Indlela Yokufumana Ulungele Ukulala Ebusuku Xa Unayo IBD

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Jonga Ukulala Ubusuku

Ulala njani? Uninzi lwethu mhlawumbi luza uphendule ukuba asifumani ukulala ngokwaneleyo , okanye ubuncinane ubuthongo obuhle. Abantwana, izifuyo, abatshatileyo, kunye nemicimbi yethu yempilo isithintela ukuba sithole inani elifanelekileyo lokuvala iso. Yintoni umntu ayenzayo? Ukujika kukho ininzi enokuyenza ukuze uzilungiselele ukulala ubusuku obuhle. Akunjalo nje ngokulula ukukhanyisa izibane nokubeka intloko yakho. Kufuneka uzilungiselele-umzimba kunye nengqondo-ukulala ngcono ebusuku. Musa ukudimazeka xa kuthatha ixesha ukuze ufikelele kwishedyuli engcono yokulala, akusiyo indawo ekuya kuyo njengokuba uhambo.

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Lungiselela Umzimba Wakho Ukuphumla

Into ebaluleke kakhulu into ongayenza ukuze uphucule ukuphumla kwakho ebusuku kukufumana isifo sakho sesibindi sokugula (IBD) ngokuphathwa kakuhle. Izibonakaliso neempawu ze-IBD ezinjengeentlungu, isifo sohudo, kunye nokukhupha ebusuku kunokugcina uvuke. Ukuba ne-IBD ithetha ukuba neempawu ngezikhathi ngezikhathi, kodwa ukunciphisa ixesha lakho lokumangalisa liza kubaluleka kwimpilo yakho kunye nokuphucula okungcono. Ezinye zezinto onokuzenza ukukunceda ukugcina i-IBD yakho ilawulwa kukubandakanya ukubona ugqirha wakho ngokukhawuleza xa iimpawu ziqala (okanye nangaphambili), ukubona ugqirha wakho rhoqo nangona ungenayo impawu, kwaye ugcina unyango lwakho. irejimeni (engabandakanya ukutya, amayeza, okanye amayeza ancedisayo kunye nezinye ).

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Lungiselela Ibhedi Lakho Ukuphumla

Umbhede wakho kufuneka ukhululekile kwaye kwindawo ngaphandle kweefestile kunye nezinye iindawo ezinokuba yingxaki (njengodonga olwabelwanayo kunye nesitya lokuhlambela). Umbhede wakho kufuneka ukhululekile kuwe, kunye ne-mattress, ama-sheets, imithwalo, kunye nezigubungelo zokulala. Ukuba kukho into engasebenzi (amakhredithi amakhanda, ukukhukhumeza umqubu), kufuneka uguqulwe.

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Lungiselela Igumbi lakho lokulala lokuphumla

Igumbi lakho lokulala kufuneka libe yindawo yokumema ubuthongo . Kumele kube yilapho ipholile kwaye ikhululekile kwimithombo yokukhanya. Vala iifestile kunye namakhethini okanye imfama. Gwema izixhobo zecomputer ezinezibane okanye iwashi ezikhanyayo. Ukuba kufuneka ube neTV okanye ikhompyutha ekamelweni lakho , zifihle emva kwefenitshala, okanye umnyama ube nezibane nge-tape yamandla.

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Lungisa Ingqondo Yakho Yokuphumla

Uninzi lwabantu alukwazi ukuphepha iingxaki, kodwa ukuze ulale, kunokufuneka ubeke iinkxalabo zakho ngaphandle kwexesha. Ukukhawulela ingxaki akuyi kuyixazulula, kwaye ukwenza kwakho izigqibo kuya kuba kubi emva kokulala ubusuku obuthathaka. Zinike imvume yokukhathazeka ngezinye iinkalo emini, kwaye uzimisele ukushiya ukhathazeka kwakho emnyango wokulala ukuze ulale ebusuku. Ukuba ufumana ukukhathazeka ngokugqithiseleyo nokulahlekelwa bubuthongo obuninzi , thetha ugqirha wakho. Abanye abantu abane-IBD bafumanisa ukuba iingcali zempilo yengqondo zinokubanceda bajamelane nesifo sabo.