Xa ulala ebusuku ukuze ulale kakuhle, impumlo yakho ivalekile kwelinye icala, kwaye umqala wakho ubuhlungu kwelinye... Kunzima ukuphefumla. Uziva ngathi awuphefumli. Le yinto esiyifumanayo sonke xa sifumana umkhuhlane okanye umkhuhlane. Ukulala kamnandi ebusuku kubalulekile ukuze uhlale usempilweni. Kodwa ulala njani kakuhle ngesi sifo? Ungakhathazeki. Namhlanje, siza kuthetha ngeengcebiso ezilula nezisebenzayo eziya kukunceda ulale kamnandi ebusuku.
Calculate regular sleep cycles based on bedtime or wake up time
Zama ukulala intloko yakho iphakanyisiwe kancinci.
Le yeyona ndlela ilula nekhawulezayo onokuyisebenzisa. Xa ulala ebhedini, intloko yakho iphantsi kunomzimba wakho, nto leyo enyusa uxinzelelo kwiisinus zakho, nto leyo eyenza impumlo yakho ivaleke ngakumbi. Kwakhona, i-postnasal drip inokwanda, ibangele umphimbo obuhlungu, ukurhawuzelela, kunye nokukhwehlela okwandileyo.
Cinga nje ngokusebenzisa amandla adonsela phantsi ukuze akuncede. Xa ulala unemiqamelo emibini okanye emithathu kwaye intloko yakho kunye nomzimba ongasentla ziphakanyisiwe kancinci, i-mucus empumlweni yakho iya kuphuma lula. Oku kuya kunciphisa ukuxinana kwempumlo kwaye kwenze ukuphefumla kube lula kancinci. I-mucus emphinjeni wakho nayo iya kuncipha, nto leyo eya kunceda ukulawula ukukhwehlela kwakho. Uya kuziva ukhululekile kakhulu xa ulele ngale ndlela.
Yongeza umswakama kwigumbi (Sebenzisa iVaporizer okanye iHumidifier)
Ngexesha lomkhuhlane nomkhuhlane, indlela yethu yokuphefumla, kuquka impumlo nomqala, iyoma kakhulu. Oku koma kunokubangela umphimbo obuhlungu norhawuzelelayo . Oku koma kunokubangela ukuba kube mandundu, ingakumbi ukuba unefeni okanye i-AC egumbini lakho.
Eyona ndlela ilungileyo yokwenza oku kukongeza umswakama emoyeni. Ungasebenzisa isixhobo esibizwa ngokuba yi-vaporizer okanye i-humidifier . Ezi zixhobo zongeza umphunga wamanzi ocolekileyo emoyeni, zinyusa umgangatho womswakama kwigumbi. Xa uphefumla lo moya ufumileyo, iimpumlo zakho ezomileyo kunye nomqala ziya kukhululeka kakhulu. Oku kuya kunceda ukukhulula umhlwa kwaye kwenze kube lula ukuwususa empumlweni nasemqaleni.
Eyona nto ibalulekileyo: Ukuba usebenzisa isixhobo esifana nesi, kufuneka usicoce rhoqo. Kungenjalo, ukungunda okanye iintsholongwane zinokukhula ngaphakathi kuso, kwaye ezo ntsholongwane zinokongezwa emoyeni owuphefumlayo. Oku kunokukwenza ugule nangakumbi. Ngoko funda imiyalelo eza nesixhobo kwaye usigcine sicocekile njengoko kuyalelwe.
Kulungile ukusela okanye ukutya into eshushu.
Le yinto ebeyenziwa ngoomama noomakhulu bethu ukususela ngemihla yookhokho bethu. Ukuphefumla umphunga kwisiselo esishushu okanye isuphu eshushu yenye yezona ndlela zilungileyo zokuthintela impumlo exineneyo. Lo mphunga ufumisa ii-membranes ezithambileyo ngaphakathi kwempumlo ezomileyo. Ikwanceda ekukhululeni ezinye ze-mucus etyebileyo, okwenza kube lula ukusula impumlo yakho (ukukrwela).
- Iziselo ezishushu: Kulungile kakhulu ukusela into efana neti enekoriyandire kunye nejinja , into eyaziwa ngumntu wonke kwilizwe lethu.
- Ubusi: Yongeza ithisipuni yobusi kwisiselo sakho esishushu. Ubusi bunokunceda ekunciphiseni ukurhawuzelelwa ngumphimbo, bunciphise ubuhlungu , kwaye bunike isiqabu ekukhwehleleni.
- Isuphu eshushu: Ukusela isuphu eshushu, njengesuphu yenkukhu elungileyo, akugcini nje ngokunika amandla umzimba, kodwa nomphunga owukhuphayo ukwathomalalisa indlela yokuphefumla.
- Ukuhlamba ngamanzi ashushu: Ukuhlamba ngamanzi ashushu ngaphambi kokuba ulale nako kuyingcinga entle. Ukuphefumla umphunga oqokelelana kwigumbi lokuhlambela kuya kunciphisa kakhulu ukuxinana kwempumlo kunye ne-mucus. Kuya kukhulula umzimba wakho kwaye kube lula ukulala.
Ukuba usela amayeza, yazi kakuhle into oyiselayo.
Kukho amayeza amaninzi omkhuhlane nomkhuhlane athengiswa ngaphandle kwemvume kagqirha onokuwathenga kwiikhemesti ngaphandle kwemvume kagqirha. Kodwa kufuneka ulumke kakhulu xa uwasebenzisa. Ayizizo zonke amayeza ezisebenza kuzo zonke iimpawu. Amanye asebenza kwiimpumlo ezivalekileyo, amanye asebenza ekukhwehleleni, kwaye amanye asebenza kwiintlungu zomzimba.
