Umgangatho wokulala uphuthukisa, ukusalalisa kunciphisa njengoko ukulala ubuthongo kukhula
Ukungazinzanga kubonakala ubunzima bokuwa okanye ukubuyela ekulaleni. Njengoko kuqhubeka, ixesha elithile elichithwa elele embhedeni lichithe livuke. Kunokuba luncedo ukuqonda iingxaki zokulala ngokuhlola ukusebenza kobuthongo. Lo mlinganiselo ungaphinda uthathe utshintsho kwimikhuba yokulala engakwandisa ubunzulu kunye nomgangatho wobuthongo. Funda indlela yokuphucula ubuthongo ngokusebenzisa inkcazo nokubala kokusebenza ngokulala.
Iyintoni Ingcaciso kunye nokubalwa kobuthongo bokulala?
Ubuthongo bokulala bubungakanani besikhathi esipheleleyo sokulala (ixesha lokulala ixesha elipheleleyo) ngobusuku xa kuthelekiswa nesixa-mali esichithwa ebhedini. Umzekelo, ukuba umntu uchitha iiyure eziyi-8 embhedeni ngobusuku obunikwe, kodwa kuphela elele kwiibhozo ezine, ezo zinto ziza kulala ngama-50% (ezine ezahlula ezisibhozo ziphindwe ngama-100 ekhulwini). Njengomnye umzekelo, ibhinqa elilele ezintandathu kwiiyure eziyi-8 ezichithelwa ebhedini ziza kuba nokulala ngokwaneleyo kwe-75% (ezithandathu zahlula ezisibhozo zanda ngamaphesenti angama-100).
Ukuba umntu uchitha ubuninzi bexesha apho balele embhedeni balele, kunokuba babonwa njengobuthongo obuhle (okanye ukuba neendlela eziphezulu zokulala). Nangona kunjalo, ukuba umntu uchitha ixesha elipheleleyo lihlala ephapheme, kunokuba oko kungabonakali ukuba ubuthongo obuhle (okanye umntu unobungozi obukhulu bokulala).
Ubuthongo obuhle bukhokelela ebuthongweni obunzulu bekhwalithi ephezulu kunye neziphazamiso ezimbalwa. Kungabangela ukuvakalelwa kwamandla kwaye uphumule kakuhle, ngelixa ubuthongo obungafaneleki lunokubangela ukuba uzive ukhathele kwaye ungaphumeli. Ukuze kufezekiswe kakuhle ukulala kakuhle, kuyacetyiswa ukuba ixesha elingaphezulu kufuneka lingasetyenziselwa ukulala.
Intsimi yeendlela zokulala ezahlukeneyo zeeRhafu
Ukuphumelela kokulala kwe-85% okanye ngaphezulu kuthathwa njengesiqhelo, ngelixa usebenze ubuthongo kwindawo ephakamileyo ngaphezu kwe-90% kuthathwa njengento enhle. Ukuphumelela kokulala kwe-85% kuthathwa njengelihlwempu, kwaye luphawu lokuba umntu ufuna ukulala ngokufanelekileyo. Ukuqhawula ngokuqhelekileyo kukhokelela ekusebenziseni ubuthongo obunama-75% okanye ngaphantsi. Xa ukulala kakuhle kufikelela kwi-100%, kunokubonisa ukuba umntu akafumani iiyure ezanele zokulala ngenxa yexesha elaneleyo ebhedini ukuhlangabezana neemfuno zabo zokulala .
Iindlela zokuphucula ukulala ngokufanelekileyo
Kukho iindlela ezininzi zokuphucula ubuchule bokulala. Zininzi zezi ngcebiso zingabandakanywa kwiingcebiso ezisisiseko zokuphucula ubuthongo (okubizwa ngokuba ngumntu olala ubuthongo ) okanye njengenxalenye yonyango olulungileyo olubizwa ngokuba yi- ctnitive treatment for sleepiness (CBTI) .
Yakha i-Sleep Sanctuary
Into yokuqala yokwenza ukuphucula ukulala ubulungiseleli kukugcina indawo yokulala nokulala njengendawo yokulala. Oku kungaquka ukuphelisa zonke izinto eziphazamisayo xa ulala. Akufanele kubekho umabonwakude kwaye akukho mculo odlala. Ukuba ujwayele ukuba nomabonwakude okanye umculo, kufuneka usebenze ukuphula loo migaqo uze ulale ebumnyameni obumnyama, obumnyama noxolo.
