Into ekufuneka uyazi malunga nobunzima bokulala

Umxholo

• Ushwankathelo
• Yintoni ebangela ubunzima bokulala?
• Kubantu abadala
• Kwiintsana
• Ziziphi iingxaki zokulala?
• Zifunyaniswa njani iingxaki zokulala?
• Zithini iindlela zokhetho kunyango lokulala?
• Utshintsho kwindlela yokuphila
• Izixhobo zokulala
• Ukunyanga imeko esisiseko
• Imbonakalo yabantu abaneengxaki zokulala

Ushwankathelo

Ubunzima bokulala kuxa unengxaki yokulala ebusuku. Kunganzima kuwe ukulala, okanye unokuvuka amaxesha amaninzi ubusuku bonke.

Ubunzima bokulala bunokuchaphazela impilo yakho ngokwasemzimbeni nasengqondweni. Ukungabikho kokulala kunokubangela ukuba ube neentloko eziqhelekileyo okanye unengxaki yokugxila.

Uninzi lwabantu lufumana ubunzima bokulala ngaxa lithile ebomini babo. Abanye abantu banokuziva behlaziyekile emva kweeyure ezintandathu okanye ezisixhenxe zokulala. Nangona kunjalo, uninzi lwabantu abadala.

Iimpawu zobunzima bokulala zingabandakanya ukungakwazi ukugxila emini, iintloko ezihlala zihleli, ukuba nochuku, ukudinwa emini, ukuvuka ekuseni kakhulu, ukuvuka ubusuku bonke, okanye ukuthatha iiyure ezininzi ukulala.

Unokufumana amandla aphantsi emini okanye ube nezangqa ezimnyama phantsi kwamehlo akho.

Yintoni ebangela ubunzima bokulala?

Kubantu abadala

Zininzi izizathu zokungalali, kubandakanya neendlela zakho zokulala, indlela okhetha ngayo, kunye neemeko zonyango. Ezinye izizathu zincinci kwaye zinokuphucula ngokuzikhathalela, ngelixa ezinye zisenokufuna ukuba ufumane unyango.

Oonobangela bokungalali kunokubandakanya ukwaluphala, ukukhuthaza kakhulu ngaphambi kwexesha lokulala (njengokujonga umabonwakude, ukudlala imidlalo yevidiyo, okanye ukwenza umthambo), ukutya kakhulu icaffeine, ukuphazamiseka kwengxolo, igumbi lokulala elingonwabisiyo, okanye imvakalelo yolonwabo.

Ukulala kakhulu emini, ukungabikho kwelanga, ukuchama rhoqo, iintlungu zomzimba, i-jet lag, kunye namanye amayeza kagqirha anokukhokelela kubunzima bokulala.

Kubantu abaninzi, uxinzelelo, ixhala, uxinzelelo, okanye iishedyuli zomsebenzi zinokuchaphazela nokulala kwabo. Kwabanye, imiba yokulala ibangelwa kukungalali kakuhle njengokungalali, i-apnea yokulala, kunye nesifo semilenze esingazinzanga.

Kwiintsana

Ukungalali kusenokwenzeka nakwiintsana. Yinto eqhelekileyo ukuba iintsana ezisandul 'ukuzalwa zivuke amatyeli aliqela ubusuku bonke. Nangona kunjalo, uninzi lweentsana luya kuqala ukulala ubusuku bonke emva kokuba zineenyanga ezi-6 ubudala.

Ukuba usana oludala lubonisa iimpawu zokungalali, isenokuba luphawu lokuba bayarhaxwa, bayagula, balambile, okanye bakhathazwe yirhasi okanye ziingxaki zesisu.

Ziziphi iingxaki zokulala?

Ukuthintela ukuphefumla kokulala yimeko apho kukho ukubhloka kwimimoya yomoya ephezulu. Oku kubangela ukunqumama ekuphefumleni ubusuku bonke obunokubangela ukuba uvuke ngesiquphe, uhlala unesandi esiminxayo. Ukurhona kuhlala kwenzeka kwesi sifo.

Isifo semilenze engenasiphelo sinokubangela nobunzima bokulala. Le meko ibangela uvakalelo olungathandekiyo kwimilenze yakho, njengokugungqa okanye ukuqaqanjelwa. Ezi mvakalelo zikunika umnqweno wokwenza imilenze yakho ihambe rhoqo, kubandakanya ukuphumla, okunokuphazamisa ukulala kwakho.

Ukungahambi kakuhle kwesigaba sokulala ngenye imeko enokuchaphazela ukulala. Le meko ibangela ukulibaziseka kumjikelo weeyure ezingama-24 zokulala nokuvuka. Ungeva ubuthongo okanye ulale kude kube sezinzulwini zobusuku. Lo mjikelo wokulala wenza ukuba kube nzima kuwe ukuvuka kusasa kwaye kukhokelela ekudinweni kwemini.

Zifunyaniswa njani iingxaki zokulala?

