuze bakwazi ukulala, ebizwa ngokuba yimisindo emhlophe, enje ngengxolo yomatshini wokuhlamba impahla, ikhonkco ekhitshini okanye unomathotholo ngaphandle kwesikhululo, umzekelo. Ukongeza, kukwakho nokusetyenziswa kweeselfowuni okuvelisa ezi ngxolo, kuququzelela ukulala.

Ukongeza, igumbi kunye neempahla umntu azisebenzisayo ukulala nazo kufanelekile. Eyona nto ilungileyo kukuba neekhethini ezishiya igumbi limnyama kakhulu ebusuku, zigcine ubushushu kwigumbi elifanelekileyo, phakathi kwe-18ºC kunye ne-21ºC, nxibe iipijama ezentofontofo kwaye usebenzise umqamelo olungileyo, ovumela ukunciphisa uxinzelelo ngasemva nasentanyeni, eqokelelweyo ngexesha lasemini.

Jonga ezinye iingcebiso malunga nokulala okusemgangathweni: