-Delile
- 1. Gcina izikhathi zokulala njalo
- 2. Thola ukukhanya kwelanga
- 3. Qinisekisa ukuthuthuka nokufinyeleleka
- 4. Nciphisa umsebenzi ngaphambi kokulala
- 5. Zijwayeze inqubo yokwehlisa umoya ngaphambi kokulala
- 6. Thatha izingozi ezingaba khona ekamelweni
- 7. Cabanga ngama-alamu ezimo eziphuthumayo
- 8. Faka izingidi
- 9. Ungahlali embhedeni lapho umlingani wakho evuka
- 10. Gcina ifoni eduze
Ukulala kungaba ngumsebenzi onzima kubantu abanezinkinga zemizwa.
Ukuhlala nomlingani onesifo semizwa kuphazamisa impilo yomuntu yansuku zonke. Lokho okwake kwaba ngumsebenzi olula, njengokulala, kungaba yinto enzima kubantu abanalezi zifo.
Izinkinga ze-Neural zisukela kokujwayelekile okufana ne-migraines kuya kwesifo sika-Parkinson nesifo sokuwa. Ukulala komuntu onenkinga yezinzwa kungasho ukuphazamiseka kokulala, ukuquleka phakathi kwamabili, kanye nengozi yokulimala emzimbeni ekamelweni.
Isibonelo, abantu abane-Alzheimer's banenkinga yokulala noma yokuphumula.
Into eyodwa engenza ukulala kube lula kumlingani onenkinga yezinzwa ukuthi abalingani babo noma abalingani babo babasize kule nqubo.
Ukufuna amathiphu wokulala kangcono ngokusiza oshade naye ngesifo semizwa?
Nawa amathiphu wokulala ayi-10 okusiza umlingani onenkinga yezinzwa.
1. Gcina izikhathi zokulala njalo
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Inkinga yokulala okungapheli noma ukulala okunezinkinga kuvamile kubantu abanezinkinga ze-neural. Into eyodwa engabasiza ukugcina isikhathi sokulala esijwayelekile.
Ukufundisa imizimba yabo ukuthi ngesikhathi esithile, kufanele balale kuzokwenza ukulala kube lula. Lapho iwashi lishaya ngesikhathi sokulala, imizimba yabo iyozizwa ngokwemvelo ngathi idinga ukuphumula.
2. Thola ukukhanya kwelanga
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Ukuchayeka ekukhanyeni kwemini nakho kuyasiza ekuhleleni isigqi somuntu sokujikeleza, okunikela ekulaleni okuhle.
Ukuthola ukukhanya kwelanga okuhle kusiza ekukhiqizeni i-melatonin, i-hormone elawula umjikelezo wakho wokulala. Umzimba ukhiqiza i-melatonin encane uma ikhanya ngaphandle, futhi nokuningi uma kumnyama.
Ukuphuma ngokukhanya kwelanga okuncane emini kungasiza umzimba womlingani wakho ukuzivumelanisa nomjikelezo wokulala ongcono.
3. Qinisekisa ukuthuthuka nokufinyeleleka
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Njengoba ububanzi bezinkinga ze-neural bukhulu, kunokucatshangelwa okuhlukahlukene uma kukhulunywa ngokulala. Labo abanezingozi zokubanjwa banezidingo ezihlukile uma kuqhathaniswa nezinye.
Kepha induduzo ivamile, futhi ukufinyeleleka yiyona ndlela ejwayelekile.
Ngokusiza oshade naye onenkinga yezinzwa, qiniseka ukuthi umbhede ufakwe imicamelo namashidi anethezekile.
Izinga lokushisa egumbini kufanele futhi ukuthi lipholile kahle, futhi lingashisi kakhulu. Uma umlingani wakho edinga usizo lapho emi noma ehleli phezulu, kungcono ukuba nezitimela embhedeni.
4. Nciphisa umsebenzi ngaphambi kokulala
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Ukukhawulela umsebenzi ngaphambi kokulala futhi kuyindlela enhle yokuqinisekisa isikhathi esingcono sokuphumula somuntu onesifo se-neural. Lokhu kufaka ukunqanda ukuvivinya umzimba, ukuvala i-TV, nokubeka phansi izingcingo noma amaphilisi ihora ngaphambi kokulala.
Lokhu kungasiza ukwehlisa ijubane lomzimba nokulungiselela ukuphumula.
5. Zijwayeze inqubo yokwehlisa umoya ngaphambi kokulala
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Ngaphandle kokunqanda umsebenzi ngaphambi kokulala, ungakhuthaza nomlingani wakho ukuthi abe nenkambiso yokuzola yokulala. Izibonelo zalokhu ukuphuza itiye, ukufunda incwadi, noma ukuzelula.