Kuya kufuneka ubone ugqirha ukuba iingxaki zakho zokulala ziyaqhubeka kwaye zichaphazela umgangatho wobomi bakho. Baza kuzama ukufumana oyena nobangela wokungalali kwakho ngokwenza uviwo lomzimba kunye nokubuza imibuzo malunga neepateni zakho zokulala.

Ngexesha lokuqeshwa kwakho, qiniseka ukuxelela ugqirha wakho nangayiphi na imishanguzo kagqirha, iimveliso ezithengiswa ekhawuntareni, kunye nezongezo zamayeza owathathayo. Amanye amayeza kunye nezongezo zibangela ukwanda kakhulu kwaye zinokuphazamisa ubuthongo bakho ukuba uthathwe ukusondela kakhulu kwixesha lokulala.

Kuya kufuneka uchaze nokuba ufumana ezinye iingxaki, ezinje ngoxinzelelo, unxunguphalo, okanye iintlungu ezingapheliyo. Ezi zinto zinokuchaphazela namandla akho okulala.

Ukuchonga unobangela wokungalali, ugqirha unokucebisa ukuba ugcine idayari yokulala.

Kuya kufuneka urekhode yonke imisebenzi yakho yosuku kunye nemikhwa yokulala, enjengexesha lokuya kulala, ixesha ovuke ngalo, inani lokutya neziselo ozityileyo, imood yakho, naliphi na iyeza olithathileyo, inqanaba lomsebenzi wakho, kunye umgangatho wokulala.

Ukugcina irekhodi lokulala kunceda ugqirha wakho aphawule imikhwa enokubangela imiba yokulala.

Ukuba ugqirha wakho ukrokrela ukuba une-apnea yokulala, isifo semilenze esingazinzanga, okanye esinye isifo sokulala, banokucwangcisa uvavanyo lokufunda ukulala. Kolu vavanyo, uya kuchitha ubusuku esibhedlele okanye kwiziko lokulala.

Ingcali yokulala iya kukujonga ubusuku bonke. Uxinzelelo lwegazi, ukubetha kwentliziyo, ukuphefumla, inqanaba leoksijini, kunye namaza engqondo ziya kujongwa kuyo nayiphi na imiqondiso yokuphazamiseka kubuthongo.

Zithini iindlela zokhetho kunyango lokulala?

Utshintsho kwindlela yokuphila

Unyango lokungalali kwakho luxhomekeke kwisizathu sayo. Ngamanye amaxesha, amayeza asekhaya okanye utshintsho kwindlela yokuphila elula inokuphucula umgangatho wokulala kwakho. Unokufuna ukunqanda icaffeine kunye notywala ubuncinci iiyure ezimbalwa okanye nangaphezulu ngaphambi kokulala.

Nciphisa nayiphi na imini emini yokulala kwimizuzu engama-30 okanye akukho nanye xa kunokwenzeka. Gcina igumbi lakho lokulala limnyama kwaye lipholile.

Gwema imisebenzi evuselelayo ngaphambi kokulala, kwaye vumela iiyure ezisixhenxe ukuya kwezisibhozo zokulala ubusuku ngabunye. Ukumamela umculo opholileyo kunye nokuhlamba amanzi ashushu ngaphambi kwexesha lokulala nako kunganceda. Gcina ishedyuli yokulala rhoqo.

Izixhobo zokulala

Unokuthenga ezinye izixhobo zokulala ngaphandle kommiselo. Nangona kunjalo, izixhobo zokulala zinokubangela ukozela emini ukuba awufumani iiyure ezisixhenxe okanye ezisibhozo zokulala. Kwakhona, sukusebenzisa ezi mveliso mihla le, njengoko isenokukhokelela kukuxhomekeka.

Khumbula ukuba uhlala ufunda umkhombandlela ngokusondeleyo kwaye uthathe amayeza njengoko uyalelwe.

Ukunyanga imeko esisiseko

Ukuba imeko yonyango okanye ingxaki yokulala ibangela iingxaki zakho, uya kudinga unyango kwimeko engaphantsi.

Umzekelo, ukuba ubuthongo bakho buchaphazeleka kukuphazamiseka koxinzelelo okanye uxinzelelo, ugqirha wakho unokukunika amayeza okulwa noxinzelelo okanye uxinzelelo ukuze akuncede ujongane noxinzelelo, uxinzelelo kunye neemvakalelo zokuphelelwa lithemba.

Imbonakalo yabantu abaneengxaki zokulala

Ukuba ishiywe inganyangwa, iingxaki zokulala ezingapheliyo zinokuchaphazela kakhulu ukufaneleka kwakho ebomini. Ixesha lokuphendula kwakho xa uqhuba linokuhla, nto leyo eyonyusa umngcipheko wengozi.

Umgangatho wobuthongo obuthathaka unokunciphisa amanqanaba akho okusebenza emsebenzini okanye esikolweni. Kananjalo inokuwenza buthathaka amajoni akho omzimba, oko kukhokelele kwimikhuhlane nakwizigulo.

Thetha nogqirha wakho ukuba iingxaki zakho zokulala ziqheleka. Ugqirha wakho unokunceda ukucebisa ngeendlela ezahlukeneyo zonyango.