Ngaba unomona ngabantu abakhukulisa ngokukhawuleza xa intloko yabo ibetha umqamelo?
Ukulala kakuhle yenye yezinto ezibalulekileyo kwimpilo yethu ngokwasemzimbeni nasengqondweni, ke lixesha lokuba nawe ufunde iindlela ezithile ezinokukunceda ufumane indlela eya kwilizwe lokunqongophala ngexesha elikhawulezayo.
Zama ukuziqhelanisa nenye okanye ezingaphezulu kwezi ndlela zilandelayo ukuze ulale ngokukhawuleza kwaye ikunike oko ubuthongo obunzulu kunye nokuphumla unqwenela njalo.
1. Funa uxinzelelo kwaye uluyeke
Kanye ebhedini, lala ngomqolo kwaye uvale amehlo akho. Ukuqala ngeenzwane zakho kunye nokusebenza komzimba wakho, khetha indawo nganye kwaye uzame ukuphumla ngokupheleleyo kuyo yonke imisipha enokubakho.
Uya kumangaliswa kukubona ukuba uxinizelele kangakanani kwimisipha yakho nokuba uthe tyaba emqolo kwaye ucinga ukuba ukhululeke ngokupheleleyo. Uninzi lomzimba wakho ukhululeke ngokupheleleyo ngexesha lasebusuku ukuze ungene kweli lizwe ungakhawulezisa ukuqala kokulala.
Nika ingqalelo ekhethekileyo kwingxabano entanyeni yakho, emagxeni kunye nemisipha yobuso.
2.Yilwa nokulala kwaye uyakuphela Ukuphulukana (Ngelixa uQinisa)
Ngaba ukhe wazama ukuhlala uphaphile nokuba ingqondo ithi kuwe vala amehlo ulale? Ukuba kunjalo, uyayiqonda indlela enokukunceda ngayo ukuba ukhukuliseke xa ukufumanisa kunzima ngenye indlela.
ukuba ubhalele umfana emva komhla wokuqala
Ngena ebhedini, ucime izibane, kodwa kunokuba uvale amehlo akho, zama ukuzigcina zivulekile. Ukuba igumbi lakho limnyama ngokufanelekileyo (ekumele ukuba ulala kamnandi ebusuku), ngekhe ukwazi ukubona okuninzi kwaye le yinxalenye yenkqubo yokusebenza.
Iingcinga zethu zihlala zingunobangela wokungalali, kodwa kunokuba nzima ukubona iingcambu zoxinzelelo kunye noxinzelelo xa amehlo ethu evulekile xa kuthe kwavalwa. Ke, ukujonga ebumnyameni kwigumbi lakho lokulala kwenza kube lula ngakumbi ukuba ingqondo yakho icime.
Yilwa nomnqweno wokuvumela iinkophe zakho ziwe njengoko le nzame iyakunceda ekuthinteleni naziphi na iingcinga ezingafunekiyo zama ukugcina oku kangangoko unakho.
Ekugqibeleni, uya kuphulukana nedabi kwaye uzifumane uthule uzika ubuthongo.
3. Khawufane ucinge uMbala oMhlophe okanye uMnyama
Ukuba ukugcina amehlo akho evulekile akuthinteli iingcinga ekubalekeni ngengqondo yakho, unokuzama obu buchule endaweni yoko.
Ngeli xesha vala amehlo akho, kodwa zama ukucinga ukuba umbala omhlophe ugcwalisa yonke intsimi yombono. Ngalo lonke ixesha enye ingcinga izama ukungena engqondweni yakho, yamkele, kodwa ubuyele kwangoko kubumhlophe obuzalisa ukuqonda kwakho konke.
Abanye abantu banokufumana umnyama okanye omnye umbala ube luncedo ngakumbi, kodwa nantoni na oyikhethayo, yenze ingcinga yakho kuphela.
ungambona njani umhlobo wobuxoki
Kungekudala okanye kamva uyakufumanisa ukuba iingcinga ezingahleliwe zingena eludongeni lombala, kodwa ezi kufuneka zibe ngamanqanaba okuqala ephupha elibonisa ukuba uyalala.
4. Vumela Ingqondo Yakho Ibaleke
Ingangathi iyaphikisana, kodwa ukuvumela ingqondo yakho ukuba ijikeleze ngeengcinga enye nenye inokuba yenye indlela eya kwilizwe lamaphupha.
Yintoni ebalulekileyo apha kukuba ungayivumeli ingqondo ukuba ihlale nakweyiphi na ingcinga ixesha elide endaweni yoko, uyiyeke itsibe ukusuka komnye ukuya komnye ngokulandelelana ngokukhawuleza.
Obu buchule bufuna ukuziqhelanisa kunye nomzamo othile wokuqengqeleka kwebhola, kodwa kuyalinganisa nendlela esebenza ngayo ingqondo ephuphayo kwaye kungaluncedo olunamandla kakhulu ekulaleni.
5. Musa ukulibala Ukuphefumla
Kulungile, ke ngekhe ulibale ukuphefumla, kodwa indlela ophefumla ngayo kwaye uphefumle ngayo inokunceda ukubeka umzimba wakho kwimeko efanelekileyo ukuze kuqale ukulala.
