Ngamanye amaxesha awukwazi ukulala ebusuku, akunjalo? Emva kokulala, zonke iintlobo zezinto ziya engqondweni, kwaye ngaphandle kokujikajika, ubuthongo abufiki kufutshane. Le yingxaki ecaphukisayo kakhulu abantu abaninzi abanayo. Usenokucinga ukuba nguwe wedwa obandezeleka yile nto, kodwa inyaniso kukuba akunjalo. Kwanomculi odumileyo kwihlabathi liphela u-Alanis Morissette uye wabandezeleka kakhulu yile ngxaki. Ngoko ke namhlanje, masithethe ngale ngxaki yokungakwazi ukulala, eyaziwa ngokwezonyango ngokuba yi- insomnia , kunye nento esinokuyenza ukuze silale kakuhle ebusuku.
Kutheni singalali kakuhle?
Akukho sizathu sinye sokungalali. Zininzi izinto ezibangela oku. Ngamanye amaxesha, enye okanye ezingaphezulu kwezi zinto ziyadibana ukuze ziphazamise ubuthongo bethu. Khawuthelekelele ukuba kunzima kangakanani ukulala ngequbuliso emva kokucula eqongeni kwindawo egcwele abalandeli. Uvuyo kunye ne-adrenaline emzimbeni wakho kwenza kube nzima ukulala. Oku kuqhelekile kumculi onjengo-Alanis Morissette.
Kwakhona, ingxaki yokungalali inokwanda ngexesha lokukhulelwa, ingakumbi kwiinyanga ezimbalwa ezidlulileyo, ngenxa yokungonwabi okuviwa ngumzimba. Kodwa ngokubanzi, kukho izizathu ezininzi eziphambili eziphazamisa ubuthongo ebomini bethu.
| Isizathu | Kalula nje... |
|---|---|
| Uxinzelelo kunye nokuxhalaba | Xa ucinga ngezinto ezifana neengxaki zeofisi, iingxaki zasekhaya, iimviwo zabantwana, kunye neengxaki zemali, ingqondo yakho ayifumani kuphumla. Ngoko awukwazi ukulala. |
| Imikhwa yokulala engaqhelekanga | Ukutshintsha amaxesha okulala nokuvuka kwakho imihla ngemihla. Ingakumbi ukuhlala ulele kude kube semini ngempelaveki uze ulale kude kube semini ngosuku olulandelayo kunokuphazamisa iwotshi yomzimba wakho. |
| Ukutya | Izinto ezifana nokutya isidlo esikhulu ngaphambi kokuba ulale, ukusela iziselo ezine-caffeine ezifana nekofu ebusuku, kunye nokusela utywala zichaphazela ngqo ubuthongo. |
| Izixhobo ze-elektroniki | Ukukhanya okuluhlaza okwesibhakabhaka okukhutshwa ziifowuni, iiTV, iikhompyutha kunye neetablet kuvuselela ubuchopho bethu kwaye kusinike isilumkiso sokuba sihlale siphaphile. |
| Ezinye iimeko zonyango | Ukulala kungaphazanyiswa zizinto ezifana nentlungu engapheliyo emzimbeni (ezifana neentlungu zamalungu), ubunzima bokuphefumla, kunye nokungonwabi ngexesha lokukhulelwa. |
Ungayidala njani imikhwa emitsha yokulala kakuhle?
Kulungile, ngoku sinombono ocacileyo wokuba yintoni ingxaki. Usenokuba ucinga, "Ngaba le yinto engenakulungiswa?" Musa ukucinga njalo. Iindaba ezimnandi zezokuba, singayilawula le meko kakhulu ukuba sitshintsha imikhwa yethu kancinci. Akunyanzelekanga ukuba ibe nkulu. Masizame ukwenza izinto ezincinci ngenzondelelo.
Khumbula, kuthatha ixesha ukwakha umkhwa omtsha, ngoko ungalindeli iziphumo ngobusuku obunye, landela la manyathelo ngomonde.
1. Misela ixesha lokulala
Le yeyona nto ibalulekileyo. Zama ukulala nokuvuka ngexesha elifanayo yonke imihla kangangoko unako. Kubaluleke kakhulu ukulandela oku kangangoko kunokwenzeka ngeempelaveki. Emva koko iwotshi yakho yomzimba iya kuqala ukusebenza ngesingqi.
