Amanyathelo ayi-8 okulala ngokukhawuleza nangcono

Umxholo

• 1. Lawula ukuphefumla kwakho
• 2. Yekelela izihlunu zakho
• 3. Phazamisa ingqondo
• 4. Ukumamela umculo opholileyo
• 5. Gxila kwinto ethile
• 6. Zama ukugcina amehlo akho evulekile
• 7. Lungisa imeko-bume
• 8. Yiba nesiselo esishushu

Ukuze ukwazi ukulala ngokukhawuleza nangcono ebusuku, kunokwenzeka ukubheja kwiindlela kunye nezimo zengqondo ezikhuthaza ukuphumla kunye nokwenza lula ukulala, njengokuphefumla okuphungulayo okanye ukuphucula ubushushu kunye nokukhanya kwendalo, umzekelo.

Ukongeza, ukuphucula ukulala nokukhusela ukozela ngengomso, kubalulekile ukuba abantu abaphethwe bubuthongo okanye ubunzima bokulala balandele imikhwa, enje ngokuba neshedyuli yesiqhelo, ukuzilolonga nokuphepha iziselo ezine-caffeine emva kwentsimbi yesi-5 emva kwemini. Ukuze ufunde okungakumbi malunga nemikhwa enceda ukuphucula ukulala, jonga iingcebiso zokulala ubusuku obuhle.

Kodwa, ukuba kusenzima ukulala, landela ezi ndlela kunye nokuzilolonga okukunceda ulale kwimizuzwana okanye kwimizuzu:

1. Lawula ukuphefumla kwakho

Ukuphefumla nzulu nokuphefumla okude kwenza kube lula ukuba umzimba uphumle kwaye unciphise ukubetha kwentliziyo, isenza ukuba ingqondo iqonde ukuba lixesha lokwehlisa isantya, inceda ukulala ngokukhawuleza.

ZilolongeZiqhelanise nendlela eyi-4-7-8, equka ukusezela impumlo yakho imizuzwana emi-4, ubambe umphefumlo wakho kangangemizuzwana esi-7 kwaye uphefumlela ngaphandle ngomlomo kangangemizuzwana esi-8.

2. Yekelela izihlunu zakho

Uxinzelelo kunye noxinzelelo zibangela ukuba izihlunu zenze isivumelwano, ngaphandle kokuqonda oko. Ke, indlela entle yokuphumla kunye nokulala ngokukhawuleza kukuziqhelanisa neendlela zokuphumla kwezihlunu. Yazi indlela yokucinga ngoxinzelelo.

Zilolonge: Fumana indawo efanelekileyo, ngokukhethekileyo ngesisu kunye neengalo kunye nemilenze ngaphandle, uze uphefumle. Xa uphefumla, umntu makacinge ukuba izihlunu ziyakhulula kwaye ziyaphumla. Phinda amaxesha ama-3. Emva koko, khawufane ucinge izihlunu kwingingqi nganye yomzimba kunye nokuphumla kwazo, nganye nganye, ukusuka ezinyaweni ukuya entloko.

3. Phazamisa ingqondo

Isizathu esibalulekileyo sokungalali kukugqithisa kwamaxhala kunye neengcinga, ezithi zenze uxinzelelo ngakumbi nangakumbi, kwaye ngenxa yoko, imeko yokuphaphama. Ukuthintela oku, kunokwenzeka ukuba ufumane iindlela zokukhokelela ingqondo kwezinye iintlobo zeengcinga, kunye nokwenza lula ukuphumla kunye nokulala.

ZilolongeChitha malunga nemizuzu eli-10 ukuya kweli-15 usenza impinda yosuku oludlulileyo okanye ucwangcisele usuku olulandelayo. Khawufane ucinge ukuba uza kwenza ntoni ukuze ube nosuku olungcono nolufezekileyo, olunceda ukuphazamisa nokuzola. Olu qeqesho alukhuthazwa kuphela ukuba uhamba kwimeko yoxinzelelo, kuya kufuneka ukhethe ukugxila kolunye uhlobo lwesifundo, njengesifundo okanye isifundo osifundayo, umzekelo.

4. Ukumamela umculo opholileyo

Ukubeka umculo opholileyo, okanye ukuthomalalisa izandi, kunokuba yenye indlela efanelekileyo yokulala ngokukhawuleza.

Zilolonge: Thenga iCD okanye ukhuphele uluhlu lokudlala lweengoma ukuze uphumle, uzolise okanye ucamngce, onokuba nomculo woxolo okanye izandi zendalo, ezinje ngemvula, umzekelo. Ngokukhetha, musa ukusebenzisa iseti yentloko, njengoko zisenokukukhathaza okanye zikwenzakalise iindlebe zakho ngelixa ulele. Ngelixa umamele, zama ukusebenzisa ezinye iindlela zokuphefumla okanye ukuphumla kwezihlunu.

