Ukubetha iHay kwangethuba kunokwenza imimangaliso kwimpilo yakho yengqondo

Umxholo

• Iingcebiso zokuphucula umgangatho wokulala

Masiqale iintsuku zakho ezisixhenxe zeengcebiso zempilo yengqondo ngokuthetha ngokulala-nangendlela esilala ngayo. Ngo-2016, kwaqikelelwa ukuba abafumani ngokwaneleyo iso lokuvala. Oku kungathatha umthwalo kwimpilo yethu yengqondo.

ibonakalisile ukuba ukungalali ngokwaneleyo kunokwenza mandundu iinkumbulo zethu kwaye kuphazamise amandla ethu okulawula iimvakalelo ezingalunganga. Inokonyusa umngcipheko wokufumana izifo emzimbeni, ezinjengeswekile, uxinzelelo lwegazi oluphezulu kunye nentloko engapheliyo.

Oko bekutshiwo, ukulala ngakumbi kuhlala kunzima kunokuba kubonakala ngathi-yiyo loo nto ukubeka injongo encinci kunokuba yeyona ndlela ilungileyo yokuguqula ixesha lakho lobusuku.

Unokufuna ukuqala ngokuzibophelela ekubetheni ingca iyure enye ngaphambili.

Iingcebiso zokuphucula umgangatho wokulala

Ukuba ujonga iindlela zokuphucula impilo yakho yokulala, Nazi ezinye zeengcebiso zokuba uqalise:

1. Yeka ukubukela umabonwakude okanye ukudlala imidlalo ekwi-intanethi ebhedini.
2. Vala ifowuni yakho ngokuhlwa kwaye uyigcine ngaphandle kwegumbi lokulala. (Kwaye ukuba isebenza njengewotshi yealam, yiya kwi-retro kwaye uthenge iwotshi ye-alamu endala).
3. Gcina igumbi lokulala phakathi kwe-60-67 ° F.
4. Cima izibane eziqaqambileyo.

UJuli Fraga sisayikholojisti enelayisensi esekwe eSan Francisco, California. Waphumelela i-PsyD kwiDyunivesithi yaseMantla Colado kwaye waya kubudlelwane basemva kwexesha e-UC Berkeley. Unomdla ngempilo yabasetyhini, usondela kuzo zonke iiseshoni zakhe ngokufudumala, ukunyaniseka, kunye nemfesane. Bona ukuba uphi kuTwitter.