Akukho okubaluleke ngaphezu kokulala ubusuku obuhle ukwandisa umkhiqizo futhi ube nosuku oluthela izithelo nolumnandi. Awudingi kuphela ukuhlanzeka okuhle kokulala, kepha futhi udinga ukwazi ukuthi uvuka kanjani ekuseni, uqaphile, futhi ulungele ukuqala usuku lwakho lokukhiqiza luqale.
Kungani izinga lokulala nelokuvuka libaluleke kangaka?
Umjikelezo wokulala nokuvuka osezingeni eliphezulu unikela ngokuhle empilweni yonke nasekuphileni kahle, kanye nokusiza ekwehliseni futhi phatha ukucindezeleka . Ngaphezu kwalokho, inhlanzeko yokulala enempilo ingakwazi ukusiza ekuphatheni ukudangala kanye ukukhathazeka .
Ngakho-ke, ake sibheke ukuthi UNGAKWAZI kanjani ukuvuka ekuseni futhi uzizwe umuhle ngokwenza kanjalo, noma ngabe uzonda ukusa! (I-Ahem - ngaphandle kokuphuza amalitha ayi-10 ekhofi!) Kunamathiphu ayi-13 esewonke, ehlukaniswe aba yizindawo eziyisi-3 eziyinhloko, kuqala ngo-
Ukuthola Ukulala Okujulile, Okuphumuzayo
Ukuvuka ekuseni, uqaphile, futhi ulungele ukunqoba usuku kuqala ngokulala kwekhwalithi. Ukuthuthukisa ikhwalithi yokulala kwakho kukushiya uphumule kangcono, ukwazi ukuvuka, futhi ulungele ukuvuka ngakusasa ekuseni. Ngabe ulithuthukisa kanjani ikhwalithi yokulala kwakho, noma kunjalo?
1. Qala lapho ulala khona. Ingabe ukhululekile umbhede wakho? Umbhede onethezekile nemicamelo kungakusiza ukuthi ulale ngokushesha, ulale ujule, futhi uvuse amandla ekuseni. Isikhombi sikamatilasi siyindlela eshibhile yokwenza ngcono induduzo uma ungafuni ukuthenga umbhede omusha noma isethi kumatilasi. Imicamelo emisha nayo ingaba wusizo olonga imali ekwenzeni ngcono ikhwalithi yokulala kwakho.
2.Hlola ukuthi iziphi iziphazamiso ezingaphazamisa ikhono lakho lokulala. Abantu abaningi bathanda ukulala bebuka uhlelo kuthelevishini noma kwikhompyutha yabo. Umsindo nokukhanya okuvela esibukweni kungakuvimbela ekuweleni izigaba ezijulile zokulala . Ungazithola uvukile ngokukhangisa okukhulu noma imisindo. Uma udinga umsindo ukuze ulale, uhlobo oluthile lomenzi womsindo omhlophe noma ifeni kungaba yindlela engcono.
3. Kuthiwani ngamawindi akho namakhethini? Ngabe kunokukhanya okuningi okuthululela egumbini ngokusebenzisa noma eduze kwamakhethini akho? Amakhethini we-Blackout ayindlela enhle kakhulu yokuvimba noma yikuphi ukukhanya kwangaphandle ekuphazamiseni ikhono lakho lokungena ebuthongweni obukhulu, noma ukukuvusa kusenesikhathi.
4. Gwema ukudla nokuphuza kakhulu emahoreni ambalwa ngaphambi kokulala - ikakhulukazi noma yini ene-caffeine. Lokhu kuzonciphisa amathuba okudinga ukuya endlini yokugezela phakathi kwamabili (isidlo sakho sakusihlwa kungenzeka ukuthi siqukethe amanzi amaningi, nokudla okulula okunjengezithelo, nakho).
ungamethemba kanjani umuntu okuzwise ubuhlungu
Lokho kuya kotshwala, futhi. Abanye abantu bathanda ukuba nengilazi yewayini noma isiphuzo ngaphambi kokulala. Ngenkathi kungakusiza ukuthi ulale, utshwala buphazamisa amandla akho okufinyelela kujulile futhi kuyaphumula sleep, okuthinta kabi amandla akho okuvuka ekuseni ngakusasa. Okufanayo kunjalo ngemikhiqizo ye-nicotine.
