Emva kokulahleka kokukhulelwa, ubunzima bokulala yingxaki eqhelekileyo
Ulala ebusuku, kwaye awukwazi nje ukuguqula ingqondo yakho. Iingcamango zentsana yakho, yokudabuka kwakho, into enokuba yintoni, konke kukuthintela ukuba ulele ebuthongweni njengokuba uqhelekile. Ingxaki iqhubeka ngakumbi xa uqala ukwenza "izibalo zokulala," ucinga ukuba ungaphi iiyure ozifumanayo xa ulala nje ngoku.
Okanye mhlawumbi ukhathele ukuba ulale ngethuba lekhanda lakho litshiza umqulo nje ukuba uzifumene-uvuke emva kweeyure ezimbalwa.
Uchitha ixesha lokuqala kusasa ucinga ukuba uya kuphinda ulale, kwaye uza kuhlala ulala embhedeni kangakanani ngaphambi kokuba uvumeleke ukuvuka kwaye ubhekane nemini.
AWUKHO wedwa.
Usizi luhlangene namava onke. Ichaphazela konke ukukwazi kwakho ukucinga ngokucacileyo kumandla omzimba wakho omzimba wokulwa nokugula. Esinye sezihlandlo eziqhelekileyo zentlungu kunzima ukulala.
Ngenye yezinto ezibuhlungu zentlungu xa nje umzimba wakho kunye nengqondo yakho ingasebenzisa ezininzi izinto zokubuyisela zokulala, awukwazi ukufumana okwaneleyo. Usenokuba uziva utyhelele ngakumbi kunexesha eliqhelekileyo ngexesha lokukhathala komnye yenye yeempawu zokulila. Xa ukongeza inkathazo yokulala ebusuku kuloo ngxaki, kunokuziva ngathi awuyi kuphumla kakuhle kwaye uqaphele kwakhona.
Ngoko wenzenjani ukuba awukwazi ukulala?
Okokuqala, zinike imvume yokulila. Kuqhelekileyo, impendulo enempilo.
Njengoko umbhali uPaul Bennet wathi, "Usizi luyisiphumo esingenakukuphepha." Kungenxa yokuba siyathanda ukuba siziva intlungu yokulahleka, kwaye yinto enhle. Ngoko, kulungile ukuba uziva uhlungu, kwaye uhlangabezana neempawu zengqondo, ezingokwengqondo, ezingokomzwelo nezempilo.
Ukuba uzama ukunciphisa iimvakalelo zakho, okanye uzama ukulandela iingcebiso ezingalunganga zabanye abantu ukuba "uqhubekele phambili," unokufumana loo mvakalelo igxininisa kuwe ngexesha elithulileyo ngaphambi kokulala.
Ukuvumela ukuzisola ngokuthe ngqondweni kungaba yinyathelo lokuqala ekuthobiseni ingqondo yakho ngokwaneleyo ukuze uphumule ebusuku.
Nangona kunjalo, kuya kuba namaxesha apho ukuvuma intlungu yakho akunakwanele ukuba ufumane ubuthongo obuyidingayo. Xa oko kwenzeka, kukho ezinye izicwangciso ongazama ngazo.
Oko Ukwenza Ngaphambi Kokulala
- Cima i-caffeine. Nangona isiza sakho sinokusela ikofi okanye i-cola ukuze uhlale uphapheme emini, i-cafeine ingaphazamisa ukwazi kwakho ukulala.
- Gwema utywala. Ukusela kunokuphazamisa nokukwazi kwakho ukulala. Nangona ixinzelelo, utywala kunokuphazamisa ubuthongo bakho ngeendlela ezininzi. Iyakwenza kwakhona iimpawu zomzimba sele usenokuba nzima ngakumbi kusasa ngenxa yeempawu zayo zokungcolisa.
- Landela inkqubo. Ukulala ngexesha elifanayo ubusuku bonke, kwaye ukuvuka ngexesha elifanayo njalo ekuseni, kuya kunceda umzimba wakho ufumane iziqulatho ezizifunayo ukuba ngoku lixesha lokulala.
- Zama imisebenzi ethule. Abaninzi bethu banetyala lokubukela iTV ngaphambi kokulala, okanye kulala. Ukuba oko kuyimikhuba yakho evamile, unokuzama into encinci kwaye ivuselele. Ukufunda, okanye i-craving calving like knitting or pointpointpoint, kunokuncedisa ingqondo yakho.
- Yiba nzima kakhulu emini. Ukuzivocavoca okuncinci kunokuhamba ixesha elide kukukwenza ukhathele. Ukuzivocavoca kwakhona kukhulula i-endorphins ukuphakamisa isimo sakho sengqondo kwaye iyakwenza ukuba i-blues ihambe. Qiniseka ukuba usebenze ubuncinane ubuncinane iiyure ezine ngaphambi kokulala.
- Fumana ukhululekile. Qinisekisa ukuba igumbi lifanelekileyo lokushisa. Zama ishati okanye uhlambe olufudumele ngaphambi kokunyuka embhedeni. Cela umlingane wakho ukuba akunike umsila phambi kokulala.
- Zama ukuloba. Ukugcina iincwadi zentlungu kunokunceda ngezizathu ezininzi. Ukuthatha imizuzu eyi-15 ukubeka phantsi iingcamango zakho neemvakalelo ngaphambi kokuba umbhede ungakunceda ukuba "uyifumane kwisifuba sakho" kwaye ucacise ingqondo ngaphambi kokulala.
