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[Ertugrul Bey]

0016

My people my team kama kawaida yetu....

 

[fimboyaukwaju]

Nipo sebuleni nikiangalia tv tu

 

[Ertugrul Bey]

Swala la kupata usingizi linazidi kua changamoto kadri siku zinavyosonga

Kuna dawa/tiba/suluhisho la hili tatizo wakuu?View attachment 3336567

Tatizo la kupata usingizi (insomnia) ni hali ambapo mtu anapata shida kulala au kubaki usingizini, hata anapokuwa na nafasi na mazingira mazuri ya kulala. Tatizo hili linaweza kuwa la muda mfupi (kama siku chache hadi wiki kadhaa) au la muda mrefu (zaidi ya mwezi).

Sababu za kawaida za tatizo la usingizi:
1. Msongo wa mawazo (stress) – matatizo ya kazi, familia, au maisha kwa ujumla.
2. Hofu au wasiwasi – hasa ikiwa una matatizo ya kiakili kama anxiety au depression.
3. Mazoea mabaya ya kulala – kama kulala muda usiokuwa wa kawaida, kutumia simu au kompyuta kitandani.
4. Matatizo ya kiafya – kama maumivu, pumu, ugonjwa wa moyo, au matatizo ya tumbo.
5. Matumizi ya dawa au vinywaji – kama vile kafeini, pombe, au baadhi ya dawa zinazoweza kuathiri usingizi.

Njia za kushughulikia tatizo la usingizi:

• Unda ratiba ya kulala – lala na amka saa ile ile kila siku.
• Epuka simu au TV kabla ya kulala – mwanga wa skrini unaweza kuzuia usingizi.
• Epuka vinywaji vyenye kafeini au pombe usiku.
• Fanya mazoezi kwa mpangilio – si muda mfupi kabla ya kulala.
• Tumia mbinu za kutuliza akili – kama vile kutafakari (meditation), kusoma, au kupumua kwa kina kabla ya kulala.

 

[Ertugrul Bey]

My people my team kama kawa mida ya saa tisa flan hv kuelekea kumi

See you....

 

[fimboyaukwaju]

My people my team kama kawa mida ya saa tisa flan hv kuelekea kumi

See you....

ok

 

[kadogo2]

01:6

Mapenzi yanauma… 😭😭

 

[Intelligent businessman]

03:10 I mean no malice to nobody

 

[Intelligent businessman]

03:17 I mean no malice to nobody

 

[Big Balls]

03:17 I mean no malice to nobody

🎺

 

[Ertugrul Bey]

0355

 

[Msolo]

04:00 EAT.

 

[Nomadiq]

04:05 AM EAT, Dar 🙂

The pen and handwriting don't matter, what matters is what's written.

 

[Intelligent businessman]

04:34 i mean no malice to nobody

 

[fimboyaukwaju]

nipo macho nasiliza tbctaifa

 

[Mamsosa]

Simba kichwa cha mwendawazimu!

 

[Intelligent businessman]

05:05 I mean no malice to nobody

 

[Intelligent businessman]

05;24 I mean no malice to nobody

 

[Intelligent businessman]

06:12 lindo lime fungwa rasmi

 

[Ertugrul Bey]

06:12 lindo lime fungwa rasmi

Raisi wa majobless leo umekaza sana lindoni

Big up sana

 

[Intelligent businessman]

Raisi wa majobless leo umekaza sana lindoni

Big up sana

Toka nijiunge jf, mimi napiga buti huku.

I mean no malice to nobody