I-Advice Sense Advice for Better Sleep
Iintsholongwane zisoloko zixhomekeke kwiingcinezelo ezifanayo njengabantu abadala abangaphazamisa ubuthongo babo, ngoko kubalulekile ukuba silandele iingcebiso ezilula zokuphucula ubuthongo obutsha. Fumanisa ezinye iingcebiso zokuphucula ubuthongo obutsha kunye nokuxazulula ukungazinzi ngokusebenzisa ingcebiso engqiqo malunga nemikhwa.
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Gcina iShedyuli yokulala rhoqo.Kuzama ukuhlala emva kwexesha okanye ukulala, kodwa njengabantu abadala , kubalulekile ukugcina ixesha lokulala. Ngokuvuka nokulala ngexesha elifanayo yonke imihla, nangempelaveki, sibeka imeko yethu umzimba ukuba siyazi ixesha lokulala. Qala ngokulungisa ixesha lakho lokumisa endaweni kwaye ufumane imizuzu eyi-15 ukuya kwe-30 yokukhanya kwelanga ekuphumeni. Yiya kulala xa uziva ulele, nokuba uthetha ukuhlala emva kancinci, ukuphepha ukulala.
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Igumbi lokulala kufuneka libe yindawo yokulala.Ubomi bethu buzaliswe ngokukhuthaza ama-electronics, kodwa oku kufuneka kususwe kwigumbi lokulala. Iithelevishini , iinkqubo zokudlala, iikhomputha, iifowuni, abadlali beemidlalo eziphathekayo kunye nezinye izixhobo akufanele zisetyenziswe kwigumbi lokulala. Ingxolo kunye nokukhanya kwesikrini kunokuvuselela ubuchopho bethu kwaye sihlale siphapheme. Igumbi lokulala kufuneka lihlale lizolile, limnyama, lipholile kwaye likhululekile ukwenzela ukukhuthaza ubuthongo. Kungcono ukuba usebenzise indawo kuphela yokulala.
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Thatha ixesha elilodwa ubusuku bonke ukuya kwi-Wind Down.Ukuchitha ixesha elifutshane ukuphumla ngaphambi kokuba ulala uphucule ukulala. Ukuphuhlisa izithethe zokulala zokulala ukwenza imizuzu eyi-15 ngaphambi kokulala. Ezi ziquka ukufunda, ukuphulaphula umculo ophumayo, ukubukela i-movie eyintandokazi, okanye ukuthatha ibhola elihle. Eli thuba lokukhupha liza kukulungiselela ukulala.
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Ukunyamekela Ngokuzivocavoca, Ukutya, kunye Nokusetyenziswa Kokulala-Ukuphazamisa Izinto.Ukuzivocavoca ingaba yindlela enhle yokuhlala ngokuma kwaye ube nempilo, kodwa kufuneka ikhutshwe kwiiyure ezine ngaphambi kokulala. Ngaphandle koko, kunokukwenza ukuba uqaphele ukuba uhambe ulale. Ngokufanayo, ukuhlwa kwangokuhlwa kunokuphazamisa ubuthongo kwaye kunokubangela ukusila . Ngoko ke, isidlo sakusihlwa okanye ukutya okutyiwayo kufanele kwenzeke ngokukhawuleza ngexesha elifanayo ngosuku ngalunye kwaye mhlawumbi iiyure ngaphambi kokulala.
Ngaphezu koko, intsha kufuneka ihlale ikhefine ngokuhlwa. Oku kuthetha ukungasebenzisi ukutya ezifana ne-soda pop, itiye, ikhofi kunye necolethi. I-caffeine isebenza njengento evuselelayo kwaye iya kukugcina uphapheme. I-Nicotine kunye notywala kunokunqanda ukulala kunye nangenxa yeminye imiphumo emibi yezempilo kufuneka igwenywe ngokupheleleyo.
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Yenza Ubuthongo Ubaluleke Kakhulu kwaye Ukuba Kukho Iingxaki, Fumana Uncedo.Mhlawumbi into ebaluleke kakhulu enokuyenza kukuba uqaphele ukuba ubuthongo obubaluleke kangakanani kwimpilo yakho. Kulula ukunciphisa ubuthongo ukwenza izinto esiyithandayo, kodwa oku kunokuba nemiphumo emibi kakhulu. Umzekelo, ukulahleka kokulala kudibaniswa nokuzuza ubunzima . Kukho iingxaki ezithile zokulala ezingabonakala kuqala kwiminyaka yeshumi elivisayo, njenge- apnea yokulala , i- narcolepsy , kunye neengxaki ze- circadian . Ukuba unenkathazo yokulala ebusuku, okanye ukhathala kakhulu emini, kubalulekile ukufumana uncedo oluvela kwizonyango zonyango ezifana nodokotela wakho.