Amacandelo okufumana ukulala
- Ukuphefumla kakhulu. Ukulala nje embhedeni kwaye uthatha ixesha elide, ukuphefumula okulinganisiweyo kunokuyindlela ecacileyo yokucima ingqondo yakho kwaye ukhulule umzimba wakho. Zama ukuphefumula ngokubala ezintlanu nokuphefumula enye inqaku labahlanu. Ukugxininisa ekuphefumuleni kwakho nokuphinda ezo zibalo zinokuba yiyo yonke into oyifunayo.
- Sebenzisa umfanekiso okhokelwe. Ukucinga ukuphefumla kwakho kungena kuzo zonke iingqungquthela zomzimba wakho okanye kuthatha uhambo engqondweni yakho ngokusebenzisa indawo yokuzincama kunokuzihlaziya zonke ngokwakho, ungakhangeli kukunceda ukuba ulale. Kukho iiCD zemifanekiso ezikhokelwayo ezifumanekayo malunga nomdla ngamnye.
- Zama ukuphumula kwemizimba. Ngexa ulele emhlane wakho kwindawo ekhululekile, qalisa ngezwane zakho kwaye uguqule izihlunu zakho. Vumela baphumule baze bathukele kwiindawo ezinyaweni zenu. Kancinane usebenze ngendlela yakho yonke imisipha yomzimba wakho, uqinise kwaye ukhulule umzimba wakho wonke uvakalelwa ngathi uphonsa kwi-mattress.
- Gxininisa ingqondo yakho kwimidlalo elula. Bala emuva emva kwe-1000, okanye uzama ukucinga ngegama nganye kwilfabhethi ehamba kunye nomxholo olula, njengemibala, indawo endiyifakileyo, iifilimi, njl. Engxenyeni ingqondo yakho ngomsebenzi ofuna ukunakekelwa, imemori, kunye neprothementi kunokukunqanda ukuba ungene kwiintlobo zeengcamango ezigcina uvuke.
Aids Sleep
- Ubisi olufudumeleyo: Lusebenza ngokwenene. Ukuba awunaso isiselo sokusela ubisi, unokufumana ezinye zeziphumo ezinonophelo ezifanayo ezivela kwisiphuzo esifudumele, esingekho-caffeinated afana ne-teaf decaf okanye amanzi ashushu kunye ne-honey kunye nobusi.
- I-Aromatherapy: Kukho iziqholo ezininzi eziyinzuzo kakhulu ekulala . I-Eucalyptus, i-lavender, kunye ne-chamomile iyancipha.
- Amachiza omzimba: Amanyango amaninzi asetyenziselwa ukulala, afana ne-valerian kunye ne-melatonin. Njalo uqhagamshelane nodokotela ngaphambi kokuba uqalise ukuxhaswa kwamanzi, njengokuba abanye baziwa baphazamise imishanguzo yemithi.
- Imithi yeyeza: Ukulala ngokwaneleyo kunokuyingozi kakhulu kwimpilo yakho. Ukuba akukho namanye amacebiso angaphezulu kuncedo, okanye ukuba ucinga ukukwazi ukulala kwakho kukuchaphazela ukukwazi ukukhuseleka ngemini (emva kwesondo, emsebenzini wakho, okanye ukunyamekela abantwana), xela ugqirha malunga nexesha elifutshane umyalelo we-sleep aid. Uninzi lwamachiza omtsha kakhulu alukho umgangatho ongaphantsi kweepilisi zokulala ezizeleyo kwaye unokufumana okunye okufunayo njengoko usebenza ngentlungu yakho.
Ukuba Uvuka Kuphakathi Kobusuku
- Zama, zama kwakhona. Ukubuyela kumnye wamasu alula apha ngasentla kunokwaneleyo ukukuthumela kwi-dreamland.
- Hlela kwakhona. Vuka ebhedeni, kwaye uzame ukuqala kwakhona ixesha lakho lokulala. Sebenzisa indlu yokuphumla, uqhube amazinyo akho kwakhona, nantoni na kufuneka uyenze. Vele uqedele i-routine yakho emvalweni uze ubone ukuba ulala.
- Musa ukubukela iwashi. Ukuba unayo iwashi ejongene nombhede wakho, uya kubala kuphela imizuzu njengoko idlula. Yicime, okanye uyilahle ngokupheleleyo.
- Ungazicinezeli. Ukuba awuyi kulala, ungakuvumeli ukuba ugxininise. I-adrenaline yokukhathazeka iya kwenza ukuba ubuthongo bube nzima. Phuma embhedeni, uye kwelinye igumbi uze uzame umsebenzi ozolileyo ngexesha elithile. Musa ukucinga ngokulala. Cinga nje ngexesha eligqibeleleyo lokufumana umboniso weTV ozithandayo, okanye ufunde esinye isahluko saleveli. Unokuzifumana ulelezela ngokukhawuleza xa uthatha uxinzelelo ukuba ulale.
- Khumbula, yinto enye kuphela. Kuya kubakho amaxesha nje ungalali. Zixhomekeke ekuphelelweni ngosuku olulandelayo, kodwa khumbula, unokwazi ukuzama kwakhona ngomso ebusuku. Iindaba ezilungileyo kukuba, mhlawumbi uya kuba ukhathele emva kokuba ungalali ubusuku, kuya kuba lula ukufumana iso-iso ebusuku.
Imithombo:
Icawa, uLisa. Ithemba lifana neLanga. 2004.
AmaZiko eZiko lezeMpilo. Ukungabikho. I-Heart Heart Lung ne-Blood Institute Status Index.
Foundation National Foundation. Iingcebiso zokulala eziMpilo. Imixholo yokulala.