Eyona nto ibalulekileyo kukukhetha amayeza afanelekileyo kwiimpawu zakho. Funda imiyalelo ekwibhokisi yamayeza ngononophelo. Umzekelo, ukuba ukhwehlela nge-mucus, iyeza lokukhwehlela okomileyo aliyi kunceda. Kwakhona, amanye amayeza anokukwenza ulale, ngoko ke kucetyiswa ukuba uwasele ebusuku.
| Uphawu | Izinto ekufuneka ziqwalaselwe |
|---|---|
| Ukuxinana kwempumlo | Kukho amayeza okunciphisa ukuxinana kwempumlo anokunceda ekunciphiseni ukuxinana kwempumlo. Nangona kunjalo, kwabanye abantu, la mayeza anokunyusa izinga lentliziyo yabo. |
| Ukukhwehlela | Kukho iintlobo ezimbini zamayeza okukhwehlela okomileyo kunye nokukhwehlela okumanzi. Yazi ukuba loluphi ukhwehlela onalo kwaye uthabathe amayeza ngokufanelekileyo. |
| Iintlungu zomzimba kunye nomkhuhlane | Ungasebenzisa amayeza okudambisa iintlungu afana neParacetamol, kodwa ungasebenzisi ngaphezu komlinganiselo omiselweyo. |
Ukuba awuqinisekanga ukuba loluphi unyango omawuluthathe, musa ukuluthatha ngokungxama. Eyona nto ingcono onokuyenza kukubonana nogqirha wakho wosapho. Uza kuhlola iimpawu zakho aze akunike amayeza afanelekileyo kuwe.
Ngokuqinisekileyo hlala kude notywala.
Abanye abantu bacinga ukuba ukusela utywala obuncinci ebusuku kuya kukunceda ulale ngcono. Yinyani leyo, utywala bukwenza uzive ulele ekuqaleni. Kodwa bukwachaphazela nomgangatho wobuthongo bakho. Xa usela utywala, uqala ukuvuka rhoqo phakathi kobusuku. Oku kuthetha ukuba awufumani ubuthongo obunzulu nobonwabisayo.
Ukongeza, utywala buyenza umzimba ungabi namanzi, nto leyo ethetha ukuba ulahlekelwa ngamanzi. Oku kungonakalisa umqala wakho nangakumbi. Kungadumba neempumlo zakho. Okubaluleke kakhulu, utywala bunokuchaphazela amayeza akho omkhuhlane kwaye bubangele iziphumo ebezingalindelekanga eziyingozi. Ke ngoko, bubulumko ukuhlala kude notywala ude uphile ngokupheleleyo.
Lala wedwa ukuba kunokwenzeka.
Xa unesifo somkhuhlane esibi, kulungile ukuba ungalala kwigumbi elahlukileyo kwiqabane lakho. Oku kuneenzuzo ezimbini.
1. Iyayithintela ukusasazeka kwesi sifo: Umkhuhlane usasazeka lula. Xa ulele wedwa, umngcipheko wokosulela omnye umntu uyancitshiswa.
2. Ungakhululeka: Xa ukhohlela, uthimla, okanye ufuna ukuvuka ebhedini ebusuku, akufuneki ukhathazeke ngokuphazamisa ubuthongo bomnye umntu. Ungakhululeka, ungenalo naluphi na uxinzelelo lwengqondo. Oko kukwakunceda ukuba uphile ngokukhawuleza.
Ukuba awukwazi ukulala, phuma ebhedini.
Ngaba uzifumana ujikajika ebhedini nokuba emva kwesiqingatha seyure ulele ungalali? Xa usenza loo nto, uziva uxinezelekile ngakumbi, ucinga, "Hayi, andikwazi kulala."
Ngamaxesha anje, eyona nto ilungileyo onokuyenza kukuphuma ebhedini uye kwenza enye into. Hlala esitulweni ufunde incwadi. Mamela umculo othomalalisayo nozolileyo. Hlala apho okwethutyana uze ubuyele ebhedini kuphela xa uziva ulele kwakhona. Kodwa khumbula, ungayi kujonga ifowuni yakho okanye ubukele iTV. Ukukhanya okuvela kwizikrini kuyakhanya.Ukukhanya okuluhlaza okwesibhakabhaka kwenza ubuthongo bakho bube bubi ngakumbi.
Umyalezo Wokuya Ekhaya
- Ukuba unengxaki yokulala xa unomkhuhlane, zama ukulala intloko yakho iphakanyisiwe ngemiqamelo emibini okanye emithathu. Oku kuya kunciphisa ukuxinana kwempumlo nokukhohlela.
- Ukuba umoya osegumbini womile, sebenzisa i-vaporizer okanye uhlambe ngamanzi ashushu ngaphambi kokuba ulale.
- Sela iziselo ezifudumeleyo ezifana ne-coriander kunye neti yejinja. Ukongeza ubusi obuncinci kulungile kakhulu emqaleni.
- Ukuba usela amayeza kwikhemesti, khetha amayeza afanele iimpawu zakho. Ukuba awuqinisekanga, soloko ubonana nogqirha.
- Kuphephe ngokupheleleyo utywala de uphile kwesi sifo.
- Endaweni yokujikajika ebhedini, uzame ukulala, vuka wenze into ezolisayo, njengokufunda incwadi, kwaye uzame ukubuyela ebuthongweni xa uziva ulele.
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