Zonke izibane mazibe zikhulile, ngokukhawuleza zikhanyayo, zikhanyise okanye zikhanyise ngakumbi. Iifowuni zefowuni akufanele zijongwe ebhedini, njengoko izibane zesikrini zingasebenza ukuvuselela ingqondo kwaye zihlale ziphaphile. Izandi ezinokwenzeka zefowuni kufuneka kwakhona zitshintshwe, kwaye okukhethwa kukho kukushiya ifowuni ukuba ihlawulwe kwelinye igumbi (njengekhitshi).
Ukuphucula uMbutho phakathi kweBhedlele nokulala
Ibhedi ayifanele isetyenziswe kwimisebenzi ngaphandle kokulala okanye ngesondo. Oku kuya kunceda ekuphuculeni ubuchule bokulala. Ukuthatha inxaxheba kwimisebenzi ngaphandle kokulala embhedeni, njengokufunda incwadi okanye ukubukela iTV, kukuqeqesha ukuba udibanise umbhede kunye nemisebenzi yesikhathi esiphaphazamisayo.
Ukulala uphapheme kwaye ufunde iiyure ezingama-2 zongeza kwixesha elipheleleyo ebhedini, kuncitshiswe kakhulu ubuchule bokulala ubalwa. Umbhede kufuneka udibaniswe nokulala okanye ukulala ubuthongo kuphela, kwaye ngoko yonke iminye imisebenzi kufuneka isuswe ebhedeni.
Qaphela ukukhutshwa kweStimulus kwaye Vuka Ukuba uVukani
Ngokwemigaqo yokulawulwa kwe- stimulus , ukuba uvukile ixesha elide kunemizuzu engama-15 ukuya kwe-20, kuyacetyiswa ukuba uvuke, ushiye kwigumbi lokulala, wenze into ephumayo. Xa uqala ukuziva ulele kwakhona, buyela kwigumbi lokulala ukuze ulale. Oku kunceda ukubuyisela ukuba ulale ebhedeni kangcono.
Qinisekisa Ngethuba Ngosuku kunye nokuzivocavoca
Ukuzivocavoca kwakhona kucetyiswa njengendlela yokuphucula ukulala kakuhle. Ukusebenzisa ngexesha lemihla kunokusebenza ukukhupha umzimba, kwaye ngoko xa kufika ixesha lokulala ekupheleni kosuku, umzimba uya kulungela ulinde.
Khusela ixesha ngaphambi kokulala kwaye ukhulule ngaphambi kokulala
Umsebenzi ophumayo udla ngokuphindaphindiweyo ukulala ngaphambi kokulala. Oku kungabandakanya ukuthamba okanye ukuhlamba, okanye ukufunda incwadi (kwindawo ethile ngaphandle kombhede). Umsebenzi ozolile, ophumayo unokukunceda ukulungiselela umzimba ukuba ulale kwaye uphucule ukusebenza ngokubanzi kokulala.
Cinga ukuhlanganiswa kokulala ukuze Uphucule Ukulala
Ekugqibeleni, ukuba zonke izinto zingaphumeleli, ubuthongo buya kuphuculwa ngokuqwalasela umqobo wokulala okanye ukuhlanganiswa kokulala. Ngokunciphisa ixesha lokulala ukuze ubonakalise ukulala kweemfuno zakho zokulala, uza kuchitha ixesha elikhulu xa ulala embhedeni. Oku kuya kufumaneka ngokuqwalasela ixesha elimisiweyo kunye nokulibala ixesha lokulala. Ngokuqhelekileyo kunceda ukukhawulela ixesha elipheleleyo embhedeni ukuya kwiiyure ezingama-6 okanye kwii-7. Kungathatha iintsuku eziliqela ngaphambi kokuba iinguqu zolu tshintsho zibonakala. Ukuba ubusuku bokulala buba khona, ixesha elipheleleyo embhedeni lingahlulwa ngokukhawuleza kude kube lula ukuhlangabezana nezidingo zokulala. Kungaba ngcono ukuba wenze utshintsho phantsi kolawulo lwezonyango zezokwela.