Iingcebiso zokulala okunempilo

Imikhwa yokulala esempilweni inokwenza umahluko omkhulu kumgangatho wobomi bakho. Ukuba nemikhwa esempilweni yokulala kudla ngokubizwa ngokuba kukucoceka kokulala. Zama ukugcina ezi ndlela zokulala zilandelayo ngokuhambelanayo:

• Namathela kwishedyuli yokulala ngexesha elifanayo lokulala kunye nexesha lokuvuka, nangeempelaveki. Oku kunceda ukulawula umzimba wakho' iwotshi kwaye inokukunceda ukuba ulale kwaye uhlale ulele ubusuku bonke.

• Ziqhelanise nesithethe sokuphumla ngexesha lokulala. Umsebenzi wokuphumla, wesiqhelo kanye phambi kokuba ulale uqhutywa kude nezibane eziqaqambileyo unceda ukwahlula ixesha lakho lokulala kwimisebenzi enokubangela imincili, uxinzelelo okanye ixhala elinokwenza kube nzima ukulala, ukufumana isandi kunye nobuthongo obunzulu okanye ukuhlala ulele.

• Ukuba unengxaki yokulala, kuphephe ukulala, ngakumbi emva kwemini. Ukulala ngamandla kunokukunceda ukuba ugqibe imini yonke, kodwa ukuba ufumanisa ukuba awukwazi'ukulala ngexesha lokulala, ukuphelisa neekati ezimfutshane kunokunceda.

• Zilolonge yonke imihla. Ukuzilolonga ngamandla kokona kulungileyo, kodwa nomthambo olula ungcono kunokungasebenzi. Zilolonge nangaliphi na ixesha lemini, kodwa hayi ngeendleko zokulala kwakho.

• Livavanye igumbi lakho. Yila indawo yakho yokulala ukuseka iimeko ozifunayo ukuze ulale. Igumbi lakho lokulala kufuneka lipholile - phakathi kwe-60 kunye ne-67 degrees. Igumbi lakho lokulala kufuneka likhululeke kuyo nayiphi na ingxolo enokuphazamisa ubuthongo bakho. Ekugqibeleni, igumbi lakho lokulala kufuneka likhululeke nakuphi na ukukhanya. Qwalasela igumbi lakho ingxolo okanye ezinye izinto eziphazamisayo. Oku kubandakanya iqabane lokulala ' ukuphazamiseka kokulala okufana nokurhona. Cinga ukusebenzisa iikhethini ezimnyama, izithunzi zamehlo, iiplagi zendlebe, "ingxolo emhlophe" oomatshini, izinto zokufuma, iifeni kunye nezinye izixhobo.

• Lala kumatrasi kunye nemiqamelo etofotofo. Qinisekisa ukuba umatrasi wakho ukhululekile kwaye uyakuxhasa. Le ubuyisebenzisa iminyaka inokuba sele igqithile kubomi obuphilwa nguwe – malunga ne-9 okanye i-10 leminyaka kuninzi loomatrasi abakumgangatho ophezulu. Yiba nemiqamelo ekhululekileyo kwaye wenze igumbi libe nomtsalane kwaye limemele ukulala kodwa lingabinazinto ezinokuthi zikuchaphazele kunye nezinto ezinokubangela ukuba utyibilike okanye uwe ukuba kufuneka uvuke ebusuku.

• Sebenzisa ukukhanya okuqaqambileyo ukunceda ukulawula izingqisho zakho ze-circadian. Kuphephe ukukhanya okuqaqambileyo ngokuhlwa kwaye uzibeke ekukhanyeni kwelanga kusasa. Oku kuya kugcina izingqisho zakho ze-circadian zijonge.

• Kuphephe utywala, imidiza, kunye nokutya kakhulu ngokuhlwa. Utywala, icuba kunye necaffeine kunokuphazamisa ubuthongo. Ukutya ukutya okukhulu okanye okuneziqholo kunokubangela ukungonwabi kukungatyibiliki okunokwenza kube nzima ukulala. Ukuba unako, kuphephe ukutya ukutya okukhulu iiyure ezimbini ukuya kwezintathu ngaphambi kokulala. Zama i-snack elula kwimizuzu engama-45 ngaphambi kokulala ukuba ulambile.

• Ugquthe phantsi. Umzimba wakho udinga ixesha lokutshintshela kwimodi yokulala, ngoko uchithe iyure yokugqibela ngaphambi kokulala wenza umsebenzi ozolileyo njengokufunda. Kwabanye abantu, ukusebenzisa isixhobo sombane esinjengelaptop kunokwenza kube nzima ukuba balale, kuba uhlobo oluthile lokukhanya oluphuma kwizikrini zezi zixhobo lusebenza ebuchotsheni. Ukuba unengxaki yokulala, ziphephe izinto zombane ngaphambi kokuba ulale okanye ezinzulwini zobusuku.

• Ukuba awukwazi'ukulala, ngena kwelinye igumbi kwaye wenze into yokuphumla de uzive udiniwe. Kungcono ukuthatha izinto zokusebenza, iikhomputha kunye nomabonakude ngaphandle kwendawo yokulala. Sebenzisa ibhedi yakho kuphela ukulala kunye nesondo ukuqinisa ubudlelwane phakathi kokulala nokulala. Ukuba unxulumanisa umsebenzi othile okanye into enexhala malunga nokulala, yiyeke kwindlela yakho yokulala.

• Ukuba usenengxaki yokulala, ungalibazisi ukuthetha nogqirha wakho okanye ufumane ingcali yokulala. Usenokuzuza ngokurekhoda ubuthongo bakho kwiDayari yokuLala ukukunceda uvavanye ngcono iipatheni eziqhelekileyo okanye imiba onokuyibona ngokulala okanye ukulala kwakho.