Ukukhanya nokukhuthazwa Kwangathi iNgqungquthela ilale kwaye iholele ekudideni
Ukuba unjengabantu abaninzi, into yokugqibela ubheka phambi kokuba ulale (kwaye into yokuqala oyibona ekuvuseleleni) ingaba ifowuni yakho. Oku kunokuchaphazela njani ukukwazi ukulala kwakho kunye negalelo lokulala ? Ngaba ufanele ulale nefowuni yakho kwigumbi lokulala? Ziziphi iziphumo ezinobungozi zokugcina ifowuni kufuphi nawe embhedeni? Cinga ukuba ukulala eduze kwefowuni kunokuchaphazela njani ukukwazi ukulala, kwaye utshintsho olwenzayo ngokububusuku kukunceda ulale ngokubhetele.
Iifowuni zanamhlanje zihluke njani kwi-Impact Sleeping
Iifowuni ziye zajikeleza ukususela ngo-Alexander Graham Bell wasungula umnxeba wokuqala ngo-1876. Kuphela kwiminyaka emininzi edlulileyo ukuba kukho utshintsho olukhulu, kokubili emsebenzini kunye nendima ebomini bethu. Akusekho nje indlela yokuthetha nomntu ekude, iifowuni zanamhlanje zinendima ezahlukahlukeneyo.
Ifowuni, iseli, okanye ii-smart phones ngoku zidibene ngokugcwele kwimpilo yethu yemihla ngemihla. Ezi zimangalo zeteknoloji zisebenza njengeekhomputha zeekhompyutheni. Ngabo, sinokwenza imisebenzi emininzi eyimfuneko yokuphila kwanamhlanje. Kunokwenzeka ukuba wenze ifowuni, uthumele imiyalezo yombhalo, ubeke imephu kwindlela, uphawule i-intanethi, uphendule kwi-imeyile, kwaye udibanisane ngeendaba zentlalo njenge-Facebook kunye ne-Twitter. Singakwazi ukudlala imidlalo kwaye sisebenzise iinkqubo ukwenza imisebenzi emangalisayo. Akufanele kusimangalise ukuba le mi sebenzi inokukwazi ukuhlawula ukulala kwethu.
Ininzi yale mi sebenzi inokubangela umnqweno wokunyanzela ukuqhubeka uhlaziya, uhlola, uphendula, ufunda, uproqa, uthumela, ucofa okanye udlala. Kuziva kulungile kwaye kunethuba elingenamkhawulo lokuvuselela okongeziweyo. Kungenokuba nzima ukuma nokubeka ifowuni kude. Oku kuphela kunokukhokelela ekulibazisekeni ngexesha lokulala nokunciphisa ixesha lokulala.
Oku kunokuba negalelo lokulala ukulahlwa ukuba iiyure ezifunekayo zokulala ukuziva ziphumle azifumaneki. Ukongeza, ukuvuselela kungenza kube nzima ukuvala kwaye ulale. Ingqondo inokuba yinto evuyisayo okanye isebenze.
Ukongeza, ukukhanya kwifowuni, ithebhulethi, okanye izikrini zekhompyutheni kunokuchaphazela amandla okulala. Amanani amancinane okukhanya okubonakalayo avela kwizikrini angabangela ukulibaziseka kwisigqi se- circadian . Oku kunokuba nefuthe ngokukodwa kwiibhokhwe zasebusuku ngesigaba sokulala esibambezelekayo ngokwemvelo. Ukuba ukukhanya kwelanga akufumananga ukulwa nale miphumo, ukulala nokulala ubuthongo kungabangela.
Iipilisi zokugcina ifowuni kwigumbi lokulala
Kukho izizathu ezithile zokuba ufuna ukugcina ifowuni yakho ngaphandle kwekamelo lakho lokulala. Ngokuqinisekileyo oku kwenza kube lula ukukhusela ukusebenzisa ixesha elide xa kufuneka uguqulwe ukulala. Kwakhona kuvimbela ukukhangela ngokunyanzela ukuba uvuke ebusuku. Ukuba uvuka kwaye ufunde into ephazamisayo, kunokuba nzima ukuba ulale. Kukho ezinye iingozi zokuqwalasela kwakhona.
Iifowuni zenzelwe ukuphendula impendulo yakho. Kukho iindandatho, izilumkiso, i-alamu, okanye izibane ezibamba ingqalelo. Oku luncedo xa uphaphekile, kodwa unenkathazo ebusuku. Oku kunokuvusa ukuvuswa.
Ukuba sele usele ulele, kodwa ukhohlwa ukubeka ifowuni yakho kwimodi yendibano okanye kwimodi yendiza, imiyalezo engathethiyo okanye iifowuni inokuvusa. Oku kunokuqhekeza umgangatho wobuthongo. Kungakuvusa kwakhona ngokwaneleyo ukuphendula impendulo, ngaphandle kokukhupha ngokuzeleyo, kubangele intetho engekhoyo okanye ukulala ngokuthumela imiyalezo .
Abanye abantu bavakalisa ukuxhalaba malunga neempembelelo zamasimandla ezinomngcipheko weengxaki zempilo. Ezi nkxalabo zibandakanya ubungozi obuninzi beengcambu zeengqondo (ikakhulukazi ecaleni kwentloko apho ifowuni igcinwe khona) okanye iimpembelelo zokuzala (ikakhulukazi kumadoda, anesitho sangaphandle kunye nasobala).