5. Gxila kwinto ethile

Ukugxila kwinjongo, indawo okanye into ethile, kunye nokuyicinga ngokweenkcukacha, ziindlela ezilungileyo zokuphazamisa kunye nokuzola iingcinga zakho, ukwenza ukulala kuza ngokukhawuleza.

ZilolongeGxila kwindalo entle, enjengonxweme okanye ihlathi, umzekelo, kwaye ucinge ngeenkcukacha, ezinje ngesandi samanzi, ingxolo yezilwanyana, uburhabaxa kunye nevumba. Yenza oku ngoncedo lomphefumlo onzulu kwaye uzive izihlunu zakho ziphumla nanini na xa ukhupha umoya.

6. Zama ukugcina amehlo akho evulekile

Ngamanye amaxesha inyani yokuba uzama nzima ibangela ixhala kwaye yenza ukuba kube nzima ukulala, ke ukuyeka ukunyanzelisa ukulala kunokukunceda ulale ngokukhawuleza.

Zilolonge: Ukuba ubuthongo buyacotha ukufika, zama ukugcina amehlo akho evulekile. Ukuba oku akusebenzi, kukhethwa ukuba uvuke wenze enye into, endaweni yokuhlala ebhedini, kuba ukuvalwa kwamehlo akho nokungakwazi ukulala, kunokubangela ukuqaqanjelwa bubuthongo.

7. Lungisa imeko-bume

Nantoni na ephazamisayo umzimba inyusa amanqanaba oxinzelelo kwaye ithintela ukulala, ke ukuba nendawo efanelekileyo yokulala kubalulekile ukuze kungabikho ukulala, okusoloko kungahoywa. Ukuba nobushushu obaneleyo, ukunciphisa ukukhanya kunye nokunciphisa ingxolo engafunekiyo kubalulekile ukuvumela ukulala ngokukhawuleza. Jonga indlela yokucwangcisa ukulala kakuhle ebusuku.

Zilolonge: Lungisa igumbi lakho kwaye likwenze kube yindawo efanelekileyo yokulala ngala manyathelo mahlanu:

1. Lungisa iqondo lobushushu, ngakumbi ukuba yindawo apho kushushu kakhulu, kwaye utyale imali kwifeni okanye isixhobo somoya;
2. Lungisa ukukhanyaUkucima iibhalbhu kunye nezibane ezikhanyayo kwizixhobo ezinjengekhompyuter, iselfowuni, okanye umabonwakude. Ukuba ufuna ukuba nolunye uhlobo lokukhanyisa ngexesha okanye kwimizuzu engama-90 ngaphambi kokulala, ukukhanya oku-orenji kukukhetha, okukhuthaza imveliso kunye ne-melatonin, ihormone yokulala. Ziphephe izixhobo zombane kangangoko;
3. Susa ingxolo ecaphukisayo, kodwa ukuba oko akwenzeki, zityhafise ezi zandi ngesixhobo esimhlophe esimhlophe, esithengwe kwiivenkile zombane, kunye nefeni okanye ngokurekhodwa kwezandi zendalo, umzekelo;
4. Gcina umzimba wakho ukhululekile, ukutyala imali ku umatrasi kunye nemiqamelo eshiya umzimba cala kwaye, ngokukhethekileyo intamo ngqo. Kuyacetyiswa ukuba ube nomqamelo ophakathi ukuxhasa intamo yakho kwaye omnye ube phakathi kwemilenze yakho - fumana ukuba yeyiphi eyona umatrasi kunye nomqamelo wokukunceda ulale ngcono;
5. Sebenzisa iaromatherapy, usebenzisa amathontsi ambalwa e-lavender yeoyile efunekayo, kumqamelo okanye emqamelweni. Qonda ukuba yintoni i-aromatherapy kwaye isebenza njani.

Ukongeza, ukuthatha ibhafu eshushu kuyanceda ukuba uphumle, ngakumbi ebhafini, kunye nezinongo zokuphumla.

8. Yiba nesiselo esishushu

Yiba nokutya okuncinci okanye ufumane isiselo esishushu okanye esiphumayo ngaphambi kokuba ulale. Olunye ukhetho lunokuba yiglasi yobisi olushushu kunye nobusi okanye ibhisikidi eswiti, itsheri enebisi lelayisi, okanye iti yebhamomil okanye yelemon, umzekelo, eyonyusa amanqanaba etryptophan okanye imelatonin, iihormoni ezinceda ukulawula ukulala.

Jonga amaqhinga aqinisekisiweyo esayensi malunga nokulala okungcono: