Ube nokulala okuphukile, okungahlaliseki.
Noma mhlawumbe awulali ubusuku bonke izolo.
Futhi manje kufanele ubhekane nosuku oluzayo… ngandlela thile wenza imisebenzi yakho ejwayelekile nezibopho zakho.
Mhlawumbe ufanele ukusebenza. Noma mhlawumbe unezingane okufanele uzinakekele.
Kunoma yikuphi, uzoludlula kanjani usuku lonke?
Yini ongayenza ukuze ungasindi nje kuphela, kodwa usebenze njengomuntu ojwayelekile?
Ukubhekana nokuntuleka kokulala akulula, kepha amathiphu alandelayo angakusiza ukuthi udlule ekukhatheni.
Ngenkathi ungenawo amandla amaningi, ungazama ukusebenzisa kahle lokho onakho.
1. Lungiselela Impi Yengqondo
Ukubhekana nokuncishwa ubuthongo, okokuqala, impi yengqondo.
Ngaphandle kwazo zonke izeluleko ezilandelayo, inselelo enkulu kuzoba yileyo obhekana nayo engqondweni yakho.
Futhi asikhulumi nje kuphela ngomuzwa wokuphelelwa amandla ngokuphelele sikhuluma ngemicabango nemizwa onayo.
Isimo sakho sengqondo sizohluka ekulaleni okuncane noma cha kulokho okuyikho lapho uphumule ngokugcwele.
Ukuqonda lokhu nokukwazi ukubona lo mehluko kubalulekile endleleni osebenza ngayo usuku lonke.
Njenganoma iyiphi impi noma inselelo, uzokuhambela kangcono uma uyilungiselela.
Lokhu kusho ukusebenzisa izinto ezinjengokuzikhulumela okuhle ukukukhuthaza ngezikhathi ezinzima ezizayo.
Kusho futhi nokwazi ukulinganiselwa kwakho lapho ukulesi simo sokuzithokozisa futhi ungazicindezeli kanzima.
Ukuzithiba kubalulekile, njengoba kunjalo nekhono lokukhomba lapho usebenza endaweni yokukhathala ukuze ukwazi ukubuyisa ukuzola kwakho.
Ngakho-ke, ukuzazi lapho ucasulwa umuntu osebenza naye kuyisihluthulelo sokuthola indlela yokuxazulula lowo muzwa.
Ngokufanayo, ukwazi ukuthi amazinga akho wamandla ancipha aze aphansi kuzokushukumisela ukuthi uthathe isinyathelo ukuze ubanikeze amandla (usebenzisa amathiphu alandelayo).
Ingqondo okudingeka uzame ukuyikhulisa ingeyokuqina lapho ubhekene nobunzima. Uzodlula kulesi sikhathi esinzima ngandlela thile.
2. Ungabheki Iwashi
Njengoba kunikezwe iphuzu langaphambilini, ake siqale ngezinye zezinselelo ezingokwengqondo ozohlangabezana nazo lapho ubuthongo bungekho, ngaphambi kokunaka uhlangothi loqobo.
Esinye sezithiyo ezingokwengqondo esivame kakhulu umuzwa wokuthi usuku ludlula kancane impela.
Ngemuva kwakho konke, ufuna ukulala nje futhi ubusuku abunakufika ngokushesha ngokwanele.
Ngakho-ke ubheka isikhathi njalo ukuze ubone ukuthi isikhathi eside kangakanani kuze kube yilapho usukwazi ukulala.
Kepha lona wumbono omubi.
Noma ngabe usuku lwakho lomsebenzi ludonsa noma ufuna nje namuhla ukuthi luphele, ukuhamba kwesikhathi kwengqondo kunciphisa isikhathi lapho ugcina khona isikhathi sangempela.
Esikhundleni salokho, zama ukulandela iseluleko esihlokweni sethu ku ukwenza isikhathi kudlule ngokushesha okukhulu .
3. Faka okuhlukahlukene osukwini lwakho
Lapho ungazange ulale, akukho lutho oluzokwenza uzizwe ukhathele ukwedlula i-monotony yomsebenzi ophindaphindwayo.
Ngakho-ke kubalulekile ukuthi uzame ukuhlukanisa usuku lwakho ngangokunokwenzeka.
bangaba kane nabangcwabi abazalwane bangempela
Lokhu kungaba nzima kwezinye izindawo ezisebenzayo, kodwa yenza noma yini ongakwenza ukushintsha izinto njalo kaningi.
Esimweni sehhovisi, ungahle uvuke etafuleni lakho, wenze inkomishi yekhofi, ukhulume nozakwenu, uye endlini yangasese, noma uchithe imizuzu embalwa ngaphandle.
