Unyango lweSifo sokuNgalali okungapheliyo

Umxholo

• 1. Yamkela imikhwa efanelekileyo yokulala
• 2. Kuphephe ukukhathazeka
• 3. Ukuthatha amayeza ukuze uphuthelwe
• 4. Yenza unyango
• 5. Sebenzisa ukutya okufanelekileyo

Ukuphuthelwa okungapheliyo kwenzeka xa iimpawu ezinjengobunzima bokulala okanye ukulala zihlala zihlala ixesha elide.

Izinto ezivela kwimvelaphi yazo zinokwahluka kakhulu, ke ngoko, unyango kufuneka lwenziwe ngokwezizathu zalo, kuba oko kunokwenziwa ngemikhwa elungileyo ngaphambi kokuba ulale, unyango kwaye, kwezinye iimeko, kunye namayeza abonisiweyo ngugqirha, kodwa kufuneka zisoloko zilukhetho lokugqibela, ukuthintela ukuxhomekeka.

Esi sifo sokulala, ukuba asinyangwa, sinokuba neziphumo ezibi, ezinje ngokunyuka kwesifo sentliziyo, ukuphazamiseka kwengqondo, iingozi kunye neengxaki emsebenzini.

Nangona kungekho lunyango lunye olusebenzayo ekulweni ukungalali okungapheliyo, ukulandela ezinye zeenketho ezidweliswe apha ngezantsi kunokwanela ukukwazi ukulala ngokukhawuleza kwaye ukwazi nokulala ubuthongo obunzulu.

1. Yamkela imikhwa efanelekileyo yokulala

Ukwenza imikhwa elungileyo yokulala kuyacetyiswa:

• Solala ungqengqe kwaye uvuke ngexesha elifanayo yonke imihla, kubandakanya neempelaveki;
• Yenza imisebenzi yokuphelisa uxinzelelo kwiiyure ezimbalwa ngaphambi kokulala, njengokubaleka;
• Yitya izidlo ezilula emva kwentsimbi yesi-6 emva kwemini, uphephe ukutya okuvuselelayo okufana nekofu okanye iti eluhlaza;
• Cima zonke izixhobo ze-elektroniki, ezinje ngeTV, ikhompyuter, iselfowuni, iiwotshi okanye iiwotshi zealam phambi kokuba ulale;

Ukongeza, kubalulekile ukulungiselela igumbi lokulala, ukhetha umatrasi olungileyo ongabangeli zintlungu entanyeni okanye ngasemva kwaye unxibe iipijama ezentofontofo. Nantsi indlela yokulungiselela ukulala kamnandi ebusuku.

2. Kuphephe ukukhathazeka

Esinye sezizathu eziqhelekileyo zokungalali luxinzelelo, ke kuyacetyiswa ukuba uthathe amanyathelo okulwa nalo, njenge:

• Ziphephe iindawo neemeko ezibangela ixhala;
• Yenza imisebenzi yolonwabo kunye nokuzonwabisa yonke imihla;
• Yenza imithambo yomzimba yonke imihla ukunciphisa uxinzelelo;
• Yenza umthambo wokuphumla onje nge ingqondo okanye iyoga.

Ukongeza, kubalulekile ukuba unqamle umsebenzi kunye namaxhala ngaphambi kokuba ulale, uzama ukungacingi ngayo nantoni na.

3. Ukuthatha amayeza ukuze uphuthelwe

Xa izindululo zendalo zingonelanga ukunyanga ukulala okanye xa kufuneka isisombululo esingxamisekileyo, ugqirha kufuneka kuboniswane naye ukuze kufunyaniswe unobangela wokulala kwaye isifo sinokunyangwa ngokufanelekileyo.

Ekuqaleni, ugqirha unokucebisa amayeza endalo okuphuthelwa okwenziwe zizityalo zonyango, ezinje nge-chamomile, i-balm yelamuni, i-linden, i-valerian okanye i-clove, umzekelo, ngenxa yokuthomalalisa kunye nokuphumla. Funda indlela yokulungiselela iti yokuLala.

Xa ukhetha unyango ngamachiza afana ne-benzodiazepines kunye ne-sednot hypnotics, njenge-zolpidem, i-lorazepam okanye i-flurazepam, umzekelo, kubalulekile ukuba wazi iziphumo ezibi. Ii-antihistamines zihlala zisetyenziselwa ukunyanga ukulala, zisebenza kakuhle xa ulele, kodwa zinganciphisa umgangatho wokulala kwaye zibangele ukozela ngosuku olulandelayo.

Isigqibo malunga nokuba leliphi iyeza oza kulisebenzisa kufuneka lisekwe kwicandelo elithile lokungalali elinengxaki kakhulu emntwini, oko kukuthi, ukuba umntu unobunzima bokulala, uvuka ezinzulwini zobusuku okanye ulale kakubi, umzekelo. Ukongeza, unyango lweziyobisi kufuneka luqale ngeyona dosi isebenzayo, ngexesha elifutshane, kwaye ekupheleni konyango, iyeza kufuneka liyekiswe ngokuthe ngcembe.

4. Yenza unyango

Xa ukuphuthelwa okungapheliyo kubangelwa kukuphazamiseka kwengqondo njengokukhathazeka ngokubanzi okanye ukuphazamiseka kwemood, umzekelo, unyango lunokunceda. Kukho iindlela ezininzi zonyango ezinokusetyenziselwa ukunyanga ukulala, njenge:

• Unyango lokuziphatha, echaza iinkolelo nezimo zengqondo ezingafanelekanga ezifaka igalelo ekuphutheleni, ekuphikiseni ukunyaniseka kwazo kwaye endaweni yazo kuthathwe efanelekileyo nefanelekileyo;
• Ukulala ucoceko kunye nemfundo, evumela umntu ukuba afumane imikhwa echanekileyo yokulala ephucula umgangatho wokulala, ukuthintela izinto zangaphandle eziyonakalisayo, njengokutya ukutya okunecaffeine okanye ukutya okunzima kakhulu. Funda indlela yokwenza ucoceko lokulala olufanelekileyo;
• Unyango lolawulo lweStimulus, enceda umntu ukudibanisa ibhedi kuphela nokulala kunye nokwabelana ngesondo hayi neminye imisebenzi enokuthi iphazamise umgangatho wokulala;
• Unyango lokuthintela ukulala, equka ukunciphisa ixesha lomntu ebhedini, ukuze andise ukulala ngokukuko;
• Unyango lokuphumla, equka ukwenza umthambo wokukhanya, ukuzolula okanye ukucamngca, umzekelo.

Nazi ezinye iingcebiso ezinokukunceda uphumle ngaphambi kokulala.

5. Sebenzisa ukutya okufanelekileyo

Ukuthintela ukuphuthelwa, kufuneka kukhathalelwe kunye nokutya. Ukutya okwenza ukungalali kubenzima kukukhuthaza ikofu, i-coca-cola, itshokholethi kunye nepepile, umzekelo, kunye nokutya okulwa nokuqaqanjelwa zizityebi kwi-tryptophan njengobisi, amandongomane, i-oats kunye neetumato.

Bukela le vidiyo ilandelayo kwaye ufunde ngakumbi malunga nento oza kuyitya ukunciphisa ukuphuthelwa: