-Delile
Noma ngabe usanda kushada noma benindawonye iminyaka engama-20, ukwabelana ngomatilasi nomlingani wakho kungaba nzima. Kusukela ekushiseni kwegumbi kuya ekuqineni kukamatilasi — kungenzeka nonke nibe nezintandokazi zokunethezeka ezihlukile.
Ngokwengeziwe, uma wena noma oshade naye nihonqa noma ninenkinga yokulala, lokhu kungadala nokuphazamiseka kaningi ebusuku nobabili futhi kube nenkinga yokulala nomlingani wakho.
Kodwa-ke, ukuphazamiseka kokulala akufanele kusho ukuthi ukhetha ngokushesha amakamelo okulala ahlukene — ukwabelana ngombhede nomlingani wakho kunganikeza induduzo engokomzwelo, ukuphepha, kanye nomuzwa wokuxhumana.
Uma usala uzibuza, "kungani umkami engalali nami", noma wesaba isehlukaniso sokulala, esivela kumyeni wakho, hlala nathi, njengoba sixoxa ngezinkinga zokulala yonke imibhangqwana ebhekana nayo.
Qhubeka ufunde njengoba sinikeza izeluleko ezisebenzayo zokubhekana nezidingo ezahlukene zokulala nezinkinga zokwabelana ngombhede.
Ngezinguquko ezimbalwa ezisebenzayo, ungenza ukulala ngokubambisana kube nokuthula kakhudlwana kuwe noshade naye ngenkathi ninqoba umthelela wezinkinga ezivamile zokulala kwabashadile.
Izimbhangqwana ezisemshadweni ezi-6 zokulala nezisombululo ezisebenzayo zemibhangqwana
1. Umsindo
Umsindo ungenye yezigameko ezinkulu uma kukhulunywa ngeziphazamiso zokulala kanye nezinkinga zokulala kwabashadile — yingakho ukuhogela kuyinkinga ehlala ihlale njalo emibhangqwaneni eminingi.
Akugcini nje ngokuthimula okuphazamisayo, kodwa futhi kungaba uphawu lokuphefumula kokulala.
Le nkinga yokulala ibangela ukuphefumula ukuqala nokuma ebusuku — okuholela ekutheni abalele bavuke behefuzele.
Yini ongayenza ngalezi zinkinga zokulala zombhangqwana oshadile:
Uma wena noma oshade naye nihonqa, enye yezindlela ezinhle kakhulu zokuvula imigwaqo yomoya nokwenza ukuphefumula kube ngokunethezeka ukunciphisa ikhanda.
Ukuphakanyiswa kwama-degree angama-20 kuye kwangama-30 kuzonciphisa ingcindezi kutrachea, ngakho-ke umoya namathe kugeleza ngokukhululeka-Kuholela ekuthomeni okuncane nokuphazamiseka okuncane ngenxa yokuphefumula kokulala.
Enye indlela yokufeza lokhu kuphakanyiswa kunesisekelo esishintshekayo.
Lezi zinhlaka zombhede ezithuthukile zikuvumela ukuthi uphakamise ingxenye ephezulu kumatilasi, futhi zikuvumele ukuthi wehlise ukuhona ngaphandle kokuvusa umlingani wakho.
Inhloko ephakeme nayo ingathuthukisa ukugaya, ukujikeleza kwegazi, nokucinana kwamakhala. Izisekelo eziningi eziguquguqukayo zinikeza nokucaciswa komlenze, okungakhuphula ukwesekwa kwe-lumbar futhi kunciphise ubuhlungu emuva.
Uma ungenawo umbhede oguquguqukayo, ungafinyelela umphumela ofanayo ngomcamelo wedge.
Le micamelo inesimo esingunxantathu futhi ithaywe ngokuthambekele ekugcineni kwabalele baphakanyiswe kancane ngesikhathi sokulala.
Buka futhi:
2. Omatilasi
Ingaphezulu wena noshade naye enilala kulo ubusuku ngabunye lidlala indima enkulu ekunethezekeni nasekhwalithi yokulala kwakho.
Uma uphumule kumatilasi odilikile onama-indent, wena nomlingani wakho niginqika niqonde maphakathi nombhede ngesikhathi sokulala — okudala ukuthi nigcwale ndawonye futhi balale ezindaweni ezingakhululekile.
