Ukulala Ulele kwaye Uhlale Ulele
Ngokuqhelekileyo, abantu abaneengxaki zokuxhalaba banenkinga enzima kwaye bahlala belele ubusuku. Abantu abanenkinga yokuphazamiseka banokuba neengxaki zokuxhalabisa kunye neengcinga ezivayo ebusuku. Akuqhelekanga ukuba uhlaselo lwentlanzi lube luninzi ngaphambi kokulala, kukukhusela ekuphumleni okulungileyo ebusuku.
Sebenzisa iingcebiso zethu kukuncedisa ukunciphisa uxhalabo lwakho lobusuku kwaye uqinisekise ukuhlambulula ubuthongo obuhle.
Beka ixesha elaneleyo lokulala
Abantu abaninzi abafaki ixesha elaneleyo lokufumana ubuthongo obufanelekileyo. Umyinge omdala udinga malunga neeyure ezisibhozo ukuya ku-9 zokulala ebusuku. Uphando luye lwabonisa ukuba ukufumana ukuhlaziywa okuphuculweyo ubusuku bonke kunokunceda ukuphucula umgangatho kunye nokusebenza, okwenza uzive uqaphile, ujabule kwaye uhlaziye.
Unokuqala ukufumana inani elifanelekileyo lokulala olidingayo ngokuzama ukulala ekuhambeni kwexesha. Ukuze ufumane inani elaneleyo lokuphumla, wabeka ubuncinane ubuncinane kwiiyure ezisibhozo ebhedini. Abantu abaninzi baya kulinda ukuba balale baze bafikelele kakhulu ukuba bafumane inani elifanelekileyo lokulala. Ukuxhalabisa kunokuphakanyiswa ukuba uhlala ujonga iwashi kwaye uqaphela ukuba awuyi kuphumla ngokwaneleyo. Ngokomzekelo, abantu abaninzi baya kulala beze bafike bacinge, "Sekude kakhulu, ngoku ndiza kulala iiyure ezintlanu zokulala. Ukucinga okunjalo kakubi kuya kuba negalelo ekukhathazeni kwakho.
Ixesha lokulala kwixesha lokulala
Indlela yokulala yindlela yokuphumla kunye nokuguqa ngaphambi kokulala. Ngokudala isiqhelo, uxelela umzimba wakho nengqondo ukuba ulungiselela ukulala. Le nkqubo ingaba nemisebenzi emininzi, njengokuthamba, ukuxubha amazinyo okanye ukuthandaza. Ezi zinto zenzelwe ukuthobisa kunye namandla aphantsi ukuze ulungele ukutshintshela ekuphumeni kokulala.
Iindlela zokuphucula ziyeyona ndlela enhle kwaye iphumelelayo yokuyeka ukuxhatshazwa ngaphambi kokulala. Ngokomzekelo, ukujonga ngesoloko kunokukunceda ukuba uzikhumbule iingxaki zakho kwaye ugxininise kwiingcamango ezingaphezulu. Ukuphumla kwe-muscle okanye ukubandakanya kwiindlela ezimbalwa ze- yoga , kunokunceda umzimba uphumule. Ezinye iindlela zokuzinakekela, ezifana nokubhala okanye ukufunda, kunokukunceda ubonise kwaye unciphise iingcamango zakho.
Yilungiselele Usuku olulandelayo
Ingxenye yento enokusigcina ebusuku ixhala kunye nokukhathazeka malunga nosuku olulandelayo. Ukukunceda ukuphelisa ezinye iingcinezelo, kunokukunceda ukuba ulungele umhla olandelayo. Umzekelo, unokufumana ukuxhalaba-ukunciphisa ukuba izambatho zakho zibekwe ngolusuku olulandelayo, ube noludweliso lokubhaliweyo okanye wenze izinto zakho zomsebenzi ezigqityiweyo kwaye zilungele ukuhamba. Unokwenza ezi lungiselelo zibe yingxenye yenkqubo yakho yokulala ngaphambi kokulala.
