Ukuzabalaza nokulala? Awuwedwa-abaninzi baseMelika bafuna izisombululo ezisebenzayo zokuphucula umgangatho wabo wokulala. Olunye ukhetho olubalaseleyo kukuntywila kwibhafu eshushu ngaphambi kokulala, nto leyo ebonisa ukuba uphando lunokukhokelela kubuthongo obunzulu, obuzolileyo ngakumbi. Ukunyuka kwamazinga okuphuthelwa, ngakumbi ngexesha lobhubhani we-COVID-19, kubangele ukuba kukhangelwe amayeza, kwaye iibhabhu ezishushu zibonelela ngendlela yendalo yokulwa lo mba. Ngokunciphisa ubushushu bomzimba ongundoqo, ukunciphisa iihomoni zoxinzelelo, kunye nokubonelela ngeemasaji ezipholileyo, ibhafu eshushu yenza indawo efanelekileyo yokuphumla. I-buoyancy yamanzi inciphisa uxinzelelo oludibeneyo, ngelixa ukufudumala kwandisa ukujikeleza, kunceda ukunciphisa uxinzelelo lwegazi kunye nentliziyo. Le nkqubo yokuphumla incediswa ngakumbi kukuhla kwendalo kubushushu bomzimba emva kokushiya ibhafu eshushu, kubonisa ingqondo yakho ukuba lixesha lokuba ulale. Abasebenzisi abaninzi baxela ukuba ukuthambisa rhoqo ngokuhlwa kubanceda balale ngokukhawuleza kwaye banandiphe ukuphumla okunzulu. Ukwandisa umgangatho wakho wokulala, cinga ngokudibanisa ukusetyenziswa kwebhafu eshushu kunye nezinye iingcebiso zokulala ezifana nokuzilolonga rhoqo, ukuphepha i-caffeine kunye notywala, kunye nokugcina ishedyuli yokulala engatshintshiyo. Ngeenzuzo zazo eziziintlobo ngeentlobo, iibhabhu ezishushu zilulongezelelo oluxabisekileyo kuyo nayiphi na indlela yokulala esempilweni. Amaphupha amnandi ayinto yodwa!
Ndiye ndalapho—ndizijula-jula ebusuku, ndijonge eluphahleni, ndinqwenela nje iiyure ezimbalwa zobuthongo obungaphazanyiswa. Ukuba ufana nam, uyayazi indlela ekukhathaza ngayo ukuvuka udiniwe kunaxa usiya kulala. Kodwa kuthekani ukuba ndithe kuwe kukho isisombululo esilula esinokuguqula umgangatho wakho wokulala? Faka ibhafu eshushu. Umzabalazo wokulala Uninzi lwethu luyasokola ubuthongo ngenxa yezizathu ezahlukeneyo: uxinzelelo, ixhala, okanye isiphithiphithi sobomi bemihla ngemihla. Ndandidla ngokucinga ukuba ukubala iigusha yimpendulo, kodwa kwafumaniseka ukuba ibhafu eshushu inokuba yeyona nto itshintsha umdlalo. Ingakunceda njani iTubhu eshushu Ke, ukuntywila kwibhafu eshushu kuphucula njani ukulala? Nazi izibonelelo ezimbalwa eziphambili: 1. Ukuphumla: Amanzi ashushu athomalalisa izihlunu ezibuhlungu kwaye athomalalise ingqondo. Emva kosuku olude, ukungena kwibhafu eshushu kuvakala ngathi ukwangiwa lilifu elifukufuku. Yindawo yam engcwele apho ndinokuthi ndiphumle kwaye ndivumele uxinzelelo losuku lunyibilike. 2. I-Circulation ephuculweyo: Ubushushu obuvela emanzini bunyusa ukuhamba kwegazi, okunokukunceda uzive ukhululekile kwaye ulungele ukulala. Ndiye ndaqaphela ukuba emva kokufunxa, ndiziva ndikhaphukhaphu kwaye ndikhululekile, nto leyo eyenza kube lula ukukhukuliseka. 