Yintoni omawuyenze xa ungalali

Kukho abantu abaninzi kunokuba unokucinga ukuba bangakwazi ukulala ebusuku. Abaphumli ngokufanelekileyo kwaye oku kubangela iingxaki zempilo yomzimba kunye nengqondo eziye zibe mandundu njengoko zihamba ixesha elide ngaphandle kokukwazi ukuphumla kakuhle. Ngokuba, Kubalulekile ukuba wazi into omawuyenze xa ungakwazi kulala.

Usenokuba nokuphuthelwa okanye ngokulula ukuba bubusuku obuthile ongenakuphumla kubo ngenxa yezizathu ezahlukeneyo. Kwimeko nayiphi na into, ukuphosa nokujika ebhedeni akumnandi nakubani na. Kuyimfuneko ukuba ufunde ukulala ngemizuzu kwaye umzimba ungena kwimeko yokuphumla ukuze ingqondo yakho nomzimba wakho uphumle ngokufanelekileyo.

Ngaphambi kokuba uqale, kubalulekile ukuba uqaphele ukuba kufuneka ukunciphisa uxinzelelo kunye nokuxhalaba ukuphumla ngokufanelekileyo. Ngoko unokulala ngokulula kunye neyona nto ibalulekileyo: ngoxolo lwengqondo. Kungakhathaliseki ukuba injani imini yakho okanye iingxaki onokuba nazo, ixesha lokulala kufuneka ibe lixesha losuku xa uqhawula kuyo yonke into ukuze uhlaziye umzimba wakho nengqondo.

Siyakulumkisa ukuba kunokuthatha ixesha ukwazi ubuchule bokulala ngokuchanekileyo, kodwa ukuziqhelisa yonke imihla kuya kuhlawula ngokukhawuleza okanye kamva. Lungisa ubuchule esiza kugqabaza ngabo kuwe kunye ne-idiosyncrasy yakho, kodwa khumbula ukuba eyona nto ibalulekileyo kukuba uyenze rhoqo ebusuku ngaphambi kokuba ulale.

Yintoni omawuyenze ukuze ufunde ukulala ngcono

Indawo ezolileyo, enobumnyama obuyimfuneko bokuphumla, i-mattress ekhululekile kunye ne-posture ekhululekile ibalulekile ukuqala ukusebenza kwiphupha lakho. Ziphephe izandi ezingxolayo okanye izandi ezinokukuphazamisa xa ulele.

Xa ungena ebhedini unokucinga ngemantra ekwenza uphumle okanye uthathe umoya ophumza ngokuqhubekayo. Unokuba nomfanekiso ngqondweni onokuthi uvelise kwakhona, uzame ukwenza loo mfanekiso-ngqondweni uphucule kwaye ukwenze uzive wonwabile. Ukuba uqaphela ukuba ingqondo yakho iyazulazula, iyinto eqhelekileyo, yamkele ukuba iyenzeka kwaye ubuyele kwisimo sakho sokugxila.

Nje ukuba ugcine oku engqondweni, landela la macebiso angezantsi oko kunokukunceda ulale ngexesha elifutshane kwaye ngaloo ndlela, unokuphumla oko ufuna ngokwenene.

Yenza imidlalo emini

Ngamanye amaxesha kunokuba nzima ukuba silale kuba “asidinwanga” ngokwaneleyo ukuze siphumle. Kufuneka sitshise onke laa mandla agqithisileyo emzimbeni wethu. Isindululo sokukwazi ukulala udiniwe ebusuku kukudlala imidlalo emini. Khetha umdlalo owuthandayo, nokuba ihamba nje iyure ngosuku, kwaye uya kubona ukuba ebusuku umzimba wakho nengqondo uya kulala ngokukhawuleza kunokuba ucinga.

Thabatha i-1000 ukuya ku-0 ukusuka kwisi-7 ukuya kwisi-7

Xa ulele ebhedini kwaye awukwazi ukulala ngenxa yokuba kukho iingcamango eziphazamisayo engqondweni yakho ezingakuvumeli ukuba uphumle, ngoko unokusebenzisa obu buchule. Ingqondo yakho iya kugxila ekuthabatheni kwaye awuyi kuphazanyiswa zezinye iingcamango ezinokuthi zikukhathaze ngandlela-thile. Ungaxhalabi, kuba phambi kokuba ufike ku-0 uya kube sele ulele. Yenza uvavanyo kwaye uya kubona…

Iindlela zokuphumla

Ngaphambi kokuba ulale unokukhangela iindlela zokuphumla ezisebenza kakuhle kuwe kwaye uthanda ukuzenza. Funda ezi ndlela (ezidla ngokuphefumla kunye nokuphumla kwezihlunu eziqhubekayo) kwaye uzisebenzise ngelixa ungena ebhedini. Zombini ingqondo yakho kunye nomzimba wakho uya kungena kwimeko yokuphumla oko kuya kukwenza uzive ungcono kwaye kukuncede ulale ngokukhawuleza kunokuba ucinga.