Gcina iiNyanga zokulala ezidibeneyo
Ukugcina umzimba wakho kumjikelezo oqhelekileyo wokulala, kubalulekile ukuhlala uhambelana neeyure zakho zokulala. Oko kuthetha ukuzama ukulala ebusuku kwaye uvuke ekuseni ngokujikeleza ngamaxesha afanayo rhoqo imihla. Umzimba wakho uza kusetyenziswa kwiiyure zokulala ozibekayo, kukunceda uwele phantsi kwaye ulale ubusuku bonke.
Abantu abaninzi bakuthola kunzima ukugcina iiyure zokulala eziqhelekileyo ngeveki. Nangona kunjalo, ukuba usoloko unamaxesha okulala okungaqhelekiyo ngeveki, uzimisele ukuza kuba nemiba yokulala kwiveki. Ukushiya ukuvuka kwakho kunye nexesha lokulala ngeyure okanye ezimbini akufanele ukuphosa ngokupheleleyo ixesha lakho lokulala ixesha eliphela kweveki. Nangona kunjalo, ukuba uzibophezele ekuphumeni okuphuculweyo nokuqhubekayo, kuya kufuneka ugcine iiyure zakho zizinzile ngokusemandleni.
Sika iCaffeine Ekuqaleni
Ukuba unenkathazo yokulala, kubalulekile ukuyeka ukusela i-caffeine kakhulu ngaphambili.
Ukukhawuleza ukusika i-caffeine ngaphandle kokutya kwakho kunokubangela ukuba kukho iimpawu ezinkulu zokuhoxisa, ezifana nentloko kunye nokuxhalabisa. Endaweni yoko, zama ukunciphisa kancane umthamo weoffinated drinks ngosuku.
Ekugqibeleni, unokufuna ukunciphisa i-caffeine yakho ukuba ingene ekuseni kuphela. Ezinye izinto eziqhelekileyo zokutya kwabantu abantu abaxilongwa ngesifo sengxaki ziquka utywala kunye noshukela. Zama ukunciphisa ukusetyenziswa kwakho kokutya, kunye ne-caffeine, kwaye uqaphele ukuba uziva uncinci okanye ungakhathazeki ebusuku.
Ibhedi Yakho kuphela Kulele nokulala
Ngabo bonke ubugcisa bethu kunye nokuzonwabisa, abaninzi bethu bakuthola kunzima ukugcina ibhedi yethu indawo ekhethelwe kuphela ukulala nokulala ngesondo. Kuyakulinga ukuguqula iibhedi zethu kwiiofisi zasekhaya, ngokuthumela imiyalezo kwi-iPhones, ukuphendula ii-imeyile kuma-laptops okanye ufunde amaxwebhu omsebenzi. Umbhede awuyiyo indawo yokuzonwabisa rhoqo, njengamaxesha ekubukela ithelevishini, ukufunda amaphephancwadi okanye ukuthetha kwifowuni.
Ukuze ulale ubusuku obuhle, gcina kwisigqibo somzuzu-15. Xa ulala embhedeni, vumela uvumeleke imizuzu eyi-15 yesikhathi sokuvuka. Ukuba awuyi kulala ngexesha elo, phuma embhedeni wakho kwaye uhlanganyele kwimisebenzi engundoqo, njengokufunda incwadi. Musa ukuzibandakanya kuyo nayiphi na imisebenzi engadluli-ukuvuselela, njengokujonga iindaba okanye ukwenza umzimba .
Emva kwemizuzu engama-20, buyela ekulala uze uzame kwakhona. Ukuba ngaphezulu kweminye imizuzu eyi-15 ihamba kwaye awuyi kulala, phuma ebhedeni kwakhona kwaye ubuyele emsebenzini ozolileyo. Oku kunokuba ngumngeni omkhulu ekuqaleni, kodwa xa usebenza ngexesha elide, uya kuqala ukulala ubaluleke kwaye ufumane ukuphumla ebusuku.
Imithombo:
UCarney, uC. & Manber, R. "Khumbulani Ingqondo Yakho Uze Ulale: Iisombululo Zokusinda, Ukuxhalabisa, okanye Ubunzima Bokuphela" 2009 U-Oakland, CA: I-New Harbinger Publications.
Schiraldi, GR "Incwadi Yokuzimelela" 2001 U-Oakland, CA: I-New Harbinger Publications.