3. Imijikelo eNgcono yokulala: Ukuhla kobushushu bomzimba emva kokushiya ibhafu eshushu kubonisa umzimba wakho ukuba lixesha lokuba ulale. Kufana nendlela yendalo yokukuxelela ukuba ubethe hay. Ndifumanise ukuba imijikelo yam yokulala iye yatshintshana ukusukela oko ndaqalisa inkqubo yam yasebusuku eshushu. Amanyathelo okwenza uninzi lwamava akho e-Hot Tub Ukuvuna ngokwenene izibonelelo, nantsi into endiyicebisayo: - Seta iMood: Cima izibane, dlala umculo ozolileyo, kwaye mhlawumbi wongeze amakhandlela ambalwa. Ukudala umoya wokuphumla wongeza amava. - Misela iNkqubo **: Zama ukuntywila kwibhafu eshushu ngexesha elinye ngobusuku ngabunye. Oku kubonisa umzimba wakho ukuba lixesha lokuphumla. - ** Ukunciphisa ixesha lesikrini **: Beka ifowuni okanye ithebhulethi yakho. Endaweni yokuskrola kwimidiya yoluntu, gxila ekonwabeni ixesha. Ndithembe, ingqondo yakho iya kukubulela. **Iingcamango zokugqibela Ukufaka ibhafu eshushu kwindlela yam yasebusuku kuye kwatshintsha umdlalo kumgangatho wam wokulala. Ukuba uyasokola ukubamba ezo Z, cinga ngokuzama. Akunjalo nje malunga nobunewunewu; imalunga nokuzikhathalela kunye nokufumana indlela elula yokuphucula impilo yakho yonke. Ngoko qhubeka, thabatha inyathelo! Ukulala kwakho kuya kukubulela.
Emva kosuku olude, ngaba uzifumana sele uzulazula yaye ujikajika, ungakwazi ukulala ubuthongo obuzolileyo? AWUKHO wedwa. Uninzi lwethu lunengxaki yokungalali ebusuku, kwaye ngamanye amaxesha isisombululo silula kunokuba sicinga. Khawucinge ngoku: ufika ekhaya, kwaye endaweni yokuba ungene ngqo emsebenzini okanye ukrobe kwifowuni yakho, uziphe ixesha. I-soak epholileyo kwindawo yokuhlambela efudumele ingatshintsha umdlalo. Ayincedi kuphela ukuthomalalisa ukuqina kwezihlunu, kodwa ikwathoba nengqondo, ikwenza kube lula ukutyibilika kwindawo eyolalayo. Nantsi indlela yokuguqula inkqubo yakho yokuhlamba ibe lisiko lokulala: 1. Seta iSigigaba: Fiphalisa izibane, layita amakhandlela ambalwa, kwaye udlale umculo opholileyo. Ukudala umoya ozolileyo ubonisa umzimba wakho ukuba lixesha lokukhululeka. 2. Yongeza izinto zokuPhumla: Cinga ngokugalela iityuwa ze-Epsom okanye ii-oyile ezibalulekileyo njengelavenda kwibhafu yakho. Ezi zinokuphucula ukuphumla kwaye zincede ukuthomalalisa iimvakalelo zakho. 3. Nciphisa iziphazamiso: Shiya ifowuni yakho kwelinye igumbi. Eli xesha lelakho, simahla kwizaziso kunye neziphazamiso. 4. Ixesha lokucinga: Ngelixa untywilayo, phefumlela phezulu. Gxininisa kubushushu bamanzi kwaye uvumele iingcinga zakho zikhukuliseke. 5. Landela Ngenkqubo Yokulala: Emva kokuhlamba kwakho, misela inkqubo yesiqhelo yokulala. Oku kunokubandakanya ukufunda incwadi okanye ukuziqhelanisa nokolula. Ngokubandakanya i-soak yokuphumla kubusuku bakho, ujoyina amanqanaba abo balala ngcono. Yindlela elula kodwa esebenzayo yokubonisa umzimba wakho ukuba lixesha lokuthotywa. Ke, kutheni ungazami ngokuhlwanje? Unokufumanisa ukuba ixesha elincinane ebhafini likhokelela kubusuku obuninzi bokuphumla. Khumbula, konke malunga nokufumana loo mathuba amancinci okuzinyamekela angenza umehluko omkhulu kwimpilo yakho yonke.
