Umxholo
- 1. Gcina iishedyuli zokulala rhoqo
- 2. Fumana ukukhanya kwelanga
- 3. Qinisekisa intuthuzelo kunye nokufikeleleka
- 4. Nciphisa umsebenzi ngaphambi kokuba ulale
- 5. Ziqhelanise nokuzola ngaphambi kokulala
- 6. Thatha ubungozi obunokubakho egumbini
- 7. Qwalasela ii-alamu ezingxamisekileyo
- 8. Faka izitshixo
- 9. Sukuhlala ebhedini xa kuvuswa iqabane lakho
- 10. Gcina ifowuni kufutshane
Ukulala kunokuba ngumsebenzi onzima kubantu abaneengxaki zemithambo-luvo.
Ukuhlala neqabane elinengxaki yemithambo-luvo kuphazamisa ubomi bakho bemihla ngemihla. Into eyayikade ingumsebenzi olula, njengokulala, inokuba yinto enzima kubantu abanezi zifo.
Iziphazamiso ze-Neural zivela kwizinto eziqhelekileyo ezinjenge-migraines ukuya kwisifo sika-Parkinson kunye nokuxhuzula. Ukulala komntu onesifo semithambo-luvo kunokuthetha ukuphazamiseka kokulala, ukuxhuzula ezinzulwini zobusuku, kunye nomngcipheko wokwenzakala emzimbeni kwigumbi lokulala.
Umzekelo, abantu abane-Alzheimer banengxaki yokulala okanye yokuphumla.
Inye into enokwenza ukuba ukulala kube lula kwiqabane elinengxaki yemithambo-luvo kukuba amaqabane abo okanye amaqabane abo abancede kule nkqubo.
Ukufuna iingcebiso zokulala okungcono ukunceda iqabane lakho ngengxaki yemithambo-luvo?
Nazi iingcebiso zokulala ezili-10 zokunceda iqabane elinengxaki yokuphazamiseka kwengqondo.
1. Gcina iishedyuli zokulala rhoqo
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Ingxaki yokulala okungapheliyo okanye ukulala okuneengxaki kuqhelekile kubantu abaneengxaki ze-neural. Inye into enokubanceda kukugcina ixesha lokulala rhoqo.
Ukufundisa imizimba yabo ukuba ngexesha elithile, kufanelekile ukuba balale kuya kwenza kube lula ukulala. Nje ukuba iwotshi ibethe ixesha lokulala, imizimba yabo iya kuvakalelwa ngokwendalo ngokungathi bafuna ukuphumla.
2. Fumana ukukhanya kwelanga
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Ukubonakaliswa kukukhanya kwemini kukanceda ekulungiseni isingqisho somzimba esijikelezayo, esithi sona sibangele ukulala kakuhle.
Ukufumana ukukhanya kwelanga kuluncedo ekuveliseni i-melatonin, ihomoni elawula umjikelo wakho wokulala. Umzimba uvelisa i-melatonin encinci xa ikhanya ngaphandle, kwaye ngakumbi xa kumnyama.
Ukuphuma kancinci elangeni emini kunokunceda umzimba weqabane lakho uvumelane nomjikelo wokulala ongcono.
3. Qinisekisa intuthuzelo kunye nokufikeleleka
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Njengokuba uluhlu lweengxaki ze-neural lukhulu, kukho izinto ezahlukeneyo xa kuthethwa ngokulala. Abo banomngcipheko wokubanjwa baneemfuno ezahlukeneyo xa kuthelekiswa nezinye.
Kodwa intuthuzelo ixhaphakile, kwaye ukufikeleleka yinto eqhelekileyo.
Ukunceda iqabane lakho elinengxaki yemithambo-luvo, qiniseka ukuba ibhedi igcwele imiqamelo kunye namashiti.
Iqondo lobushushu kwigumbi kufuneka lipholile kamnandi, kwaye kungatshisi kakhulu. Ukuba iqabane lakho lifuna uncedo xa umile okanye uhleli phezulu, kungcono ukuba neebhedi.
4. Nciphisa umsebenzi ngaphambi kokuba ulale
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Ukunciphisa umda ngaphambi kokulala kukwayindlela elungileyo yokuqinisekisa ixesha elingcono lokuphumla lomntu onesifo se-neural. Oku kubandakanya ukunqanda ukusebenza komzimba, ukucima iTV, kunye nokubeka phantsi iifowuni okanye iipilisi kangangeyure ngaphambi kokuba ulale.
Oku kunokunceda ukuthoba umzimba kwaye kuwulungiselele ukuphumla.
5. Ziqhelanise nokuzola ngaphambi kokulala
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Ngaphandle kokuthintela umsebenzi ngaphambi kokulala, unokukhuthaza iqabane lakho ukuba libe nokuzola ngexesha lokulala. Imizekelo yoku kukusela iti, ukufunda incwadi, okanye ukuzolula.