5. Nciphisa ukulala kwakho emini. Yize ukulala kuyinto enhle, ekhazimulayo yokuzitika ngokunethezeka, kuyaphazamisa amandla akho okulala ebusuku. Noma uthatha isinqumo ngokulala ntambama, gwema ukulala ngemuva kuka-5 ntambama ngoba kuzokuphazamisa ukulala kwalobo busuku.
6. Futhi ngabathandi bezilwane laphaya, akuwona umqondo omuhle ukuvumela izilwane zakho ezifuywayo zilale nawe. Ukuhamba kwabo nemisindo yabo kungakuvusa, ikukhiphe ebuthongweni obukhulu futhi ikwenze kube nzima ukuthi uvuke ekuseni.
Ungahle uthande (i-athikili iyaqhubeka ngezansi):
- Ungalala Kanjani Ngokushesha: Izindlela Ezi-8 Zokukhukhuleka Ngesikhathi Sokurekhoda
- Izimpawu Ezi-8 Ezikhanyayo Uchelile Ngokwengqondo Nangokomzwelo (+ Ongakwenza Ngalokho)
Ukwephula Umkhuba Wokusnuza
Ufuna ukuvuka ekuseni futhi uqaphele? Udinga ukugqashula umkhuba wokusnuza. Kunabantu abathile abazoshaya leyo nkinobho yokusnuza kaningi ngaphambi kokuzihudula embhedeni. Futhi kungani kungenjalo? Ukhathele! Ngakwesokudla? Yebo, ukusnuza imizuzu eyishumi nanhlanu kuya ehoreni ngaphambi kokuvuka embhedeni kungaba nomthelela ekutheni kungani ukhathele.
Abantu abaphilela inkinobho yokusnuza kaningi abalali kusenesikhathi ngokwanele ngobusuku obandulelayo okwenza kube nzima ukuvuka bexwayile ngakusasa. Ngokuqhubeka usnuza, ufundisa ubuchopho bakho (futhi ngaleyo ndlela umzimba wakho) ukuthi ungavuki ngokushesha.
7. Esikhundleni sokusnuza, setha i-alamu eyodwa bese unamathela kuyo. Kunezinketho eziningi nemikhiqizo laphaya yabantu abashaya isnothi ngokungacabangi. Ukubeka iwashi le-alamu kulo lonke ikamelo ukuze empeleni uvuke ukuze uhambe kulo kuyindlela elula. Kukhona nezinhlelo zokusebenza nemikhiqizo eyenza uxazulule amaphazili ukuvala i-alamu yakho, ikuphoqe ukuthi ucabange futhi uqale ukuvuka.
Uhlobo lwe-alamu olisebenzisayo lungenza inguquko isuka ekulaleni iye ekuvukeni. Ezinye izinhlelo zokusebenza zewashi le-alamu zinikela ngesethaphu ye-alamu ethi inyuse ivolumu kancane kancane uze uvuke. Lokhu kwanda okuqhubeka kancane, okukuvumela ukuba uvuke, kungaba ngcono kunokuzwakala okukhulu kwe-alamu ekhalayo.
8. Khetha isikhathi sokulala esimile lapho uzokwazi khona ukulala cishe amahora ayisishiyagalombili. Ukungaguquguquki kungaba nzima nomndeni noma uhlelo lomsebenzi olungaguquguquki, kepha kunenzuzo enkulu ekuthuthukiseni ikhwalithi yokulala nokukwazi kwakho ukuvuka.
