-Delile
- 1. Ikheli lokuhogela nokulala umoya ngokushesha
- 2. Khuluma ngezintandokazi zakho
- 3. Qinisekani ukuthi umbhede wenu mkhulu ngokwanele nobabili
- 4. Ungavumeli ikamelo lakho lokulala libe yihhovisi
- 5. Qiniseka ukuthi izinga lokushisa lilungele nobabili
- Khumbula, konke kuqala ngengxoxo
Njengoba izinyanga zasebusika sezingena, abantu abaningi bagaxana nabathandekayo babo embhedeni.
Zimbalwa izinto eziqinisekisa ukwedlula ukulala eduze komunye wakho obalulekile. Ngeshwa, noma kunjalo, ukwabelana ngombhede kungadala izinkinga ezithile.
Lokhu kuyiqiniso ikakhulukazi uma omunye wenu noma nobabili nihlushwa ukuphefumula noma ukuhogela.
Ezinye izingqinamba, njengokufaka ingubo nokuthatha isikhala esiningi nazo zingadala izinkinga. Eminye imibhangqwana nayo ikhetha imibhede ehlukene nemicamelo. Zonke lezi zinkinga zingadala ubunzima, futhi uma zihlangene nokulala ubusuku obubi, zingaba izingqinamba ezinkulu zomshado.
Ukulala kubalulekile empilweni yakho ngokomzimba nangokwengqondo.
Ukulala ubusuku obubi kunganciphisa ukukhiqiza futhi kukushiye ucasukile. Lokhu kungaholela ezinkingeni emsebenzini nasekhaya.
Ngenhlanhla, kunezinyathelo ongazithatha ukuqinisekisa ukulala okungcono ebusuku:
1. Ikheli lokuhogela nokulala umoya ngokushesha
Ukuhogela nokulala ubuthongo kungayihlukanisa imibhangqwana.
Ucwaningo lukhombisa ukuthi imibhangqwana ephakathi kwamaphesenti angama-25 kuye kwangama-40 ilala njalo emakamelweni ahlukene, kanti ukuhogela kungenye yezinto ezishukumisayo.
Okokuqala, udinga ukukhuluma ngodaba. Kungenzeka ukuthi uhonqa futhi awukuqapheli, ngokufanayo nomunye wakho obalulekile angahle angaboni ukuthi uyarhona.
Okulandelayo, udinga ukuxazulula inkinga. Ukuhogela nokulala ubuthongo kubangelwa yimigwaqo yomoya evinjiwe noma evinjelwe. Kunezindlela eziningi zokubhekana nokuthwebula, kufaka phakathi amadivayisi, njengemishini ye-CPAP, ukuhlinzwa, nokusebenzisa imicamelo ehlukile.
Ukuthimula nokulala ubuthongo kungaxhunyaniswa nesimo esibi sempilo. Kuwukuhlakanipha ukufuna izeluleko zochwepheshe kuchwepheshe we-apnea yokulala. Angakusiza ukuthi ubone ukuthi kungani uhonqa nokuthi ungabhekana kanjani nakho.
2. Khuluma ngezintandokazi zakho
Izingxoxo ezinempilo ziyisisekelo sobudlelwano obunempilo.
Wena nomunye wakho obalulekile kufanele nixoxe ngokuthanda ukulala futhi nikhombe noma yiziphi izingqinamba, nithi izingubo zokulala ngengozi.
Imvamisa, kunezixazululo ezilula, njengokuthenga ingubo enkulu noma ukufaka ingubo yesibili embhedeni.
Kubalulekile futhi ukuthi uqiniseke ukuthi nobabili ninethezekile ngombhede wakho. Okunye kwakho okuphawulekayo kungathanda imibhede ethambile, kepha ungadinga umbhede oqinile ukuxhasa umhlane wakho, ngokwesibonelo. Ngenhlanhla, ungathenga imibhede ekuvumela ukuthi ulungise ukuqina kohlangothi ngalunye.
Uma umlingani wakho ephonsa futhi ejika ebuthongweni babo, lokhu kungakhombisa ukuthi abahlali kahle ngombhede. Bangase bangakuboni nokukuqaphela lokho.
Abantu abaningi bakhetha ngokucophelela imibhede ethambile, kepha umzimba wabo ungadinga ukwesekwa kukamatilasi oqinile.
Kodwa-ke, uma ungaxoxi ngokuncamelayo, inkinga kungenzeka ingalungiswa. Noma ngabe ukhululekile ngokuhlelwa kwakho kokulala, kuwukuhlakanipha ukuxoxa ngakho nomunye wakho obalulekile. Kungenzeka angavezi imizwa yakhe.
3. Qinisekani ukuthi umbhede wenu mkhulu ngokwanele nobabili
Ukhahlelwa ebuthongweni bakho?
Umlingani wakho kungenzeka angabi nayo indawo eyanele yokulala kahle. Imibhangqwana eminingi izama ukwenza ngombhede osayizi ogcwele, kepha lokhu empeleni kushiya umuntu ngamunye enesikhala esilingana nesokulala okujwayelekile.
Umbhede oyindlovukazi noma oyinkosi uzosiza kangcono imibhangqwana eminingi. Lokhu kuzonikeza bobabili abantu isikhala esengeziwe sokunweba nokubamba ubuthongo obuhle ebusuku.
4. Ungavumeli ikamelo lakho lokulala libe yihhovisi
Ikamelo lakho lokulala liyikamelo lakho lokulala. Yilapho ubamba khona ama-Z akho bese uzibandakanya ekusondeleni.
Kungcono ukushiya ikamelo lakho lokulala ngokuqinile kulokho. Musa ukusebenza kwi-laptop yakho lapho ulele, futhi ungalethi lowo mbiko womsebenzi uzolala nawo.
Kuhle ukufunda incwadi uma lokho kukusiza ukuthi ulale, kepha okwenzayo embhedeni kufanele kukhawulelwe ekuzijabuliseni nasekuphumuleni.
Uma umlingani wakho eletha umsebenzi embhedeni, khuluma naye ngakho.
5. Qiniseka ukuthi izinga lokushisa lilungele nobabili
Ama-degree angama-60 kuya kwangama-65 Fahrenheit abhekwa njengokushisa okuhle kakhulu kokulala.
Kodwa-ke, abanye abantu bazokhetha indawo efudumele. Uma umlingani wakho edinga ukushisa okwengeziwe, ngenkathi ufuna igumbi lihlale lipholile, tshala imali ngengubo kagesi. Ngale ndlela, nobabili niyakuthola enikufunayo.
Khumbula, konke kuqala ngengxoxo
Njengoba ukwazi ukubona, kunezinyathelo eziningi nezixazululo ongazithatha ukuthuthukisa wena nokulala komlingani wakho. Ukuze uthole ikhambi, noma kunjalo, udinga ukukhomba izinkinga. Futhi lokho kuqala ngokuba nengxoxo.
Ngakho-ke qiniseka ukuthi uxoxa ngamalungiselelo okulala nomunye wakho obalulekile nokuthi zombili izidingo zakho ziyahlangatshezwa.