Okuqukethwe
Izinto eziyingozi zokuqwasha (Izinkinga zokulala)
- Ukuba sengcupheni yokucindezeleka, ukuthambekela kokukhathazeka, ukudangala, ukuhlukumezeka noma ezinye izinkinga ezingokwengqondo noma zengqondo.
- Un imvelo okungafaneleki ukulala: izinga lokushisa elinganele, ukukhanya okukhulu nomsindo, ukulala ebusuku endaweni ephakeme noma nge-snorer, njll.
- Le i-jet lag, umsebenzi wasebusuku noma izinguquko ezivamileUhlelo lwezikhathi zokusebenza.
- A inhlanzeko yokungalali kahle (ukulala isikhathi eside, ukuntuleka kokuzivocavoca umzimba kwasemini, ukuhlwa okumatasa kakhulu, amahora angajwayelekile okulala, njll.).
- izinzuzo izinguquko ezivamile (ngobusuku obubodwa egumbini lehhotela, endlini yomngane, njll.).
- Ukusetshenziswa ngokweqile kwe caffeine emini noma ngaphambi kokulala: isibonelo, itiye, ikhofi, i-cola, iziphuzo zamandla kanye noshokoledi. I ama-herbal teas nge-mint nakho kungaba nomthelela othokozisayo.
- Ukusetshenziswa kwe-utshwala ebusuku. Utshwala bungenza kube lula ukulala. Nokho, njengoba umzimba ugawula utshwala, ubuthongo buba yizicucu futhi bube buthakathaka.
- Ukuthatha izidakamizwa phezu kwekhawunta, njengama-decongestants athile, izidambisi zinhlungu, nemikhiqizo yokuncipha kwesisindo (ngokuvamile equkethe i-caffeine nezinye izikhuthazi), kanye nemithi kadokotela, njengamaphilisi athile okucindezeleka, imithi yomfutho wegazi, nama-corticosteroids.
- Ukusetshenziswa kwe- Izidakamizwa ivuselela isimiso sezinzwa esimaphakathi, njenge-methamphetamine (okuyinto crystal meth) kanye ne-cocaine. Lezi zinto zinciphisa umuzwa wokukhathala noma umuzwa wokudinga ukulala, kanye nesifiso sokudla.
- Un ukulunyulwa (lapho uyeka ukusebenzisa ugwayi, amaphilisi okulala, ama-antidepressants, anxiolytics, tranquilizers).
- Ukubhema, ikakhulukazi kusihlwa.
- Kubantu abanokuqwasha, i-ukukhathazeka okuhlobene neqiniso lokuthi umuntu unenkinga yokulala igcina inkinga. Sibe sesiqala ukubala inani lamahora esiwashiye ukuze silale, ukuze sicabange ukuthi ukuqwasha kuzosilimaza kanjani ngakusasa, njll.