Yonke into ivakalelwa nzima xa ujongene nokudakumba. Ukuya emsebenzini, ukunxulumana nabahlobo, nokuba nje ukuphuma ebhedeni kunokuziva ngathi kunzima.
Kodwa kukho ezinye izinto ongayenza ukuhlangabezana neempawu zakho kwaye uphucule umgangatho wobomi. Nazi iingcebiso ezisibhozo zokuhlala nexinzelelo.
1 - Yakha Inethiwekhi Yenkxaso
Enye yezona zinto zibaluleke kakhulu onokuzenza ukuze uncedise ukuxinezeleka-ngaphandle kweyeza kunye neyeza-kukuhlakulela inkxaso enzulu yentlalo .
Kweminye, oku kunokuthetha ukubopha ubudlelwane obuqinileyo kunye nabahlobo okanye intsapho. Ukwazi ukuba unokuthembela kubathandekayo abanokukunceda banokuhamba ixesha elide ekuphuculeni ukudakumba kwakho.
Kwabanye, iqela lokuxhasa uxinzelelo lingundoqo. Ingabandakanya iqela loluntu elidibana naloo ndawo okanye unokufumana iklasi yokuxhasa inthanethi ehlangabezana neemfuno zakho.
2 - Ukunciphisa uxinzelelo lwakho
Xa uphantsi kwengcinezelo, umzimba wakho uvelisa ngaphezulu kwehomoni ebizwa ngokuba yi-cortisol. Ngethuba elifutshane, oku kuyinto entle kuba kukunceda ukuba uhlangabezane nantoni na ebangela uxinzelelo ebomini bakho.
Emva kwexesha elide, kunjalo, kunokubangela iingxaki ezininzi, kuquka ukuxinezeleka. Xa usebenzisa ngakumbi iindlela zokunciphisa uxinzelelo , kungcono, kuba kuya kunciphisa umngcipheko wokuxinezeleka.
3 - Ukuphucula Ukulala Kwakho
Ukulala kunye nemizwelo isondelelene. Uphando lwango-2014 lufumene ukuba ama-80 ekhulwini abantu abaneengxaki ezinkulu zokuphazamiseka kweziphazamiso zokulala ziphazamisekile.
Kodwa, unokuba uzive nje ukuba awukwazi ukulala. Okanye mhlawumbi unzima ukuphuma ebhedeni ngenxa yokuba uziva uphelelwe lixesha lonke.
Ukucoceka kobuhle bokuba yinto ebalulekileyo ekuphuculeni umgangatho kunye nobungakanani bokulala kwakho. Vala i-electronics ubuncinane iyure ngaphambi kokulala. Sebenzisa ukukhanya okukhawulezayo ukufunda incwadi okanye usebenze kwenye into ephumayo.
Sebenzisa kuphela umbhede wakho wokulala kunye nomsebenzi wesondo. Ukwenza umsebenzi embhedeni, okanye nakwikamelo lakho lokulala, kunokubangela ukuba udibanise umbhede wakho kunye noxinzelelo, kunokuba uphumule.
4 - Ukuphucula iindlela zakho zokutya
Uphando luyaqhubeka lufumana ulwalamano olucacileyo phakathi kokutya kunye nempilo yengqondo. Enyanisweni, kukho izifundo ezininzi eziye zabonisa ukuphucula ukondla kunokuthintela nokuphelisa isifo sengqondo ukuba isifo sengqondo esinesondlo sesisigxina.
Kukho ezininzi izondlo-ezibalulekileyo izondlo ezinokuchaphazela ukucindezeleka. Ngokomzekelo, uphando olwenziwa ngo-2012 lufumene ukuba ukungabikho kwe-zinc kwandisa iimpawu zokudandatheka.
Ukuphucula ukutya kwakho kunokubalulekileyo ekunciphiseni iimpawu zakho. Kodwa ngaphambi kokuba wenze nayiphi inguqu enkulu kwisondlo sakho okanye uqale ukuthatha amavithamini okanye isongezelelo, khuluma nodokotela wakho.
