Ha u khone ho robala? Leka malebela ana

Motho e mong le e mong o na le bothata ba ho robala ka linako tse ling. Empa haeba e etsahala khafetsa, ho hloka boroko ho ka ama bophelo ba hau bo botle mme ha etsa hore ho be thata ho qeta letsatsi. Ithute malebela a bophelo a ka u thusang ho fumana phomolo eo u e hlokang.

Batho ba bang ba na le bothata ba ho robala. Ba bang ba tsoha har'a mp'a bosiu 'me ha ba khone ho robala hape. U ka fetola mekhoa ea hau le ntlo ea hau ho etsa hore boroko bo se ke ba feta kapele.

Khomarela kemiso ea boroko:

• Robala 'me u tsohe ka nako e le' ngoe. Ho robala ka nako e le 'ngoe bosiu bo bong le bo bong ho koetlisa' mele oa hao le boko ho hema le ho itokisetsa ho robala.
• Tsoha haeba u sa khone ho robala. Haeba u robala ka metsotso e 15, tsoha betheng 'me u ee karolong e' ngoe ea ntlo. Ka tsela ena bethe ea hau ha e na monyetla oa ho ba sebaka sa khatello ea maikutlo.
• Etsa ho hong ho khutsitseng le ho phomola joalo ka ho bala buka. Sena se ka thusa ho nka kelello ea hau ka taba ea hore ha u robale. Ha u ikutloa u otsela, khutlela likobong.

Etsa kamore ea hau ea ho robala hantle:

• Fumana materase a mabothobotho. Haeba matloana a hau a le bosesane, a le bonolo haholo, kapa a le thata haholo, ho tla ba thata ho phutholoha ho lekana ho robala.
• E boloke e pholile. Mocheso oa 'mele oa hao oa theoha ha u robetse. Etsa bonnete ba hore kamore ea hau ea ho robala e pholile ka ho lekana empa ha e pholile hoo u tsohang u bata. Hlahloba thermostat le likobo ho fumana mocheso o sebetsang ho uena.
• Laola lebone. Leseli le tsoang seterateng, TV, kapa kamore e latelang e ka u thatafalletsa ho robala. Sebelisa likharetene le mamati ho etsa hore kamore ea hau e fifale hore o tsebe ho robala. U ka leka ho sebelisa mask ea boroko.
• Laola melumo. Etsa kamore ea hau e khutse kamoo u ka khonang. U kanna ua sebelisa fan, 'mino o bonolo, kapa mochini oa molumo ho etsa lerata le lesoeu leo ​​u ka robalang ho lona.
• Pata nako. Ho shebella lihora tse tšoaeang ho ka u imetsa kelellong. Tlosa nako hore o se ke oa e bona mosamong oa hau.
• Lahla lisebelisoa tsa elektronike. Khutsisa sesebelisoa sefe kapa sefe se u hopotsang mangolo-tsoibila ao u hlokang ho a romela kapa lintho tseo u hlokang ho li etsa. U tla ba betere ha u ka etsa lintho tseo kamora ho robala hantle bosiu.

Itloaetse ho phomola

Leka mekhoa e fapaneng ea ho phomola. Fumana se u sebeletsang. Joalo ka:

• Noa ho hong ho futhumetseng le ho se nang k'hafeine joalo ka lebese le futhumetseng kapa tee ea litlama.
• Nka shaoara e futhumetseng kapa bate.
• Bala buka kapa makasine.
• Mamela 'mino o bonolo kapa buka ea audio.
• Bala ho khutlela morao ho tloha 300 ho 3.
• Thuisa.
• Ho qala maotong a hao le ho ea fihla hloohong ea hao, tsitsipanya sehlopha ka seng sa mesifa motsotsoana kapa tse peli ebe u se phomotsa.
• Etsa phefumoloho ea mpa. Beha letsoho la hao ka mpeng. Phefumoloha, e lumelle hore e sutumetse letsoho la hau ha mpa e ntse e phahama. Sefuba sa hau ha sea lokela ho sisinyeha. E tšoare ka palo ea 5, e lokolloe bakeng sa palo ea 5. Pheta.

Phelela Boroko bo Botle

Lintho tseo u li etsang motšehare li ka ama tsela eo u robalang ka eona bosiu. U tlameha:

• Fokotsa mesebetsi ea mantsiboea. Ha u ntse u baleha, letsatsi la hau le kanna la se ke la fela ho fihlela mantsiboea. Leka ho lekanyetsa merero ea shoalane mantsiboea a 'maloa ka beke. Iphe nako ea moetlo o thobang oa ho robala ho u thusa ho itokisetsa boroko, joalo ka ho hlapa ka mofuthu kapa ho bala betheng.
• Ho ikoetlisa. Ho ikoetlisa khafetsa ho tla u thusa ho robala hantle. Etsa bonnete ba hore o rera boithabiso ba hau hantle. Ho itlhakisa kapa ho ikoetlisa nako e ka tlase ho lihora tse 3 pele u robala ho ka etsa hore u khehle le ho reteleha.
• Fokotsa ho robala. Haeba u na le bothata ba ho robala, khaola li-catnaps. U tla robala hantle bosiu.
• Fokotsa k'hafeine. E kanna ea ba ntho ea bohlokoa ho lata hoseng, empa u ka ea robala ka wired haeba u noa kofi, tee kapa lino tse nang le caffeine thapama kapa mantsiboea.
• Fokotsa joala. E kanna ea u thusa ho robala pele, empa joala eu sitisa ho tebela, e khutlisetsa boroko hamorao bosiu.
• Kick tloaelo. U hloka lebaka le leng la ho tlohela ho tsuba? Nicotine e lisakereteng e ka sitisa boroko.
• Ja bohlale. Qoba lijo tse boima pele u robala. Leka ho ja lihora tse 2 kapa tse 3 pele u robala. Haeba u ikutloa u lapile pele u robala, ja bohobe bo bonyenyane bo phetseng hantle joalo ka sekotlolo se senyane sa yogurt kapa lijo-thollo tse tlase tsa tsoekere.

Bitsa mofani oa tlhokomelo ea bophelo haeba ho hloka boroko ho kena-kenana le mesebetsi ea hau ea letsatsi le letsatsi.

Mosebetsi Berry RB, Wagner MH. Phekolo ea boits'oaro ba ho hlobaela. Ka: Berry RB, Wagner MH, bahlophisi. Meriana ea Boroko Liperela. 3rd ed. Philadelphia, PA: Elsevier Saunders; 2015: khaolo ea 38.

Morin CM, Davidson JR, Beaulieu-Bonneau S. Phekolo ea boits'oaro ba kelello bakeng sa ho hlobaela I: mekhoa le katleho. Ka: Kryger M, Roth T, Dement WC, bahlophisi. Melao-motheo le Tloaelo ea Meriana ea Boroko. La 6th. Philadelphia, PA: Elsevier; 2017: khaolo ea 85.

Webosaete ea National Sleep Foundation. Ho robala hantle. robala.org. E fihlile ka la 26 October, 2020.

Webosaete ea National Sleep Foundation. 2014 Robala Amerika Phuputso: Robala lelapeng la sejoale-joale. www.sleepfoundation.org/professionals/sleep-america-polls/2014- robala-modern-family. E fihliloe ka la 13 Phato 2020.

Vaughn BV, RC ea Basner. Mathata a boroko. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 377.

• Boroko bo Phetseng Hantle
• Ho hlobaela