Kukho iindlela ezininzi eziphumelelayo zokulala ngokukhawuleza, ukuvavanya ixesha. Iindlela ezicetywayo ziya kukuvumela ukuba ungene ebuthongweni obunzulu kwaye ubuthongo obuhle ngaphambi kosuku olutsha okanye umcimbi obalulekileyo.
Yintoni enokuyenza ngokukhawuleza ukulala?
- Khangela igumbi elenzelwe ukulala. Iingcali zenzululwazi zibonisa ukuba ekamelweni elipholileyo ukulala kakhulu kulula kwaye ngokukhawuleza.
- Lahla imithombo yokukhanya: cima umlenze, iTV.
- Funda iincwadi ezinonophelo, ubunzima obubonwa yingqondo. Ngoko ngokukhawuleza ukhathala kwaye unqanyulwe. Kule meko, njengesixhobo esibanezelayo, kucetyiswa ukuba isebenzise isikrini okanye isibane setafile .
- Fumana i-positi ekhululekile.
Ngokukulindela ubuthongo, abaninzi bayazibuza ngokukhawuleza ukuba balele kwaye bafanele benze ntoni kule nto.
- Okokuqala, sukela zonke iingcamango eziphazamisayo, zama ukuphumla kwaye ungacingi malunga nantoni na ebalulekileyo.
- Gxininisa ukuphefumla. Ukuphefumula ngokunyanisekileyo nangakumbi.
- Sebenzisa ama-aromatherapy. Iindlela ezifanelekileyo kakhulu zokudala umoya olalayo yioli ye-lavender.
Kukhawuleza njani ukulala, ukuba awufuni?
- Ukubetha i-pillows, ukudala indawo ekhululekile ngokwenene.
- Gxininisa ingqalelo ebumnyameni. Umthunzi omnyama ufanele ukukhawuleza uvelise utywala kwaye udibanise ebuthongweni obukhulu.
- Ukuthetha malunga nento eya kunceda ukukhawuleza ukulala, kubalulekile ukuba uqaphele ukuba ukudibanisa ngokukhawuleza ukulala kunokunika umgudu wokusela ubisi olufudumele kunye nobusi. Ookhokho bethu ngexesha elinye basebenzisa le ndlela.
- Ukufudumala umzimba wakho kungekhona kuphela ngaphakathi, kodwa nakubangaphandle. Ulale ebhahleni elifudumeleyo, thatha isitya esithambileyo.
Ukuze ulale ngokukhawuleza, kufuneka ulandele imithetho embalwa elula: ukuthobela urhulumente wokulala, ukukhuphela ukusebenzisa i- caffeine kwaye ungadli iiyure ezintathu ngaphambi kokuba izibane ziphume.