Ukucamngca ngaphambi kokulala kuya kuvumela ukuba kungabikho kwiingxaki kunye nemisebenzi ehlangabezana phakathi kwemini, kwaye ukhulule ngokukhululekileyo kwiingcinga ezingaphezulu. Kuya kukunceda ngokukhawuleza nangokulula, jonga amaphupha amahle, kwaye uvuke amandla apheleleyo namandla.
Kutheni ufuna ukucamngca?
"Ukucamngca" komlo kunceda ukuphumla kangangoko kunokwenzeka kwaye sikhulule kulo lonke ilizwe, elinamandla, elingasabalulekanga. Iluncedo ekulaleni - uphucula umgangatho wayo, hlukana nobusuku.
Ukuziqhelanisa rhoqo kwecaphiko kuyanceda ekulaleni, boyise uxinzelelo kunye nokudakumba, yenza imvisiswano kunye nolonwabo kwindawo ejikelezileyo, kunye nokuvuka kusasa.
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Imisebenzi emibini ebalulekileyo yokucamngca:
- Misa ukuhamba kweengcinga ezimbi ezingalunganga.
- Khupha ukuqonda kumjelo wolwazi wolwazi.
Ukucamngca ngobusuku bonke, uyaphilisa i-insomnia, funda ukufaka ilizwe lokuphumla ngaphandle koxinzelelo, phumla izihlunu kwaye ubuyisele umphefumlo wakho. Yiguqule ibe ngumkhwa oluncedo, kwaye kungekudala qala ukuziva ngcono.
Ukucamngca okukhulu ngaphambi kwe-SE: Iindlela ezifanelekileyo
Ezi ndlela zilungele ngokufanelekileyo abafazi, nakubantu. Bafanelekile ukuba abaqalisi, nakwabo kudala beza kwindlela yokuzikhusela ngokomoya.
Inombolo yokucamngca 1:
- Lala ebhedini, phumla kwaye uqiniseke ukuba awuphazamisi ingxolo enkulu.
- Vala amehlo akho kwaye ucinge ukuba ukwindawo ekhululekileyo kuwe. Ungaphupha phi ngokufumana? Ngomntu, olu lunxweme ngaselwandle, umntu uya kuba kwihlathi elizolileyo, kwaye umntu unengqondo uye encotsheni yentaba.
- Zama ukuva ukuba zeziphi izandi ezivayo kwindawo yokucinga. Ukucula iintaka, amaza engxolo, ibhulukhwe evuthayo, ukumbombozela umlambo? Mamela kwaye uyonwabele izandi zendalo ngokupheleleyo.
- Ungalibali ukugcina umkhondo womphefumlo wakho. Kufuneka igudile, ithole kwaye ihlaziyekile. Ukugxila kwi-Inhales kunye ne-ExKhands, unokungaziphathi kakuhle kwiingcinga ezingaphezulu.
- Zama ukuqonda into oziva ngayo kwihlabathi lakho lokucinga. Isizungu? Imvisiswano? Umonde? Okanye ixhala? Izele yimeko yakho. Ukuba ayinanto, zama ukuyeka iimvakalelo kwaye uzibeke engqondweni ngento emnandi. Ukuba kulungile-thatha amandla kwithuba elijikelezileyo kwaye uligcwalise isisele ngasinye somzimba wakho.
- Umhlolokazi uyakonwabela, ubuyela enyanisweni. Qhubeka nokugcina ukuphefumla.
Ngokuthe ngcembe, uzixakeke kwiphupha elinzulu kwaye lizolile, kwaye kusasa uya konwaba ngomntu owonwabileyo ngokupheleleyo.
Ukucamngca Nombolo 2 uza kunceda ukujongana ne-insomnia. Yintoni ekufuneka siyenzile:
- Kuya kufuneka wamkele into ebizwa ngokuba "yi-up up." Ukwenza oku, khawufane ucinge ukuba ufunde engqeni, kwileqwa, izele ukukhanya kwelanga. Phumla kwaye ubeka izandla zakho ngasemva kwentloko, tsala umzimba. Kuya kufuneka uzive ukhululekile kangangoko kunokwenzeka.