Ngelixa kukho iindlela ezithile zokuphefumla ezenziwe kwi-intanethi, ezinje nge-4-7-8 Breath, uninzi lwabantu ludinga ukulandela indlela yabo yesiqhelo ngokusekwe ekuphefumlweni okunzulu, ukuyibamba kangangexesha elithile, ngaphambi kokuphuma kancinci de imiphunga yakho ayinanto.
Ngelixa ukubala inyathelo ngalinye kunokuba luncedo, ubeka emngciphekweni wokubanjwa kakhulu ekugqibezeleni amaxesha endaweni yokuphumla ngokwenyani-yiyo le nto ukuphefumla okunengqondo konke malunga noku.
Kungcono ukulandela eyakho, ipateni yendalo eya kuthi ihlala ithetha ukwandiswa ngokuthe ngcembe kokuphefumla kunye nokuphefumla njengoko intliziyo yakho icotha kwaye umzimba wakho uphumla.
Unokuthanda (inqaku liyaqhubeka ngezantsi):
6. Mamela kuKucamngca ngokuKhokelwa
Ukuba ezi ndlela zingasentla azincedi ingqondo yakho ukuba ithobe isantya kwaye iphumle, kunokuba kufanelekile ukuba uzalise imali kucamngco olukhokelwayo.
Izigidi zabantu zisebenzisa ezi zinto ukuziphumza kunye nokuphumla ngaphambi kokulala umxube wokubona kunye nokuqonda kunceda ukuphazamisa ingqondo yakho kuzo zonke iingcinga ezikuthintelayo ukuba ulale.
Akuqhelekanga kubaphulaphuli ukuba balele ngaphambi kokuphela kokucamngca kwaye ngenxa yokuba banokuthathwa njenge-mp3s ngaphantsi kwedola, akukho nto iyingozi ngokuzama.
7. Thoba umoya ngesiqhelo
Yinto yendalo ngokupheleleyo ukuba abazali benze indlela yesiqhelo yabantwana babo ngexesha lokulala kwaye kubonisiwe kukonyusa umgangatho wokulala komntwana.
Yintoni engaqhelekanga kakhulu, nangona kunjalo, kukuba abantu abadala babenesiqhelo sabo, nangona iimpembelelo ezifanayo ezintle zinokuviwa. Zibuze ukuba yintoni eqhelekileyo yesiqhelo ngaphambi kokulala- kwaye oko akubandakanyi ukuxubha amazinyo okanye ukukhupha i-makeup.
Ngokufanelekileyo ufuna ukuqala ukubhuqa phantsi ubuncinci imizuzu engama-30 ngaphambi kwexesha lokulala elimiselweyo ukuze umzimba nengqondo yakho zikhululeke ngakumbi. Oku kuthetha ukusika imisebenzi ebandakanya ukuvusa umzimba ngokwasemzimbeni nangokwasengqondweni.
Iseti encinci yolulekileyo ohamba kuyo busuku ngabunye inokunceda ukukhulula nakuphi na ukungavisisani onokuba nako emzimbeni wakho ngelixa ixesha lemizuzu eli-10 lokuqonda linokuba nefuthe lokuzola engqondweni.
Ukufunda sisandulela esisebenzayo sokulala kwabaninzi, qiniseka nje ukuba ayisiyonto imnandi kakhulu uya kufuna ukunqanda ukufunda kwizixhobo ezibuyiselwe emva okanye ukukhanya kwegumbi eliqaqambileyo.
Zama ukuba ungabukeli iTV okanye ujonge ilaptop okanye umnxeba kwisiqingatha sokugqibela seyure yosuku lwakho. Nantoni na ekhokelela kukukhanya okuninzi okungena kwiliso lakho iya kusebenza kuphela ukuvelisa iihomoni ezikugcina uphaphile.
Ngokunamathela kwisiqhelo, uya kubeka umzimba wakho iwashi ukuba ulindele ukulala ngexesha elithile kwaye emva kokuba imisebenzi ethile yenzekile. Akufanele ujonge ukubaluleka kwewotshi yomzimba wakho.
8. Yitya indlela yakho yokulala
Ukutya okutyayo kuchaphazela ngqo indlela umzimba wakho ovelisa ngayo kwaye usebenzise iikhemikhali ezisetyenziswa xa ulele.
Ngaphandle kokungena kwisayensi yayo yonke into, indibaniselwano yee-carbohydrate ezintsonkothileyo kunye neeprotheyini lelona qhinga lokutya okune-snack okanye iyure ngaphambi kokuba ulale njengoko oku kuya kubonelela ngeebhloko zokwakha kunye nokukhuthaza umzimba wakho ukuba uvelise ezi zinto zibangela ubuthongo.
Isitya esincinci segranola esinobisi olunamafutha asezantsi, okanye isplodge setshizi yokhrim kwibhasikiti ye-oaty ilungile. Ukongeza ii-cashews ezimbalwa, imbewu yethanga okanye imbewu kajongilanga kuya kukunika ngakumbi izondlo zomzimba wakho ukuze ungene kumgangatho olungileyo weekhemikhali ukuze ulale ngokuzolileyo.
Ndinqwenela ukuba ndikwazi ukufunda iingqondo
Ukucinga kwakhona: Ukulala kakuhle kubaluleke kakhulu kwaye akufuneki samkele nantoni na engaphantsi. Ngelixa kungasoloko kulula ukufezekisa, ukuzingisa kunye nokuzilolonga kuya kukunceda ufike ekugqibeleni.
