Ku Hlula Ku pfumala vurhongo & Swiphiqo swa vurhongo
( 25 Timodyuli )
modyuli #1 Xingheniso xa ku pfumala vurhongo na swiphiqo swa vurhongo Ku twisisa masungulo ya ku pfumala vurhongo na swiphiqo swa vurhongo, nkucetelo wa swona eka vutomi bya siku na siku, na nkoka wo lava mpfuno
modyuli #2 Sayense ya Vurhongo Ku lavisisa switeji swa vurhongo, swirhendzevutani swa vurhongo, na xiave xa vurhongo eka rihanyo ra hina ra miri na miehleketo
modyuli #3 Tinxaka ta ku pfumala vurhongo na Swiphiqo swa vurhongo Nkatsakanyo wa tinxaka to hambana ta ku pfumala vurhongo, ku tsandzeka ku hefemula loko u etlele, ku nga tshamiseki ka milenge, na swiphiqo swin’wana leswi tolovelekeke swa vurhongo
modyuli #4 Swivangelo swa ku pfumala vurhongo na swiphiqo swa vurhongo Ku kambisisa swivangelo swa xisekelo swa ku pfumala vurhongo na swiphiqo swa vurhongo, ku katsa na swilo swa vutomi, swiyimo swa vutshunguri, na mirhi
modyuli #5 Vuyelo bya ku pfumala vurhongo eka Vutomi bya siku na siku Ku twisisa vuyelo bya ku pfumala vurhongo eka miehleketo, vuxaka, ntirho, na vuhlayiseki hi ku angarhela
modyuli #6 Mavonelo yo Hoxeka lama Tolovelekeke Malunghana na Ku pfumala vurhongo Ku paluxa mintsheketo leyi tolovelekeke na mavonelo yo hoxeka mayelana na ku pfumala vurhongo na swiphiqo swa vurhongo
modyuli #7 Ku Simeka Ndhawu leyi Amukelekaka Vurhongo Ku Tumbuluxa kamara ro etlela leri nga na xinghana na vurhongo, ku hunguta mpfumawulo na ku vonakala, na ku antswisa mahiselo ku etlela kahle
modyuli #8 Ku tumbuluxa Xiyimiso xo Pfuxeta Tithekiniki to wisa, ku katsa na ku hefemula swinene, ku wisa ka misiha loku yaka emahlweni, na ku anakanyisisa hi miehleketo
modyuli #9 Ku antswisa Vuhlayiseki bya Vurhongo Switsundzuxo leswi tirhaka swo antswisa vuhlayiseki bya vurhongo, ku katsa na ku hlayisa xiyimiso xa vurhongo lexi nga cincekiki, ku papalata caffeine na switirhisiwa swa elektroniki u nga si etlela
modyuli #10 Ku endla vutiolori na vurhongo Vuxaka exikarhi ka ku endla vutiolori na vurhongo, ku katsa na mimpfuno ya ku endla vutiolori nkarhi na nkarhi na nkarhi wa ku endla vutiolori ku kuma vurhongo lebyinene
modyuli #11 Ndlela na Vurhongo Vuyelo bya swakudya eka vurhongo, ku katsa na nkoka wa swakudya leswi ringaniseriweke, ku papalata swihlohloteri, na ku katsa swakudya leswi hlohlotelaka vurhongo
modyuli #12 Ku Lawula Ntshikelelo na Ku vilela hi Vurhongo byo Antswa Maendlelo yo lawula ntshikilelo na ku vilela, ku katsa na ku tsala tijenali, ku vona hi mahlo ya mianakanyo, na vutshunguri bya ku twisisa-mahanyelo
modyuli #13 Ku Hlula Swiphiqo swa Vurhongo Ku kuma na ku hlula swiphiqo leswi tolovelekeke swa vurhongo, ku katsa na switirhisiwa swa elektroniki, swifuwo swa le ndlwini, na ku rhurhumela partners
modyuli #14 Vurhongo na Rihanyo ra Miehleketo Vuxaka lebyi rharhanganeke exikarhi ka vurhongo na rihanyo ra miehleketo, ku katsa na ntshikilelo, ku vilela, na vuvabyi bya ku cinca-cinca ka miehleketo
modyuli #15 Vurhongo na Switlhavi leswi nga heriki Vuyelo bya switlhavi leswi nga heriki eka vurhongo, ku katsa na tindlela to lawula switlhavi na ku antswisa vurhongo
modyuli #16 Vurhongo na Mirhi Vuyelo bya mirhi eka vurhongo, ku katsa na swidzidziharisi swo wisa, swidlaya-ntshikilelo, na ti-steroid
modyuli #17 Swipfuneto swa Ntumbuluko swa Vurhongo Ku lavisisa swipfuno swa ntumbuluko swa vurhongo, ku katsa na melatonin, valerian root, na mafurha ya nkoka
modyuli #18 Cognitive-Behavioral Therapy for Insomnia (CBT-I) Ku twisisa milawu na mimpfuno ya CBT-I, ndlela leyi nga riki ya mirhi yo lulamisa ku pfumala vurhongo
modyuli #19 Ku Hlayisa Nhluvuko na ku Sivela ku tlhelela endzhaku Maendlelo yo hlayisa nhluvuko, ku sivela ku tlhelela endzhaku, na ku tshama u ri na nsusumeto endleleni yo hlula ku pfumala vurhongo
modyuli #20 Ku Cinca ka Vurhongo na Ndlela ya Vutomi Ku endla ku cinca ka vutomi ku seketela vurhongo byo antswa, ku katsa na ku lulamisa swiyimiso swa ntirho, maendlelo ya ntshamisano, na tipulani ta maendzo
modyuli #21 Vurhongo na Vuxaka Vuyelo bya ku pfumala vurhongo eka vuxaka, ku katsa na tindlela to vulavurisana na ku seketela vatirhisani na varhandziwa
modyuli #22 Ku etlela na ku famba Switsundzuxo swo lawula vurhongo loko u ri eku fambeni , ku katsa na jet lag, ku cinca ka ndhawu ya nkarhi, na mikhuva yo famba leyi nga na xinghana na vurhongo
modyuli #23 Ntirho wo etlela na ku cincana Mitlhontlho ya ntirho wa ku cincana na swiyimiso leswi nga tshamisekangiki, ku katsa na tindlela to pfumelelana na tixedulu ta ntirho leti nga riki ta ndhavuko
modyuli #24 Vurhongo na Ku Dyuhala Vuyelo bya ku dyuhala eka vurhongo, ku katsa na ku cinca ka maendlelo ya vurhongo, swiphiqo swa vurhongo, na tindlela to tlakusa vurhongo eka vanhu lavakulu lava dyuhaleke
modyuli #25 Ku Pfuxeta & Mahetelelo ya Khoso Ku pulana magoza lama landzelaka eka ntirho wa Overcoming Insomnia & Sleep Disorders
U lunghekele ku dyondza, ku avelana ni ku phikizana?
