Iingcebiso zokuKhusela ukuLoba ukulala nokuPhepha ngokukhawuleza
Siyazi ukuba ubuthongo bubalulekile kwimpilo kunye nenhlalakahle, kodwa kubaluleke kakhulu kwinkqubo yokuphilisa. Ngelishwa, siyazi nokuba izigulane ezininzi zokulala zifikelela kwizibhedlele zihlala zihluphekile. Enyanisweni, ukungabikho kokulala phakathi kwezigulane ezivunyelwe esibhedlele ngobusuku buyinkinga eqhelekileyo kunokuba abaninzi bacinga. Ngombulelo, ezinye izibhedlele zithatha inyathelo lokulwa nalo ngokunyamekela ngononophelo kunye nokunciphisa ukuhlolwa kokuhlwa.
Nangona kunjalo, ezo zinguqu aziyi kuphelisa ngokupheleleyo ingxaki.
Ngezantsi zikhona ezinye iingcebiso malunga nendlela yokuphucula ubuthongo bakho ngexesha lokuhlala esibhedlele.
Indlela Yokuphucula Ubuthongo Bakho Ngesikhathi Isibhedlele Hlala
Nangona iimeko zezibhedlele zihlolisisa imigaqo-nkqubo echaphazela kakubi umgangatho wobomi bokulala, zikhona ezinye izinto ongeke ukwazi ukuziphepha. Ukususela kwizibane ezikhanyayo ezikhanyayo ukuya kwingxolo yabanogqirha abaxakekileyo kunye nabahlengikazi kwimiphumo emibi yeziyobisi, isibhedlele asiyi kuba yindawo yokulala efanelekileyo.
Ngoko ukuba uyazi ukuba uya kuvunywa esibhedlele ngobusuku obubodwa , cwangcisa kwangaphambili ukuze uqinisekise ukuba umzimba wakho ufumana ukuphumla okusemgangathweni oyifunayo xa ulapho. Ukuba usebenzisa la macebiso alula ukuphucula ubuthongo bakho xa ufumana ukugula okanye inkqubo yonyango, unokufumana ukuba uphilisa ngokukhawuleza.
Yenze kube mnyama
Igumbi elimnyama liyakhuthaza umzimba wakho ukuba ulale ebuthongweni obunzima, kodwa izilwanyana kunye nezinye izibane kwindawo yokubhedlele eqhelekileyo zinika ukukhanya okukhulu ukuze uphumule kalula.
Fumana i-mask ebuthongo yokulala ngexesha lobusuku. Oku kuya kwandisa amathuba akho okufumana ubuthongo obunzulu, obubuyisela ukubuyisela ixesha lokuphulukisa.
Umsindo weMask
Amagumbi okubhedlele ayavuya, ngakumbi xa unomntu ohlala naye. Thola umdlali we-MP3 uze ulande enye ingxolo emhlophe (uhlobo lwenzantya ezwakala ngathi i-static kwaye ifake enye ingxolo) okanye uthenge i-earplugs elula kunye nokuyisebenzisa njengoko kuyimfuneko.
Unokufumanisa ukuba banceda ngokukhethekileyo ngemini xa iiholo zihlawulela kwaye ungathanda ukulala.
Fumana ukuKhanya
Ebudeni bemini, ingakumbi ekuseni, zama ukufumana ukukhanya kwendalo. Ukuba uhamba okanye usebenzise isitulo sabakhubazekile, phuma ngaphandle okanye kwifestile ukuba kunokwenzeka. Cela ukuba ikhethini ivule. Ukufumana ukukhanya kwemini kuya kunceda umzimba wakho wazi ixesha lemihla kwaye kulungele ukulawula i-hormone echaphazela ukulala ebusuku. Ukuba unokufumana umsebenzi osebenzayo, nangona uhamba nje mfutshane, kungcono.
Thetha kubasebenzi
Ngelixa ezininzi izibhedlele zenza utshintsho kwiinkqubo zobusuku, kusengumsebenzi omhle ukuxelela oongikazi bakho kunye noogqirha ukuba ufuna ukulala ebalulekileyo. Buza ukuba bakuphazamise njengamaxesha ambalwa ngokusemandleni akho ebusuku. Abaninzi baya kwenza oko banako ukukunceda ufumane ukulala kwakho phakathi kovavanyo oluyimfuneko.
Phola
Ingqondo yakho ayiyi kulala ubuthongo obukhulu xa ugxininiswe. Ukuba nje esesibhedlele kwaye kude nekhaya kunokuxinzeleleka ngokwaneleyo ukuphazamisa ubuthongo. Counter ukuba uxinzelelo ngokuhlala uxolo, uzama ukungakhathazeki, kwaye ukhumbuze ukuba usekukhuselekileyo kwindawo.
Imithombo:
Southwell, Mt, neG. Wistow. "Ukulala Kwizibhedlele Ngobusuku: Ngaba Izidingo Zezilweliso Ziza Kuhlanganiswa?" J Adv Nurs Journal of Advanced Nursing 21.6 (1995): 1101-109.