Uhlolojikelele
Kubalulekile ukulala ngokwanele.Ukulala kusiza ukugcina ingqondo nomzimba wakho uphilile.
Ngidinga ukulala okungakanani?
Abantu abadala abaningi badinga amahora angu-7 noma ngaphezulu okulala kwekhwalithi enhle ngeshejuli evamile ubusuku ngabunye.
Ukulala ngokwanele akukhona nje kuphela cishe amahora amaningi okulala.Kubalulekile futhi ukuthola ubuthongo bekhwalithi enhle ngeshejuli evamile ukuze uzizwe uphumule lapho uvuka.
Uma uvame ukuba nenkinga yokulala - noma uma uvame ukuzizwa ukhathele ngemva kokulala - khuluma nodokotela wakho.
Izingane zidinga ukulala okungakanani?
Izingane zidinga ngisho nokulala okwengeziwe kunabantu abadala:
●Intsha idinga amahora angu-8 kuya kwangu-10 okulala ubusuku ngabunye
●Izingane ezifunda isikole zidinga ukulala amahora angu-9 kuya kwangu-12 ubusuku ngabunye
●Izingane zasenkulisa zidinga ukulala phakathi kwamahora angu-10 nangu-13 ngosuku (okuhlanganisa nap)
●Izingane ezisacathula zidinga ukulala phakathi kwamahora angu-11 nangu-14 ngosuku (okuhlanganisa nap)
●Izingane zidinga ukulala phakathi kwamahora angu-12 nangu-16 ngosuku (okuhlanganisa nap)
●Izingane ezisanda kuzalwa zidinga ukulala phakathi kwamahora angu-14 nangu-17 ngosuku
Izinzuzo Zezempilo
Kungani kubalulekile ukulala ngokwanele?
Ukulala ngokwanele kunezinzuzo eziningi.Ingakusiza:
●Ungaguli njalo
●Hlala unesisindo esinempilo
●Yehlisa amathuba okuba nezinkinga zempilo ezimbi kakhulu, njengesifo sikashukela nesifo senhliziyo
● Yehlisa ukucindezeleka futhi uthuthukise isimo sakho sengqondo
●Cabanga ngokucacile futhi wenze kangcono esikoleni nasemsebenzini
●Hlumelana kangcono nabantu
●Yenza izinqumo ezinhle futhi ugweme ukulimala — isibonelo, abashayeli bayozela babangela izinkulungwane zezingozi zezimoto minyaka yonke
Uhlelo Lokulala
Ingabe kunendaba lapho ngilala?
Yebo.Umzimba wakho ubeka “iwashi lakho lezinto eziphilayo” ngokwephethini yokukhanya kwasemini lapho uhlala khona.Lokhu kukusiza ukuthi ulale ngokwemvelo ebusuku futhi uhlale uqaphile phakathi nosuku.
Uma kufanele usebenze ebusuku futhi ulale phakathi nosuku, ungase ube nenkinga yokulala ngokwanele.Kungase futhi kube nzima ukulala uma uya endaweni yesikhathi ehlukile.
Thola amathiphu okulala angakusiza:
●Sebenzisa ishifu yasebusuku
●Ukubhekana ne-jet lag (inkinga yokulala endaweni yesikhathi entsha)
Inkinga Yokulala
Kungani ngingakwazi ukulala?
Izinto eziningi zingenza kube nzima ukuthi ulale, okuhlanganisa:
● Ukucindezeleka noma ukukhathazeka
●Ubuhlungu
●Izimo ezithile zempilo, njengesilungulela noma isifuba somoya
●Eminye imithi
●I-caffeine (imvamisa ephuma ekhofini, itiye, nesoda)
●Utshwala nezinye izidakamizwa
●Izinkinga zokulala ezingalashiwe, njengokuphelelwa umoya noma ukuqwasha
Uma unenkinga yokulala, zama ukwenza izinguquko endleleni yakho ukuze uthole ukulala okudingayo.Ungase ufune uku:
● Shintsha okwenzayo phakathi nosuku — isibonelo, thola umsebenzi wakho womzimba ekuseni esikhundleni sasebusuku
●Dala indawo yokulala enethezekile — isibonelo, qiniseka ukuthi igumbi lakho lokulala limnyama futhi lithulile
●Setha isimiso sokulala — isibonelo, lala ngesikhathi esifanayo njalo ebusuku
Izinkinga Zokulala
Ngingabona kanjani ukuthi nginenkinga yokulala?
Ukuphazamiseka kokulala kungabangela izinkinga eziningi ezahlukene.Khumbula ukuthi kuvamile ukuba nenkinga yokulala njalo.Abantu abanezinkinga zokulala ngokuvamile babhekana nalezi zinkinga njalo.
Izimpawu ezivamile zokuphazamiseka kokulala zihlanganisa:
●Inkinga yokuwa noma ukuhlala ulele
●Usazizwa ekhathele ngemva kokulala kahle ebusuku
●Ukulala emini okwenza kube nzima ukwenza imisebenzi yansuku zonke, njengokushayela noma ukugxilisa ingqondo emsebenzini
●Ukuhona okukhulu njalo
● Ukuma kokuphefumula noma ukuhefuzela ngenkathi ulele
●Imizwa elumayo noma ekhasayo emilenzeni noma ezingalweni zakho ebusuku ezizwa ingcono lapho unyakaza noma ubhucunga indawo.
●Ukuzwa sengathi kunzima ukunyakaza lapho uqala ukuvuka
Uma unanoma iyiphi yalezi zimpawu, khuluma nodokotela noma unesi.Ungase udinge ukuhlolwa noma ukwelashelwa inkinga yokulala.
Siyakwamukela ukuvakashela iwebhusayithi ye-Raycaremed Medical:
www.raycare-med.com
Ukuze useshe eminye imikhiqizo Yezokwelapha Nelabhorethri
Ukuze uthuthukise impilo engcono kakhulu
Isikhathi sokuthumela: Mar-15-2023