Izeluleko eziyi-10 zokuvimbela ukozela

-Delile

• 1. Ukulala phakathi kwamahora angu-7 no-9 ebusuku
• 2. Sebenzisa umbhede kuphela ukulala
• 3. Beka isikhathi sokuvuka
• 4. Yidla ukudla ngezikhathi ezijwayelekile
• 5. Yenza okuthile ngokomzimba
• 6. Musa ukulala kancane
• 7. Lala kuphela lapho ulele
• 8. Yakha isiko lokuphumula
• 9. Yiba 1 ingilazi yewayini elibomvu
• 10. Thola onguchwepheshe

Abanye abantu banemikhuba enganciphisa ikhwalithi yokulala ebusuku, idale ubunzima bokulala futhi ibenze balale kakhulu emini.

Uhlu olulandelayo luphakamisa amathiphu ayi-10 okuvimbela ukozela emini nokwenza ngcono ikhwalithi yokulala ebusuku:

1. Ukulala phakathi kwamahora angu-7 no-9 ebusuku

Ukulala amahora ayi-7 kuya kwayi-9 ebusuku kuzokwenza ukuthi umuntu aphumule ngokwanele futhi asebenze kahle futhi angalali kahle emini. Intsha ngokuvamile idinga ukulala amahora ayisishiyagalolunye kuyilapho abantu abadala bedinga amahora aphakathi kuka-7 no-8.

2. Sebenzisa umbhede kuphela ukulala

Lapho umuntu efika embhedeni, kufanele ahambe ngenhloso yokulala futhi agweme ukubuka ithelevishini, ukudlala imidlalo noma ukusebenzisa ikhompyutha embhedeni, ngoba kungenza umuntu aphaphame ngokwengeziwe futhi kube nzima ngokwengeziwe ukulala.

3. Beka isikhathi sokuvuka

Ukubeka isikhathi sokuvuka kungenza umuntu akhuze ngokwengeziwe futhi alale ngaphambi kwesikhathi, ukuze athole okungenani amahora ayisishiyagalombili okulala.

4. Yidla ukudla ngezikhathi ezijwayelekile

Ukudla kahle futhi kuvimbela ukuswela kwamandla phakathi nosuku, ngakho-ke umuntu kufanele adle njalo emahoreni amathathu futhi ukudla kokugcina kufanele kuphele amahora amabili noma amathathu ngaphambi kokulala.

5. Yenza okuthile ngokomzimba

Ukuzivocavoca okulula nokujwayelekile kunikeza ukulala okujulile, noma kunjalo, akunconywa ukuzivocavoca ebusuku, ngaphambi nje kokulala.

6. Musa ukulala kancane

Kufanele ugweme ukulala, ikakhulukazi ntambama, ngoba ukulala kungenza kube nzima ukulala noma kubangele nokuqwasha.

Nakhu ukuthi ungakwenza kanjani kahle, ngaphandle kokuthinta ukulala.

7. Lala kuphela lapho ulele

Umuntu kufanele alale kuphela lapho elele, ezama ukuhlukanisa ukukhathala nokozela, ngoba ukulala unesibopho sokulala kungenza kube nzima ukuthi umuntu alale.

8. Yakha isiko lokuphumula

Ukwenza isiko lokuphumula, njengokuletha ingilazi yobisi olufudumele ekamelweni, ukunciphisa ukukhanya, noma ukufaka umculo ophumuzayo, kungakusiza ulale.

9. Yiba 1 ingilazi yewayini elibomvu

Ukuba nengilazi yewayini elibomvu ngaphambi kokulala noma esidlweni sakusihlwa kubangela ukozela, okuzoba kuhle ukuthi umuntu alale kalula.

10. Thola onguchwepheshe

Ukozela kungaba nezizathu eziningi, njengokusebenzisa imishanguzo noma ukuba ne-apnea noma i-narcolepsy, isibonelo. Ukwelashwa okugwema ukukhathala nokulala emini kungabandakanya ukwelashwa noma ngisho nokwelashwa.

Kubaluleke kakhulu futhi ukuthuthukisa ikhwalithi yokulala ebusuku, ukugwema ukukhathala nokozela emini. Bona futhi ukuthi ungalala kanjani nemithi.