Faka Izitshalo Ekamelweni Lakho Ukulala Okungcono, Ngokusho Kwezinkanyezi

-Delile

• Izitshalo zilithuthukisa kanjani ikhwalithi yokulala?
• Imibala ezolile
• Iphunga elizolisayo
• Ukucindezeleka okuncane
• Uzisebenzisa kanjani izitshalo ukulala okungcono ekhaya
• Zama ukuxhumana nezitshalo zakho njalo
• Sebenzisa izitshalo zakho njengengxenye yomkhuba wokuzindla kusihlwa
• Chitha isikhathi esithile ukwazisa izitshalo zakho
• Ukuthola okuhle ezitshalweni zakho

Sonke singazuza emandleni ezitshalo, noma ngabe usemkhathini ojulile noma khona lapha eMhlabeni.

Cabanga ukuthi usesendaweni ejulile, ungabheki lutho ngaphandle kwamalambu acwayizayo esikhungo somyalo nesibhakabhaka esigcwele izinkanyezi ezikude. Njengoba kungekho kuphuma kwelanga noma ukuhwalala ongakulindela, kungaba nzima ukulala.

Futhi, ukuba ukuphela komuntu laphaya kungenzeka uthole isizungu esincane. Yilapho izitshalo zingena khona.

Usomkhathi uValentin Lebedev uthe izitshalo zakhe esiteshini sasemkhathini iSalyut zazifana nezilwane ezifuywayo. Wayelala ngamabomu eduze kwabo ukuze azibuke ngaphambi kokuba aqale ukulala.

Akuyena yedwa. Cishe lonke uhlelo lwasemkhathini lusebenzise izindlu zokugcina izithombo njengendlela yokuthuthukisa indawo yokuhlala osomkhathi bayo.

Izitshalo zingasiza impilo yomzimba nengqondo ngezindlela ezahlukahlukene. Ucwaningo olusha oluvela eBeihang University eBeijing, olwaziwa nangokuthi iBeijing University of Aeronautics and Astronautics, lukhombisa ukuthi ukuba nezindlu ezimbalwa nje endlini yakho kungakusiza ulale kangcono.

Izitshalo zilithuthukisa kanjani ikhwalithi yokulala?

Ngokusho kocwaningo olusha, ukuxhumana nezitshalo ngaphambi kokulala kungasiza ekuthuthukiseni ikhwalithi yokulala kubantu abahlala ezindaweni eziqhelile, kufaka phakathi isikhala esijulile.

Ucwaningo lungaba nomthelela omkhulu endleleni izinhlelo zesikhala sesikhathi esizayo ezizakha ngayo izindawo zokuhlala zabadlali, futhi zingaholela ekutheni izitshalo zibekwe eqhulwini kakhulu ngokuzayo.

Imibala ezolile

Umbala ngokwengxenye ubhekele ikhwalithi yokuthula yezitshalo.

Ngesikhathi kufundwa, ababambiqhaza bacelwe ukuthi bahlanganyele nezitshalo egumbini labo ngaphambi kokulala. Abaphenyi baphenya ngemiphumela yezinhlobo ezintathu zezitshalo:

• coriander
• ijikijolo
• isitshalo sokudlwengula ngokunsomi

Abaphenyi bathatha amasampula amathe futhi baqapha ukulala kwabahlanganyeli, baphetha ngokuthi izitshalo eziluhlaza (i-coriander ne-sitrobheli) zibe nemiphumela emihle kakhulu emijikelezweni yokulala nasenhlalakahleni yabahlanganyeli.

Lokhu kusikisela ukuthi umbala oluhlaza wezitshalo ukhiqiza umphumela opholile.

Iphunga elizolisayo

Ucwaningo luphinde lwabonisa ukuthi iphunga lezitshalo ezidliwayo njenge-coriander ne-sitrobheli kungasiza ekulawuleni imizwa nokuphumula. Imiphumela ikhombise ukuthi imizwa nokulala kuhlobene kakhulu.

Ucwaningo lwangaphambilini lusekela lo mbono, luphakamisa ukuthi iphunga lezitshalo zemvelo nezimbali kungasiza ukulawula uhlelo lwezinzwa futhi kukusize ulale ngokushesha.

Lesi ngesinye sezizathu i-aromatherapy esetshenziselwa ukuthuthukisa ikhwalithi yokulala.

Olunye ucwaningo lukhombisile ukuthi iphunga lezitshalo ezithile ezidliwayo lingakhuphula amazinga e-dopamine, eyaziwa nangokuthi i-hormone ejabulayo.

