Futhi imikhuba eminingana emikhulu emibi yekhwalithi yokulala

1. Okokuqala ngaphambi kokulala akufanele uphuze ikhofi, itiye, iziphuzo ezinamandla kakhulu, njll. Ngenxa yokuthi iningi lazo liqukethe i-caffeine, okuwuhlobo oluthile lwezinto ezingaba ne-diuretic, umphumela oqabulayo, uphuze kusihlwa, ngeke neze ulale kahle ebusuku.

2. Umcamelo uthambile kakhulu noma uphakeme kakhulu kuzothinta ukulala. Ukugoba okujwayelekile komcamelo kuphezulu kakhulu kuzoshintsha umgogodla, kubangele ukukhathala kwemisipha, ukulimala, ukungakwazi ukuphefumula, njll. , kubangele ukuqina kwentamo okukhulu.

3. Ukulala akukuhle. Abantu abaningi banomkhuba wokulala ku-quilt, kwenza ukujikeleza komoya, i-quilt inciphise umoya-mpilo kanye ne-carbon dioxide iyanda. Yiba nomkhuba wokuthi abantu bavuke ekuseni ijwabu leso, ngokuvamile libuhlungu yonke indawo.

4. Kufeni noma kuvula umoya ukuze ulale. Lapho ulele lapho umzimba uzokwehla, izinga lokushisa lomzimba womuntu nalo. Ukwehla okuhambisanayo, uma izinga lokushisa lasendlini liphansi kakhulu, nokujikeleza komoya, imvelo nayo ayikwazi ukuthuthuka, abantu bayoba nokucinana kwamakhala, isiyezi, ukuthimula, ukuntuleka kwamandla nezinye izimpawu.

5. Ukulala akulungile futhi ukuphefumula ngomlomo. Ukuphefumula komlomo ngenkathi ulele, uvuka ngakusasa uyokoma futhi futhi hhayi impilo, umlomo ulale ikakhulukazi ngenxa yamafutha omzimba, noma ama-polyps akhala, i-pharyngitis, njengesifo, udinga ukuya esibhedlela ukuyohlolwa.

6. Ngaphambi kokulala akufanele uthukuthele. Ngaphambi kokulala uthukuthele, kuzoholela ngokuqondile ekwehleni kwekhwalithi yokulala ebusuku futhi kuthinte isimo sosuku.

7. Isikhathi sokulala asisihle yidla usuthe kakhulu. Amathumbu kanye nesisu somuntu kuwukuphumula ebusuku, futhi abantu balele phansi ukuze balale, ukulala akulungile ekugayeni kanye nokumuncwa kokudla, ngakho ngemva kwesidlo sasemini, endaweni efanele yokuhamba, ungalali ngokuqondile.