Ukulala Okufanelekile Nezingubo Zokulala Kuthuthukisa Kanjani Ukusebenza Kwengqondo
Ukuze senze okusemandleni ethu, kudingeka sikhuthale, sikhuthazeke futhi siphapheme. Ukuqinisekisa ukuthi ulala kahle kulimaza ikhono lakho lokusebenza. Nazi izindlela ezinhlanu zokuthi ukulala okufanele nokulala kungathuthukisa kanjani ukusebenza kobuchopho.
Ukuthuthukisa Impilo Yengqondo
Ukulala kahle ebusuku kubalulekile ngenxa yezizathu ezihlukahlukene. Eyokuqala yalezi uku ngcono impilo yakho yengqondo. Uma sinomkhawulo, siphazamisekile, noma singalali nhlobo, lokhu kungaletha noma kuthuthukise izinkinga eziningi njengezinkinga zokukhathazeka. Ukungalali kahle nakho kuhlotshaniswa nezimo zempilo yengqondo njengokucindezeleka. Ukukwazi ukulala kahle kungathuthukisa kakhulu impilo yakho yengqondo futhi kungase kunciphise noma yikuphi ukukhathazeka nezinkinga onazo.
Ukulala kungenye yezinto ezibaluleke kakhulu empilweni yethu yengqondo. Kunikeza ubuchopho bethu ithuba lokuphumula nokushajwa, futhi kusisiza sihlale sizolile futhi sigxilile phakathi nosuku. Uma singalali ngokwanele, kungaholela ekushintsheni kwemizwa, ukucasuka, nezinkinga zokugxilisa ingqondo.
Ukulala ngokwanele kubaluleke kakhulu kubantu abahlushwa izimo zempilo yengqondo njengokucindezeleka noma ukukhathazeka. Eqinisweni, ochwepheshe abaningi bathi ukulala kahle kungenye yezinto ezibaluleke kakhulu ongayenza ukuze ulawule izimpawu zakho.
Ziningi izindlela zokuthuthukisa imikhuba yakho yokulala, okuhlanganisa ukubeka isikhathi sokulala esivamile, ukugwema i-caffeine notshwala ngaphambi kokulala, nokugwema izikrini ze-electronics amahora ngaphambi kokulala. Kodwa uma udonsa kanzima ukuze ulale ngokwanele, kuwumqondo omuhle futhi ukukhuluma nodokotela wakho mayelana nezindlela zokuthuthukisa inhlanzeko yakho yokulala.
Ukwandisa Ukukhiqiza
Ukwenza imisebenzi yansuku zonke kungaba inselele ngokulala okuncane. Ukukwazi ukusebenza nokuqwashisa yizici ezibalulekile ezibalulekile, ikakhulukazi endaweni yokusebenza. Uma sihlangabezana nezinkinga ngokulala kwethu, umsebenzi wethu wobuchopho wehla kakhulu, okuholela kumphumela omubi we umsebenzi kanye nokukhiqiza. Kodwa-ke, lapho siphumule kahle, amandla ethu obuchopho nokukhiqiza kuyanda futhi kuqinisekisa ukuthi singakwazi ukusebenza ngendlela eyakhayo.
Ukulala kubalulekile ekukhiqizeni ngoba kuvumela umzimba ukuthi uphumule futhi ushaje ngenkathi futhi ukunciphisa ukucindezeleka. Uma uphumule kahle, uyakwazi ukucabanga ngokucacile futhi ugxile emsebenzini wakho. Ukwengeza, ukungalali kahle kungaholela ekunciphiseni kokukhiqiza ngisho nezinkinga zempilo.
Uma ufuna ukukhiqiza, qiniseka ukuthi ulala kahle ebusuku! Uzozizwa uqaphe kakhulu futhi ukwazi ukugxila emsebenzini wakho. Ukwengeza, ukulala njalo kuyokusiza ugcine unempilo futhi uvimbele ukutubeka.
Induduzo iwukhiye
Uhlobo lwezingubo zokulala esizithengayo zingaba nomehluko omkhulu endleleni esilala ngayo. Kubalulekile ukwazi ukuhlukanisa phakathi kokuthi yiziphi izinto ezikusebenzela kangcono mayelana nokunethezeka nekhwalithi yokulala. Isibonelo, izingubo zokulala zokwenziwa zivame ukubamba ukushisa okwengeziwe, okungaholela ekwehleni okukhulu kokulala. Kulabo abahlushwa yizimo zesikhumba, ukuthola izingubo zokulala ezifanele kanye nesihlanzi kubalulekile ukuze ulale kahle ebusuku. Kunamakhava amaningi e-duvet athengiswayo eza ngezinhlobonhlobo zezinto, aqinisekisa ukuthi kukhona okuzofanela wonke umuntu.
Umcamelo ongcono ngempela ungathuthukisa ukulala. Umcamelo omuhle uzogcina ikhanda nentamo yakho endaweni engathathi hlangothi, engasiza ekunciphiseni noma ekuvimbeleni ubuhlungu kulezo zindawo. Ukwengeza, umcamelo omuhle uzogcina umgogodla wakho uhambisana, ongasiza ekunciphiseni noma ukuvimbela ubuhlungu emuva.
Okokugcina, umcamelo omuhle ungasiza ekulawuleni izinga lokushisa lomzimba wakho, okungakugcina ukhululekile ubusuku bonke. Zonke lezi zici zingaholela ekulaleni okungcono. Ukuze ukutholele umcamelo ongcono kakhulu, kubalulekile ukucabangela imikhuba yakho yokulala nanoma yiziphi izidingo ezithile ongase ube nazo. Isibonelo, uma unezinhlungu zentamo, uzofuna ukuthola umcamelo ohlinzeka ngokusekela okwengeziwe entanyeni yakho. Uma unezinhlungu emuva, uzofuna ukuthola umcamelo oqinile ngokwanele ukugcina umgogodla wakho uqondaniswe.
