Izinyathelo eziyi-8 zokulala ngokushesha nangcono

-Delile

• 1. Lawula ukuphefumula kwakho
• 2. Khulula imisipha yakho
• 3. Phazamisa ingqondo
• 4. Ukulalela umculo ophumuzayo
• 5. Gxila kokuthile
• 6. Zama ukugcina amehlo akho evulekile
• 7. Lungisa indawo ezungezile
• 8. Yiba nesiphuzo esishisayo

Ukuze ukwazi ukulala ngokushesha nangcono ebusuku, kungenzeka ukubheja ngamasu nangemikhuba ekhuthaza ukuphumula nokwenza lula ukulala, njengokuphefumula okuphumuzayo noma ukuthuthukisa izinga lokushisa nokukhanyisa kwemvelo, ngokwesibonelo.

Ngaphezu kwalokho, ukwenza ngcono ukulala nokuvimbela ukozela ngakusasa, kubalulekile ukuthi abantu abahlushwa ukuqwasha noma ubunzima bokulala balandele imikhuba, enjengokuba nesimiso esijwayelekile, ukuzivocavoca umzimba nokugwema iziphuzo ezine-caffeine ngemuva kuka-5 ntambama. Ukuze ufunde kabanzi ngemikhuba esiza ukuthuthukisa ukulala, bona amathiphu wokulala kahle ebusuku.

Kepha, uma kusenzima ukulala, landela lezi zindlela nokuzivocavoca umzimba okusiza ukuthi ulale imizuzwana noma imizuzu:

1. Lawula ukuphefumula kwakho

Ukuphefumula okujulile nokude kwenza kube lula ukuthi umzimba uphumule futhi wehlise ukushaya kwenhliziyo, kwenze ubuchopho buqonde ukuthi sekuyisikhathi sokunciphisa, kusize ukulala ngokushesha.

Ukuzivocavoca umzimba: Prakthiza indlela engu-4-7-8, equkethe ukuhogela ngamakhala akho imizuzwana emi-4, ubambe umoya wakho imizuzwana engu-7 uphefumulele emlonyeni wakho imizuzwana engu-8.

2. Khulula imisipha yakho

Ukucindezeleka nokukhathazeka kubangela ukuba imisipha iqhume, ngaphandle kokuyiqaphela. Ngakho-ke, indlela enhle yokuphumula nokulala ngokushesha ukwenza inqubo yokuphumula yemisipha. Yazi inqubo yokucabanga yokukhathazeka.

Ukuzivocavoca umzimba: Thola indawo enethezekile, okungcono nesisu phezulu nezingalo nemilenze kuhlukane, bese udonsela ngaphakathi kakhulu. Lapho uphefumulela phezulu, umuntu kufanele acabange ukuthi imisipha iyaxegisa futhi iphumule. Phinda izikhathi ezintathu. Okulandelayo, cabanga ngemisipha esifundeni ngasinye somzimba nokuphumula kwabo, ngamunye ngamunye, kusukela ezinyaweni kuye ekhanda.

3. Phazamisa ingqondo

Isizathu esibalulekile sokuqwasha ukungezelela kokukhathazeka nemicabango, okudala ukukhathazeka okwengeziwe futhi, ngenxa yalokho, isimo sokuqapha. Ukugwema lokhu, kungenzeka ukuthola izindlela zokuholela ingqondo kwezinye izinhlobo zemicabango, nokwenza lula ukuphumula nokulala.

Ukuzivocavoca umzimba: Chitha cishe imizuzu eyi-10 kuye kwengu-15 wenza impinda yosuku oludlule noma uhlelele usuku olulandelayo. Cabanga ukuthi yini ongayenza ukuze ube nosuku olungcono noluphelele, olusiza ukuphazamisa nokuzola. Lokhu kuqeqeshwa akunconywa kuphela uma ubhekene nesimo esicindezelayo, kufanele ukhethe ukugxila kolunye uhlobo lwesihloko, njengesifundo noma isifundo osifundayo, isibonelo.

4. Ukulalela umculo ophumuzayo

Ukubeka umculo ophumuzayo, noma imisindo yokudambisa, kungaba yindlela enhle yokulala ngokushesha.

Ukuzivocavoca umzimba: Thenga i-CD noma landa uhlu lwadlalwayo lwezingoma ukuze uphumule, wehlise umoya noma uzindle ngazo, okungaqukatha umculo onokuthula noma imisindo yemvelo, njengemvula, isibonelo. Ngokuncanyelwayo, ungasebenzisi ihedsethi, ngoba ingahlupha noma ikulimaze izindlebe ngenkathi ulele. Ngenkathi ulalele, zama ukusebenzisa ezinye izindlela zokuphefumula noma ukuphumula kwemisipha.

