Ukuphumla yinjongo yezona zigulane xa zisesibhedlele. Kubonakala kunengqiqo ukuba xa ugula okanye ulimele ukuba ubuthongo bubaluleke ngakumbi-kwaye ke. Kunzima kakhulu ukufumana ngexesha lokuhlala esibhedlele.
Kutheni Kuthe Ukulala Kunzima Esibhedlele?
Uhlobo lwesibhedlele lungenza ubuthongo bunzima kakhulu. Ulala embhedeni ongeyakho uqobo uzama ukulala nomlotho ongeyakho.
Ngokuqinisekileyo unokuzisa umququ wakho kunye neengubo ukuba uthanda, kodwa inyaniso ihleli ukuba ulala embhedeni ongesiye uhlala ekhaya. Izibilini zokulala zisoloko ziba nzima ukulala, njengoko iibhedlele zesibhedlele zenzelwe isigulane ukuba silale emhlane.
Izibhedlele zivulekile iiyure ezingama-24 ngosuku, iintsuku ezi-7 ngeveki. Oko kuthetha ukuba izinto zihamba yonke imini nobusuku bonke, izibhedlele zixakeke kakhulu kwindawo. Ngoko xa uzama ukuthatha i-nap ebudeni bemihla uya kuveva amazwi e-hall, abasebenzi bahlambulula igumbi lakho okanye omnye umabonwakude ngesigulane ngenxa yezinga eliphezulu. Izibhedlele zizele ingxolo. Kukho iipilisi kunye neempompo ze-IV iimpompo, izilwanyana kunye nezinye izixhobo. Kukho iibhedi ezijikelezayo kwiindawo zokuhlala kunye neziphakamiso zokukhupha.
Emva koko kukho unyameko owamkelayo, okuyimfuneko kodwa uya kuphazamisa ubuthongo bakho.
IiLebhu zidlalwa phakathi kobusuku, oku kuthetha ukuba uya kuvuswa ngo-3 okanye ngo-4 ekuseni ukuba utyongwe igazi . Izimpawu zeVitali zithatyathwa rhoqo ngokumalunga nemizuzu elineshumi elinesihlanu ukuba isigulane asizinzile okanye sinenkinga, imiqondiso ebalulekileyo yehora iyimilinganiselo kwiinkampani zokunyamekela. Ukuba isigulane sisigxina, banokuba nethamsanqa ngokwaneleyo ukuba babe neempawu ezibalulekileyo ezithathwe rhoqo kwiiyure ezine ukuya kwii-8, kodwa zisenokubangela iziphazamiso zokulala.
Amachiza angabangela nokuba ubuthongo. I-Steroids, ezinikezelwa kwizigulane ezininzi ezibhedlele, zingabangela ubundlobongela kunye nokuzikhukhumeza, nangona ziphelile.
Izixhobo ezisetyenziswe esibhedlele, ezifana ne-IV kunye nokubeka esweni intliziyo, zinokubangela ukuba kunzima ukulala. Ukuhambela nokuguquka kuyinkinga kakhulu xa kuthengiswa kumpompo we-IV okanye ukhonjiswe kwiifoni.
Iingcebiso ezili-15 Ukulungela ukulala esibhedlele
- Yenza umququ wakho kunye neengubo. Ukuba unokwakho malunga nokulala okanye umlotha wakho, ukuza kwakho kungakhohlisa ngokuphawulekayo umgangatho wobuthongo. Ukuba uthabatha umlotha wehlala ehotele, yenza okufanayo ukuhlala esibhedlele. Ukupakishwa kwesihlala esibhedlele esichusekileyo kunokukwenza umehluko omkhulu kwinduduzo yakho.
- Cela amayeza ukuba akuncede ulale. Amanye amayeza, afana ne-Ambien, anceda abantu balele ngokukhawuleza, oku kunokuba luncedo kakhulu. Ukuba uthatha imithi yokulala ekhaya makaqiniseke ukuba uyichaza iqela lakho lokunyamekela, njengoko banako ukulifaka kwisiyeza sakho.
- Buza amayeza anokukunceda uhlale ulele. Ukuba unenkinga yokuhlala ulele, okanye awukwazi ukubuyela ekulala emva kokuvusa phakathi kobusuku, cela into enokukunceda. Ngaphezulu kwimiyeza ye-counter efana ne-Unisom ne-Benadryl isetyenziswa rhoqo kule njongo.
- Hlalani niphapheme emini kwaye nilale kuphela ebusuku. Gwema ukuthatha i-naps ukuze ulungele ukulala ubusuku xa kufika ixesha. Ukuba ukhathele, ngeendlela zonke, ulala, kodwa ubuthongo obuninzi emini kunokuthi ukulala kakuhle ebusuku.
