Ukulala kuyindlela ekhethekileyo yokuvuselela amandla emzimbeni nangokwenyama. Ehlabathini lanamhlanje, ukwenza umsebenzi kunye nokufumana imali, umntu unyanzelekile ukuba anciphise kakhulu ixesha lokulala, kwaye ukungabi nako kokulala okungapheliyo kuye kwaba yinto eqhelekileyo. Isidingo sokuphumla kubantu siyahluke, kodwa kukho umgangatho - ukusuka kwiiyure ezisixhenxe ukuya kwezi-8 zokulala, ixesha elifutshane libhekwa ngokungabikho kokulala.
Izizathu zokungabikho kokulala zingabelana ngezigaba ezimbini:
- ngokuzikhethela (umntu ngokwakhe unciphisa iiyure zokulala, ukhetha umsebenzi ebusuku);
- ngokungazenzisiyo (ukungabikho kokulala ngenxa yoxinzelelo, ukugula, ukubeleka, amayeza, njl.).
Iimpawu zokungabikho kokulala
- ukuba uvuke, ufuna iwashi ye-alamu;
- Kunzima ukuphuma ebhedeni ekuseni;
- kufuneka uthumele iwashi iwashi ekuseni;
- uzive ukhululekile emini;
- ulala kwiintlanganiso, iintetho, emagumbini ashushu;
- uzive elele ngothutho kwaye emva kokutya okunzima;
- Kufuneka usebenzise i-nap naphakathi komhla ukuze ubambelele kude kube ngokuhlwa;
- ukulala ngexesha leprogram yomabonwakude okanye ukuphumla kokuhlwa.
Abaninzi abazi into ekhokelela kuyo kwaye ingozi yokungabikho kokulala. Kungabonakala ukuba akukho nto iphosakeleyo ngolu hlobo, kodwa ukungabikho kokulala kunemiphumo eyahlukileyo yemiphumo ehamba ngaphaya kwexesha eliqhelekileyo lokulala.
Yintoni eyongela ukungahlali kokulala?
- ukungabikho kokukhuthaza, ukukhathala ngokubanzi, ukunyaniseka;
- umva weehlazo;
- ukucaphukisa;
- intloko, isisu sokungabi nokulala;
- ukuphazamiseka kwememori kunye noxinzelelo;
- intlungu emehlweni, ukunciphisa ubunzima obubonakalayo;
- ukucotha emzimbeni we-metabolism;
- inzuzo;
- Ukungahlali kubuthongo kubangelwa ukuguga kwangaphambili;
- ukunciphisa ubuchule bokudala;
- ukwahlukana kunye nokugqithisa into efanayo;
- ukulungiswa kunye nomsebenzi wecandelo elithandwayo;
- ukukwazi ukujongana noxinzelelo;
- ubunzima ekuxazululeni iingxaki kunye nokwenza izigqibo;
- nciphisa impendulo.
Ukungabikho kokulala okungapheliyo kunokukhokelela ekubeni nomfutho wegazi ophezulu kunye neengxaki zokuhamba. Ingozi enkulu ekungabikho kokulala kukuba i-immune system isengcupheni, engayifumani ukuphumla okuyimfuneko, eyandisa amathuba okuba zonke iintlobo zezifo, kubandakanya isifo senhliziyo nesifo sikashukela. Kuyaziwa ukuba ukungabi nako kokulala kokunciphisa ukulala komntu.
Kukho uluvo lokuba abafazi banamathele kwimiphumo emibi yokungabikho kokulala kunamadoda.
Indlela yokujongana nokungabikho kokulala?
- Yenza isithethe sakho sokulala (ngaphambi kokuba ixesha lokulala lidale ukulandelelana kwezenzo, khetha ixesha apho uya kulala, kwaye uyigcine).
- Ngenisa ubuncinane ubuncinci bomsebenzi okwenziwe yonke imihla.
- Ungaphuzi iziphuzo ezinokusetyenziswa kweekhoffeine iiyure ezintlanu ngaphambi kokulala.
- Isidlo kufuneka sibe ubuncinane kwiiyure ezingama-3 ngaphambi kokulala.
- Ukunciphisa ukungena kwamanzi ngaphambi kokulala.
- Kancinci ngokunciphisa umsebenzi wakho ngokuhlwa.
- Ukuba ebusuku ubunzima ukulala kwaye ulale emini, ngoko ukuphucula ubuthongo obusuku kufuneka ucinge ubuthongo bemini.
- Musa ukusela utywala ngokuhlwa.
- Musa ukuvumela uxinzelelo.
- Ngalo lonke usuku, ungasebenzisi ubuthongo ngokubanzi kunokwenzeka ngeenjongo ngaphandle kobomi obusondeleyo nokulala.
- Zama ukuhlala kude kube ngu-23.00.
- Yenzele izimo ezikhululekile zokulala-kakuhle uvuselele igumbi, cima ukukhanya kunye nezinye izixhobo zombane, ungasebenzisa iindlela ezintle, ukuba awunelanga ukuhogela ukuhamba.
- Ukuba ulala, kodwa awukwazi ukulala ixesha elide, kufuneka uvuke, wenze into, emva kwexesha uya kufuna ukulala.
Zithathele ngakumbi wena kunye nempilo yakho - thatha ixesha lokuphumla kwaye oku kuya kunandisa kakhulu amathuba akho ngalo lonke usuku. Ubuthongo obuhle kuwe!