Inqubo eniyikhethayo nobabili izoncika ekuhambeni komlingani wakho. Khetha okuthile abangakwenza kalula ngaphandle kwengozi yokuthi bakhungatheke lapho behluleka. Into ebalulekile ukuthi bazizwa besezikhathini zokuthula ngaphambi kokushaya utshani ukukhuthaza ukulala okungcono.
6. Thatha izingozi ezingaba khona ekamelweni
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Umlingani wakho onenkinga yezinzwa angaba nokuquleka, izikhathi zokulala, nokuvuka okungazelelwe. Abantu abanokuwohloka komqondo bangavuka bedidekile, bedidekile, futhi betatazela.
Lokhu kungadala izenzo zobudedengu ezinganilimaza nobabili.
Hlola igumbi lakho ngezinto ezingaba yingozi njengezikhali, izinto ezibukhali, noma umuthi ukugwema lokhu. Kufanele futhi uqiniseke ukuthi igumbi lihlelwe ngendlela yokuthi umlingani wakho angakwazi ukuzilimaza ngezindawo ezizungezile uma kwenzeka isiqephu.
7. Cabanga ngama-alamu ezimo eziphuthumayo
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Ekhuluma ngezingozi ezingaba khona, abantu abahlaselwa yisifo sokuquleka noma labo abavame ukuzulazula bazibeka engcupheni enkulu kubo.
Ungaba nama-alamu abekiwe uma umlingani wakho edinga usizo ekuvuleni iminyango noma eya endlini yangasese. Uma lokhu kunjalo kumlingani wakho, into eyodwa ongayenza ukusetha ama-alamu aphuthumayo azungeze indlu.
Ama-alamu ezimo eziphuthumayo afaka izinhlelo zokulwa nokuzula ezikwazisa uma umlingani wakho ezama ukuvula umnyango. Kubuye kube namawashi asebenzayo nemibhede ethola ukunyakaza okungavamile noma ukuthwebula, okusetshenziselwa kakhulu abantu abanesifo sokuwa.
8. Faka izingidi
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Enye into ongayenza ukuvikela uzakwethu ozulayo ukufaka izingidi emnyango wegumbi lokulala.
Lokhu kungafaka ukufaka izembozo zezinkinobho ezingavikeleki ezinganeni noma ukubeka ilokhi endaweni ephakeme umlingani wakho onesifo semizwa angeke afinyelele kuyo. Kepha kufanele uqiniseke ukuthi ilokhi oyifakayo ngeke kube nzima ukuyivula ezimweni noma ezimweni ezinjengezimo eziphuthumayo zezokwelapha, umlilo noma ukuzamazama komhlaba okwenzekayo.
9. Ungahlali embhedeni lapho umlingani wakho evuka
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Lapho umlingani wakho onesifo semizwa ekuvusa ngoba sebevukile futhi abakwazi ukubuyela ekulaleni, baholele kude negumbi lokulala. Ikamelo lokulala nombhede kufanele kube yizikhala ezenzelwe ukuphumula.
Lapho umlingani wakho enenkinga yokubuyela ukulala, kungcono ukuthi ubakhiphe egumbini ukuze ubabuyisele endaweni yokuphumula.
Ukucindezeleka akufanele kuhlotshaniswe negumbi lokulala. Zama ukwenza inqubo yakho yokulala yokulala egumbini lokuphumula noma ekhishini kuze kube yilapho umlingani wakho ezwa futhi. Kungasiza futhi ukukhuluma ngokuvuse umlingani wakho nokuthi ungazinciphisa kanjani izinkathazo zabo.
10. Gcina ifoni eduze
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Ukuhlala nomlingani onenkinga yezinzwa kufanele kudinge ukuthi ube nefoni yakho ubude bengalo ngaso sonke isikhathi. Izimo eziphuthumayo zingenzeka nganoma yisiphi isikhathi; esimweni sabanye abantu, ukuquleka nokuzula kwenzeka ikakhulu ebusuku.
Uma kukhona okungahambi kahle futhi ungakwazi ukusingatha wedwa, kungcono ukuthi ube nefoni yakho isilungele ukuze ukwazi ukucela usizo.
Ukuba nomlingani onesifo semizwa kuthatha ukufunda okuningi, ukubekezela nokuqonda. Kulula ukusindwa yimithwalo yemfanelo eza nayo.
Ividiyo engezansi ixoxa ngezimpawu zesifo semizwa. Imininingwane evumayo yevidiyo lapho kubalulekile ukuvakashela udokotela ukuthola ikhambi. Bheka:
Izeluleko okukhulunywe ngazo ngenhla ngezinye zezinto ongazenza ukwenza kube lula. Uma usenenkinga yokuqonda ongakwenzela umlingani wakho, kufanele uxhumane nochwepheshe ukuze akusize ekuqondiseni kule nqubo.