Isikhathi Sokuphuma Embhedeni!
Isikhathi sokuvuka embhedeni lapho i-alamu ikhala. Udinga ukusukuma, uqale ukuzulazula, futhi uthole igazi ligeleza ukuze ujwayele ukusebenza lapho i-alamu yakho ikhala.
9. Uyazivocavoca umzimba? Ukuvivinya uhhafu kwehora akusizi nje kuphela ukukhiqiza amandla amaningi kanye nendlela yokuphila enempilo, kodwa futhi kukusiza ukuthi ulale ngokushesha ebusuku. Faka ukuzivocavoca osukwini lwakho, noma ngabe kuhamba inja nje noma ugijime endaweni yokunyathela isikhashana. Ngokushesha nje ngemuva kokuvuka yisikhathi esihle sokuzivocavoca esimisweni sakho, ngaphambi kokuba usuku lwakho olumatasa luqale. Noma nini lapho ukhetha ukukwenza, into ebalulekile ukuthi ukwenze kuqala. Ukuzivocavoca ngepensela ohlelweni lwakho olumatasa futhi unamathele kulo ngokungathi sína njengesinye isibopho.
10. Ukuqhuma kwamanzi abandayo kungakusiza ukuthi uvuke, noma ngabe kushawa noma ugeza ubuso bakho kusinki. Futhi sikhuluma ngamanzi…
11. Hlanganisa kabusha ingilazi noma amabili amanzi apholile, aqabulayo masisha emva kokuvuka kwakho. Umzimba nengqondo yakho kuzokwazisa ukuvuselelwa kabusha emva kokulala kahle ebusuku. Abantu bavame ukweqa baqonde ikhofi noma isiphuzo samandla, kepha lokhu kuzokuqeda amandla ngemuva kokuhamba ubusuku bonke ngaphandle kwamanzi. Ukuntuleka kokuqwashisa nobuthakathaka kungabangelwa ukuphelelwa amandla emzimbeni.
12. Isidlo sasekuseni esisezingeni inikeza amandla adingeka kakhulu ukuze ukwazi ukuhamba ekuseni. Akudingeki ukuthi ibe yinoma yini eyeqisayo. Ngisho nendishi yamabele noma ezinye izithelo ingaphezu kokwanele ukukuthola uhamba.
13. Faka umsindo othile wokugqugquzela okwengeziwe! Kuyaziwa ukuthi umculo wakho owuthandayo uzosiza ubuchopho bakho ukuthi bukhiphe i-dopamine ebalulekile. Lalela umculo owakhayo, okhuthazayo, noma omuhle ekuseni. Uma udinga ukuzibandakanya okwengeziwe, ungakhetha i-podcast yokukhuthaza, ibhuku elilalelwayo, noma inkulumo ekhuthazayo ye-TED .
Thuthukisa Umkhuba
Ukuthuthukisa umkhuba kuyisihluthulelo sokuvuka ekuseni. Akukona nje okwenzayo ekuseni lapho uvuka. Imayelana nokuthi uqhuba kanjani impilo yakho, uhlela kanjani usuku lwakho, izinto ozibeka emzimbeni wakho, kanye nemvelo ozama ukulala kuyo. Ukwenza inqubo entsha nokuthuthukisa le mikhuba kuzothatha isikhashana nomzamo. Imiphumela evela ekushintsheni nasekuthuthukiseni imikhuba emihle yokulala ngokuvamile ayibonisi ubusuku obubodwa.
Hlala lapho noma kunjalo. I- ingxenye ebaluleke kakhulu yokuthuthukisa imikhuba emisha nengcono ukungaguquguquki.
Thola izindawo ezibuthakathaka enhlanzeko yakho yokulala, sebenzela ukulungisa lezo, futhi kufanele kube lula kakhulu ukuvuka ekuseni, uqaphele, futhi ulungele ukunqoba usuku lwakho!
