Abo bahlanjululwa yindlala iminyaka, kubonakala ngathi isifo esiqhekezayo, isithintelo esingenakunqandeka kwinjongo. Enyanisweni, ukulala usinokutshatyalaliswa, kufuneka nje ukwazi ukuba njani.
Amachiza.
Ukuba uthatha nawaphi na amachiza, nokuba ngaba i-painkillers, ulawulo lokubeleka okanye iziyobisi zonyango, qiniseka ukuba ukuphazamiseka kokulala akuyona enye yemiphumo emibi. Ukuba kukho ukukhankanywa okunjalo, qhagamshelana nogqirha ukuze ubeke endaweni yeso sigqirha kunye nokuya kulawula umphumo onjalo.
Xa kwenzeka ukuba okwangoku ungathathi naluphi na iyeza, kungenokuba ixesha lokuqalisa. Kubalulekile ukuba ungabaluleli naziphi na iipilisi zokulala. Ncedisa amayeza emithi - itiye kunye ne-chamomile, itiye kunye nobusi, i-decoction yeengcambu ze-valerian, i-oregano, i-hawthorn ne-sweet clover.
Amandla.
Ukuhlaziya ngokutsha ukutya kwakho. Kukwasemthethweni ukutya ngaphambi kokulala nokulala ulambile. Mhlawumbi uphazamiseka ngumvakalelo okanye ukulamba. Thatha umyalelo wokuba ukhanyise isidlo sakusihlwa, kodwa ukutya okunesondlo. Musa ukuthunyiswa okuthosiweyo kunye namafutha, okuvumba kunye nokunandi. Shintsha isidlo sesitishi sesithathu ngeglasi yobisi olufudumele kunye nebhasiki, inxalenye yentlanzi ebilisiwe kunye nemifuno okanye iziqhamo.
Imikhwa emibi.
Kuyaziwa ukuba ukutshaya nokusela kotywala kuyingozi. Kodwa akuyena wonke umntu owaziyo ukuba ezi zilingo zingathintela kakhulu umgangatho wobuthongo. Ukuba usebenzisa kakubi i-cigarettes kunye notywala, ngelixa ufumana ubunzima bokulala, kuya kufuneka ukhethe phakathi kweemfuno zendalo zemvelo kunye nokumiselwa. Kuphawulwe ukuba ngokukhawulelana ngokukhawuleza ekusebenziseni utywala kunye noogwayi, kukho ukulala kwexeshana. Kodwa, xa kwenzeka ukusetyenziswa ngokugqithiseleyo, ukulala ngendlala akudluli ngokwalo, kodwa kuyingozi kuphela.
Ukongeza, musa ukusela itiye eqinile kunye nekhofi ngaphambi kokulala. Naluphina uvuselelo luyakuthintela ukuba ungalali. Imikhwa emibi ingabonwa ngokuba nomdla ogqithiseleyo kwimidlalo yekhompyutha kunye ne- TV . Azikho zonke iifilimu ezikwazi ukukhupha, kwaye ezininzi iintshukumo zisenza sihlale siphapheme xa umzimba usufuna ukuphumla. Kubalulekile ukutshintshwa kwezi zinto zokuzonwabisa ukuze ufunde iincwadi phambi kokuba ulale, ukunyuka kweebhola zamehlo kunye nokulungiselela umzimba ukuphumla.
Midlalo.
Imidlalo iluncedo kuphela kwiimeko apho kungathinteli umzimba ukuba uphumle. Yonke imihla sinokufumana imithwalo yemithwalo yemvelo kunye nemvakalelo. Ukuba ubongeza kuzo nemidlalo, kufuneka baqeshwe kwaye bangaphazamanga nokuphumla. Musa ukuya kwindawo yokuzivocavoca ngaphantsi kweeyure ezingama-3 phambi kwexesha apho uceba ukulala.
Ukuba uthanda ukuya echibini, kodwa ixesha lokuba lihambe ngokuhlwa ebusuku, lihlehlise iiklasi ngeveki, kwaye ngaphambi kokuba ulale, uthathe ukuhlamba okufudumele kunye nokuhlaselwa kwemifuno.
Ukuphululwa kolawulo lwemihla.
Le yeso sizathu esiqhelekileyo sokulala. Ubomi bwanamhlanje alusivumeli ukuba silale ngenxa yobumnyama, ngobusuku obuninzi nokuzonwabisa kunye namathuba okuchitha ixesha kuphela. Siphumelele esi silingo kwaye, ngenxa yoko, sihlawula ngempilo. Ukuba unesiqinisekiso sokuthi imbangela yokulala ngendlala ihlala ingasebenzi kakuhle kwimihla yemini, uya kufuna ixesha lokubuyisela yonke into endaweni.
Kuhle ukuba unethuba lokuthatha ikhefu ngeveki ezimbalwa. Ngethuba lemihla, gxina ixesha lokulala kwieyure ezintathu. Mhlawumbi ulala e-4 ekuseni. Ngomhla, landela ngo-7, ngoko-10 ukuya kuthi ufike kwi-"11 pm". Zama ukubambelela ngexesha elinye, ngoko akuyi kuba nzima ukulala.
Ukuba awukwazi ukusombulula le ngxaki ngokwakho, ungayitshimi kwaye ungalindelanga ukonyanga ngokumangalisayo. Ukulala okungapheliyo kunokukhokelela kwiintlungu ezahlukeneyo zomzimba kunye nokuphuhliswa kwezifo. Ukutyelela ugqirha uze uthathe amanye amanyathelo okukubuyisela kwihlabathi labantu abalele. Into ephambili kukuba uqiniseke ukuba ukulala kwesibongo akusivakalisi.