Indlela yokucwangcisa ukulala kakuhle ebusuku

Umxholo

• Ukubalwa kwexesha lokulala
• Indlela yokulala kakuhle ebusuku
• Iti epholisayo yokulala ngcono

Ukucwangcisa ubuthongo obuhle ebusuku, umntu kufuneka abale ixesha lokulala esebenzisa imijikelezo encinci yemizuzu engama-90, kwaye umntu kufuneka avuke kwakamsinya nje ukuba umjikelo wokugqibela ugqityiwe. Ke, kunokwenzeka ukuba uvuke kunye nesimo kunye namandla okwenza imisebenzi yemihla ngemihla. Ngokubanzi, abantu abadala bafuna imijikelezo yokulala emi-4 ukuya kwezi-6 yemizuzu engama-90 ukubuyisa amandla, ehambelana nokulala phakathi kweeyure ezi-6 ukuya kwezi-9 ngobusuku.

Ukongeza ekubaleni ixesha lokulala, kubalulekile ukuba umntu amkele imikhwa emitsha, enjengokugcina okusingqongileyo kumnyama, kungabikho sandi kunye nezinto ezibonakalayo, umzekelo, njengoko kunokwenzeka ukuphucula umgangatho wokulala.

Ukubalwa kwexesha lokulala

Ukubalwa kwexesha lokulala kufuneka kwenziwe ukusukela ngexesha olala ngalo hayi okokulala, kuba ixesha lokulala alisoloko lihambelana nexesha olala ngalo. Ke ngoko, ngaphambi kokwenza ukubala, kubalulekile ukongeza ixesha eliqhelekileyo elithathayo ukulala, elingumndilili wemizuzu eli-15 ukuya kwengama-30.

Inani lemijikelezo yemizuzu engama-90 olalayo iyahluka kwaye ixhomekeke kwiimfuno zomntu ngamnye, kodwa imfihlo kukuvumela umjikelo ngamnye ukuba ugqitywe ngokupheleleyo, uvuke kuphela ekupheleni kwawo. Umjikelo wemizuzu engama-90 unokuphindwaphindwa kaninzi kangangoko kufuneka, de kubuye kusetyenziswe amandla asetyenziswayo emini. Gcwalisa idatha kule khalityhuleyitha ilandelayo ukufumana ukuba leliphi ixesha lokuvuka okanye lokulala ukuze uphumle ngokwaneleyo.

Umjikelo wokulala siseti yezigaba ezibonisa inqanaba lokuphumla kunye nomgangatho wokulala. Ezona zigaba zinzulu zomjikelo wokulala zezona zinzima ukufikelela kuzo, nangona kunjalo zezona zilungisa kakhulu, oko kukuthi, ezo ziqinisekisa ukuphumla okukhulu, kwaye, ke ngoko, kubalulekile ukuba umntu amkele iindlela zokunceda ukufikelela kwezi zigaba. Funda ngakumbi malunga nomjikelo wokulala.

Indlela yokulala kakuhle ebusuku

Ukuze ulale kamnandi ebusuku, ukongeza ekwazini ixesha lokulala, kubalulekile ukwamkela amanyathelo athile akhuthaza ukulala kunye nokuphumla, ke kubalulekile ukuba igumbi libe mnyama, lizole, lizole kwaye libe nobushushu obumnandi, ngaphakathi Ukongeza kubalulekile kwakhona ukufumana indawo efanelekileyo ukuze ukwazi ukulala kakuhle kwaye ngokukhawuleza.

Ukongeza, ukusetyenziswa kweoyile eyimfuneko kunye nokusetyenziswa kweti ezineempawu zokuthomalaza kunokunceda ukuba ulale kamnandi ebusuku. Ezinye zezityalo ezinamayeza ezinokusetyenziswa zombini njengeoyile kwaye zikwimo yeti yelavenda, i-chamomile, ilamuni-ikalika, i-linden, i-lavender kunye ne-passionflower, umzekelo.

Iti epholisayo yokulala ngcono

Unyango olugqwesileyo lwasekhaya lokuphazamiseka kubuthongo yi-lemon-lime tea, kunye ne-lavender kunye ne-chamomile njengoko ineempawu zokuthomalalisa kunye nokuthomalalisa ukunciphisa ukulala, ukungazinzi kunye nokubila ebusuku, ukongeza ekugqweseni koxinzelelo noxinzelelo.

Izithako

• 1 icephe lamagqabi ekalika-lemon;
• 1 icephe lamagqabi e-lavender;
• 1 icephe lamagqabi e-chamomile;
• 200 ml yamanzi abilayo.

Imowudi yokulungiselela

Yongeza izithako epanini, gubungela kwaye ume malunga nemizuzu eli-10. Emva koko thintela kwaye usele iti kathathu ngemini.

Jonga le vidiyo ilandelayo ukuze ufumane ezinye iingcebiso zokukunceda ulale ngokukhawuleza kwaye ulale ngcono: