Yisiphi isikhathi sesikhathi esenzeka nawe? Uma impendulo yakho ithi "yebo" mhlawumbe uzokusiza ukusiza ukulungiswa okuncane empilweni, ngokwesibonelo, ukuguqula imodi yosuku. Kodwa-ke, kufanelekile ukunaka inkinga futhi uvakashele uchwepheshe uma uvuka njalo futhi ungakusizi.
Sithole izizathu ezi-5 ezenza abantu balale kabi ebusuku. Kungenzeka yini ukuthi ngandlela thile ulungise isimo ngokwakho?
Kuyabanda ke kushisa
Ukulala okugcwele, kufanele ulawule izinga lokushisa egumbini lapho uzosuka khona embhedeni. Umoya ofudumele kakhulu uzokuphazamisa nakanjani le nqubo: uzokwazi ukuveza, uzokucima futhi ngeke uphume. Into efanayo uma amazinga okushisa ephansi kakhulu: Ngihlala ngifuna ukucasha, uqala ukuxuba, futhi ukulala kususwa njengesandla.
Sekela izinga lokushisa elifanele egumbini
Photo: Pixabay.com/Ru.
Okufanele ngikwenze
Zama ukufeza izinga lokushisa eliphelele lokulala, okungama-degree angama-15, ukwenza lokhu, ukulungisa igumbi bese ubeka i-heater uma igumbi lingazishisi ngokwakho.
Uma kunengane encane emndenini, izinga lokushisa egumbini kufanele libe yindawo ethile 20- 22 degrees.
Okubizwa ngokuthi yi-nocturia
Ungaphazanyiswa ukuchama okuvame kakhulu ebusuku. Umbuso onjalo ubizwa nge- "Nocturia". Iningi labantu linazo zonke izinqubo ezibalulekile kwimodi ye- "ukulinda" ngesikhathi sokulala, kepha ukuphambuka okufana nokuzinqwana okujwayelekile kungakulimaza kakhulu impilo.
Qiniseka ukuthi uthintana nochwepheshe uma kungekho lutho olusizayo
Photo: Pixabay.com/Ru.
Yini izimpawu
Izikhathi eziningana ngobusuku umzimba wakho zikwenza uvuke bese uya endlini yangasese ngokushesha.
Okufanele ngikwenze
Zama ukugwema ukusebenzisa inani elikhulu le-fluid ngaphambi kokulala. Lokhu kuphathelene ikakhulukazi neziphuzo ezinokuqukethwe kwe-caffeine. Uma kungekho umphumela omuhle, thintana nochwepheshe. Izimbangela ezingaba khona: Ukukhulelwa, ukutheleleka, izinkinga zezinso, isifo sikashukela kungenzeka.
Ukuguga
Isimo sivame kakhulu. Ngendlela, lesi ngesinye sezizathu ezivame kakhulu ezenza kube nzima ukulala noma ukulala kuphazamiseka. Lapho sikhula, isigaba sokulala esijulile sifinyezwa, futhi umuntu eba lula ukuvuka. Ngaphezu kwalokho, isizathu singaba nemali ekhulisa izifo zobudala, ezingase futhi zibe yisithiyo esendleleni ebuthongweni obuhle.
Inkinga ingaxazululwa ngokwelashwa okunekhono.
Photo: Pixabay.com/Ru.
Okufanele ngikwenze
Uma kwenzeka yonke into ekukhathazekeni okungapheli noma ukucindezelwa, udokotela uzokubhalela ama-sadatives okufanele asebenze isimo sakho. Khumbula ukuthi noma imiphi imishanguzo ibeke udokotela, ukuzimela kungaphenduka izinkinga ezintsha ongazange uzilinde. Iningi lamaphilisi okulala kakhulu liyimilutha ngemuva kokuvuma isikhathi eside.
Okudakisanayo
Utshwala busiza ukulala ngokushesha, kepha ngeke kube yinde futhi ikhiqize. Ngaphezu kwalokho, ukulala okungaphelele kungaholela ekuphazamisekeni kwengqondo.
Okufanele ngikwenze
Yenqaba utshwala esikhundleni sokulala okuqinile nesimo esihle somzimba. Ezimweni ezimbi kakhulu, hamba uzungeze ingilazi eyodwa yesiphuzo esezingeni eliphakeme.
Izinyawo ezingaphenduki
Abaningi banenkinga lapho umuntu evuka ngokuzumayo ngenxa yesifinyezo esiqinile semisipha, imilenze iqala ngokungenawo amandla okusonta. Inkinga yinto engenangqondo, futhi kuyadingeka ukunquma, hhayi ukwethula. Mhlawumbe umuntu uhambisana nalolu suku phakathi nosuku, kodwa kusihlwa isimo sibi kakhulu. Lokhu kufundwa okuqondile ukuheha uchwepheshe.
Okufanele ngikwenze
Okokuqala, udinga ukungafaki utshwala nokubhema. Ngokuzimela yenza i-massage engasindi unyawo, yenza okugeza okufudumele, sebenzisa imicamelo yokufudumeza, okuthi, kanye nokwelashwa okuvela kuchwepheshe, kuyoletha umphumela olindelwe isikhathi eside.