Futhi uma uvame ukushisa ebusuku, uzofuna ukuthola umcamelo owenziwe ngezinto ezisiza ukulawula izinga lokushisa lomzimba. Kunezinhlobo eziningi ezahlukene zemicamelo emakethe, ngakho-ke kubalulekile ukwenza ucwaningo lwakho ukuze uthole okulungele wena. Zama izinhlobo ezahlukene zemicamelo futhi ubone ukuthi yimuphi ohlinzeka ngokulala okunethezekile nokusekelayo. Lokhu kungahluka kumuntu nomuntu, ngakho-ke kubalulekile ukuhlola uze uthole umcamelo ophelele kuwe.
Amandla Engqondo
Ukuthola a isilinganiso esihle sokulala kubalulekile ebuchosheni bethu. Lapho silele, ubuchopho bethu benza imisebenzi esiza ngenkumbulo yethu futhi ihlanze ingqondo. Ubuchopho bakho bungaphinda bususe ubuthi obubi futhi busize ukugcina ulwazi olubalulekile. Ziningi izenzo ezimangalisayo ezingenziwa ubuchopho bethu lapho silele, kanye nokunciphisa ingozi yokuba nezifo ezinjenge-Alzheimer's ekuphileni kwakamuva.
Ukulala kubalulekile empilweni nasenhlalakahleni iyonke. Idlala indima ebalulekile ekugcineni ukusebenza kobuchopho nasekuthuthukiseni ukusebenza kwengqondo. Ukuntuleka kokulala kungaholela ekwehleni kwamakhono engqondo nokusebenza kwengqondo. Ucwaningo luye lwabonisa lokho yokungalali kungakhinyabeza ukusebenza komsebenzi, kwandise isikhathi sokusabela, futhi kuphumele ekwahluleleni okubi.
Izinzuzo zokulala emsebenzini wokuqonda ziningi. Ukulala kusiza ukuhlanganisa izinkumbulo, kuthuthukisa amakhono okuxazulula izinkinga, nokuthuthukisa amakhono okwenza izinqumo. Kuyasiza futhi ukuthuthukisa ukugxila kanye nesikhathi sokunaka. Ucwaningo luye lwabonisa nokuthi ukulala kuthuthukisa ukusungula kanye nekhono lokuqhamuka nemibono emisha.
Impilo Jikelele
Ngokuvamile, siba sesimweni esihle kakhulu uma siphumule kahle, sisha, futhi silungele usuku. Ukuba nesilinganiso esanele sokulala kungasibeka esimweni esihle futhi kusize iphrojekthi enhle. Ukuba nomqondo ohluzekile kungasisiza sisebenze ngokusemandleni ethu futhi senze umzamo owengeziwe kunoma yimuphi umsebenzi esiwenzayo. Ukuzizwa ujabule ngaphakathi nangaphandle kungakwenzela izwe elihle futhi kukusize uphokophelele impumelelo.
Uma ungaqiniseki ngokuthi yiluphi uhlobo lwezingubo zokulala ezikulungele noma udinga ulwazi olwengeziwe mayelana nokuthi ukulala kahle ebusuku kungakuzuzisa kanjani, qiniseka ukuthi ucwaninga ku-inthanethi ukuze usize ukukunikeza ukuqonda okucacile, kanye nokuvakashela izinkundla ze-inthanethi lapho ukhona. ukwazi ukufunda ukubuyekezwa komsebenzisi kumathiphu namasu athile angakusiza ukuthi ube nokulala okuphumelelayo ebusuku.
Ukulala kuyingxenye ebalulekile yokuphila kwethu, futhi kubalulekile empilweni nasenhlalakahleni iyonke. Ukulahlwa kungaholela ezinkingeni eziningi zempilo, ezihlanganisa ukukhuluphala, isifo senhliziyo nesifo sikashukela.
Ngenhlanhla, kulula ukulala ngokwanele - okudingeka ukwenze nje ukuqinisekisa ukuthi uthola ukulala kwamahora angu-7-8 ubusuku ngabunye. Nawa amathiphu angakusiza ukuthi ulale kahle ebusuku:
1) Qinisekisa ukuthi igumbi lakho lokulala limnyama futhi lithulile.
2) Gwema ukubukela i-TV noma ukusebenzisa izinto zikagesi embhedeni.
3) Yakha isimiso sokulala futhi unamathele kuso.
4) Gwema i-caffeine notshwala ngaphambi kokulala.
5) Zivocavoce njalo usuku lonke
Ngokuvamile, siba sesimweni esihle kakhulu uma siphumule kahle, sisha, futhi silungele usuku. Ukuba nesilinganiso esanele sokulala kungasibeka esimweni esihle futhi kusize iphrojekthi enhle. Ukuba nomqondo ohluzekile kungasisiza sisebenze ngokusemandleni ethu futhi senze umzamo owengeziwe kunoma yimuphi umsebenzi esiwenzayo. Ukuzizwa ujabule ngaphakathi nangaphandle kungakwenzela izwe elihle futhi kukusize uphokophelele impumelelo.
Uma ungaqiniseki ngokuthi yiluphi uhlobo lwezingubo zokulala ezikulungele noma udinga ulwazi olwengeziwe mayelana nokuthi ukulala kahle ebusuku kungakuzuzisa kanjani, qiniseka ukuthi cwaninga online ukukusiza ukukunikeza ukuqonda okucacile, kanye nokuvakashela izinkundla ze-inthanethi lapho okwazi khona ukufunda ukubuyekezwa komsebenzisi kumathiphu namasu athile angakusiza ukuthi ulale kahle ebusuku.