Isiqhelo osikhethayo sobabini siya kuxhomekeka ekuhambeni kweqabane lakho. Khetha into abanokuyenza ngokulula ngaphandle komngcipheko wokuba baphazamiseke xa besilele. Into ebalulekileyo kukuba bazive bexolile ngaphambi kokuba babethe ifula ukukhuthaza ukulala okungcono.
6. Thatha ubungozi obunokubakho egumbini
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Iqabane lakho elinengxaki yemithambo-luvo linokuxhuzula, amaxesha okulala, kunye nokuvuka ngequbuliso. Abantu abanesifo sengqondo esixhalabisayo banokuvuka bedidekile, bedidekile, kwaye boyike.
Oku kunokubangela iintshukumo zokungakhathali ezinokukwenzakalisa nobabini.
Hlola igumbi lakho ngezinto ezinokubakho njengezixhobo, izinto ezibukhali, okanye amayeza ukunqanda oku. Kuya kufuneka ukuba uqiniseke ukuba igumbi licwangcisiwe ukuze iqabane lakho lingakwazi ukuzenzakalisa ngeendawo ezikungqongileyo kwimeko yesiqendu.
7. Qwalasela ii-alamu ezingxamisekileyo
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Ukuthetha ngemingcipheko enokwenzeka, abantu abahlaselwe kukuhlutha okanye abo bathambekele ekubhaduleni bazibeka emngciphekweni omkhulu kubo.
Unokuba nealam zokubeka ukuba iqabane lakho lifuna uncedo ekuvuleni iingcango okanye kwigumbi lokuhlambela. Ukuba kunjalo neqabane lakho, inye into onokuyenza kukuseta ii-alamu ezingxamisekileyo ezijikeleze indlu.
Iialamu ezingxamisekileyo zibandakanya iinkqubo ezichasayo zokuhambahamba ezikulumkisa xa iqabane lakho lizama ukuvula ucango. Zikwabandakanya iiwatchwatches kunye neebhedi ezifumanisa ukushukuma okungaqhelekanga okanye iintshukumo zokubanjwa, ikakhulu ezisetyenziselwa abantu abanesathuthwane.
8. Faka izitshixo
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Enye into onokuyenza ukukhusela iqabane lakho elizulazulayo kukufaka izitshixo kumnyango wegumbi lokulala.
Oku kunokubandakanya ukubeka iziciko zeqhina elingena bantwana okanye ukubeka isitshixo kubude iqabane lakho elinengxaki yengqondo alinakufikelela. Kodwa kuya kufuneka uqiniseke ukuba isitshixo osifakayo asizukuba nzima ukuvula kwiimeko okanye iimeko ezinje ngongxamiseko kwezonyango, umlilo okanye iinyikima.
9. Sukuhlala ebhedini xa kuvuswa iqabane lakho
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Xa iqabane lakho elinengxaki yemithambo-luvo likuvusa ngenxa yokuba livukile kwaye alinakubuyela ekulaleni, likhokelele kude kwigumbi lokulala. Igumbi lokulala kunye nebhedi kulindeleke ukuba zibe ziindawo ezenzelwe ukuphumla.
Xa iqabane lakho linengxaki yokulala kwakhona, kungcono ukuba ubakhuphele ngaphandle egumbini ukuze ubabuyisele kwimeko yokuphumla.
Uxinzelelo akufuneki ukuba lunxulunyaniswe negumbi lokulala. Zama ukuziqhelanisa nokuzolalisa ixesha lakho lokulala kwigumbi lokuhlala okanye ekhitshini de iqabane lakho liphinde liziva lilala kwakhona. Inokukunceda ukuthetha malunga nokuvuse iqabane lakho kunye nendlela onokuwanciphisa ngayo amaxhala abo.
10. Gcina ifowuni kufutshane
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Ukuhlala neqabane elinengxaki yemithambo-luvo kuya kufuna ukuba ube nefowuni ubude bengalo ngalo lonke ixesha. Ixesha likaxakeka linokwenzeka nangaliphi na ixesha; kwimeko yabantu abathile, ukuxhuzula kunye nokuzula kwenzeka ikakhulu ebusuku.
Ukuba kukho into ehamba gwenxa kwaye awukwazi ukuyisingatha wedwa, kungcono ukuba ifowuni yakho ilungile ukuze ubize uncedo.
Ukuba neqabane elinengxaki yemithambo-luvo kuthatha ukufunda okuninzi, umonde kunye nokuqonda. Kulula ukonganyelwa luxanduva oluza nayo.
Ividiyo engezantsi ixoxa ngeempawu zokuphazamiseka kwemithambo-luvo. Iinkcukacha ezibonakalayo zevidiyo xa kubalulekile ukutyelela ugqirha ukuze unyange. Thatha ujongo:
Iingcebiso ezichazwe apha ngasentla zezinye zezinto onokuzenza ukwenza ukuba kube lula. Ukuba usenengxaki yokuqonda into onokuyenza kwiqabane lakho, kuya kufuneka unxibelelane nengcali ukuze ikuncede ekukhokeleni kule nkqubo.