Ukukhulelwa yisikhathi sokujabula nokulindela, kodwa kungase kube isikhathi sokungakhululeki nokuqwasha.
Ngokushintsha kwesisu sakho esikhulayo nama-hormone, ukulala kahle ebusuku kungaba inselele. Nokho, kubalulekile ukuthi wena kanye nempilo yengane yakho niphumule ngokwanele. Kulesi sihloko, sizokwabelana ngamathiphu angu-7 angakusiza ukuthi ulale kahle ngesikhathi sokukhulelwa.
Amathiphu angu-7 Okuthola Ukulala Kahle Ebusuku Ukhulelwe:
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Misa Umjikelezo Wesikhathi Sokulala: Ukusungula isimiso esivamile sokulala kungasiza ukwazisa umzimba wakho ukuthi sekuyisikhathi sokulala. Zama ukwehlisa umoya ngaphambi kokulala ngokugeza ngamanzi afudumele, ufunde incwadi, noma uzilolonge izindlela zokuphumula ezinjengokuphefumula okujulile noma ukuzindla.
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Dala Indawo Yokulala Enethezekile: Ukudala indawo yokulala enethezekile kubalulekile ukuze uthole ubuthongo obuhle phakathi nokukhulelwa. Qiniseka ukuthi igumbi lakho limnyama, lithulile, futhi lipholile, futhi utshale imali kumatilasi nemicamelo enethezekile.
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Hlala Ukhuthele Phakathi Nosuku: Ukuhlala usebenza emini kungakusiza uzizwe ukhathele kakhulu ebusuku. Zama ukuhlanganisa ukuvivinya umzimba okulula esimisweni sakho sansuku zonke, njengokuhamba, ukubhukuda, noma i-yoga yokubeletha. Kodwa-ke, qiniseka ukuthi ugwema ukuzivocavoca eduze kakhulu nesikhathi sokulala, njengoba lokhu kungakwenza kube nzima ukulala.
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Gwema Izinto Ezikhuthazayo: Izikhuthazi ezifana ne-caffeine ne-nicotine zingaphazamisa ikhono lakho lokulala. Zama ukugwema lezi zinto, ikakhulukazi emahoreni aholela ngaphambi kokulala.
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Nciphisa Uketshezi Olunamanzi: Nakuba kubalulekile ukuhlala uhlanzekile ngesikhathi sokukhulelwa, ukuphuza uketshezi oluningi ngaphambi kokulala kungaholela ohambweni oluvamile lokuya endlini yokugezela ebusuku. Zama ukunciphisa uketshezi lwakho kusihlwa, futhi usebenzise indlu yokugezela ngaphambi kokuyolala.
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Sebenzisa Imicamelo Ukuze Usekele: Njengoba isisu sakho sikhula, kungaba inselele ukuthola indawo yokulala enethezekile. Ukusebenzisa imicamelo ukuze uthole ukwesekwa kungasiza ekudambiseni ukungakhululeki futhi kukusize ulale kahle. Cabangela ukutshala imali kumcamelo wokukhulelwa noma ukusebenzisa imicamelo eminingana evamile ukuze usekele umhlane wakho, isisu, nezinqulu.
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Khuluma Nodokotela Wakho: Uma usazabalaza ukuze ulale kahle, khuluma nodokotela wakho. Bangase bakwazi ukuphakamisa amasu engeziwe noma batuse izinsiza zokulala eziphephile ukuze zikusize uthole ukuphumula okudingayo.
Imibuzo Evame Ukubuzwa Mayelana Nokuthola Ukulala Kahle Ebusuku Ukhulelwe:
Umbuzo: Ngingakwazi yini ukulala ngesisu ngenkathi ngikhulelwe?
IMP: Njengoba isisu sakho sikhula, kungase kungakhululeki noma kungenzeki ngisho nokulala ngesisu sakho. Ngokuvamile kuphephile ukulala kunoma iyiphi indawo ozizwa ukhululekile, kodwa abesifazane abaningi abakhulelwe bathola ukuthi ukulala ngohlangothi, ikakhulukazi kwesokunxele, yikona okunethezeka kakhulu futhi kunenzuzo kubo bobabili nengane yabo.
Umbuzo: Ingabe kuvamile ukuba namaphupho acacile ngesikhathi sokukhulelwa?
IMP: Yebo, kuvamile ukuba namaphupho acacile ngesikhathi sokukhulelwa. Ukushintsha kwama-hormone, ukucindezeleka, nokukhathazeka konke kungaba nomthelela emaphusheni ashubile futhi avamile.
Umbuzo: Ingabe ukugeza okufudumele ngaphambi kokulala kungangisiza ngilale kangcono?
IMPENDULO: Yebo, ukugeza okufudumele ngaphambi kokulala kungakusiza uphumule futhi ube nomoya phansi, okungenza kube lula ukulala.
Isiphetho:
Ukulala kahle ebusuku ngesikhathi ukhulelwe kungaba inselele, kodwa kubalulekile kuwena nempilo yengane yakho. Ngokusungula isimiso sokulala, ukwakha indawo yokulala enethezekile, ukuhlala umatasa phakathi nosuku, ukugwema izinto ezivuselelayo, ukunciphisa uketshezi, ukusebenzisa imicamelo ukuze usekele, nokukhuluma nodokotela wakho uma kunesidingo, ungandisa amathuba akho okuthola ukuphumula okudingayo. Khumbula, ukulala kahle ebusuku kubalulekile ekukhulelweni okunempilo kanye nomama nengane ejabule.
