Kuthatha ixesha elingakanani ukulala?

Umxholo

• Yintoni eqhelekileyo?
• Kuthekani ukuba awukwazi ukulala?
• Isingqisho seSyadian
• Ukulala ucoceko
• Ingxaki yokulala
• Kuthekani ukuba ukhawuleza ulale?
• Iingcebiso zokulala ngcono
• Zama ukulala ngexesha elinye busuku ngabunye
• Lala ngaphandle kweziphazamiso
• Gwema i-caffeine emva kwemini nangokuhlwa
• Zilolonge- kodwa hayi phambi kokulala
• Yitya usele kakuhle phambi kokuba uye kulala
• Vuka kwaye usete kwakhona ukuba awukwazi ukulala kungaphelanga imizuzu engama-20
• Nini ukubona ugqirha
• Umgca wezantsi

Ixesha lokulala. Uhlala ebhedini yakho, ucime izibane, kwaye uphumle intloko emqamelweni. Ulala ubuthongo emva kwemizuzu emingaphi?

Ixesha eliqhelekileyo elithatha uninzi lwabantu ukulala ebusuku liphakathi kwemizuzu eli-10 ukuya kwengama-20.

Ewe kunjalo, kukho ubusuku obuthile ngeli xesha linokuba ngaphezulu okanye ngaphantsi, kodwa ukuba ulala ngokukhawuleza okanye ukuba kuthabatha ixesha elingaphezulu kwesiqingatha seyure ubuninzi bokuhamba uye kwilizwe lamaphupha, kunokubakho umba ophambili ekufuneka uqwalaselwe.

Yintoni eqhelekileyo?

Ukulala ngendlela efanelekileyo kubalulekile ebomini. Ukuzama ukuseka indlela yokulala eqhelekileyo kubalulekile ekusebenzeni kwemihla ngemihla.

Ukulala okuqhelekileyo kubantu abadala kuthetha ukuba ulele ngaphakathi kwemizuzu eli-10 ukuya kwengama-20 kwaye ufumane malunga neeyure ezisi-7 ukuya kwezi-8 ngobusuku. Abantwana kunye nabakwishumi elivisayo badinga malunga neeyure ezili-10 zokulala, kwaye iintsana, abantwana abancinci, kunye nabantwana abakwiminyaka yokuya esikolweni badinga nangakumbi.

Ixesha olithatha ukuba ulale liyaziwa njengexesha lokulala. Ukuba ulele ngaphambi okanye emva kwemizuzu eli-10 okanye engama-20 ngokuqhelekileyo ithatha, unokufumana imeko yokulala.

Olunye uphononongo lufumanise ukuba umgangatho wakho wokulala uya kuncipha ukuba kukuthatha ixesha elingaphezulu kwesiqingatha seyure ukuba ulale.

Ungafumanisa ukuba kunzima ukulala kube kanye-oko kuqhelekile.

Ngamanye amaxesha unokuba nobunzima bokucima ingqondo ngenxa yokuba ukhathazekile ngento ethile okanye ngenxa yesiganeko esingaqhelekanga ebomini bakho.

Kwelinye icala, usenokulala ngephanyazo ukuba ubunobusuku obunzima bokulala kubusuku obudlulileyo okanye usuku olunzima kakhulu. Esi ayisosizathu senkxalabo ukuba senzeka ngamaxesha athile.

Kuthekani ukuba awukwazi ukulala?

Kukho izizathu ezininzi zokuba awukwazi ukulala ebusuku, kubandakanya:

• ixesha lokulala kwangoko
• indlela eqhelekileyo yokulala
• ukulala kakhulu
• imeko yokulala

Isingqisho seSyadian

Esinye isizathu sokuba ungabi nako ukulala ngexesha eliqhelekileyo kungenxa yokuba uzama ukulala ngokukhawuleza okanye ngenxa yezinto zangaphandle ezifana ne-jet lag.

Umzimba wakho unendalo yendalo, okanye isingqisho.

Isingqisho sebhayoloji ngumjikelo weeyure ezingama-24 oqhuba umzimba wakho kwaye ubonise kuwe xa ilixesha lokulala, ukuvuka, nokutya, phakathi kweminye imiqondiso.

Iwotshi yomntu ayifani. Abanye abantu bakhetha ukulala kwangoko kwaye bavuke kwangoko. Abanye banokuvuka ngeeyure zangokuhlwa, benze imveliso ngakumbi ngokuhlwa.

Ukuba ungaphezulu komntu wasebusuku, ixesha lakho lokulala lendalo lisenokuba semva kwaye ungalala kamva ekuseni kunentaka yokuqala.

Ukulala ucoceko

Esinye isizathu sokuba ungabi nako ukulala emva kwemizuzu eli-10 okanye engama-20 kungenxa yenkqubo engalunganga yasebusuku.

Kufuneka uququzelele ukulala komzimba wakho ngendlela efanayo rhoqo ebusuku ukufezekisa ukulala okusemgangathweni. Oku kubandakanya:

• ukuphepha ukuzilolonga kade
• ungaseli iziselo ezine-caffeine ngeyure ethile yosuku (ihlala iyure ezi-6 ngaphambi kokulala)
• ukomeleza izikrini zakho kangangesiqingatha seyure okanye njalo ngaphambi kokuba ulale

Ukuqinisekisa ukuba ixesha lakho lokulala lihlala lingaguquguquki kwakhona sisitshixo sokulala esikumgangatho kunye nokulala kuluhlu oluqhelekileyo.

Ukulala kakhulu kunokwenza ukuba kube nzima ukulala ebusuku. Qinisekisa ukuba ujonge iiyure ezisi-7 ukuya kwezi-8 ngobusuku ukuba umdala, kwaye kuthintele ukuthatha ikhefu emva kwemini.