Omatilasi abadala bezinsuku zokuqala kungenzeka futhi babe namakhoyili aphukile noma agobile angakwazi ukunamathela futhi abangele amaphuzu okucindezela abuhlungu eduze kwezinqe nasemahlombe. Igwebu lememori elisha sha, elithuthuke kakhulu noma umatilasi we-hybridi uzobheka emajoyintini nasemisipheni — ukuninikeza nobabili ukwesekwa ngaphandle kwengcindezi.
Uma kukhulunywa ngokuqina kukamatilasi, wena noshade naye kungenzeka nithandane ngokungafani lapho nabelana ngombhede.
Isimo sakho sokulala osithandayo ngokujwayelekile sinquma ukuthi yini oyithola ikhululekile kakhulu.
Uma ulala ohlangothini, ungahle ukhululeke kumatilasi ophakathi nendawo ukuya kokuthambile — lokhu kuvumela okhalweni lwakho namahlombe ukuthi uhlale uthambile ngaphandle kokucwila phansi kakhulu futhi uphonsa umgogodla ngaphandle kokuqondanisa.
Uma ulele emuva noma esiswini, ungathola umatilasi oqinile ophakathi nendawo oqinile ukuze ulondoloze izindawo zokulala ezinempilo.
Yini ongayenza ngalezi zinkinga zokulala zombhangqwana oshadile:
Uma wena nomlingani wakho nithanda izindawo ezahlukahlukene zokulala, umatilasi ophakathi nendawo ukuvumelana okuhle.
Lokhu kuqina kuthambile ngokwanele kulabo abalele ohlangothini, kepha futhi kuqinile ngokwanele ukuvimbela izingxenye ezisinda kakhulu zomzimba (okhalweni nasesifubeni) ekucwileni lapho ulele ngomhlane noma esiswini.
Izinkampani eziningi zamatilasi nazo zinikeza inketho yenkosi yokuhlukanisa. Inkosi ehlukanisiwe ingusayizi wamawele amabili ama-xl (ama-intshi angama-38 ngamasentimitha angama-80) omatilasi abahlanganisiwe ukwakha umatilasi wosayizi oyedwa (ama-intshi angama-76 amayintshi angama-80).
Le nketho ikuvumela ukuthi ukhethe ukuqina okuhlukile kohlangothi ngalunye lombhede-kunenzele indawo yokulala ephelele bobabili.
3. Ukushisa
Ukushisa kwekamelo lakho lokulala kungaba esinye isihloko senkulumompikiswano uma kufika isikhathi sokulala. Uma ulithanda ikamelo ohlangothini olupholile, unenhlanhla — ochwepheshe basikisela ukugcina ikamelo lakho lokulala liphakathi kuka-67 no-70 degrees Fahrenheit elilungele ukulala.
Lokhu kushisa kwenzelwe ukuvimbela ukushisa ngokweqile ngesikhathi sokulala, okungadala ukuvuka kaningi.
Ukushisa komzimba okuyisisekelo kwehla ngokwemvelo ngesikhathi sokulala, ngakho-ke noma yikuphi ukwanda kwezinga lokushisa, noma ngabe kuncane kangakanani, kungadala ukuthi uvuke. Ngokuvamile, ukulala okushisayo kubangela ukulala okulula, nokulingana ngokwengeziwe.
Yini ongayenza ngalezi zinkinga zokulala zombhangqwana oshadile:
Ukusebenza noshade naye, khetha izinga lokushisa eliphakathi kwama-degree angama-67 kuye kwangama-70 (angekho ngaphezu kwama-75 degrees) ekamelweni lakho lokulala. Amazinga okushisa kuleli banga azodala indawo yokulala elinganiselwe kakhudlwana — lapho-ke ngamunye wenu angenza ukulungisa okwengeziwe ngokuya ngokuncamelayo.
- Uma ulele ushisa,khetha izingubo zokulala ezingasindi, ezingaphefumuleki.
- Uma ulala upholile, amaphijama afudumele nezingubo zokulala kungakududuza.
4. Imibhede
Imibhangqwana ivame ukuphikisana ngenani lezingubo zokulala ezisetshenziswe embhedeni — lokhu ngokuvamile kungenxa yokuthandwa okuhlukile kokushisa. Abalala okushisayo bavame ukukhetha izembozo ezimbalwa, ezingasindi kakhulu, kuyilapho abalelengqele bethanda ukuzizwa befudumele futhi befudumele.
