Isishwankathelo
Kubalulekile ukulala ngokwaneleyo. Ukulala kunceda ukugcina ingqondo nomzimba wakho usempilweni.
Ndidinga ukulala kangakanani?
Uninzi lwabantu abadala ludinga iiyure ezisi-7 okanye ngaphezulu zokulala okusemgangathweni kwishedyuli eqhelekileyo ubusuku ngabunye.
Ukulala ngokwaneleyo akuthethi nje malunga neeyure zizonke zokulala. Kukwabalulekile ukuba ufumane ubuthongo obusemgangathweni kwishedyuli eqhelekileyo ukuze uzive uphumle xa uvuka.
Ukuba uhlala unenkathazo yokulala-okanye ukuba uhlala uziva udiniwe emva kokulala-thetha nodokotela wakho.
Bafuna ukulala kangakanani abantwana?
Abantwana bafuna ukulala ngakumbi kunabantu abadala:
● Abakwishumi elivisayo bafuna ukulala iiyure ezisi-8 ukuya kwezili-10 busuku ngabunye
● Abantwana abakubudala bokuhamba isikolo kufuneka balale iiyure ezisi-9 ukuya kwezili-12 busuku ngabunye
●Abantwana abasaqala isikolo kufuneka balale phakathi kweeyure ezili-10 nezili-13 ngosuku (kuquka nasemva kokulala)
●Abantwana abancinane kufuneka balale phakathi kweeyure ezili-11 nezili-14 ngosuku (kuquka nokulala)
● Iintsana kufuneka zilale phakathi kweeyure eziyi-12 nezili-16 ngosuku (kuquka nap)
●Iintsana ezisandul’ ukuzalwa kufuneka zilale phakathi kweeyure ezili-14 nezili-17 ngosuku
IiNzuzo zeMpilo
Kutheni kubalulekile ukulala ngokwaneleyo?
Ukulala ngokwaneleyo kuneengenelo ezininzi. Inokukunceda:
● Ungaze ugule rhoqo
●Zigcine kubunzima obusempilweni
●Ukunciphisa amathuba okuba neengxaki zempilo, njengesifo seswekile nesifo sentliziyo
● Nciphisa uxinezeleko uze uphucule indlela ovakalelwa ngayo
●Cinga ngokucace ngakumbi kwaye wenze bhetele esikolweni nasemsebenzini
●Hlala kakuhle nabantu
●Yenza izigqibo ezifanelekileyo kwaye uphephe ukwenzakala — ngokomzekelo, abaqhubi abozelayo babangela amawaka eengozi zeemoto nyaka ngamnye
Ishedyuli yokulala
Ngaba inomsebenzi xa ndilele?
Ewe. Umzimba wakho umisela “iwotshi yebhayoloji” ngokwepateni yemini yendawo ohlala kuyo. Oku kukunceda ukuba ulale ngokwemvelo ebusuku kwaye uhlale uphaphile ngexesha lasemini.
Ukuba kufuneka usebenze ebusuku kwaye ulale emini, unokuba nengxaki yokulala ngokwaneleyo. Kusenokuba nzima ukulala xa usiya kwindawo yexesha elahlukileyo.
Fumana iingcebiso zokulala ukuze zikuncede:
●Sebenzisa ishifti yasebusuku
●Jongana nejet lag (ingxaki yokulala kwindawo yexesha elitsha)
Ingxaki Yokulala
Kutheni ndingalali nje?
Izinto ezininzi zinokwenza kube nzima ukuba ulale, kuquka:
● Uxinezeleko okanye ixhala
● Iintlungu
●Iimeko ezithile zempilo, ezifana nesitshisa okanye isifuba
●Amanye amayeza
● Icaffeine (idla ngokuphuma kwikofu, kwiti, nakwisoda)
●Utywala nezinye iziyobisi
● Iziphazamiso ezinganyangekiyo zokungalali, ezifana nokuphelelwa ngumoya okanye ukuphuthelwa
Ukuba unengxaki yokulala, zama ukwenza utshintsho kwindlela olala ngayo ukuze ulale ngokwaneleyo. Ungafuna uku:
● Guqula into oyenzayo emini — umzekelo, yenza umthambo kusasa endaweni yasebusuku
●Yenza indawo yokulala etofotofo — umzekelo, qinisekisa ukuba igumbi lakho lokulala limnyama kwaye lizolile
●Cwangcisa ixesha lokulala — umzekelo, yiya kulala ngexesha elinye busuku ngabunye
Iziphazamiso Zobuthongo
Ndingazi njani ukuba ndinengxaki yokulala?
Ukuphazamiseka kokulala kunokubangela iingxaki ezininzi ezahlukeneyo. Gcina ukhumbula ukuba kuyinto eqhelekileyo ukuba neengxaki zokulala rhoqo. Abantu abanengxaki yokulala badla ngokuba nezi ngxaki rhoqo.
Iimpawu eziqhelekileyo zokuphazamiseka kokulala ziquka:
●Ingxaki yokuwa okanye ukuhlala ulele
● Usaziva ediniwe emva kokulala kamnandi ebusuku
● Ukulala emini okwenza kube nzima ukwenza imisebenzi yemihla ngemihla, njengokuqhuba okanye ukugxila emsebenzini
●Ukurhona rhoqo
● Ukunqumama xa uphefumla okanye ukuphefumla xa ulele
●Imvakalelo yokurhawuzelela okanye ukukhasa emilenzeni okanye ezingalweni zakho ebusuku eziba ngcono xa ushukuma okanye uphulula indawo
●Uziva ngathi kunzima ukushukuma xa uvuka nje
Ukuba unayo nayiphi na kwezi mpawu, thetha nogqirha okanye umongikazi. Unokufuna uvavanyo okanye unyango lwengxaki yokulala.
Wamkelekile ukutyelela iwebhusayithi yeRaycaremed Medical:
www.raycare-med.com
Ukukhangela iimveliso zoNyango kunye nezeLabhoratri ezininzi
Ukuphucula ubomi obungcono kakhulu
Ixesha lokuposa: Mar-15-2023