Ngaba udiniwe kukuvuka uziva ngathi ubethwe yilori? Bendikhona nam. Uyazi, ngezo ntsasa xa umzimba wakho uziva ngathi wenziwe ngelothe, kwaye yonke into oyifunayo kukucofa iqhosha lokusnuza okwesihlanu? Ngumzabalazo oqhelekileyo, kwaye ndiye ndafumanisa ukuba isisombululo esinye esingalindelekanga sinokuba yibhafu eshushu. Masijongane nayo: ubomi bunoxinzelelo. Phakathi kwamaxesha amisiweyo omsebenzi, izibophelelo zentsapho, kunye noluhlu olungapheliyo lokwenza izinto, akumangalisi ukuba siziva sidiniwe. Kodwa kuthekani ukuba bendikuxelela ukuba ibhafu eshushu inokuba sisixhobo sakho esiyimfihlo sokuvuka uhlaziyekile? Okokuqala, makhe sithethe ngokuphumla. Emva kosuku olude, ukutshona kwibhafu eshushu, eshushu, eshushu kunganyibilikisa uxinzelelo losuku. Ubushushu obupholileyo bukhulula izihlunu zakho kwaye buzolise ingqondo yakho. Ndikhumbula okokuqala ndizama; ibingathi onke amaxhala am asuke adada. Okulandelayo, qwalasela iingenelo zokuphucula ukulala. Abantu abaninzi banengxaki yokuphuthelwa okanye ukungazinzi ebusuku. Ukuchitha ixesha kwi-tub eshushu ngaphambi kokulala kunokukunceda ukuba uphumle kwaye ulungiselele umzimba wakho ukulala. Ukuhla kobushushu bomzimba emva kokushiya ibhafu eshushu kubonisa umzimba wakho ukuba lixesha lokuphumla. Ndiqaphele ukuba ngobusuku ndimanzi, ndihamba ngokukhawuleza kwaye ndivuka ndiziva ndihlaziyekile. Ngoku, masingalibali malunga nenkalo yentlalo. Ukumema abahlobo okanye usapho ukuba bajoyine unokuguqula i-soak elula ibe yindibano eyonwabisayo. Ukwabelana ngokuhleka kunye namabali ngelixa uphumla emanzini afudumele kunokudala iinkumbulo ezihlala njalo. Kwaye, ngubani ongasithandiyo isizathu esilungileyo sokukhaba emva kwaye ujabulele ixesha elisemgangathweni? Ke, ungakubandakanya njani oku kwindlela yakho yesiqhelo? Nanga amanyathelo ambalwa: 1. Seta iShedyuli: Khetha ixesha ngorhatya ngalunye lokuzipholela kwibhafu yakho eshushu. Ukungqinelana ngundoqo. 2. Yenza i-atmosphere: Khanyisa amakhandlela, dlala umculo opholileyo, okanye wongeze ii-oli eziyimfuneko emanzini ukuze uphumle. 3. Ukunciphisa iXesha leSkrini: Zama ukuqhawula kwizixhobo ubuncinane imizuzu engama-30 phambi kokuba ufunxe. Oku kunceda ingqondo yakho iguqukele kwindlela yokuphumla. 4. Wonwabele Umzuzu: Zivumele ubekho. Gxininisa kwiimvakalelo zamanzi afudumele kunye nezandi ezikujikelezile. Ukuqukumbela, ukuba ujonge indlela yokuvuka uzive uhlaziyekile, cinga ngokwenza ibhafu eshushu ibe yinxalenye yendlela yakho yasebusuku. Akukhona nje ukuphumla; imalunga nokuphucula impilo-ntle yakho iyonke. Ngoko, kutheni ungazami? Unokufumanisa nje ukuba imfihlelo yentsasa engcono iqala ngokucwiliswa kwi-tub. Unomdla wokufunda ngakumbi malunga neentsingiselo zeshishini kunye nezisombululo? Qhagamshelana noJason Chan: info@halospas.com/WhatsApp ++8618829916021.