Yini ongayenza ngalezi zinkinga zokulala zombhangqwana oshadile:
Ngenjwayelo, kungcono ukukhetha amashidi enziwe ngezindwangu ezithambile, eziphefumulayo ezifana nekotini noma ilineni. Ungabeka umduduzi noma u-duvet embhedeni bese wengeza izingubo zokulala ezinyaweni zombhede. Lezi zingubo zokulala ezingezekile zingangezwa uma omunye wenu ebanda ebusuku.
Uma uhlushwa ukungezwani komzimba nezinto ezithile, okokulala kwe-hypoallergenic kungasiza futhi ekunciphiseni isiminyaminya nasekhaleni.
5. Ukukhanya
Umjikelezo wethu wangaphakathi wokulala — isikhathi sosuku esizizwa siphapheme kakhulu ngaso nokukhathala — sithonywa yilanga. Lapho ilanga lishona kusihlwa nokukhanya kuyancipha, melatonin (i-hormone yokulala) iyanda, futhi ngokwemvelo siyaqala ukozela.
Esikhundleni salokho, ukukhanya okukhanyayo kuvimbela i-melatonin futhi kubangele ukuqapha.
Ngakho-ke, ngisho nokuchayeka okuncane kakhulu ekukhanyeni ngaphambi nje kokulala noma ngesikhathi sokulala kungaphazamisa ukukhiqizwa kwe-melatonin futhi kubangele ukuphaphama.
Yini ongayenza ngalezi zinkinga zokulala zombhangqwana oshadile:
Ukuqinisekisa ukuthi ukukhanya akuphazamisi wena noma umlingani wakho, gcina igumbi lakho lokulala limnyama ngangokunokwenzeka. Ungakwenza lokhu ngokusebenzisa amakhethini amnyama noma izimpumputhe futhi ufeze izixazululo zezinkinga zokulala ezingokoqobo.
Futhi, qiniseka ukuthi ukukhanya okuvela ezikrinini ze-elekthronikhi ezifana nama-Smartphones nama-laptops kuyasuswa noma kumbozwe ngaphambi kokulala.
Ngisho nokukhanya okuncane okuvela ewashini lakho le-alamu kungaphazamisa ukulala komuntu oshade naye, ngakho-ke qiniseka ukuthi ugcina lawa madivayisi esetini elincane.
Uma ukhetha ukufunda embhedeni, khumbula ukukhanya okuvela kusibani sakho noma ukukhanya kwencwadi uma umlingani wakho ezama ukulala.
6. Amashejuli ahlukene
Wena noshade naye ningaba nezinhlelo ezihlukile — omunye wenu angaba yisikhova sasebusuku kanti omunye angathanda ukuthatha umhlalaphansi ngaphambi kwesikhathi. Lo mehluko uvame ukudala ukuthi imibhangqwana iphazamise ukulala komunye nomunye lapho izolala. Ngokwengeziwe, omunye wenu kungadingeka asukume ngaphambi komunye, abangele umsindo nokukhanya okweqile okungaphazamisa omunye.
Yini ongayenza ngalezi zinkinga zokulala zombhangqwana oshadile:
Uma uhlelo lomlingani wakho luphazamisa ukuphumula kwakho, into engcono kakhulu ongayenza ukuxhumana nabanye. Lapho nobabili nikubeka eqhulwini ukulala, ningasebenzisana ukuthola isixazululo mayelana nemikhuba yokulala yemibhangqwana esebenzela nina nobabili.
Uma nikwazi ukunibeka isikhathi sokulala sobabili, lokhu kuyindlela enhle yokwenza iwashi lenu langaphakathi futhi kunciphise nokuphazamiseka kokulala kozakwenu. Ucwaningo lukhombisa lapho silala ngasikhathi sinye ubusuku ngabunye, maningi amathuba okuthi silale ngokushesha futhi silale kahle.
Ngaphezu kwakho konke, lapho nobabili nixhumana futhi nibeka phambili ukulala, cishe nizothola isisombululo sezinkinga eziningi zokulala.
Izeluleko zalezi zinkinga ezivamile zokulala zombhangqwana oshadile zingakusiza ukuthi nizenzele indawo yokulala efanelekayo nobabili futhi niqinisekise ukulala okujulile, okungaphazanyiswa.