Ekuthengiseni, mhlawumbe ungabuza umphathi wakho ukuthi ungaqhubeka yini ushintshane phakathi kokuqalisa kabusha amashalofu, ukwenza izinsizakalo zamakhasimende, ukuhlala ekuphumeni, noma ukwehlisa ukulethwa esitolo sokugcina impahla.
Uma unakekela ingane yakho encane, zama ukuphuma uye emaqenjini okudlala, uye epaki, ubathengele ukudla, uhambe uye esitolo sekhofi, uvakashele abangane noma umndeni, noma nje udlale emakamelweni ahlukene endlu ngakho ukuthi awubanjwanga endaweni eyodwa ngaso sonke isikhathi.
Ukuhlukahluka okuningi ongakwethula osukwini lwakho, kulapho ingqondo yakho izoqala ukuhlala kuphethini yokuzihambela.
Lokhu kuzokusiza ukuthi uhlale uqaphile futhi kuzokwenza isikhathi sibonakale ngathi sidlula ngokushesha okukhulu.
4. Lula Usuku Lwakho
Uma ungazange ulale nhlobo ebusuku, namuhla akulona usuku lokwenza noma yini ekhinyabeza ingqondo.
Ukugxila kwakho kuzokhubazeka futhi amakhono akho okucabanga abucayi awekho.
Ngakho-ke beka lowo msebenzi onzima ngolunye usuku - ikakhulukazi uma unezimpawu zesikhathi eside ezingaba khona.
Esikhundleni salokho, namathela ezintweni ezingabalulekile kangako futhi ongazenza ngaphandle kokucabanga kakhulu.
Manje yisikhathi esihle sokwenza yonke leyo misebenzi emincane ongasoze wayithola ngoba umatasa kakhulu ngezinye izinto.
Emsebenzini, lokhu kungasho ukusula ibhokisi lakho lokungenayo, ukuhlela leyo nqwaba yamaphepha etafuleni lakho, noma ukuba nemihlangano engacacisi nozakwenu.
Ekhaya, ungakhetha ukuhlanza ifriji, ukugunda utshani, noma ukufaka izinto ezingafuneki uzithengise online.
Futhi uma nje ungenakho okunye ongakwenza ngaphandle kokubhekana nokuthile okunenselelo ngokwengeziwe engqondweni, kwenze ekuseni. Cishe uzozizwa ukhathele kakhulu ntambama.
5. Lalela Ukuze Upbeat Music
Amandla omculo akumele abhekelwe phansi ekusikhuthazeni nasekunikeni amandla namandla.
Ngabe ucabanga ukuthi kungani iningi labavocavocavocavocici balalela umculo ngenkathi lijima?
Lapho ubuthongo bunzima, zama ukulalela umculo ophakathi nendawo we-tempo upbeat.
Kungasiza ekulweni nokukhathala kwengqondo ngenkathi ugcina ukunaka kwakho kunoma yimuphi umsebenzi owenzayo.
Futhi umculo uyasiza ukugcina usuku luhamba njengoba ithrekhi ngayinye idlula.
Ungahle uthande (i-athikili iyaqhubeka ngezansi):
- Izinto eziyi-14 okufanele uzenze ngaphambi kokulala ezizokufaka ekulaleni okujulile, okuphumuzayo
- Izimpawu ze-33 Zokutubeka Emsebenzini + Izinyathelo Ezi-10 Zokubuyisa Kuso
- Udinga Ukulala Okujule Kangakanani Futhi Kwe-REM Ubusuku ngabunye?
- Ungalala Kanjani Ngokushesha: Izindlela Ezi-8 Zokukhukhuleka Ngesikhathi Sokurekhoda
- Izingoma Ezingama-20 Ezihamba Phambili Zokulala
- Izindlela eziyi-11 zokudlula osukwini lapho ukhathele emsebenzini
Yidla Ukudla Okulinganiselayo, Kepha Vumela Ukuphathwa Okuningi
Manje ake sibhekise ukunaka kwethu kwezinye zezindlela ezingokomzimba ongathola ngazo usuku ungalali.
Izeluleko eziningi eziphathelene nokukhetha kwakho ukudla ngosuku lokukhathala ngokweqile zikutshela ukuthi udle ukudla okulinganiselayo okuqukethe amaprotheni amaningi, izithelo ezintsha kanye nemifino, amantongomane, nama-pulse.
Futhi lawo ma-carbohydrate kufanele abe yizinhlobo eziyinkimbinkimbi zikakolweni ophelele lapho kungenzeka khona.
Lesi iseluleko esihle.
