Indawo encinane yeyakho

Isikhokelo sokuphefumla

Landela isingqi esizolileyo. Imizuzu embalwa yokuzola, ngesantya sakho.

Isimahla ngokupheleleyo · Akukho akhawunti · Akukho ntengiso

Iingqalutye zeglasi eziluhlaza ezidadayo phezu kwamaza athambileyo

Xa sele ukulungele

5:00

Isicelo sokugcina isikrini sivuliwe siyayeka xa umisa okanye ugqiba.

Khetha isingqi

Tsala umoya ngendlela ekhululekileyo, uze utsale omnye umoya omncinane, emva koko uwukhuphe kancinci nangokulula. Esi santya sisikhokelo esisisigxina, asiyondlela yovavanyo echanekileyo.

Ixesha

Ukungcangcazela kuyafumaneka kwezinye iibrawuza zeefowuni; izixhobo ezingakuxhasiyo ziya kuhlala zithe cwaka.

Xa sele ukulungele

5:00

Yeka xa uziva unesiyezi okanye ungakhululekanga. Buyela ekuphefumleni ngesiqhelo. Musa ukuzama ukhuphiswano lokubamba umoya. Olu asilonyango.

Xa eli phepha sele lilayishiwe, isikhokelo sokuphefumla, isibali-xesha neentsimbi zisebenza ngaphandle kwe-intanethi kule thebhu. Ukulilayisha kwakhona okanye ukuvula elinye iphepha kufuna uqhagamshelo.

Isibali-xesha sisebenzisa ixesha elidlulileyo. Iithebhu ezisemva zinokulibazisa izandi; gcina le thebhu ibonakala ukuze ufumane izikhumbuzo.

Irekhodi yeeseshoni zakho

Akukho seshoni zigciniweyo. Akukho nto kufuneka uyibuyekeze.

Ubungqina obuthile. Kukho imida.

UGoyal noogxa bakhe (2014) baphonononga iimvavanyo ezilawulwa ngokungenamkhethe ezingama-47, ezazibandakanya abantu abangama-3,515. Bafumene ubungqina obuphakathi bokuncipha koxinzelelo (ubungakanani besiphumo 0.38 emva kweeveki ezisibhozo) nokudakumba (0.30), kodwa ubungqina obuncinane okanye obunganelanga ngokumalunga nengqalelo, ukulala nomoya omhle. Ezi yayiziinkqubo, yayingelovavanyo lwesi sibali-xesha.

UGoyal nabanye, JAMA Internal Medicine (2014)

Kuvavanyo oluthathe inyanga enye, uBalban noogxa bakhe (2023) bafumanisa ukuba ukuncwina okujikelezayo kangangemizuzu emihlanu ngosuku kuphucule umoya omhle ngaphezu kokucamngca ngokuqaphela. Akuzange kubekho tshintsho lubalulekileyo ekuguquguqukeni kwesantya sokubetha kwentliziyo okanye kuxinzelelo oluqhelekileyo. Uvavanyo olunye lusisizathu sokufuna ukwazi, alusosithembiso.

UBalban nabanye, Cell Reports Medicine (2023)