Iingcebiso ezili-10 zokuthintela ukozela

Umxholo

• 1. Ukulala phakathi kweeyure ezisi-7 ukuya kwezi-9 ngobusuku
• 2. Sebenzisa ibhedi kuphela xa ulele
• 3. Cwangcisa ixesha lokuvuka
• 4. Yitya izidlo ngamaxesha aqhelekileyo
• 5. Yenza umthambo
• 6. Musa ukulala
• 7. Lala kuphela xa uyozela
• 8. Yila isithethe sokuphumla
• 9. Yiba 1 iglasi yewayini ebomvu
• 10. Fumana ingcali

Abanye abantu banemikhwa enokunciphisa umgangatho wokulala ebusuku, kubangele ubunzima bokulala kwaye ubenze balale kakhulu emini.

Olu luhlu lulandelayo lubonisa iingcebiso ezili-10 zokuthintela ukozela emini kunye nokuphucula umgangatho wokulala ebusuku:

1. Ukulala phakathi kweeyure ezisi-7 ukuya kwezi-9 ngobusuku

Ukulala iiyure ezisi-7 ukuya kwezi-9 ngobusuku kuya kwenza ukuba umntu aphumle ngokwaneleyo kwaye asebenze ngakumbi kwaye alale kancinci emini. Ulutsha ngokubanzi ludinga ukulala iiyure ezisi-9 ngelixa abantu abadala befuna phakathi kwe-7 kunye ne-8 yeeyure.

2. Sebenzisa ibhedi kuphela xa ulele

Xa umntu elele, kufuneka ahambe ngenjongo yokulala nokuphepha ukubukela umabonwakude, ukudlala imidlalo okanye ukusebenzisa ikhomputha ebhedini, kuba zinokumenza umntu avuke ngakumbi kwaye kube nzima ngakumbi ukulala.

3. Cwangcisa ixesha lokuvuka

Ukusetha ixesha lokuvuka kunokumenza umntu aqeqeshwe ngakumbi kwaye alale kwangethuba, ukuze afumane ubuncinci iiyure eziyi-8 zokulala.

4. Yitya izidlo ngamaxesha aqhelekileyo

Ukutya kakuhle kuthintela ukunqongophala kwamandla emini, ke umntu kufuneka atye rhoqo emva kweeyure ezintathu kwaye isidlo sokugqibela kufuneka siphele iiyure ezimbini okanye ezintathu ngaphambi kokuba ulale.

5. Yenza umthambo

Ukukhanya kunye nokuzilolonga rhoqo kunika ubuthongo obunzulu, nangona kunjalo, akukhuthazwa ukuba uzilolonge ebusuku, ngaphambi kokuba ulale.

6. Musa ukulala

Kuya kufuneka uphephe ukulala, ngakumbi emva kwemini, njengoko ukulala kunokwenza kube nzima ukulala okanye kubangele ukulala.

Nantsi indlela yokwenza ngokufanelekileyo, ngaphandle kokuchaphazela ukulala.

7. Lala kuphela xa uyozela

Umntu kufuneka alale kuphela xa esozela, azame ukwahlula ukudinwa nokozela, kuba ukuya kulala kunye nesibophelelo sokulala kungenza kubenzima ukuba umntu alale.

8. Yila isithethe sokuphumla

Ukwenza isiko lokuphumla, njengokuzisa iglasi yobisi olufudumeleyo egumbini, ukunciphisa ukukhanya, okanye ukubeka umculo opholileyo, kunokukunceda ulale.

9. Yiba 1 iglasi yewayini ebomvu

Ukuba neglasi yewayini ebomvu ngaphambi kokuba ulale okanye isidlo sangokuhlwa kubangela ukozela, okuya kuba kufanelekile ukuba umntu alale ngokulula.

10. Fumana ingcali

Ukozela kunokuba nezizathu ezininzi, njengokusebenzisa amayeza okanye ukuba ne-apnea okanye i-narcolepsy, umzekelo. Unyango lokuphepha ukudinwa kunye nokulala emini kunokubandakanya amayeza okanye unyango.

Kukwabaluleke kakhulu ukuphucula umgangatho wokulala ebusuku, ukunqanda ukudinwa kunye nokozela emini. Jonga kwakhona indlela yokulala kunye namayeza.