Njengomama , ukulala kwekhwalithi kubalulekile empilweni yakho engokomzimba nengqondo. Kulesi sihloko, sizohlola ukubaluleka kwendawo yokulala enokuthula komama futhi sinikeze amathiphu namasu ochwepheshe angakusiza ukuthi udale indawo ekahle yokulala ebusuku.
Ukuqonda Umthelela Wokulala Komama
Ukulala kudlala indima ebalulekile ekugcineni impilo nokuphila kahle iyonke , futhi ukubaluleka kwakho komama angeke kugcizelelwe. Ukulala okunekhwalithi kuthuthukisa ukugxilisa ingqondo, kuthuthukisa isimo sengqondo, kuthuthukisa ukusebenza kokuzivikela komzimba, futhi kusekela ikhono lomzimba lokululama ezinkingeni zansuku zonke. Ukuntula ubuthongo, ngakolunye uhlangothi, kungabangela ukukhathala, ukucasuka, ukuncipha kokusebenza kwengqondo, kanye nesimiso somzimba sokuzivikela esibuthakathaka. Kubalulekile ukuthi omama babeke phambili ukulala futhi bakhe indawo ekahle yokuphumula okubuyisela.
Ukudala I-Atmosphere Yegumbi Elipholile
Isinyathelo sokuqala sokudala indawo yokulala enokuthula ukuklama isimo sekamelo lokulala elizolile. Qala ngokukhetha imibala epholile yezindonga zakho zekamelo lokulala, njengokuluhlaza okwesibhakabhaka okuthambile noma okungathathi hlangothi okuthulisiwe, okukhuthaza ukuphumula. Lungiselela ukukhanya ngokusebenzisa amakhethini amnyama noma amakhethini ukuze uvimbe imithombo yokukhanya yangaphandle futhi ucabange ukusebenzisa ama-dimmers noma amalambu athambile aseceleni kombhede ukuze udale indawo ethokomele. Hlukanisa isikhala ukuze unciphise iziphazamiso ezibonakalayo futhi udale umoya ozolile okhuthaza ukuthula.
Ukuklama Indawo Yokulala Enethezekile
Ukukhetha umatilasi ofanele , imicamelo, nezinto zokulala kubalulekile ukuze udale indawo yokulala enethezekile. Khetha umatilasi ohlinzeka ngokusekela okwanele futhi uqondaniswe nendawo oyithandayo yokulala. Cabangela igwebu lenkumbulo noma imicamelo ye-latex ehambisana nekhanda nentamo yakho, ikunikeze ukunethezeka okuphelele. Khetha izinto zokulala zekhwalithi ephezulu, eziphefumulayo njengokotini noma u-bamboo, okusiza ukulawula izinga lokushisa lomzimba nokukhuthaza ukugeleza komoya, okunikela ekuhlangenwe nakho kokulala okuzolile.
Ukusungula Umjikelezo Wesikhathi Sokulala Esinethezekile
Ukufaka isimiso esiphumuzayo sesikhathi sokulala kungabonisa umzimba wakho ukuthi sekuyisikhathi sokukhululeka futhi ulungiselele ukulala. Qala ngokusetha isimiso sokulala esingaguquki, ukuya embhedeni nokuvuka ngesikhathi esifanayo usuku ngalunye. Ngaphambi kokulala, hlanganyela emisebenzini ekhuthaza ukuphumula, njengokufunda incwadi, ukugeza okufudumele, noma ukuzilolonga ukuzelula kalula. Gwema imisebenzi evuselelayo, isikhathi sesikrini, kanye ne-caffeine emahoreni angaphambi kwesikhathi sokulala.
Ukunciphisa Umsindo Neziphazamiso
Umsindo nokuphazamiseka kungaphazamisa ukulala kwakho futhi kukuvimbele ekutholeni ukuphumula okujulile, okubuyiselayo. Cabangela ukusebenzisa ama-earplugs ukuze uvimbele imisindo yangaphandle noma utshale imali emshinini womsindo omhlophe okhiqiza imisindo epholile, evala umsindo ongafuneki. Uma kungenzeka, sebenzisa amasu okuvikela umsindo njengamafasitela alungisa isimo sezulu noma ukusebenzisa omata ukuze ubambe ukudlidliza komsindo. Ukudala indawo yokulala enokuthula kuhlanganisa nokubeka imingcele namalungu omndeni noma amalungiselelo okulala ndawonye ukuze kuncishiswe iziphazamiso.
Ukulawula izinga lokushisa kanye nokuswakama
Izinga lokushisa kanye nomswakama ekamelweni lakho kungaba nomthelela kakhulu izinga lakho lokulala. Khomba izinga lokushisa elipholile legumbi, elingaba ngu-65 ukuya ku-68 degrees Fahrenheit (18 kuya ku-20 degrees Celsius), elilungele ukukhuthaza ukulala. Sebenzisa ifeni noma ulungise i-thermostat yakho ngokufanele ukuze ufinyelele izinga lokushisa olifunayo. Ukwengeza, lawula amazinga womswakamo ukuze uqinisekise ukunethezeka okuphelele. I-humidifier noma i-dehumidifier ingasiza ukugcina amazinga omswakama afanelekile futhi ivimbele ukoma noma umswakamo oweqile, ongaphazamisa ukulala.
Ukusebenzisa i-aromatherapy yokuphumula
I-Aromatherapy ingaba ithuluzi elinamandla lokudala indawo yokulala enokuthula. Amakha athile, njenge-lavender, i-chamomile, ne-ylang-ylang, anezindawo zokupholisa ezikhuthaza ukuphumula futhi zikusize uphumule. Cabangela ukusebenzisa amafutha abalulekile ku-diffuser noma ukufafaza inkungu elula emcamelweni wakho ngaphambi kokulala. Linga ngamaphunga ahlukene ukuze uthole lawo akusebenzela kangcono futhi udale umoya opholile ekamelweni lakho.
Ihlanganisa Amasu Wokukhulula Ingcindezi
Ukucindezeleka nokukhathazeka kungaphazamisa ikhono lakho lokulala futhi uhlale ulele. Ukufaka amasu okunciphisa ingcindezi ohlelweni lwakho ngaphambi kokulala kungasiza ukuzolisa ingqondo yakho futhi kukulungiselele ukulala ebusuku. Hlola ukuzindla, ukuvivinya ukuphefumula okujulile, noma imikhuba yokucabanga ukuze usize uphumule futhi udedele izingcindezi zosuku. Ungase futhi uzame ukubhala ijenali noma ukuzijwayeza ukubonga ukuze ushintshe ukugxila kwakho emicabangweni eyakhayo ngaphambi kokulala.
Imicabango yokugcina kanye nesiphetho
Ukudala indawo yokulala enokuthula kubalulekile kumama ukuze bathuthukise inhlalakahle yabo iyonke. Ngokuqonda umthelela wokulala, ukuklama umoya opholile wekamelo lokulala, ukukhetha izinto ezibalulekile zokulala, ukumisa isimiso sokulala esiphumuzayo, ukunciphisa umsindo neziphazamiso, ukulawula izinga lokushisa nomswakama, ukusebenzisa i-aromatherapy, nokuhlanganisa izindlela zokukhulula ukucindezeleka, omama bangakwazi ukuthuthukisa indawo yabo yokulala. futhi ukhuthaze ukulala okungcono . Beka kuqala ukuzinakekela futhi wenze ukulala kube yinto eza kuqala ukuze uqinisekise ukuthi unamandla nempilo enhle ukuze ubhekane nenjabulo nezinselele zokuba ngumama. Ulale kahle futhi ube namaphupho amnandi!
