Unyango Lokulala Okubi

Qinisekisa ixesha lokulala, ulale ngexesha kwaye ubambelele kwiXesha lokuSebenza rhoqo kunye nexesha lokuphumla

Elona xesha lilungileyo lokulala ebantwini kufuneka libe yintsimbi yeshumi ebusuku. - 6 ekuseni, 9 p.m. - 5 a.m. kubantu abadala kunye ne-8 p.m. - 6am kubantwana. Ulutsha ngexesha lokukhula kufuneka lube ubuncinane iiyure ezisixhenxe ukuya kwezisibhozo zokulala.

Lungiselela ukulala

Kuphephe ukutya, ukusela iziselo ezikhuthazayo, imincili egqithisileyo yeemvakalelo, ukuzonwabisa okugqithisileyo kunye nencoko ngaphambi kokuba ulale ukuze uqinisekise isimo sengqondo esizinzile nesikhululekile.

Zama ukwenza indawo yokulala

Ixesha lokulala lifanele libe liphakathi, umbala ojikelezayo kufuneka ube mnene ngokusemandleni; ukungena komoya makungavumeli umoya ubhubhe ngokuthe ngqo; zama ukuthintela ukuphazamiseka kwengxolo, ukuzola kunceda kakhulu ukuphucula umgangatho wokulala; gcina ubushushu begumbi bupholile, ubushushu begumbi lokulala busezantsi kancinci ukunceda ukulala.

Ukukhetha Ixesha lokuzilolonga

Ukuzilolonga kwasemva kwemini lelona xesha lilungileyo lokunceda ulale, kwaye ukwenza umthambo rhoqo kunokuphucula umgangatho wokulala ebusuku.

Lala ngorhatya

Ukulala emini kunokukhokelela ekubeni "ukuswela" yokulala ebusuku. Ixesha lokulala ngexesha lemini lilawulwa ngokungqongqo kwiyure eli-1, kwaye ayikwazi ukulala emva kwe-3 ntambama.

Hlamba phambi kokuba ulale

Ukuhlamba okushushu ngaphambi kokuba ulale kunokukunceda ukuba ukhulule izihlunu zakho kwaye ulale ngcono.

Musa ' ungathembeli kwiipilisi

Ngaphambi kokuba uthathe iipilisi zokulala, qiniseka ukuba udibane nodokotela wakho kwaye ucebise ukuba ungathathi iipilisi zokulala ngaphezu kweeveki ezine.

Khetha iimveliso zokulala ezikhululekile

Into yokuqala yokulala obutofotofo kukuzikhethela i-mattress elungileyo, kuba i-mattress elungileyo ayinakukwazi ukuxhasa kuphela umzimba ''s pressure, kodwa iphinde ithintele ukungcangcazela okubangelwa kukujika ebuthongweni.