Umxholo
- 1. Idilesi yokurhona kunye ne-apnea yokulala kwangoko
- 2. Thetha malunga nezinto ozikhethayo
- 3. Qiniseka ukuba umandlalo wenu mkhulu ngokwaneleyo kuni nobabini
- 4. Musa ukuvumela igumbi lakho lokulala libe yiofisi
- 5. Qiniseka ukuba iqondo lobushushu lilungile kuni nobabini
- Khumbula, konke kuqala ngengxoxo
Ngeenyanga zobusika ezingeneyo, abantu abaninzi bayonwaba kunye nabathandekayo babo ebhedini.
Zimbalwa izinto ezomeleza ngaphezu kokulala ecaleni kwelinye elibalulekileyo. Ngelishwa, nangona kunjalo, ukwabelana ngebhedi kunokudala iingxaki ezithile.
Oku kuyinyani ngokukodwa ukuba omnye okanye bobabini banengxaki yokuphefumla okanye ukulala.
Eminye imiba, njengokufaka ingubo kunye nokuthatha indawo eninzi kunokudala iingxaki. Ezinye izibini zikhetha iibhedi ezahlukeneyo kunye nemiqamelo. Yonke le micimbi inokudala ubunzima, kwaye xa idityaniswe nokulala kakubi ebusuku, inokuba yimicimbi emtshatweni.
Ukulala kubalulekile kwimpilo yakho yasemzimbeni nasengqondweni.
Ukulala kakubi ebusuku kunokunciphisa imveliso kwaye kukushiye ucaphuka. Oku kungakhokelela kwiingxaki emsebenzini nasekhaya.
Ngethamsanqa, kukho amanyathelo onokuwathatha ukuqinisekisa ukulala okungcono ebusuku:
1. Idilesi yokurhona kunye ne-apnea yokulala kwangoko
Ukurhona kunye nokuphefumla xa ulala kunokonakalisa izibini.
Uphononongo lubonisa ukuba phakathi kweepesenti ezingama-25 ukuya kuma-40 zezibini ezilala rhoqo kumagumbi ahlukeneyo, zirhona ukuba zezinye zezinto eziphambili ezikhuthazayo.
Okokuqala, kuya kufuneka uthethe ngalo mbandela. Unokuba urhona kwaye ungayiqondi, ngokufanayo nomnye wakho obalulekileyo akanakuqonda ukuba uyarhona.
Okulandelayo, kufuneka usombulule umba. Ukurhona kunye nokuphefumla ubuthongo kubangelwa kukuvalwa okanye kuthintelwe iindlela zomoya. Zininzi iindlela zokujongana ne-snoring, kubandakanya izixhobo, ezinje ngoomatshini be-CPAP, utyando kunye nokusebenzisa imithwalo eyahlukeneyo.
Ukurnuna kunye nokulala i-apnea kunokunxulunyaniswa nemeko embi yezempilo. Kububulumko ukufuna iingcebiso zobungcali kwiingcali zokuphefumla ubuthongo. Unokukunceda uqonde ukuba kutheni urhona kunye nendlela yokujongana nayo.
2. Thetha malunga nezinto ozikhethayo
Incoko esempilweni sisiseko sobudlelwane obusempilweni.
Wena kunye nabanye bakho abalulekileyo kufuneka nixoxe ngokukhetha ukulala kwaye nichonge nayiphi na imiba, yithi ngengubo zokulala ngengozi.
Rhoqo, kukho izisombululo ezilula, njengokuthenga ingubo enkulu okanye ukongeza ingubo yesibini ebhedini.
Kukwabalulekile ukuba uqiniseke ukuba nobabini niyonwabile ebhedini yenu. Omnye wakho obalulekileyo unokuthanda iibhedi ezithambileyo, kodwa unokufuna ibhedi eqinileyo yokuxhasa umqolo wakho, umzekelo. Ngethamsanqa, unokuthenga iibhedi ezikuvumela ukuba uhlengahlengise ukuqina kwecala ngalinye.
Ukuba iqabane lakho liphosa kwaye lijika ekulaleni kwabo, oku kunokubonisa ukuba abahlali kakuhle ebhedini. Basenokungayiboni kwaukuyazi.
Abantu abaninzi banqwenela ukukhetha iibhedi ezithambileyo, kodwa imizimba yabo inokuthi ifune inkxaso kumatrasi oqinileyo.
Nangona kunjalo, ukuba awuxoxi ngezinto ozikhethayo, umba awunakulungiswa. Nokuba ukhululekile ngokulungiselela kwakho ukulala, kububulumko ukuxoxa ngako nezinye ezibalulekileyo. Usenokungazibonakalisi iimvakalelo zakhe.
3. Qiniseka ukuba umandlalo wenu mkhulu ngokwaneleyo kuni nobabini
Ukukhatywa ubuthongo bakho?
Iqabane lakho lisenokungabi nagumbi elaneleyo lokulala kamnandi. Izibini ezininzi zizama ukwenza ngebhedi epheleleyo, kodwa oku kushiya umntu ngamnye enendawo emalunga nendawo yokulala.
Indlovukazi okanye ibhedi yokumkani iya kuba ngcono ukukhonza izibini ezininzi. Oku kuyakunika bobabini abantu indawo eyoluliweyo kwaye babambe ubuthongo obuhle ebusuku.
4. Musa ukuvumela igumbi lakho lokulala libe yiofisi
Igumbi lakho lokulala ligumbi lakho lokulala. Kulapho ubamba khona ii-Z zakho kwaye ubandakanyeke kubudlelwane obusondeleyo.
Kungcono ukushiya igumbi lakho lokulala ngokungqongqo kuloo nto. Sukusebenza kwilaptop yakho xa ulele, kwaye ungayizisi loo ngxelo yomsebenzi ukuba ulale.
Kulungile ukuba ufunde incwadi ukuba oko kukunceda ulale, kodwa into oyenzayo ebhedini kufuneka ithintelwe kulonwabo kunye nokuphumla.
Ukuba iqabane lakho lizisa umsebenzi ebhedini, thetha naye ngalo.
5. Qiniseka ukuba iqondo lobushushu lilungile kuni nobabini
I-60 ukuya kwi-65 degrees Fahrenheit ithathwa njengobushushu obulungileyo bokulala.
Nangona kunjalo, abanye abantu baya kukhetha indawo efudumeleyo. Ukuba iqabane lakho lifuna ubushushu obongezelelekileyo, ngelixa ufuna ukuba igumbi lihlale lipholile, tyala imali ngengubo yombane. Ngale ndlela, nobabini niyayifumana into eniyifunayo.
Khumbula, konke kuqala ngengxoxo
Njengoko ubona, maninzi amanyathelo kunye nezisombululo onokuzithatha ukuphucula wena kunye nokulala neqabane lakho. Ukuchonga isisombululo, nangona kunjalo, kuya kufuneka uchonge iingxaki. Kwaye oko kuqala ngokuncokola.
Ke qiniseka ukuba uxoxa ngamalungiselelo okulala kunye nomnye obalulekileyo kunye nokuba zombini iimfuno zakho ziyahlangatyezwa.