Ingabe nawe ngezinye izikhathi ucabanga ukuthi awekho amahora ananele ngosuku? Ukuhamba okuphambene nokuphila komuntu wanamuhla akusho nje ukushiya isikhathi esanele sokulala. Futhi ngokuntula njalo kwezinkinga zokulala ngeke kugwenywe: lokhu kuwukucindezeleka, nokulala, nokukhathala okungapheli, nokukhathazeka okuphazamisayo, ngisho nekhanda. Ukuze uqonde ukuthi ungalala kanjani ngesikhathi esifushane, udinga ukuphendukela esimweni sokulala kwethu.
Ngabe umuntu udinga ukulala kangakanani?
Sekuyisikhathi eside ososayensi babala ukuthi umuntu udinga amahora angu-7 ngosuku ukuze abuyisele umsebenzi wobuchopho kanye nesistimu yezinzwa. Kodwa-ke, imvelo ngayinye ihlukile, kanti abanye bangalala okungenani kuncani kunamafomu ajwayelekile asezingeni. Ngakho-ke, impendulo yodwa yeqiniso embuzweni wokuthi udinge kangakanani ukulala ngokwanele akakho.
Ungalala kanjani ukulala?
Ngezinye amahora osukwini ozobe uthinteka yizinkinga ezinkulu zokulala , kwabanye uzoqhubeka nokunqoba "idosyp". Nakani ukuthi ulala nini kakhulu. Uma, isibonelo, njalo ufuna ukulala ngo-1.00 futhi ngo-2.30, ke, ngokunikeza umzimba ukuphumula okufunayo kula mahora, ungakwazi ukubuyisela ngokushesha amandla.
Noma kunjalo, uma isimiso sakho singakuvumeli ukuba uhlangane nomzimba, kuzomele uzame ukuvuselela ngesineke isimiso sakho. Ungakhohlwa ukuthi konke okusemqoka komuntu kuyinkimbinkimbi, okulungisekayo okufuna ukuzinza nokubusa okuthile. Ngamanye amazwi, ngisho noma ulala amahora angu-5-6 ngosuku, kodwa njalo kwenzeka ngesikhathi esifanayo, uzozizwa kangcono kakhulu. Ngaphansi kwalesi sikhathi akufanele uphumule, futhi uma kwenzeka ukuthi ebusuku ubuthongo amahora angu-3-4 kuphela, qiniseka ukuthi uthatha isikhathi 'sokulala' ntambama.
Indlela yokulala kancane nokulala: isigaba sokulala
Ukukhumbula inkambo yesikole ye-biology, uqondiswe izigaba zokulala. Kunezinyanga ezimbili kuphela - zihamba kancane futhi zishesha. Ukuhamba okusheshayo ku-1.5 amahora futhi kukuvumela ukuba usebenzise lonke ulwazi olufika ngosuku. Isigaba eside sivumela ukuthi sibuyisele amandla, sivuselele amaseli. Ebusuku kufanele usebenzise njalo ithuba lokulala kule sigaba, kodwa ukuphumula ntambama, amahora angu-1.5 ayokwanela.
Ungalala kanjani amahora angu-5?
Ukulala amahora amahlanu kungokoqobo. Into esemqoka ukukhetha okunye okukhethwa kukho okulandelayo:
- noma ulala wonke amahora amahlanu ngesikhathi, ngenkathi uzakhela uhlale uthula futhi izimo ezigcwele ukuze ungaphazamiseki;
- noma ulala amahora angu-3 ebusuku ebusuku futhi u-1 nesigamu nosuku.
Uhlelo lwesibili lusetshenziswe ngokukhethekile ngabafundi phakathi neseshini, futhi kufanele kuqaphele ukuthi lusebenza kahle futhi alugcini phansi ihluzo zemvelo. Qaphela, ntambama udinga ukulala 1.5 amahora - lesi yisigaba sokulala okuncane. Impendulo yombuzo wokuthi ungalala kanjani ihora nje ayikho.
Ungathola kanjani ukulala ngokwanele esikhathini esingaphansi?
Ngokuvamile inkinga enkulu ukulala ngokushesha nokulala. Ngemuva kokuthi uhlale ulala embhedeni, isikhathi esilusizo esisele kakhulu sihlala siphula, okukuvumela ukuthi ubuyisele amandla akho. Sebenzisa imithetho elula evumela ukuthi uzizwe uhle futhi ulale ukulala:
- Gwema itiye nekhofi 3-4 amahora ngaphambi kokulala. Kuphela kuvunyelwe itiye le-herbal nobuni.
- 3-4 amahora ngaphambi kokulala, shiya ukudla.
- Uma unenkinga yokulala, thatha ukugeza okuphumuzayo imizuzu engu-30 ngaphambi kokulala.
- Unganiki umzimba noma yimuphi umsebenti womzimba ngemuva kwamahora amathathu ngaphambi kokulala.
- Thola umkhuba wokufunda ngaphambi kokulala. Ukufunda kutholile.
- Ventilate ikamelo lakho ngaphambi kokulala.
- Ungacabangi ngezenzakalo zangaphambili nezesikhathi esizayo embhedeni, kodwa khumbula amaphupho akho.
Imithetho enjalo elula ehlangene nombuso owodwa wosuku uyokuvumela ukuba ulale ngokushesha kakhulu futhi uvele, futhi ekuseni ujabule.