Mangaki amahora wokulala ngosuku (nangobudala)
-Delile
Ezinye zezinto ezenza ukulala kube nzima noma ukuvimbela ukulala kwekhwalithi ukuphuza iziphuzo ezishukumisayo noma ezinamandla, ukusetshenziswa kokudla okunzima ngaphambi kokulala, ukugcwaliseka kokuzivocavoca okukhulu emahoreni ama-4 ngaphambi kokulala, isifiso sokuya endlini yangasese izikhathi eziningana phakathi nobusuku, ukubukela ithelevishini noma ukusebenzisa umakhalekhukhwini ngaphambi kokulala, ukuba nemvelo engafanele enokukhanya okuningi, noma umatilasi oqinile noma othambile, phakathi kwabanye.
Ukulala kahle ebusuku nokusebenza kahle emini, kungakuhle ubeke isikhathi sokulala nokuvuka, ugqoke izingubo ezikahle, unikeze indawo enezinga lokushisa elanele, elingenakho ukukhanya okukhulu nomsindo, gwema ukubona ithelevishini noma ukusebenzisa umakhalekhukhwini wakho ngaphambi kokulala futhi ugweme ukudla okunzima emahoreni ama-4 ngaphambi kokulala.
Umuntu ngamunye kufanele alale phakathi kwamahora ayisikhombisa kuya kwayi-9 ngosuku ukuqinisekisa impilo enhle, kepha lawa mahora alungele abantu abadala, futhi kufanele aguqulwe ngokuya ngeminyaka yomuntu ngamunye. Ithebula elilandelayo likhombisa inani lamahora okudingeka ukulala ngawo, ngokobudala:
| Ubudala | Inani lamahora okulala |
| Ingane kusuka ezinyangeni ezingu-0 kuye kwezingu-3 | Amahora angu-14 kuya kwayi-17 ngosuku nasebusuku |
| Ingane kusuka ezinyangeni ezine kuya kwezingu-11 | Amahora ayi-12 kuye kwangama-16 ngosuku nasebusuku |
| Ingane kusuka eminyakeni engu-1 kuya kwengu-2 | Amahora ayi-11 kuya kwayi-14 ngosuku nasebusuku |
| Ingane esukela eminyakeni emithathu kuya kwengu-5 ubudala | Amahora ayi-10 kuya kwayi-13 ngosuku nasebusuku |
| Ingane esukela eminyakeni eyisithupha kuya kwengu-13 ubudala | 9 kuya ku-11 amahora ebusuku |
| Ingane eneminyaka engu-14 kuya kwengu-17 ubudala | Amahora ayi-8 kuye kwayishumi ebusuku |
| Abantu abadala abavela eminyakeni engu-18 | Amahora ayisikhombisa kuya kwayisi-9 ebusuku |
| Kusuka eminyakeni engama-65 | Amahora ayisikhombisa kuya kwayisishiyagalombili ebusuku |
Sebenzisa umshini wokubala olandelayo ukuthola ukuthi yisiphi isikhathi sokuvuka noma sokulala ukuze uthole ukulala ngokwanele:
Kwenzekani uma ungalali ngokwanele
Ukuqwasha, okuyisimo lapho umuntu engakwazi ukulala khona inani lamahora adingekayo ukuphumula nokuvuka evuselelekile, futhi ukuncishwa ubuthongo, lapho umuntu evinjelwa khona ukulala ngasizathu simbe, kungaba nemiphumela eminingi yezempilo, efana ukwehluleka kwememori njalo, ukukhathala ngokweqile, imibuthano emnyama, ukuguga, ingcindezi kanye nokuntuleka kokulawula ngokomzwelo.
Ngaphezu kwalokho, lapho umuntu engalali noma lapho engalali kahle ebusuku, izivikelo zomzimba zingahle zibe sengozini futhi umuntu kungenzeka agule. Endabeni yezingane nentsha, ukuqwasha nokuncishwa ubuthongo nakho kungaphazamisa ukukhula nentuthuko yabo. Ukuqonda kangcono ukuthi kungani sidinga ukulala.
Bheka amaqhinga athile kuvidiyo elandelayo ekusiza ukuba ube nobusuku obunokuthula futhi ulale kangcono:
Kudume Esizeni
Imaski yoju ebusweni
