Umkhuba Ohamba Phambili Wokuzivocavoca Ongawenza Ngaphambi Kokulala

-Delile

• Ongakwenza
• 1.

  Okubalulekile

Lapho ungakwazi ukukhama kunoma yikuphi ukuzivocavoca ekuqaleni kosuku, inqubo yokuzivocavoca ngesikhathi sokulala kungenzeka ukuthi ibiza igama lakho.

Kepha ukungasebenzi ngaphambi kokulala akukuniki ukuqhuma kwamandla, okwenza kube nzima ukulala kahle ebusuku? Lokho bekuyinkolelo, kepha ucwaningo olusha lukhombisa okuhlukile.

Ukubuyekezwa okushicilelwe ephephabhukwini i-Sports Medicine ngoFebhuwari 2019 kutholakale ukuthi isimangalo sokuthi ukuzivocavoca umzimba ngaphambi kokulala kuthinta kabi ukulala akusekelwa. Eqinisweni, okuphambene kunjalo ezimweni eziningi.

Okuhlukile kulokhu okutholakele bekungukuzivocavoca okunamandla ngaphansi kwehora eli-1 ngaphambi kokulala, okungathinta isikhathi sokulala esiphelele nokuthi kuthatha isikhathi esingakanani ukulala.

Ngamanye amagama, ukuzivocavoca umzimba okungakhuphuli i-adrenaline yakho kakhulu kungaba ukwengeza okuhle enkambisweni yakho yasebusuku.

Ngakho-ke, hlobo luni lokuzivocavoca okufanele ulwenze ngaphambi kokulala? Ukuhamba okuncane okunomthelela ophansi, kanye nokunwebeka okugcwele komzimba, kuzoba nje uhlobo lomsebenzi umzimba wakho owudingayo ngaphambi kokushaya i-hay.

Ongakwenza

Sikhethe izinyathelo ezinhlanu ezilungele inqubo yokuzivocavoca ngesikhathi sokulala. Qala ngokuzivocavoca umzimba njengoba sibonisile lapha, bese uphetha ngokwelula.

Yenza amasethi ama-3 wokuvivinya ngakunye, bese udlulela kokulandelayo. Bamba ukwelulwa ngakunye amasekhondi angama-30 kuya kumzuzu - noma yini oyizwa kahle kuwe - bese ulungela ezinye zeZzz.

1.

Okubalulekile

Ukuzivocavoca umzimba ngaphambi kokulala kungaba yindlela enhle yokukhombisa emzimbeni wakho ukuthi sekuyisikhathi sokuvala iso. Namathela ngezinyathelo ezinomthelela ophansi ukukusiza wakhe amandla (ngaphandle kokushayela i-adrenaline yakho!) Futhi uzoba sendleleni eya emaphusheni amnandi.