Indlela Yokuwa Ukulala Ngokukhawuleza
Ufuna ukwazi indlela yokulala ngokukhawuleza? Ubuthongo bubalulekile kwimpilo enhle kwaye baninzi bethu balahleka iiyure zokulala nganye ngeveki belele ekuphumuleni, bezama ukulala. Le projekthi yeveki ezine iya kukufundisa izakhono ofuna ukulala ngokukhawuleza nangcono.
Ngubani omele azame
Ukuba awuyi kulala phakathi kwemizuzu engama-15 yentloko yakho ukubethela umlotha, ulahlekelwe ixesha lokulala elixabisekileyo imihla ngemihla.
Umntu onomyinge udinga phakathi kweeyure ezisixhenxe kunye nesithoba zobusuku ubusuku bonke, kwaye ngelixa abanye abantu bebelele embhedeni loo nto ubude ubusuku bonke, abaninzi abalala ngexesha lonke. Ukuba unokuqeqesha umzimba wakho ukuba ulale ngokukhawuleza, unokufumana imizuzu engama-30 ukuya kwimizuzu engama-60 yokulala okanye ngaphezulu ubusuku bonke. Konke kuqala ngokutshintsha imikhuba ethile nokuphuhlisa izakhono ezintsha.
Amanyathelo okuthabatha
Ukuze ulale ngokukhawuleza, uya kufuneka uvuselele umzimba wakho. Kwiiveki ezine, uya kuphula imikhwa engendawo yokulala nokuphuhlisa izakhono ezintsha kukukunceda ulale ngokulala. Eminye yemikhwa yokutshintsha iquka ukungafundwa kunye nokubukela i-TV kumbhede, ukuguqula iziphatho zakho kwiyure eholele ekulaleni nasekusebenzeni kwimikhwa yokutya. Ezinye izakhono oza kuphuhlisa zibandakanya ukuphumla, kungakhathali ukulala ebhedeni uze uzivelele emini. Ngokukodwa, uya kusebenza kwizakhono ezilandelayo, enye iveki nganye.
Iveki 1: Kulele kuphela
Ukufunda, ukubukela iTV okanye ukucinga ngemini yakho xa ulala embhedeni ubeka umzimba wakho ukuba ukholelwe ukuba into engekho ukulala kufuneka iyenze xa ulala.
Kunoko, hlaziya umzimba wakho ukuba ukholelwe ukuba ubhede kuphela ukulala ngokuphepha zonke ezinye izinto zokulala.
Iveki yesi-2: Ukukhanya kwelanga, ukuKhanya koBusuku
Ncedisa ukutshintsha isigqithiso somzimba wakho we-circadian ukulala okungcono ngokunyusa ukukhanya ngokukhanya emini nokunciphisa ukukhanya kweso busuku. Oko kuthetha ukuphuma ngaphandle nokusebenzisa izibane ezikhanyayo emini, kunye nokukhanyisa izibane ebusuku - nokuphepha ukukhanya kwekhompyutha.
Iveki 3: Gweba abaphangi bokulala
Utywala, uxinzelelo kunye ne-cafeine bonke balala ngamasela. Ziphephe kwaye uza kulala ngokukhawuleza.
Iveki yesi-4: Isithethe sasebusuku
Umzimba wakho uthanda imikhwa, kwaye ngokudala umkhwa - okanye isithethe - esixhamene ngokulala, umzimba wakho uyazi ukuba wenzeni xa ulala. Beka ixesha lokulala kwaye udale umgaqo onokubamba ubusuku bonke.
Iziphumo zokulindela
Emva kweeveki ezine zokuphucula ngokucokisekileyo ukuziphatha kwakho kokulala, kufuneka ukwazi ukulala phakathi kwemizuzu. Oku kuya kwandisa iiyure zokulala ngokuzeleyo ngeveki ngaphandle kokutshintsha ishedyuli yakho yemihla ngemihla. Uza kuziva unamandla ngakumbi, ube nempilo kwaye ube ngcono ukukhusela izifo kunye neemeko zempilo.
Ukuba unike iiveki ilanga elihle kwaye ubuthongo bakho abuyi kuphucula, unokufumana ingxaki yokulala kwaye kufuneka uqikelele ukubona udokotela olele.