Kepha iningi lababizwa ngochwepheshe likutshela ukuthi ugweme ukudla okunoshukela nokunamafutha ngoba kuzoholela kuphela ekushayweni kwamandla kamuva.
Sizokwenza lo mkhuba bese sikutshela ukuthi ukuphatha kungenza futhi kufanele kube yingxenye yokudla kwakho lapho ungalalanga kahle.
Konke kubuyela empini yengqondo esixoxe ngayo ekuqaleni kwalesi sihloko. Ukuzivumela uphathe usuku lonke kungakusiza ukuthi unqobe leyo mpi.
Noma ngabe injabulo yakho yecala ingushokoledi, ikhekhe, uswidi, noma ama-chips, kulungile ukuzidla ngokulinganisela.
Akufanele zenze inqwaba yokudla kwakho, kepha kufanele zidliwe ngamanani amancane phakathi nezikhathi zokudla.
Ukwelapha ngakunye kungukuwina kwengqondo ukukusiza ukuthi uhlale ulinganisile ngokomzwelo.
7. Enye iCaffeine Ihle
Akunakuphikwa ukuthi inkomishi yekhofi, ithini lesoda, noma isiphuzo samandla esine-caffeine kuzokwenza uzizwe uphapheme futhi uqaphile.
Kungathatha isikhashana ukuthi imiphumela ye-caffeine ingene ngaphakathi, noma kunjalo, ngakho-ke isiphuzo siphuze kahle ngaphambi kokuthi uye emsebenzini noma ngaphambi kokuthi udinge ukugxila kokuthile.
Kunemigede emibili lapha.
Okokuqala ukuthi kungenzeka ube ngcono uma unamathela eziphuzweni ezimbalwa ezine-caffeine ngosuku kunokuba ungqongqoze ngokulandelana.
Okwesibili ukuthi kufanele uyeke ukusebenzisa i-caffeine ntambama.
Yebo, siyazi ukuthi lesi yisikhathi lapho amazinga wamandla angacwila ngempela, kepha i-caffeine ine-half-life emzimbeni wakho cishe wamahora ama-5.
Ngakho-ke uma unekhofi ngo-4pm, usazoba nengxenye yokuthi i-caffeine egeleza izungeze umzimba wakho iza ngo-9 ebusuku.
Futhi lokhu kungaphazamisa ukulala kwakho ngobusuku obulandelayo futhi kuhlanganise nokukhathala kwakho kuphela.
ungakhombisa kanjani uthando lomzimba esokeni lakho
Uma kufanele uphuze okuthile ezigabeni zokugcina zantambama, zama itiye elihlukahlukene esikhundleni salokho. I-tea ngokuvamile ine-caffeine encane kakhulu kunekhofi ngakho-ke ingakunika amandla ngaphandle kokuthinta ukulala kwakho kakhulu.
8. Thola Ukushaya Kwenhliziyo Yakho
Ukuzivocavoca umzimba kuyindlela enhle yokuqothula noma imaphi ama-cobwebs engqondweni yakho futhi uthuthukise imizwa yakho.
Futhi awudingi ukusebenzisa amandla akho ayigugu kakhulu ukuzwa izinzuzo. Ukuhamba ngesivinini semizuzu eyi-15 kuvame ukulingana.
Uma ungalalanga ubusuku bonke, kungakuhle ukulinganisa lo msebenzi ekuseni kakhulu ngaphambi kokuya emsebenzini noma ukuqala usuku lwakho.
Futhi ukulwa nalokhu kudamba kwantambama, ungazama ukwenza umjaho wakho we-pulse ngesikhathi sasemini.
Vele uqiniseke ukuthi awuziduduli ngokweqile noma uzodala ukukhathala komzimba kuhambisane nokukhathala kwakho kwengqondo.
9. High Frequency Yoga Ukuphefumula
Umkhuba we-Yoga usebenzisa izindlela eziningi zokuphefumula, ezinye ziyashesha ezinye ziyahamba kancane.
Mayelana nokulwa nokukhathala, ukuphefumula okusheshayo njenge Kapalabhati noma Bhastrika kungasiza ukukhulisa ukunakwa.
Kukhona nobufakazi obukhombisa ukuthi bangasiza ekulweni nokukhathazeka, okunikezwa kalula ukuthi ukukhathazeka kungaba yinkinga enkulu lapho umuntu elele ubuthongo.
Le mikhuba yokuphefumula ingenziwa noma yikuphi okwenza kube lula ukukwenza ngesikhathi sekhefu emsebenzini noma ngokunethezeka kwekhaya lakho.
10. Thatha i-Nap
Uma uzama ukusebenza ungalali, kungahle kubonakale kusobala ukuzama ukuthola okuncane okuvaliwe emini.
