Ukulala akulunganga ukwenza kumzi-mveliso woomatrasi?

Ukulala akulunganga ukwenza kumzi-mveliso woomatrasi?

1. Qinisekisa ukuba ixesha lokulala, ukulala ngexesha, unamathele kwixesha lokulala eliqhelekileyo kunye nexesha lokunyuka: indoda kufuneka ihle kakhulu ixesha lokulala ngu-10 PM - nge-6 o 'clock ekuseni, ngaphambi kwexesha elincinane kubantu abadala i-9 PM - i-5 yentsimbi ekuseni, abantwana be-8 PM - i-6 intsimbi ekuseni. Ngexesha ekuphuhlisweni kwabakwishumi elivisayo ukuqinisekisa ukuba ubuncinane iiyure ezisixhenxe ukuya kwezisibhozo zokulala.

2. Ukulungele ukulala, kunqande ukutya ngaphambi kokuba ulale, iziselo ezikhuthazayo, imo yolonwabo olugqithisileyo, ukuzonwabisa kunye nentetho, yemeko yokuqinisekisa ukuba igudileyo kwaye ikhululekile.

3. Nika ingqalelo kwisikhundla: walala njengesiphumo isaphetha kulungile, ukuya ekunene ubuxoki umthwalo lighter. Uphando lubonise ukuba 'ubuthongo njengesaphetha' kunokunciphisa ngokufanelekileyo amandla e-centrifugal emzimbeni womntu. Ngenxa yabaninzi kwicala lasekhohlo lomzimba, intliziyo yomntu ukuya kwicala lasekunene inokuphelisa uxinzelelo entliziyweni, izandla zombini ngaxeshanye ungazithathi ntliziyo, kufutshane ukuphepha ukuvuswa ngamaphupha amabi. Ukongeza musa ukugoba ukuya kulala okanye ukuvula umlomo, ulale isigqubuthelo quilt ubuso bakho uya kwenza abantu ukuphefumla ubunzima umatrasi umzi-mveliso, kwakhokelela ukunqongophala ioksijini emzimbeni; Ukuphefumla ngomlomo kumoya obandayo nothuli kuya kwenzakalisa imiphunga, isisu siya kubanjwa yingqele.

4. Iinzame zokudala indawo efanelekileyo yokulala. Lala xa ukukhanya ukumodareyitha, umbala ojikelezayo uthambile kangangoko kunokwenzeka; Ukungenisa umoya kodwa awukwazi ukuwuyeka uthi ngqo umoya; Kangangoko kunokwenzeka ukukhusela ukuphazamiseka kwengxolo, ukuzola, kuyanceda ukuphucula umgangatho wokulala; Gcina upholile kwiqondo lokushisa, igumbi lokulala lisezantsi kancinci linceda ukulala.

5. Khetha ixesha lokuzilolonga. Umthambo lelona xesha lifanelekileyo lokunceda ulale emva kwemini, yaye umthambo othe rhoqo unokuphucula umgangatho wokulala ebusuku.

6. Lala ngokuhlwa. Ukulala emini kunokukhokelela ekubeni ixesha lokulala ebusuku 'livinjwe'. Ixesha lokulala emini lilawulwa ngokungqongqo kwiyure, kwaye awukwazi ukulala emva kwentsimbi yesithathu emva kwemini kwakhona.

7. Thatha ishawa ngaphambi kokulala. Ukuhlamba okushushu ngaphambi kokulala kukunceda ukuba ukhulule izihlunu zakho, unokukwenza ulale ngcono.

8. Musa ukuxhomekeka kwiipilisi zokulala. Qinisekisa ukubonisana nodokotela wakho ngaphambi kokuba uthathe ipilisi yokulala, ndikucebisa ukuba uthathe iipilisi zokulala zingabi ngaphezu kweeveki ze-4.

9. Khetha iimveliso zokulala ezitofotofo. Ubuthongo obutofotofo, into yokuqala ekufuneka uyenzile, kukukhetha i-matte elungele eyabo i-mattes, ngenxa ye-mattes elungileyo ayipheleli nje ekuxhaseni ngokufanelekileyo uxinzelelo lomzimba, inokukhubaza ngexesha lokulala ngenxa yokujika okubangelwa kukungcangcazela.