Ngingakuthuthukisa kanjani ukulala kwami?
Kunezinto eziningana ezingakusiza uthuthukise ukulala kwakho. Kubalulekile ukuzama ukusikisela okuhlukahlukene bese ubona ukuthi yikuphi okuzoba nomthelela omkhulu kuwe. Ukulala kuyisisekelo sempilo yethu engokwengqondo nengokomzimba kanye nokusebenza kahle kuyo yonke imizamo yethu.  1) Bukela ukukhanya kwelanga ngokuya ngaphandle phakathi nemizuzu engu-30 kuya kwengu-60 uvukile. Kwenze futhi lokho sekwephuzile ntambama, ngaphambi kokushona kwelanga. Uma uvuka ngaphambi kokuphuma kwelanga futhi ufuna ukuphaphama, vula izibani zokufakelwa bese uphumela ngaphandle lapho kuphuma ilanga. Ezinsukwini ezinamafu akhanyayo: bheka ilanga lasekuseni nelantambama imizuzu eyi-10; izinsuku ezinamafu: imizuzu engu-20; izinsuku ezinamafu kakhulu imizuzu engu-30-60. Uma uhlala endaweni engenakho ukukhanya, cabangela umthombo wokulingisa wokukhanya okwenziwa emini. Ungagqoki izibuko zelanga kulokhu kuvivinya umzimba uma ungakwazi ukuzigcina uphephile, kodwa ama-contact lens kanye nezibuko zamehlo kulungile. Cha, akudingeki ukuba ubheke ilanga ngokuqondile, futhi ungalokothi ubheke kunoma yikuphi ukukhanya okukhanyayo kangangokuba kubuhlungu ukukubona! Lokho kusho ukuthi, awukwazi ukugqoka isigqoko esinamaphiko, izibuko zelanga futhi uhlale emthunzini futhi ulindele "ukuvusa" iwashi lakho lemvelo.  2) Vuka ngesikhathi esifanayo usuku ngalunye bese uyolala lapho uqala ukuzumeka. Ukucindezela umuzwa wokulala ebusuku nokuyolala sekwephuze kakhulu kungesinye sezizathu ezenza abantu bavuke ngo-3 ekuseni futhi bangakwazi ukulala.  3) Gwema i-caffeine phakathi namahora angu-8 kuya kwangu-10 ngaphambi kokulala.  4) Gwema ukubuka izibani ezikhanyayo - ikakhulukazi izibani ezikhanyayo eziphezulu phakathi kuka-10 ebusuku no-4 ekuseni. Nanku umthetho olula: Sebenzisa kuphela ukukhanya okufakelwayo okudingekayo ukuze uhlale futhi uzulazule ngokuphepha ebusuku. Ama-blocker aluhlaza okwesibhakabhaka angasiza kancane ebusuku kodwa namanje anciphise izibani. Ukubona izibani ezinemibala ehlukahlukene kuyinkinga esimisweni sakho semijikelezo yansuku zonke. Ukukhanya kwamakhandlela nokukhanya kwenyanga kuhle.  5) Nciphisa isikhathi sokulala emini sibe ngaphansi kwemizuzu engu-90, noma ungalali nhlobo.  6) Uma uvuka phakathi nobusuku (okuyinto, ngendlela, evamile ukuyenza kanye noma njalo ebusuku) kodwa ungakwazi ukulala, cabanga ngokwenza inqubo ye-NSDR lapho uvuka.  7) Gcina igumbi olala kulo lipholile futhi limnyama futhi beka izembozo ongazikhipha. Umzimba wakho udinga ukwehlisa izinga lokushisa kwawo ngo-1 kuya ku-3 degrees ukuze ukwazi ukulala kahle. Ukukhuphuka kwezinga lokushisa komzimba kungesinye sezizathu ezibangela ukuba uvuke. Ngakho, gcina igumbi lakho lipholile futhi ususe izingubo zokulala uma kudingeka. Uma kushisa kakhulu kufanele usebenzise umshini wokupholisa futhi lokho kunzima kunokumane ulahle izingubo zokulala uma kushisa kakhulu.  8) Ukuphuza utshwala kuphazamisa ubuthongo bakho. Kunjalo nangemithi eminingi yokulala.  9) Izidingo zokulala zezingane ziyashintsha ngokuhamba kwesikhathi. Lungisa ngokufanele. Intsha ingase ihlale ebusuku uma ineminyaka engu-15, kodwa iba "abantu abasebenza ekuseni" njengoba ikhula noma idinga amahora angu-6 ebusuku ehlobo namahora angu-7-8 ebusika. Kuyohluka.