Kepha ukuthatha isihlwathi kuzosebenza kangcono kwabanye abantu kunabanye. Kuyicala kakhulu lesilingo nephutha.
Ungavuka ngemuva kwesihlwathi esifushane uzizwe umubi kakhulu kunangaphambili, noma uzizwe unamandla.
Futhi ubude besikhathi osilalele bungadlala indima enkulu. Ungahle uthande ukuzama ukulala okufishane nokude ukuze ubone ukuthi kukuthinta kanjani ngaphambi kokunquma isikhathi esifanele sokuphumula sakho.
Vele, lokhu futhi kuxhomeke ezintweni ezinjengokuthi uyakwazi yini ukulala lapho usebenza khona noma ukuthi ingane elalalayo ilele isikhathi esingakanani uma uvumelanisa i-naps yakho.
11. Hlafuna Kwenye Intsini
Kholwa noma ungakukholwa, isenzo sokuhlafuna ushungamu sikhonjisiwe ukukhulisa ukuqapha futhi singasiza abasebenzi ukuthi baqhubeke nemisebenzi yabo usuku lonke.
Futhi akunandaba ukuthi ukhetha luphi unambitheka. Vele uye kokunye okuthanda kakhulu, noma ushintshe phakathi kwabo.
12. Nuka Ipepermint ethile
Cishe uyazi ukuthi iphunga elinamandla, eli-minty liyaqabula ngamandla, kepha kukhonjisiwe ukuthi kukhulisa ukuqapha nokulwa nokukhathala.
Ngakho-ke noma ngabe usebenzisa i-diffuser yomhlanga, ikhandlela elinamakha, uwoyela obalulekile edukeni, noma ovela ekuhlafunweni (izinzuzo ezingeziwe zephuzu langaphambilini), thola i-peppermint empilweni yakho.
Umphumela ofanayo ungatholakala kusinamoni uma ngabe yilokho okuthandayo.
13. Qala Usuku Lakho Nge-Cold Shower
Akungabazeki ukuthi ukuzwa kwamanzi abandayo esikhumbeni sakho kungakunika amandla.
Ngakho-ke ukuze uqede usuku ngokungalali, ungafisa ukuzama ukugeza ngaphansi kwamanzi apholile, noma ngisho namakhaza ekuseni.
Uma ungakwazi ukuphatha yonke indawo yokugeza kulezi zimo, ungakhetha amanzi abandayo phakathi nemizuzwana engu-15-30 yokugcina.
Izonikeza ingqondo nomzimba wakho amandla futhi kusize ukukhulisa ukugxila kwakho.
Uma uzizwa ukhathala emini, zama ukukha amanzi abandayo ebusweni bakho.
14. Phumela Ngaphandle
Kungakhathalekile ukuthi likhanye kangakanani ikhaya lakho noma indawo osebenza kuyo, ubukhulu bayo abukhanyi kangako kunokuhlala ngaphandle ngesikhathi sasemini.
Futhi lokhu kukhanya kwemvelo kungakusiza ukukugcina uphapheme uma ungalalanga nakancane ebusuku obudlule.
Ngakho-ke ziphumele emini ngokushesha ngangokunokwenzeka ekuseni uthathe ikhefu ngaphandle lapho kungenzeka khona.
Ngisho nokuhlala eceleni kwewindi kungakhuphula amazinga okukhanya angena emehlweni akho, anganikeza izinzuzo ezifanayo, nakuba zincane.
Hhayi lokho kuphela, kepha ukuvezwa ukukhanya kwemvelo kungasiza ukusetha isigqi sakho se-circadian futhi, ngaleyo ndlela, kusize ekulinganiseni isikhathi sakho sokulala ebusuku siqhubekele phambili.
15. Cela Ukuxhaswa
Kwesinye isikhathi kufanele nje ucele usizo lokukuqeda ngosuku lapho ubencishwe khona ubuthongo.
Kubasebenzi, lokhu kusho ukukhuluma nomphathi wakho ukuze ubone ukuthi ungakwazi yini ukwenza imisebenzi ehlukene yosuku, noma ukuthi ungakwazi yini ukusebenza usuku olufushane.
abantu bangawuguqula kanjani umhlaba
Kubazali abahluphekayo bezingane ezincane, kungasho ukuthola umndeni noma abangani abazokusiza ekunakekelweni kwezingane ukuze uzolala.
Noma ngokujwayelekile, kungasho ukukhuluma nomuntu osondelene nawe ngalesi simo ukuthola imicabango nezeluleko zabo.
Imithombo:
https://www.nhs.uk/live-well/sleep-and-tiredness/5-ways-to-wipe-out-winter-tiredness/