- Khawufane ucinge indlela umzimba wakho uphela uvuthuza njani umoya ovuthuzayo. Ilanga lifudumele kwaye likhanyiselwe macala onke, iintaka zicula, zinyelisa ingca.
- Emva koko qalisa ukucinga ukuba yonke indawo ejikelezileyo intywiliselwa njani. Ilanga lifihlwe emva kwendawo ethe tyaba, i-Toilight ifika, umoya uyeka ukuvuthuza. Uyaqhubeka nokuxoka ngokukhuselekileyo kwaye ungangxami naphi na apho uyonwabela indawo ekufutshane.
- Yiva ukuba umzimba wakho uhlaziyekile, uyakonwabela okwenzekayo ngeloxesha, kodwa awuzami ukulala.
Yinyani yokuba uyeka ukuzama ukulala, ekugqibeleni kwaye kukunceda ukuba uphumle ngokupheleleyo kwaye ulahle i-boring yensomnia. Ziqhelanise nale ndlela yokucamngca rhoqo, kwaye ufunde ukuba kamsike kangakanani na nangokulula.
Ukucamngca kokuphefumla ngokubuyela umva yenye indlela yokulala ngokukhawuleza. Yintoni ekufuneka siyenzile:
- Okokuqala, phumeza yonke i-gouipulations yakho yangokuhlwa: inqanawa ebhedini, icoce igumbi lakho, ingena kwigumbi, inxibe i-pajamas.
- Nqamla ukukhanya okanye ushiye ukukhanya kobusuku kunye nokukhanya okuthambileyo okukhanyayo kufutshane nebhedi.
- Thatha isimo sengqondo esihle. Esona sithuba sihle kakhulu selokonwaba koku bacamngca, kodwa ukuba awukhuli, unokukhetha enye. Kubaluleke kakhulu ukuba umva uqonde ngokupheleleyo kwaye ungaphefumla ngokunzulu.
- Kwimizuzu emihlanu, landela nje ukuphefumla, gxila kwi-Inhales kunye nokuphelisa. Khawufane ucinge ukuba umoya ugcwalisa njani imiphunga yakho, kwaye emva koko uwushiye ngokupheleleyo umzimba.
- Ngokuthe ngcembe, uya kuziva indlela umzimba ohlaziyiweyo, emva kokuba ediniwe. Emva koko uyokulala.
Enkosi kuxinzelelo lokuphefumla, uyakufunda ukulala ngokulula kwaye ubone amaphupha amnandi, kwaye ekuseni ukuvuka amandla apheleleyo namandla. Kodwa ungacamngca kangangemizuzu engamashumi amabini.
Kwaye unokumamela oku ukucamngca kwi-Intanethi:
Olunye ubuchule yi-Pediati -utraive. Kuyanceda ukuphumla kuphela, kodwa nokwenza isimo sengqondo esifanelekileyo esiya kuphucula umgangatho wobomi bakho.
Yintoni ekufuneka siyenzile:
- Thatha isimo sengqondo esihle kwaye uqalise ukuphumla. Kwenze ngokuthe ngcembe, ukuqala kwiinzwane.
- Khawufane ucinge ukuba ufunde elunxwemeni lolwandle, imilenze yakho ilala emanzini. Emva koko qala umele indlela amaza afikelela ngayo umzimba wakho. Okokuqala, bagubungela iinyawo, emva koko bafikelele emilenzeni, suka phezulu.
- Khawufane ucinge indlela amanzi ahamba ngayo ngamandla amabi emzimbeni wakho, esenza uxinzelelo kunye nokudinwa kunye nawe.
- Emva kokuba uziva ngathi ukuqala kwelayikisi, yiyeke ukucamngca kwangoko kwaye uyibeke kulala.
Zama ukucamngca ezahlukeneyo kwaye ulandelele ukusebenza kwazo. Oku kuya kunceda ukukhetha indlela yokuphumla. Ukuziqhelanisa rhoqo kuya kukufundisa ukulawula inkqubo yezikhukula.
Kukutyhubela ingqondo ephumleyo, ngoko kubalulekile ukunika umzimba kwaye siqiqe kakuhle imeko yokuphumla kunye nemvisiswano, ukuba isetyenzisiwe ekucamngca ngayo.