Ngaba nawe maxa wambi ucinga ukuba akukho iiyure ezaneleyo ngosuku? Ubunzima bomntu wobomi bwanamhlanje asishiyi ixesha elaneleyo lokulala. Kwaye ukungabi nako kweengxaki zokulala akunakuphepheka: oku kukudakumba, nokulala, kunye nokukhathala okungapheliyo, kunye nokuphazamiseka kwengqondo, kunye neentloko. Ukuze uqonde indlela yokulala ngexesha elincinci, kufuneka uguquke kwimeko yobuthongo bethu.
Ingakanani umntu afuna ukulala?
Izazinzulu sele zibala ukuba umntu ufuna iiyure ezingama-8 ukuya kwi-8 ukubuyisela umsebenzi wengqondo kunye nenkqubo yesifo. Nangona kunjalo, isilwanyana ngasinye siyingqayizivele, kwaye abanye bangakwazi ukulala ngaphezulu okanye ngaphantsi kwamaziko aphakathi amisiweyo. Ngoko ke, impendulo yonyani yonyani kumbuzo wobukhulu obuninzi bokufumana ubuthongo obaneleyo abukho.
Ulala njani ukulala?
Kwiiyure ezimbalwa zomhla uya kuchatshazelwa yizinto ezinzima kakhulu zokulala , kwabanye uya kuqhubeka unqoba "nedosyp". Nika ingqalelo kwixesha elithile ulala kakhulu. Ukuba, umzekelo, usoloko ufuna ukulala ngo-1.00 kwaye ngo-2.30, ngoko, ngokunika umzimba ithuba lokuphumla okufunayo kulezi iyure, unokukhawuleza ukubuyisela amandla.
Nangona kunjalo, ukuba ishedyuli yakho ayikuvumeli ukuba uhlangane nomzimba, kufuneka uzame ukuvuselela ngokutsha ishedyuli yakho. Ungakulibali ukuba yonke into ebalulekileyo yomntu iyinkimbinkimbi, indlela enokuqwalasela efuna ukuzinza kunye nolawulo oluthile. Ngamanye amagama, nangona ulala amahora ama-5 ukuya ku-6 ngosuku, kodwa kuya kwenzeka njalo ngexesha elifanayo, uya kuziva ungcono. Ngaphantsi kweli xesha akufanele uphumule, kwaye ukuba ngaba ubusuku ubuthongo iiyure eziyi-3-4 kuphela, qiniseka ukuba uthathe ixesha 'lokulala' ngemini.
Indlela yokulala encinane nokulala: isigaba sokulala
Ukukhumbula ikhosi ye-biology, khokelwa zizigaba zokulala. Kukho ezimbini kuphela - zihamba ngokukhawuleza kwaye zikhawuleza. Ngokukhawuleza iya kwiiyure eziyi-1.5 kwaye ikuvumela ukuba usebenze yonke inkcazelo efike ngosuku. Isigaba eside ixesha sivumela ukuba sibuyisele amandla, sivuselele amaseli. Ebusuku kufuneka uhlale usebenzisa ithuba lokulala kwesi sigaba, kodwa ukuhlala emva kwemini, iiyure eziyi-1.5 ziya kukwanela.
Ungalala njani iiyure ezingama-5?
Ukulala iiyure ezingama-5 kuyinyani. Into ephambili kukuba ukhethe enye yeendlela ezilandelayo:
- okanye ulala zonke iiyure ezingama-5 ngelo xesha, ngelixa udibanisa uxolile kunye nezimo ezipheleleyo ukuze ungaphazamiseki;
- okanye ulala ii-3,5 iiyure ebusuku kwaye emva koko ube nesinye isiqingatha ngosuku.
Iskimu sesibini sisetyenziswe ikakhulu ngabafundi ngexesha leseshoni, kwaye kuyafaneleka ukuphawula ukuba isebenza ngokugqibeleleyo kwaye ingabonakalisi imifanekiso engokwemvelo. Qaphela, ngemini kufuneka udle i-1.5 iiyure - esi siqendu sokulala okufutshane. Impendulo yombuzo wokuba ulala njani ngeyure ayikho.
Unokufumana njani ukulala ngokwaneleyo ngexesha elingaphantsi?
Ngokuqhelekileyo ingxaki ephambili kukukhawuleza ukulala nokulala. Emva kokuba uhlala ulala ebhedeni, ixesha elincinci lihlala lilala, kukuvumela ukuba ubuyisele amandla akho ngokufanelekileyo. Sebenzisa imithetho elula evumela ukuba uzive ulungile kwaye kulula ukulala:
- Ukuphelisa itiye kunye nekhofi 3-4 iiyure ngaphambi kokulala. Kuphela kuvunyelwe itiye yokutya.
- 3-4 iiyure ngaphambi kokulala, unqabe ukutya.
- Ukuba unenkathazo yokulala, thatha ibhola yokuphumla imizuzu engama-30 ngaphambi kokulala.
- Musa ukunika umzimba umsebenzi ongaphantsi kweeyure ezingama-3 ngaphambi kokulala.
- Yenza umkhuba wokufunda ngaphambi kokulala. Ukufunda kuthoba.
- Ventilate igumbi lakho ngaphambi kokulala.
- Musa ukucinga ngeziganeko ezidlulileyo nezizayo kwikhedi, kodwa khumbula amaphupha akho.
Imithetho enjalo elula kunye nolawulo olulodwa lomhla luya kukuvumela ukuba ulale ngokukhawuleza kwaye ngokukhawuleza, kwaye kusasa ujabule.