Ukuba kuthatha ngaphezu kwemizuzu engama-20, phuma ebhedini 5

Ukuba uye walala ngaphezu kwemizuzu engama-20, kungcono uphume ebhedini kwaye uhambe-hamba endlwini. Ungaya kusela amanzi, ufunde incwadi oyifumana inomdla kangangemizuzu emi-5... zibandakanye kuwo nawuphi na umsebenzi ongengomsebenzi onzima Kananjalo ayitsali ingqalelo yakho kakhulu. Kuphephe umabonwakude okanye ukusetyenziswa kwezixhobo eziphathwayo ezinokukuvusa ngakumbi ngenxa yokukhanya okuluhlaza.

Emva kwemizuzu emi-5 buyela ebhedini kwaye kwakhona, sebenzisa ubuchule ocinga ukuba bufanelekile ukuphumla kwakho ngelo xesha. Ukuba uhlala uphaphile ebhedini ixesha elide unokuvelisa unxibelelwano olungenampilo lwengqondos phakathi kokusingqongileyo kokulala kunye nokuvuka. Ngakolunye uhlangothi, ukuba uvuka, uya kukwazi ukuvelisa iipateni ezintsha zengqondo ukuze ulale ngakumbi nangcono.

Bhala idayari

Ngamanye amaxesha, xa silala sifumanisa kunzima ukulala ngenxa yokuba sinezinto ezininzi ezingqondweni zethu ezixineneyo kwaye ziyasikhathaza ukuba sikwazi ukulala ngokufanelekileyo. Ukuthintela oku kungenzeki, ubuchule obumangalisayo kukugcina ijenali. Ubhala phantsi zonke ezo ngcinga, ungazikhupha engqondweni yakho ngexesha elibaluleke njengokuya kuphumla.

Ukuba ziingxaki ezikukhathazayo, ngokucacileyo ukuzibhala phantsi akuyi kuhamba, kodwa kuya kukunceda ucoce ingqondo yakho kwaye que kusuku olulandelayo ungabona izinto ngokucacileyo kwaye ngale ndlela, ungafumana izisombululo ezisebenza ngakumbi kunemeko yokungaphumli ngokufanelekileyo.

Yintoni omawuyenze ngaphambi kokuba ulale ukuze ulale ngcono

Kukho ezinye iingcebiso onokuthi uzilandele ngaphambi kokuba ulale ubusuku ngabunye, yindlela yokugcina ucoceko lokulala kwaye ke, unokuphumla into oyifunayo. Masibone:

• Xa ushiye isiqingatha seyure ukuya kulala, phumla ngomsebenzi ongakhuthazi kakhulu. Unokufunda, ukwenza ukukhanya kunye nokuphumla okulula, bhala kwijenali yakho, njl.
  Beka izixhobo zombane ecaleni, ukuba uziqhawula ngcono ngokupheleleyo. Ezi ntlobo zezikrini zinokuvuselela ingqondo yakho kwaye zenze kube nzima ngakumbi ukuba ulale.
• Nciphisa ukukhanya kwikhaya lakho ukusuka kwimizuzu engama-30 ngaphambili ukuba kufuneka ulale, ngoko ingqondo yakho iya kuphumla kwaye xa ufika ebhedini kuya kuba lula ukuba ulale.
• Igumbi lokulala kufuneka libe nobushushu obukhululekile. Ayibanda kakhulu kwaye ayishushu kakhulu.
• Kuphephe ukutya isidlo esikhulu ngaphambi kokuba ulale, kunye nokutya okuneziqholo, i-caffeine kunye notywala. Kungcono ukuba nesidlo sangokuhlwa esilula iiyure ezimbini ngaphambi kokulala.
• Gcina ishedyuli yokulala engaguqukiyo, kokubini ngexesha lokungena ebhedini nokuvuka kulo. Nangeempelaveki, yindlela entle yokufumana iwotshi yakho yangaphakathi ilungelelaniswe.

Ukuba, nangona ulandela zonke ezi ngcebiso, ufumanisa ukuba ukwimeko apho kusenzima ukuba ulale ngakumbi kunokuba ufanele, unganqikazi ukubonana nodokotela ukuze akwazi ukukukhokela ngendlela efanelekileyo kakhulu, uthathele ingqalelo izinto zakho zobuqu.