I-World Health Organisation yanikezela isilumkiso sokuba izixhobo zinokuthi zenze i-carcinogenki ngo-2011, nangona kungekho uphando olubonisa loo mbutho. Nangona kunjalo, isilumkiso singasichazela ukunciphisa ukuvezwa ngokuphelisa ubukho beefowuni ukusuka kumagumbi okulala.
Iinguqu zokwenza ukuphucula ubusuku bokulala
Kucacile ukuba iifowuni zinokuphazamisa ukukwazi ukulala. Ukuba unokulala, okanye nje ungafumani ukulala ngokwaneleyo, le yinguqu elula enokukunceda. Cinga ngendlela yakho ifowuni inokuchaphazela ngayo indawo yakho yokulala kwaye ucinge ngolu tshintsho olulandelayo:
Beka ifowuni ukuba ihlawulwe ekhitshini. Vumela ukuba ulale ngaphandle kwefowuni yakho. Ukuba kukho imeko engxamisekileyo, uya kufunda malunga nayo ekuseni. Ngokususa ifowuni ukusuka kwigumbi lokulala, kwaye uyibeke kwelinye igumbi efana nekhitshi, kunokwenzeka ukunciphisa impembelelo yakho ebuthongweni bakho.
Thola iwashi ye-alamu endaweni yokusebenzisa i-alamu yakho yefowuni . Nangona iifowuni zinokukwenza okuninzi, ngamanye amaxesha ukurhweba kwe-intrusion ukulungelelana akufanelekanga. Thenga iwashi ye-alamu engabizi ukuba ufuna ukuvuka ekuseni. Yibeke phantsi kwigumbi kwaye uyibeke ngexesha omele uvuke ngalo. Ngangoko kunokwenzeka, musa ukujonga iwashi okanye ukhangele ixesha ebusuku. Ukuba ufanele usebenzise ifowuni yakho njenge-alarm clock (mhlawumbi xa uhamba), uyibeke kwimodi yendiza ukuze unciphise ukuphazamiseka kwaye uyibeke ngaphandle.
Cima i-apps-tracking apps . Abanye abantu basebenzisa iifowuni zabo njengendlela yokulandelela ubuthongo kunye neemeko zayo kunye neenkqubo ezahlukeneyo okanye ubugcisa obunxibayo. Ukuchaneka kokuhamba ngokuhambelana nokuvuvukala nokusalalisa ukulala kukhankanya kakhulu. Ukongezelela, akukho sizathu sokubhala ngokucophelela yonke intshukumo (okanye evuselela ukuvuselela) ebusuku. Kusenokuphazamisa ukulala ngaphezu kokulala.
Londoloza ummandla wesikhokelo kunye nokunciphisa ukukhanya ebusuku . Zama ukukhusela iholide yokugqibela (okanye ezimbini) ngaphambi kokulala ngexesha lakho lokuphumla nokulungiselela ukulala. Jabulela ixesha elithile lokuchitha ukufunda, ukubukela umabonwakude okanye i-movie, okanye ukuphulaphula umculo. Ukunciphisa ukukhanya kwamehlo akho ekukhanyeni ngqo. Njengoko unako, tshintsha naziphi na izikrini zokuvala kwimodi yasebusuku (ukunciphisa ukukhanya okwesibhakabhaka). Ukuba ukhathazekile ngokukhanya ebusuku, qwa lasela ukucima nje ngangokunokwenzeka.
Ukuphucula indawo yokulala . Cinga ngezinye iindlela onokunyusa ngayo igumbi lakho lokulala ukuze ube yindawo yokulala yokulala. Yiya kulala xa uziva ulele. Ukuba uvuke ixesha elide ngaphezu kwemizuzu engama-20 ebusuku, vuka uphinde wenze into ephumayo uze ubuyele xa uziva ulele. Ukuba uvuka ekuseni, usenokuvuka kwaye uqale usuku lwakho kusasa. Gcina umbhede njengendawo yokulala kunye nesondo kuphela. Ngokwenza olu tshintsho, uya kuphucula umbutho webhedi njengendawo yokulala.
ILizwi
Zama okusemandleni akho ukubeka iteknoloji endaweni yayo. Ezi zixhobo zenzelwe ukuphucula ubomi bethu, kodwa ziyakwazi ukuzingela ukuba zingenakulinganiswa. Zibophezele ukususa ifowuni ukusuka kwigumbi lakho lokulala. Olu tshintsho oluncinci lunokukunceda ukwandise ubuchule bakho bokulala kwaye uqinisekise ukuba ulala ngokwaneleyo ukuziva uphumle. Ukuba unenkinga yokulala ebuthakathaka, fika kwi-specialist ye-board certified certified to get the help you need. Ukulala okungapheliyo okungapheliyo kunokusombulula ngempumelelo ngonyango yokuziphatha ngokungazinzi (CBTI), unyango oluvame ukuvelisa inzuzo kwiiveki ezili-6.
> Imithombo:
> "Amacandelo okomnyuzi kunye nempilo yoluntu: ii-fowuni." Umbutho WezeMpilo Wehlabathi .
> Hochfelder, D. "Alexander Graham Bell." Encyclopaedia Britannica.