Iindawo zokulala ezigqibeleleyo zokulala ubusuku obuhle

Umxholo

• Iindawo zokulala ezilungileyo
• Isikhundla somntwana
• Ukulala ngecala lakho
• Ukulala esiswini sakho
• Iflethi kumqolo wakho
• Ukuthatha

Iindawo zokulala ezilungileyo

Masijongane nayo. Ukulala yinxalenye enkulu yobomi bethu-nokuba asizukufumana iiyure ezisibhozo- kodwa kukho okungaphaya kunokuba ucinga. Ukuba unengxaki yokulala ngokwaneleyo okanye wenzakele, kukho okungaphaya kokubeka phantsi nokubamba ezinye zeZzz. Indawo yakho yokulala idlala indima enkulu kumgangatho wakho wokulala, oko kuthetha ukuba inokuba lixesha lokuba uyitshintshe.

Izikhundla ezahlukeneyo zokulala zinezibonelelo ezahlukeneyo. Ukuba unengxaki yentlungu okanye eminye imiba yezempilo, unokufuna ukutshintsha indawo yakho yokulala ukuze uncede ukuyilawula. Kwaye, nangona isenokungabi yinto onokuyenza ngobusuku obunye, ngokuqinisekileyo kufanelekile ukuzama.

Ukuthatha ixesha lokuziqeqesha kancinci kancinci ukuze ulale kwindawo entsha kunokuba yimfihlo yokuphucula umgangatho wokulala kwakho. Nangona kunjalo, ukuba yinto ongakhululekanga ngayo, sukuba noxinzelelo ngayo. Unokuzama ukuguqula indawo yokulala oyithandayo ukuze uqiniseke ukuba ufumana uninzi lwayo.

Wonke umntu wahlukile. Yintoni ebalulekileyo kukuba wenza oko kulungele umzimba wakho kunye neemfuno zakho zokulala.

Isikhundla somntwana

Kukho isizathu sokuba le yeyona ndawo yokulala ithandwayo. Isikhundla somntwana sinenzuzo ezininzi. Ayisiyonto ilungileyo kuphela kwiintlungu ezisezantsi zomqolo okanye ukukhulelwa, ukulala kwindawo yomntwana kunokunceda ukunciphisa ukurhona.

Ngelishwa, ukulala kwindawo yomntwana kunamacala ambalwa. Qinisekisa ukuba ukuma kwakho kukhululekile, kungenjalo isikhundla sakho esihle sinokunciphisa ukuphefumla okunzulu ngelixa ulala. Kwakhona, ukuba unayo nayiphi na imiba yentlungu edibeneyo okanye ukuqina, ukulala kwindawo eqinileyo yomntwana kunokukushiya buhlungu kusasa.

Ukuba ufuna ukwenza ukuba indawo yomntwana ikhululeke ngakumbi, qiniseka ukuba ukuma kwakho kukhululekile kwaye kuyaphumla xa usonga. Gcina imilenze yakho yandisiwe, kwaye unokuzama ukulala ngomqamelo phakathi kwamadolo akho.

Ukulala ngecala lakho

Njengoko kuvela, ukulala kwicala lakho kulungile kuwe - ngakumbi ukuba ulele kwicala lasekhohlo. Ayipheleli nje ekuncedeni ukunciphisa ukurhona, ilungele ukwetyisa ukutya kwakho kwaye inokunciphisa ukubetha kwentliziyo.

Isifundo esidala sijonge abantu abali-10 kwisithuba seentsuku ezimbini. Ngosuku lokuqala, abathathi-nxaxheba baphumle kwicala labo lasekunene emva kokutya ukutya okunamafutha aphezulu. Okwesibini, batshintshele kwicala lasekhohlo. Ngelixa olu yayisisifundo esincinci, abaphandi bafumanisa ukuba ukulala kwicala lasekunene kunyusa isitshisa kunye ne-asidi ye-asidi, ebonisa ukuba inokuba sisizathu esivakalayo sokutshintsha amacala ebusuku.

Ukulala ngakwelinye icala, kwelinye icala, akunakuhlala kukuhle. Ayisiyiyo kuphela ebangela ukuqina emagxeni akho, inokukhokelela nasekuqineni komhlathi kwelo cala. Kwaye uphando lubonisa ukuba ukulala ngecala lakho kunokuba negalelo kwimibimbi.

Ukubeka umqamelo phakathi kwemilenze yakho esezantsi kuya kunceda ukulungelelanisa iinyonga zakho ukunqanda iintlungu ezisezantsi.