5. Gxila kokuthile

Ukugxila emgomweni, endaweni noma entweni ethile, nokuyicabanga ngokuningiliziwe, izindlela ezinhle zokuphazamisa nokuzola imicabango yakho, okwenza ukulala kufike ngokushesha.

Ukuzivocavoca umzimba: Gxila endaweni enhle, enjengebhishi noma ihlathi, ngokwesibonelo, bese ucabanga imininingwane, njengomsindo wamanzi, imisindo yezilwane, ukwakheka nephunga. Yenza lokhu ngosizo lokuphefumula okujulile futhi uzwe imisipha yakho ithambile lapho ukhipha umoya.

6. Zama ukugcina amehlo akho evulekile

Kwesinye isikhathi iqiniso lokuthi uzama kanzima lidala ukukhathazeka futhi lenze kube nzima ukulala, ngakho-ke ukuyeka ukugcizelela ukulala kungakusiza ukuthi ulale ngokushesha okukhulu.

Ukuzivocavoca umzimba: Uma ubuthongo bungasheshi ukufika, zama ukugcina amehlo akho evulekile. Uma lokhu kungasebenzi, kungcono ukuvuka wenze omunye umsebenzi, esikhundleni sokuhlala embhedeni, ngoba iqiniso lokuthi amehlo akho avaliwe futhi awukwazi ukulala, kungenza ukuqwasha kube kubi kakhulu.

7. Lungisa indawo ezungezile

Noma yini ehlupha umzimba inyusa amazinga okuxineka futhi ivimbele ukulala, ngakho-ke ukuba nendawo evumelana nokulala kubalulekile ukuze kungabikho ukuqwasha, okuvame ukunganakwa. Ukuba nokushisa okwanele, ukunciphisa ukukhanya nokunciphisa imisindo engadingeki kubalulekile ukuvumela ukulala ngokushesha. Bheka ukuthi ungakuhlelela kanjani ukulala okuhle ebusuku.

Ukuzivocavoca umzimba: Lungisa ikamelo lakho futhi ulenze likulungele ukulala ngalezi zinyathelo ezi-5:

1. Lungisa izinga lokushisa, ikakhulukazi uma kuyindawo lapho kushisa kakhulu, futhi utshale imali ku-fan noma i-air conditioner;
2. Lungisa ukukhanyisa, kucisha ama-bulb namalambu akhanyayo kumadivayisi afana nekhompyutha, iselula noma ithelevishini. Uma udinga ukuba nohlobo oluthile lokukhanyisa phakathi noma emaminithini angama-90 ngaphambi kokulala, ukukhanya oku-orange okuncane kuyancomeka, okukhuthaza ukukhiqizwa ne-melatonin, i-hormone yokulala. Gwema izinto zikagesi ngangokunokwenzeka;
3. Susa umsindo ocasulayo, kodwa uma lokho kungenzeki, shintsha le misindo ngedivayisi yomsindo omhlophe, ethengwe ezitolo ze-elekthronikhi, nefeni noma ngokurekhodwa kwemisindo yemvelo, ngokwesibonelo;
4. Gcina umzimba wakho ukhululekile, utshala imali kumatilasi nasemicamelweni okushiya umzimba ungathathi hlangothi futhi, ikakhulukazi ngentamo iqonde. Kunconywa ukuthi ube nomcamelo ophakathi nendawo ozokweseka intamo yakho nomunye ube phakathi kwemilenze yakho - thola ukuthi yimuphi umatilasi nomcamelo ongcono kakhulu ozokusiza ulale kangcono;
5. Sebenzisa i-aromatherapy, usebenzisa amaconsi ambalwa kawoyela obalulekile we-lavender, kumcamelo noma esikhwameni somcamelo. Qonda ukuthi i-aromatherapy yenzelwe ini nokuthi isebenza kanjani.

Ngaphezu kwalokho, ukugeza okushisayo kukusiza nokuthi uphumule, mhlawumbe kubhavu wokugezela, onokunambitheka okuphumuzayo.

8. Yiba nesiphuzo esishisayo

Yiba nesidlwana esincane noma uphuze okushisayo noma okuphumuzayo ngaphambi kokulala. Okunye ongakhetha kukho kungaba ingilazi yobisi olushisayo enoju noma ibhisikidi elimnandi, i-cherry enebisi lelayisi, noma itiye le-balm ye-chamomile noma ilamula, ngokwesibonelo, ekhulisa amazinga we-tryptophan noma i-melatonin, ama-hormone asiza ukulawula ukulala.

Bheka amaqhinga aqinisekiswe yisayensi ukuthola ukulala okungcono: