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Imithambo yokuphefumla ikunceda ukuba ulale

Imithambo yokuphefumla ikunceda ukuba ulale

Kukho "imisebenzi" ethile ekungekho mntu uyilangazelela ngokwenene. Oku kuquka ukubala iigusha. Ukuba ujonge phambili kubuthongo obumnandi emva kosuku olunzima uze ulale ungalali iiyure ezininzi, uya kudana ngokuzenzekelayo. Kwaye mhlawumbi uyayazi ngokusuka kumava akho: Ukuba emva koko uyaqonda ukuba kufuneka ulale ngokupheleleyo ngoku ukuze ukwazi ukwenza okusemandleni akho ngosuku olulandelayo, ke ukuphumla ebhedini kuphelile ngokupheleleyo. Endaweni yokufukama, kungcono ukwenza umthambo wokuphefumla. Ziyeyona ndlela ibalaseleyo yokunceda ukuzola kwaye sele zithuthe iingqondo ezininzi ezinoxinzelelo kwilizwe lamaphupha. Ngaba imithambo yokuphefumla isoloko inceda? Hayi, ngamanye amaxesha ezinye izizathu ngaphandle kokungazinzi zibangela ukuphuthelwa. Oku kufuneka uhlolwe ngugqirha. Umzamo usoloko ufanelekile kwaye amava abonise ukuba ahlala ephumelela.

Umsebenzi onzima wosuku ufikelela esiphelweni kwaye yonke into ofuna ukuyenza kukulala? Ukuba uxinezeleke kakhulu, esi sicwangciso sinokukubuyisela umva. Kuba nokuba uziva udiniwe kwaye udiniwe kangakanani na: Ukulala yinzululwazi ngokwayo Kwaye inyaniso kukuba, kunzima ukulala xa uxinezelekile. Ngoko ke kuyathembisa ngakumbi ukuba wehla kuqala. Izithethe ezahlukeneyo zokulala ziyanceda, kodwa kunye nemithambo yokuphefumla. Unokwenza oku "prophylactically" ngaphambi kokulala, okanye xa ufumanisa ukuba awukwazi ukulala.

Ukushukuma kwesisu kukugungqisa ngobunono ukuba ulale

Umdibaniso omangalisayo wengqondo kunye nokuziqhelanisa nokuphefumla kukubona intshukumo yodonga lwesisu sakho njengoko uphefumla. Oku kukuvumela ukuba ugxininise, nto leyo ekhokelela ekuphumleni. Ngoko landela la manyathelo:

  • Lala kakuhle ngomqolo wakho.
  • Beka isandla esinye embindini wesisu sakho.
  • Phefumla ngokunzulu nangokucotha kangangoko unako ngempumlo yakho.
  • Qaphela ukuhamba kwesisu sakho, esiphakama ngobumnene.
  • Khupha umoya kwaye uve isisu sakho ngokucothayo kodwa ngokuqinisekileyo uhlehle umva.

Ngendlela, unyusa umphumo wokuphumla ngakumbi ukuba ubala ukuphefumla kwakho. Ukuthetha ngesisu: akufanele kuhluthe kakhulu ngaphambi kokuba ulale. Incinci "ixesha lokulala" livumelekile, kuba awulali kakuhle xa ulambile. Iglasi yobisi olufudumeleyo, umzekelo, ibonakalise iluncedo. Ngaba awuthandi? suyinaka kukho iindlela ezahlukeneyo zobisi kunye nokutya okuninzi ngexesha lokulala.

Ukubhuza kweenyosi kuthetha ukuphumla okucocekileyo

Ukudumzela kweenyosi ligama lomthambo wokuphefumla odumileyo ongenanto yakwenza nezidalwa ezincinci ezixakekileyo. Endaweni yoko, igama livela kwi-hum encinci eyenzekayo ngexesha lokuzilolonga, apho uhlala khona ngokuthe tye emphethweni webhedi kwaye uvale iindlebe zakho ngezithupha zakho. Gquba eminye iminwe entloko yakho kwaye uqale ukuphefumla ngobumnene kwaye ukhuphe. Eyona nto ibalulekileyo kukuba benza imilebe yakho ingcangcazele kancinci xa ukhupha umoya, nto leyo eyenza i-bee hum eqhelekileyo. Umthambo uvela kwi-yoga kwaye kuthiwa ukonyusa ukuhamba kwegazi. Uya kuqaphela ukuba emva kwemizuzu embalwa uya kuziva ukhululekile ngokumangalisayo kwaye ulale.

Dibana nogqirha xa uphuthelwa

Kodwa kwanemithambo yokuphefumla ifikelela kwimida yayo: Ukuba unengxaki yokuphuthelwa okuzingisileyo, kufuneka uqhagamshelane nogqirha ukuze ube kwicala elikhuselekileyo. Ngamanye amaxesha kukho isizathu sonyango emva kwayo esifuna ukunyangwa. Kufuneka uqaphele ukuba ulala ngokukhawuleza kwaye ubonakala ulala kakuhle ubusuku bonke, kodwa uhlala udiniwe kwaye udinwe emini. Inokwenzeka ukuba uhlala nawe ebizwa ngokuba yi-sleep apnea syndrome ngaphambili. Oku ngokuqinisekileyo kusezandleni zengcali. Noko ke, oonobangela bokuphuthelwa ngokufuthi abanabungozi yaye banokulungiswa ngokulula. Umzekelo ngokwenza umthambo wokuphefumla, njengoko usazi ngoku.

Photo / Ividiyo: Shutterstock.

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