Ingxaki yokulala

Esinye isizathu sokuba ungabi nako ukulala kungenxa yemeko yokulala njengokulala.

Ukuphuthelwa kunokwenzeka ngokungacwangciswanga okanye ngenxa yezinye iimeko zempilo okanye amayeza owathathayo. Ukuba awukwazi ukulala ngaphakathi kwesiqingatha seyure sokucima isibane sakho ebusuku rhoqo, thetha nogqirha wakho.

Ugqirha wakho unokucebisa ngeendlela ezifanelekileyo zokulala ebusuku okanye ucebise ukuba uye kuvavanyo lokulala ukumisela ubuzaza kunye nonobangela bokulala.

Unyango lokungalali kunokubandakanya ukudala kunye nokubambelela kwimikhwa yokulala engcono. Ugqirha wakho unokucebisa amayeza athile okungalali okungapheliyo.

Kuthekani ukuba ukhawuleza ulale?

Ukulala ngokukhawuleza kunokuba ngumnye umqondiso wenkathazo yokulala. Ingaba ngumqondiso wokunqongophala kokulala.

Umzimba wakho kufuneka ulinganise umlinganiselo othile wobuthongo busuku ngabunye, kwaye ukuba uzinqumle ungalali ngokwaneleyo, ungagcina unetyala lokulala. Oku kunokubangela ukuba uzive ungonwabanga, uziva wonwabile kwaye uzive udiniwe.

Inokukhokelela nakwimeko zempilo ezinje ngoxinzelelo oluphezulu lwegazi kunye noxinzelelo, kunye nokuzikhusela okuphantsi ukulwa umkhuhlane kunye nomkhuhlane.

Ukufumana ukulala okungakumbi, tshintsha ixesha lakho lokulala ukuze ulungiselele iiyure zokulala. Okanye ukuba kufuneka usike iiyure ezimbalwa ngobusuku obunye, yiya kulala kwangoko okanye ulale ngobusuku obulandelayo ukuba unako.

Iingcebiso zokulala ngcono

Ukuseta imikhwa elungileyo yokulala kuya kukunceda ulale ngaphakathi kuluhlu oluqhelekileyo lwexesha. Nazi ezinye zeendlela zokuziqhelanisa nokulala okunempilo:

Zama ukulala ngexesha elinye busuku ngabunye

Jonga ixesha elifanelekileyo lokulala lomzimba wakho kwaye wenze ishedyuli ejikeleze wona.

Lala ngaphandle kweziphazamiso

Susa izikrini kwigumbi lakho njengeTV, iikhompyuter kunye neefowuni. Qinisekisa ukuba igumbi liya kuba mnyama ngokwaneleyo ukuze lihlale ngoxolo kwaye kubushushu obutofotofo.

Gwema i-caffeine emva kwemini nangokuhlwa

I-caffeine inokukugcina ebusuku. Chonga ukuba ungayisusa ngokupheleleyo okanye uyinqumle emva kweyure ethile suku ngalunye.

Zilolonge- kodwa hayi phambi kokulala

Zama ukuhambisa umzimba wakho yonke imihla ngolunye uhlobo lomthambo. Nokuba uhambo olufutshane lwemihla ngemihla lunokukunceda udinwe.

Kuphephe ukuzilolonga kanye ngaphambi kokuba ulale, nangona oko kunokugcina umzimba wakho uphaphile.

Yitya usele kakuhle phambi kokuba uye kulala

Ukutya ixesha elide ebusuku kunokuba negalelo kubunzima bokulala.

Qiniseka ukuba unika umzimba wakho ixesha lokwetyisa.

Iziselo ezinxilisayo zinokuphazamisa ukulala kwakho kwaye zikuvuse xa iziphumo ziyekile ukusebenza. Ukongeza, ukusela kude kube sezinzulwini zobusuku kunokuba negalelo ekuvukeni ezinzulwini zobusuku usebenzise igumbi lokuhlambela. Oko kunokubangela ukungalali ngokwaneleyo.

Vuka kwaye usete kwakhona ukuba awukwazi ukulala kungaphelanga imizuzu engama-20

Ukuba awukwazi ukulala kwaye uqale ukuphosa kwaye ujike, vula isibane kwaye usete kwakhona.

Funda incwadi, umamele umculo okanye ipodcast, okanye uzame enye into ephumla njengokuzivocavoca. Zama ukulala kwakhona xa uziva ukudinwa kusiza.

Nini ukubona ugqirha

Yiya kugqirha ukuba uqaphela ukuba uhlala unengxaki yokulala okanye ukulala ngokukhawuleza ubusuku ngabunye.

Cinga ngokugcina iphepha lokulala ukulandelela imikhwa yakho yokulala. Oku kunokuba luncedo ngexesha lokuqeshwa kukagqirha ukukhomba iimpawu zakho kunye naziphi na izizathu ezibangela ubunzima bokulala.

Umgca wezantsi

Kufuneka kuthathe phakathi kwemizuzu eli-10 ukuya kwengama-20 ukulala ngexesha lokulala.

Ngeentsuku ezithile, izinto zangaphandle ezinje ngoxinzelelo okanye uxinzelelo zinokwandisa ixesha oluthatha ukuba ulale. Okanye unokudinwa kukulala ubuthongo okanye ungonelanga ngokwaneleyo kwaye ulale ngokukhawuleza okukhulu.

Ukufikelela kwifestile eqhelekileyo yexesha kuthatha ukulala, ukuseka indlela efanelekileyo yokulala, qiniseka ukuba ulala ngokwaneleyo ebusuku, kwaye uphephe imikhwa enokukugcina ebusuku.

Thetha nogqirha wakho ukuba uhlala ufumana ubunzima bokulala okanye uphelile kukungalali.