- Vala umnyango kwigumbi lakho. Ngaphandle kokuba isiguli singekho kwi- ICU , ukuvala umnyango akuyiyo ingxaki kwaye kunokunciphisa ngokukhawuleza ingxolo evela ezindlini nakwamanye amagumbi.
- Sebenzisa i-earplugs. Ukuba ukuvala umnyango wakho akwanele, ukugqoka i-earplugs ingaba yinto oyifunayo ukukhawuleza isandi esibhedlele esibhedlele kwaye ufumane ubuthongo obufanelekile.
- Sebenzisa imaski yokulala. Into enokuyigubungela amehlo izakusebenza ezimangalisayo ukuba ukukhanya okuvela kwindlovu okanye ngaphandle kwefestile kwenza kube nzima ukulala.
- Musa ukutyelela iindwendwe ngokuhlwa / ekuseni. Ukuba unenkathazo ekugqibeleni xa unenkampani, qiniseka ukuba unayo inkampani xa uzama ukulala. Abanye abantu bayathuthuzelwa ngobomi babahlobo kunye nosapho, abanye bakuthola kunzima ukulala nabaphulaphuli.
- Sebenzisa ingxolo emhlophe. Ukuba usenzima nengxolo, ezininzi ii-smartphones zinikeza izicelo zentsimbi ekhululekile ezinokuncedisa ukubetha izandi zesibhedlele. Abanye bakhetha ukusebenzisa umabonwakude, umculo okanye umqhubi ukuba abulale izandi zangaphandle. Uninzi lwezibhedlele ziza kunika umdlalo ngononophelo kule njongo, ingakumbi ukuba kuthetha ukuba uziva uphumule kwaye ukhawuleza.
- Lungisa iqondo lokushisa. Ukuthetha ngabalandeli, umqhubi unokuba yindlela enkulu yokulawula ukushisa kwegumbi lakho. Uninzi lwezibonelelo ezitsha zinika ulawulo lokushisa kumagumbi ngamnye, ngoko uyaqiniseka ukuba ulungelelanise ukushisa okuthandayo. Izibhedlele ezininzi zisezantsi, oku kusebenza kakuhle kwizigulane kuba kulula ukufaka ingubo okanye ezimbini kunokugqithisa kwaye ulinde igumbi lokupholisa.
- Gqoka iimpahla eziphathekayo. Ukuba umongikazi akachasani, gqoka iimpajama zakho ezintle endaweni yesibhedlele esibhedlele esibhedlele esinikezelweyo. Akuyena wonke umntu oya kuvunyelwa ukuba anxibe iingubo zakhe, kodwa ukuba unako, kuyindlela enhle yokuphucula. Qinisekisa ukuba unxibe iingubo ezingavumelekile, iimpahla ezingavamile, ezifana neepjama.
- Gwema i caffeine. Awuyi kusela ikhofi ngaphambi kokulala ekhaya, ke qiniseka ukuba ugweba i-caffeine kwiiyure ezingama-4 ukuya kwe-6 ngaphambi kokulala ngexesha esibhedlele.
- Buza amayeza anokugcina uphapheme ukuze uhlaziywe. Amanye amayeza angeke akwazi ukunikezwa ngexesha elithile, kodwa ezinye ziya. Ukuba unikwe i-steroid yemihla ngemihla kwaye ikugcina uphapheme ebusuku, unokucela ukuba unikezwe kusasa ukwenzela ukuba iziphumo ezikhuthazayo ziza kuphelelwa ixesha lokulala.
- Buza amayeza enhlungu ngexesha lokulala. Ukuba ubuhlungu bukugcina ekulaleni, cela umlinganiselo wezonyango eziza kunikwa ngexesha lokulala, mhlawumbi into ehlala ihlala ixesha elide.
- Cela igumbi labucala. Izibhedlele ezininzi ziye zaguqula kuwo onke amagumbi abucala, kodwa ezinye zineendawo apho izigulane kulindeleke ukuba zibe kunye nomntu ohlala naye. Ukuba unamathele nge roomie othanda i-tv ephakamileyo, kodwa kungabi nakwizwi elikhulu ngokukhawuleza ukugubungela okanye ukuxoxa ngefowuni ngo-2 ekuseni, ungesabi ukubuza malunga nokufumaneka komntu oqinileyo okanye kwigumbi labucala.
Umthombo:
Ukulala Ucoceko: Iingcebiso kunye Nezobugcisa. Foundation National Foundation.