Ukulala akukuhle ukukwenza efektri kamatilasi?

Ukulala akukuhle ukukwenza efektri kamatilasi?

1. Qinisekisa ukuthi isikhathi sokulala, ukulala ngesikhathi, unamathele esikhathini sokulala esivamile kanye nesikhathi sokukhuphuka: indoda kufanele ilale kahle kakhulu ngu-10 PM - ngehora lesi-6 ekuseni, ngaphambi kwesikhathi kancane kwasebekhulile i-9 PM - i-5 o 'clock ekuseni, izingane ze-8 PM - 6 o 'clock ekuseni. Ngesikhathi ekuthuthukisweni kwentsha ukuqinisekisa ukuthi okungenani amahora ayisikhombisa kuya kwayisishiyagalombili okulala.

2. Ukulungele ukulala, gwema ukudla ngaphambi kokulala, iziphuzo ezivusa amadlingozi, injabulo ngokweqile kwemizwelo, ukuzijabulisa nenkulumo, yesimo sokuqinisekisa ukubushelelezi nokunethezeka.

3. Naka isikhundla: walala like umnsalo umphumela muhle, kuya kwesokudla amanga umthwalo lighter. Ucwaningo luye lwabonisa ukuthi 'ukulala njengomnsalo' kunganciphisa kahle amandla aphakathi emzimbeni womuntu. Ngenxa yabaningi ohlangothini lwesobunxele lomzimba, inhliziyo yomuntu ohlangothini lwesokudla ingakwazi ukukhulula ukucindezeleka enhliziyweni, zombili izandla ngesikhathi esisodwa ngangokunokwenzeka ungayifaki enhliziyweni, eduze ukuze ugweme ukuvuswa amaphupho amabi. Ngaphezu kwalokho musa curl up ukulala noma ukuvula umlomo, ukulala in a ikhava Quilt ubuso bakho kuyokwenza abantu ukuphefumula ubunzima umatilasi ifektri, kwaholela ukuntuleka komoya-mpilo emzimbeni; Ukuphefumula komlomo emoyeni obandayo nothuli kuzolimaza amaphaphu, isisu sizobanjwa amakhaza.

4. Imizamo yokudala indawo efanelekile yokulala. Lala lapho ukukhanya kuya kokumaphakathi, umbala wendawo ezungezile uthambile ngangokunokwenzeka; Ukungenisa umoya kodwa awukwazi ukuvumela umoya uqonde; Ngangokunokwenzeka ukuvimbela ukuphazamiseka komsindo, ukuthula, kuyasiza ukuthuthukisa izinga lokulala; Gcina kupholile ekamelweni lokushisa, izinga lokushisa lokulala liphansi kancane lisiza ukulala.

5. Khetha isikhathi sokuzivocavoca. Ukuzivocavoca isikhathi esingcono kakhulu sokusiza ukulala ntambama, futhi ukuvivinya umzimba njalo kungathuthukisa izinga lokulala ebusuku.

6. Lala kusihlwa. Ukulala emini kungase kuholele ekutheni isikhathi sokulala ebusuku 'sincishwe'. Isikhathi sokulala sasemini silawulwa ngokuqinile phakathi nehora, futhi angikwazi ukulala ngemva kwehora lesithathu ntambama futhi.

7. Geza ngaphambi kokulala. Ukugeza okushisayo ngaphambi kokulala kukusiza ukuthi ukhulule imisipha yakho, kungakwenza ulale kangcono.

8. Ungathembeli kumaphilisi okulala. Qinisekisa ukuthi uthintana nodokotela wakho ngaphambi kokuthatha iphilisi lokulala, ngiphakamisa ukuthi uphuze amaphilisi okulala angabi ngaphezu kwamaviki angu-4.

9. Khetha imikhiqizo yokulala enethezekile. Ukulala okunethezekile, into yokuqala okufanele uyenze, ukukhetha i-mattess efanelekayo, ngenxa ye-mattess enhle ayikwazi nje ukusekela ngempumelelo ingcindezi yomzimba, futhi ingaphazamisa ngesikhathi sokulala ngoba ukujika okubangelwa ukudlidliza.