Ukucindezeleka okuncane

Abaphenyi bathole ukuthi imizuzu eyi-15 nje yokuxhumana nezitshalo eziluhlaza ingasiza:

• ukunciphisa ukugxila kwe-cortisol (stress hormone)
• ukunciphisa ukubambezeleka kokulala (isikhathi esikuthatha ukulala)
• thuthukisa ubuqotho bokulala ngokunciphisa inani lemicimbi yokuvusa okuncane (inani lezikhathi ophuma ngazo ebuthongweni obukhulu ebusuku)

Lezi zinto zonke zengeza ebuthongweni obungcono, obunokuphumula ngokwengeziwe ebusuku, okusiza ukuthi uvuke uzizwe uvuselelwe.

Uzisebenzisa kanjani izitshalo ukulala okungcono ekhaya

Uzothola inzuzo enkulu kwizitshalo zakho zasendlini ngokuzigcina egumbini lapho ulala khona. Kunezindlela futhi ongakhulisa ngazo izimfanelo zabo zokulala.

Zama ukuxhumana nezitshalo zakho njalo

Ngaphezulu kokuba nezitshalo egumbini lakho, ungazama futhi ukuxhumana nazo, ikakhulukazi ngaphambi kokulala. Lokhu ungakwenza ngokubanisela, ngokubathinta noma ngokubanuka.

Hlela ukuchitha imizuzu eyi-15 nezitshalo zakho ngaphambi kokuba ulale ukukusiza uzizwe uzolile, ikakhulukazi uma ube nosuku olunengcindezi.

Sebenzisa izitshalo zakho njengengxenye yomkhuba wokuzindla kusihlwa

Ukunakekela izitshalo kungaba yindlela yokuzindla ngokunyakaza njengoba usuka esitshalweni usitshala ngenkathi unisela futhi uthena.

Ungasebenzisa futhi izitshalo zakho njengengxenye yomkhuba wokuzindla ngaphambi kokulala. Ngisho nento elula njengokuxubha isandla sakho eqabeni bese uhogela iphunga kungaba yindlela yokuzindla. Amakhambi anamakha nezitshalo ze-geranium zikulungele kakhulu lokhu.

Ungazama futhi ukuhlala uvale amehlo futhi ucabange ngezitshalo zakho. Bheka ukuthi imiphi imicabango kanye nokuzihlanganisa okufika engqondweni.

Chitha isikhathi esithile ukwazisa izitshalo zakho

Enye yezindlela ezilula kakhulu zokuzuza ezitshalweni zakho ukudweba umzuzwana osukwini lwakho ukuze uzithande. Lokhu kungaba kuhle kusihlwa ngaphambi kokuba ulale, kodwa kuyazuzisa nganoma yisiphi isikhathi sosuku.

Ucwaningo oluvela eSichuan Agricultural University lukhombisa ukuthi ukubheka imbiza yoqalo imizuzu emithathu kungaba nomphumela ophumuzayo kubantu abadala, kusize ukwehlisa umfutho wegazi nokukhathazeka.

Ukuthola okuhle ezitshalweni zakho

Uhla lonke lwezitshalo zasendlini lungaba yinzuzo empilweni yakho. Ngokuya ngocwaningo olusha, izitshalo ezinhle kakhulu zokwenza ngcono ikhwalithi yokulala zifaka:

• izitshalo ezinamaqabunga aluhlaza, njengezidakamizwa nezitshalo zenjoloba
• izitshalo ezinezimbali ezinemibala, ikakhulukazi ophuzi nomhlophe
• izitshalo ezidliwayo, njenge-sitrobheli, i-basil, ne-chickweed
• izitshalo ezaziwa ngephunga elizolisayo, njenge-lilac noma i-ylang-ylang

Ukwethula isitshalo esisodwa nje esincane endaweni yakho yokulala kungakusiza uzizwe uzolile futhi ulale kangcono. Amandla ezitshalo yinto sonke esingazuza kuyo, noma ngabe usemkhathini ojulile noma khona lapha eMhlabeni.

U-Elizabeth Harris ungumbhali nomhleli ngokugxila ezitshalweni, kubantu, nasekuxhumaneni kwethu nezwe lemvelo. Ujabule ukubiza izindawo eziningi ekhaya futhi uhambe emhlabeni jikelele, eqoqa izindlela zokupheka namakhambi esifunda. Manje uhlukanisa isikhathi sakhe phakathi kwe-United Kingdom neBudapest, eHungary, ukubhala, ukupheka nokudla. Funda kabanzi kuwebhusayithi yakhe.