Ukuba ukhetha ukulala ngecala lakho, qiniseka ukuba ukhetha umqamelo olungileyo ukunqanda intamo kunye nentlungu yangasemva. Ukulala kulo naliphi na icala uziva ukhululekile, kodwa ungoyiki ukutshintshela kwindawo eyahlukileyo ukuba ayisebenzi kuwe.

Ukulala esiswini sakho

Ukuba bekufuneka sibeke indawo yokulala, ukulala ngesisu kunokuba sezantsi kuluhlu. Ngelixa yindawo elungileyo yokurhona okanye, izibonelelo azandisi kakhulu.

Ngelishwa, ukulala esiswini sakho kunokubangela iintlungu zombini kunye nomqolo. Inokongeza ubunzima obuninzi ngokungeyomfuneko kwiimisipha kunye namalungu akho, yiyo loo nto usenokuba uvuka ulusizi kwaye udiniwe. Ukubeka umqamelo phantsi kwesisu sakho esisezantsi kunokunceda ukunciphisa iintlungu zangasemva.

Ukwenza ngcono, zama ukulala ngomqamelo entloko - okanye ungabikho umqamelo - ukunciphisa naluphi na uxinzelelo entanyeni yakho. Unokuzama ukutyibilika umqamelo phantsi kwethambo lakho ukunciphisa iintlungu ezisezantsi.

Iflethi kumqolo wakho

Ukulala emqolo wakho kunika ezona zibonelelo zempilo. Ayenzi nje kuphela ukuba kube lula ukukhusela umqolo wakho, inokunceda ekunciphiseni iintlungu zedolo kunye nedolo.

Njengoko iklinikhi yaseCleveland ichaza, ukulala emqolo kusebenzisa amandla omxhuzulane ukugcina umzimba wakho ulungelelwaniso ngaphezulu komqolo wakho, onokunceda ukunciphisa naluphi na uxinzelelo olungafunekiyo kumqolo wakho okanye kumalungu.Umqamelo emva kwamadolo akho unokunceda ukuxhasa ijika lendalo ngasemva.

Kwaye ukuba ukhathazekile ngokugcina ulusu lwakho lukhangeleka lutsha, ukulala emqolo kuyayikhusela nakowuphi umqamelo okanye imibimbi ebangelwe ngumxhuzulane.

Kwiphepha leflip, ukulala emqolo kunokuba nzima kuye nakubani na onengxaki yokurhona okanye yokulala. Kungaba nzima nakubani na osele elwa neentlungu zangasemva, yiyo loo nto kubalulekile ukuba uqiniseke ukuba uxhaswa ngokufanelekileyo.

Ukuba ulele emqolo, zama ukulala ngomqamelo emva kwamadolo akho ukunciphisa iintlungu zangasemva kunye nokunciphisa uxinzelelo kumqolo wakho. Ukuba uxinekile, unokuzixhasa ngomqamelo owongezelelweyo ukwenza ukuphefumla kube lula.

Ukuthatha

Sichitha phantse isinye kwisithathu sobomi bethu silele- okanye sizama ukulala. Indawo yakho yokulala ibaluleke ngaphezu kokucinga. Ukuba unengxaki yokulala, impilo yakho inokubandezeleka. Kwaye ukungabikho kokulala kungaphezulu kokulala ngokwaneleyo-nemicimbi esemgangathweni yokulala, nayo.

Ukuba awuziva uphumle xa uvuka, zama ukuziqhelanisa nemikhwa elungileyo yokulala. Ukubandakanya ukucoceka kokulala kwindlela yakho yesiqhelo kunokunceda ukukhulisa umgangatho wakho wokulala ngendlela enkulu:

• thintela i-caffeine engaphezulu
• umthambo rhoqo
• ukuseka ishedyuli yasebusuku ekunceda ukuba uphumle kwaye ulungiselele ukulala

Zama ukugcina idayari yokulala kangangeveki okanye ezimbini. Ungagcina umkhondo wazo naziphi na iipateni kwimikhwa yakho yokulala- kunye nomgangatho wokulala- ukuze ukwazi ukujonga ngcono into esebenzayo ngokuchasene nento engekhoyo.

Khumbula, awunayo unayo ukutshintsha indawo yakho yokulala ukuba awunangxaki. Yenza into oziva ilungele wena. Into ebaluleke kakhulu kukuqinisekisa ukuba uvuka uziva uphumle kwaye ukulungele ukuya.