2. Yenza igumbi lokulala libe yindawo yokulala kuphela.
Igumbi lakho lokulala lifanele libe njengetempile apho unokuphumla khona.
- Indawo ezolileyo: Gcina igumbi limnyama, lizolile, kwaye lipholile kangangoko.
- Sebenzisa ibhedi yakho kuphela xa ulala kwaye ulala ngesondo: Yeka ukusebenza, ubukele iTV, utye, njl. ebhedini. Emva koko ingqondo yakho iya kuqonda ngokuzenzekelayo ukuba 'ibhedi yindawo yokulala.'
- Imibala ekhululekileyo: Sebenzisa imibala ethomalalisayo nethomalalisayo egumbini elula emehlweni.
3. Hlala kude nezikrini iyure ngaphambi kokuba ulale.
Le isenokuba yeyona nto inzima ukuyenza kule mihla, kodwa ibaluleke kakhulu.Yeka ukusebenzisa ifowuni yakho, ikhompyutha, okanye iTV ubuncinane iyure ngaphambi kokuba ulale. Endaweni yoko, funda incwadi, mamela umculo othomalalisayo, okanye uncokole nosapho lwakho.
4. Lumka ngento oyityayo noyiselayo ngaphambi kokuba ulale.
- Musa ukutya isidlo esipheleleyo xa sele usondele ixesha lokulala. Ukwenza njalo kuya kwenza umzimba wakho usebenze nzima ukwetyisa ukutya, nto leyo eya kuphazamisa ubuthongo bakho.
- Kodwa kunzima nokulala ungenanto esiswini. Ngoko ke , malunga neyure ngaphambi kokulala, yitya into ekhaphukhaphu efana neproteni encinci kunye neqhekeza lesiqhamo . Umzekelo, iglasi yobisi, iyogathi, okanye ibhanana zilungile.
- Musa ukusela iziselo ezine-caffeine ezifana nekofu, iti, kunye ne-cola emva kwentsimbi yesi-6 emva kwemini.
5. Musa ukuphosa ujike ebhedini.
Ukuba awukwazi ukulala emva kwemizuzu engama-20-30 ebhedini, musa ukuzama ukuzinyanzela ukuba ulale ngokujikajika. Oku kuya kongeza uxinzelelo. Ngelo xesha, vuka, uye kwelinye igumbi, wenze into eza kukuthomalalisa. Umzekelo, funda incwadi okanye umamele ingoma ethomalalisayo. Buyela ebhedini kuphela xa uziva ulele kwakhona.
Sifanele siye kugqirha nini?
Ngokwesiqhelo, ukwenza utshintsho olulula kwindlela yokuphila olufana nolu kunokunceda abantu abaninzi ukuba balawule ukungalali.
- Ukuba ubungakwazi ukulala iiveki ezininzi,
- Ukuba uziva udiniwe kakhulu, unomsindo, okanye unengxaki yokugxila emini ngenxa yokungalali kakuhle,
- Ukuba le ngxaki ichaphazela kakhulu umsebenzi wakho, ubomi bosapho lwakho, kunye nemisebenzi yemihla ngemihla,
Ngokuqinisekileyo kufuneka ubonane nogqirha wakho uze uthethe ngale nto. Kusenokwenzeka ukuba ukungakwazi kwakho ukulala kubangelwa yimeko ethile yempilo efihlakeleyo. Kubalulekile ukuyixilonga nokuyinyanga ngokufanelekileyo. Ugqirha wakho uya kukwazi ukukunika iingcebiso aze akunike unyango ukuba kuyimfuneko.
Umyalezo Wokuya Ekhaya
- Ukungalali yingxaki eqhelekileyo abantu abaninzi abanayo. Musa ukukhathazeka, awuwedwa.
- Utshintsho oluncinci kwindlela ophila ngayo lunokwenza umahluko omkhulu. Lala ngexesha eliqhelekileyo, kwaye uyeke ukujonga ifowuni yakho ngaphambi kokuba ulale.
- Gcina igumbi lakho lokulala liyindawo ezolileyo, epholileyo, nemnyama ezinikele ekulaleni.
- Ukuba uyaqhubeka nokuba nengxaki yokulala nangona usenza ezi zinto zilula, musa ukuba neentloni okanye ukoyika , kwaye ngokuqinisekileyo bonana nogqirha wakho ukuze akunike icebiso.
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