5 - Funda indlela yokumisa iingcamango ezingekho phantsi
Ukudandatheka akugcini nje ukukwenza uzive ungalunganga, kunokukwenza ukuba ucinge ngakumbi. Ukutshintsha ezo ngcamango ezingalunganga, nangona kunjalo, kunokuphucula isimo sakho sengqondo.
I- CBT yonyango lokuziphatha (uhlobo lweyeza) olusebenzayo ukutshintsha iipatheni eziqhelekileyo zokucinga okungeyiyo ezibizwa ngokuba yimpembelelo yokuqonda ukuze kupheliswe ukuxinezeleka. Kukho ezininzi iincwadi zokunceda , iinkonzo, kunye nezifundo ze-intanethi ezinokukunceda ufunde indlela yokutshintsha iipateni zokucinga ezingekho emthethweni.
6 - Beat Beatcrack
Iimpawu zokudandatheka, ezifana nokukhathala kunye nobunzima bokugxilwa, ukuzama ukugwema.
Kodwa ukubeka izinto kwizinto ezidityanisayo. Ingakhokelela ekubeni unetyala elingakumbi, uxhalabele, kwaye uxinzelelo.
Kubalulekile ukusetha ixesha elide kwaye uphathe ixesha lakho kakuhle. Ukuseka iinjongo zexesha elifutshane kwaye usebenze nzima ukwenza izinto ezibaluleke kakhulu zenziwe kuqala. Umsebenzi ngamnye owuzalise ngempumelelo uza kukunceda ulahle umkhwa wokumisa .
7 - Fumana isandla kwizinto zakho zasekhaya
Ukuxinezeleka kunokukwenza kube nzima ukugqiba imisebenzi yasekhaya, njengokwenza izitya okanye ukuhlawula iindleko.
Kodwa inqwaba yamaphepha, ukubeka izitya ezingcolileyo, kunye nomgangatho ogqutywe kwiingubo ezingcolileyo kuya kukhulisa nje iimvakalelo zakho zokungabi nalutho.
Thatha ulawulo lwemisebenzi yakho yemihla ngemihla. Qala encinane kwaye usebenze kwiprojekthi enye ngexesha. Ukunyuka nokuhamba kunokunceda uqale uzive ungcono. Kodwa, ukubona inkqubela yakho ekhaya kungundoqo kwikunceda uzive ungcono.
8 - Yakha iBhokisi yeBluetooth
Ibhokisi lebhokisi lezinto zokuphila likhethi leethuluzi onokuzisebenzisa ukuzinceda xa uziva uhla.
Izixhobo ozifumene luncedo kunokuba zingasebenzi kumnye umntu ngoko kubalulekile ukuqwalasela ngokucophelela izinto ezinokukunceda uzive ungcono.
Cinga ngezinto othanda ukuzenza xa ujabule. Emva koko, xa uvakalelwa phantsi, zama enye yale mi sebenzi.
Ukukhwela isilwanyana sakho, ukuphulaphula umculo wakho ozithandayo, ukuthatha ibhafu elifudumeleyo, okanye ukufunda incwadi enhle nje zixhobo ezimbalwa onokuzifumana uncedo.
Yenza uluhlu lwemisebenzi onokuzama xa uvakalelwa kakubi. Emva koko, khetha umsebenzi ozakuzama xa unesiganeko esinzima.
> Imithombo:
> Bouwmans ME, uBeltz AM, Bos EH, Oldehinkel AJ, Jonge PD, iMolenaar PC. I-interplay ye-personatic ethile ye-melatonin, ithintela, kunye nokukhathala kwiimeko zokulala nokudakumba. Ubuntu kunye noBomi bomntu ngabanye . 2018; 123: 163-170.
> Lai J, Moxey A, Nowak G, Vashum K, Bailey K, Mcevoy M. Ukuphumelela kokuxhaswa kwe-zinc ekudandathelweni: Ukuphononongwa kwenkqubo yezilingo ezilawulwa ngononophelo. Umbhalo weengxaki ezichaphazelekayo . 2012; 136 (1-2).
> Soehner AM, Kaplan KA, uHarvey AG. Ubuninzi kunye neeklinikhi ezihambelana nokungazinzi kunye neempawu ze-hypersomnia ekudakaleni. Umbhalo weengxaki ezichaphazelekayo . 2014; 167: 93-97.