Ukuphuthelwa ngexesha lokukhulelwa sisifo esiqhelekileyo. Phantse iipesenti ezingama-85 zabasetyhini abakhulelweyo bathi ukulala kwabo kuyatshintsha okanye kubi ngamanye amaxesha ngexesha lokukhulelwa.. Kwaye ayisiyomthamo wesisu kuphela owenza ukuba ulale kakubi. Ukukhathazeka okuninzi, ukutyelela kwigumbi lokuhlambela, ukuhamba kosana kunokubangela ukuba ubuthongo bakho buphazamiseke kwaye ubusuku bakho bube ngunaphakade.
Ukuba uphakathi kwabasetyhini abahluthwe ubuthongo ngokukhulelwa, kunokwenzeka ukuba uya kuphoxeka kwaye ujike ebhedini. Kodwa ungakhathazeki kuba, ngaphandle kweemeko ezizodwa, ungawuphucula umgangatho wobusuku bakho ngengcebiso esikunika yona kule posi.
Oonobangela bokungalali ngexesha lokukhulelwa
Zininzi izinto eziphazamisa ukulala ngexesha lokukhulelwa. ezona ziqhelekileyo zezi:
- Izizathu zomzimba: isicaphucaphu, isilungulela, ukwanda kwesisu, iintshukumo zosana, utshintsho kwihomoni, isidingo sokuchama rhoqo, ubushushu kunye noxinzelelo lwegazi. Ngotshintsho oluninzi, kuyinto eqhelekileyo ukuba ubuthongo bakho buphazanyiswe.
- Izizathu zengqondo: Ukukhulelwa linqanaba elinamandla kakhulu ngokwasemzimbeni nangokweemvakalelo. Ayitshintshi umzimba wakho kuphela, kodwa nengqondo yakho isebenza nzima ukulungelelanisa imeko entsha. Uloyiko lokukhulelwa nokuzala, ubomi obutsha obulindeleyo kuthi, uxanduva lokugcina ubomi obutsha, amalungiselelo kunye nenyaniso yokuba iihomoni zokukhulelwa zisenza sithande ngakumbi, zingakhokelela kwiingxaki zokungalali.
Yintoni ongayenza ukuze ulale ngcono?
- Misela isithethe kunye neendlela zokuphumla ngaphambi kokuba ulale. Zama ukuseta amaxesha okuphumla rhoqo kwaye uzame ukuphumla ngaphambi kokuba ulale. Funda incwadi, umamele umculo othambileyo, fumana umyalezo. Nantoni na enokukunceda uphephe imisebenzi evuselelayo enjengekhompyuter okanye iselfowuni.
- Yiba neglasi yobisi olushushu. Ubisi luqukethe i-tryptophan, i-amino acid ekunceda ulale. Zama ukuyithatha ngaphandle kweswekile, ukuba ufuna ukuyenza mnandi yenze ngobusi obuncinci.
- Fumana umyalezo wokuphumla ngaphambi kokulala.
- Gwema iziphuzo ezikhuthazayo ezifana iti, ikofu okanye iziselo ezineswekile kakhulu.
- Yenza umsebenzi womzimba emini. Ukuhlala usebenza kunokukunceda ukuba ufike kobona busuku budiniweyo kwaye umzimba wakho uya kufuna ukuphinda usebenze kwakhona Kuphephe ukuzilolonga iiyure ezimbini ngaphambi kokuba ulale kuba kungenjalo uya kufumana iimpembelelo ezichaseneyo. Eyona midlalo ilungileyo yokuziqhelanisa ngexesha lokukhulelwa, okoko nje kungekho zichaso zonyango, ukuhamba, iiPilates, iyoga, ukuqubha okanye ukukhwela ibhayisikile. Ukuba ufuna ukwazi ngakumbi malunga nemidlalo kunye nokukhulelwa, ungaphoswa esi sithuba endikubhalileyo kwithuba eladlulayo.
- Zama ukugcina ukutya okunempilo kunye nokulinganisela. thintela ukutya okunamafutha kakhulu, okuneziqholo okanye okunzima okwenza ukwetyisa nokulala kube nzima. Sukulala phantsi xa usandula ukutyiwa njengoko kunokukhokelela kukungazinzi kokugaya ukutya. Ukulala ungatyanga akuncedi nganto njengoko kunokwenzeka ukuba uvuke ngenxa yendlala.
- Musa ukusela amanzi kakhulu ngaphambi kokuba ulale ukunqanda ukwandisa "iihambo zakho" kwigumbi lokuhlambela.
- Lala ebhedini entle, ngomatrasi olungileyo nakwigumbi elicocekileyo, elithe cwaka nelingena umoya.
- Ulala ngecala lakho ngomqamelo phakathi kwemilenze okanye kufakwe phakathi ukuba unengxaki yokuqaqamba kwentliziyo.
- Yenza imithambo yokuphefumla engqondweni okanye yokuphumla. Ngokuqinisekileyo kwiiklasi zokubeleka zikufundisile ezinye.
- Ungaze usebenzise iziyobisi ngokwakho, nokuba zezendalo, Nokuba umhlobo wakho okanye ummelwane wenze kakuhle. Soloko ujonga nogqirha wakho.
Ngokulandela ezi ngcebiso zilula, uyakulala kancinci. Kodwa ukuba awukwazi ukulala, Yiya kugqirha wakho akukhokele ngonyango olungcono ngaphandle kokubeka impilo yakho okanye eyomntwana wakho emngciphekweni.
Yiba namaphupha amnandi