Ukulala kahle kuyisisekelo senhlalakahle yethu engokwengqondo nengokomzimba. Ngemuva kosuku olusebenzayo, ukulala okujulile kuyadingeka, okuzovumela umzimba nengqondo ukuthi "iqalise kabusha" futhi ilungele usuku olusha. Izincomo ezijwayelekile zobude besikhathi sokulala amahora angama-6-8. Kubalulekile ukukhumbula ukuthi amahora ambalwa ngaphambi kwamabili akulungele kakhulu ukulala. Isibonelo, amahora angu-8 okulala kusukela ngo-10 ebusuku kuya ku-6 am anenzuzo kakhulu kunamahora angu-8 afanayo kusukela phakathi kwamabili kuya ku-8 am.
- Ukudla kwakusihlwa kufanele kube lula.
- Hamba kancane ngemva kokudla kwakho.
- Nciphisa ukwanda kokusebenza kwengqondo, ukujabula ngokweqile ngokomzwelo ngemva kuka-8:30 pm.
- Cishe ihora ngaphambi kokulala, kunconywa ukugeza okushisayo ngamaconsi ambalwa amafutha abalulekile apholile.
- Khanyisa impepho emnandi (induku yempepho) ekamelweni lakho.
- Ngaphambi kokugeza, yenza i-self-massage ngamafutha aphunga, bese ulala ekugezeni imizuzu engu-10-15.
- Dlala umculo opholile ngenkathi ugeza. Ngemuva kokugeza, kunconywa inkomishi ephumuzayo yetiye le-herbal.
- Funda incwadi ekhuthazayo, ethule ngaphambi kokulala (gwema amanoveli amangalisayo, agcwele izenzo).
- Ungabuki umabonakude embhedeni. Zama futhi ukungasebenzi ngenkathi ulele.
- Ukuvala amehlo akho ngaphambi kokulala, zama ukuzwa umzimba wakho. Gxila kukho, ulalele. Lapho uzwa khona ukungezwani, zama ukuyiphumuza ngokuqaphela leyo ndawo. Buka ukuphefumula kwakho okunensa, nokulula uze ulale.
Ukuqaliswa okungenani kwesigamu sezincomo ezingenhla kuzoholela nakanjani kumphumela - ukulala okuzolile, okuvuselelayo.