Indiza ende, ukukhwela, i-party okanye utshintsho lobusuku emsebenzini ungawaphula izicwangciso zokulala. Kwiimeko ezinjalo kufuneka ubambe kude kuse kwaye ungalali, kodwa kunzima ukuyenza, kuba umzimba wethu ucwangcisiwe ukuba uvuke emva kwemini kwaye ulale ebusuku.
"Thatha kwaye wenze" iindlela ezisi-8 zokunceda uhlale ubusuku bonke. Nangona kunjalo, khumbula ukuba awuzukuphinda ucwangcise ii-maratorhons ngaphandle kokulala. Ukubuyela kwakhe kunokwenzakalisa impilo, kuchaphazele ukugxininiswa kwengqwalaselo kunye nokukwazi ukufunda.
Inombolo ye-1: isuphu kwangaphambili
Thatha isithupha esihle phambi kobusuku obungalali. Kwaye ukuba umhla wayo uyaziwa kwangaphambili, yonke iveki ilala ixesha elide kunesiqhelo, ukuqokelela imikhosi engaphezulu yemini ye-X.
Inombolo ye-2: Vula ukukhanya
Ubumnyama okanye ukukhanya okuphelisiweyo kunika umqondiso emzimbeni wakho ukuqaqambisa i-hormone yokulala - i-melatonin. Nguye owenza uzive ungcungcutheke kwaye ubangela umnqweno wokulala. Ukukhanya okuqaqambileyo, ngokuchaseneyo, kunciphisa i-synthes ye-melatonin kwaye inceda ukuhlala ngamandla ixesha elide. Ukufundwa kweSikolo sezonyango saseHarvard sibonisa ukuba ukusetyenziswa kokukhanya okuqaqambileyo ebusuku kunye nokudalwa kobumnyama kunceda abasebenzi banceda ukuba abantu bapheshelo "bavuke. Vula isibane esinye okanye ezingaphezulu ngokuhlwa, eziya kunceda ukudala ukukhanya okukhanyayo kwigumbi. Isibane esikhokelayo, ukuxelisa ukukhanya kwelanga, kuya kuba luncedo. Kufanele ukukunceda ukuba uhlale ububi ixesha elide.
Inombolo 3: Sebenzisa igajethi
Ingcebiso malunga nokulala ngokukhawuleza kwaye kunzima ukulala, ihlala ibandakanya icebiso lokususa zonke igajethi. Kukholelwa ukuba bakhanyise i "Ukukhanya Okuluhlaza", nto leyo ebambisa ukukhululwa kwe-melatonin kwaye inciphise inkunkuma ukuba ilale. Ukuhlala ulahlekile ixesha elide, yenza konke okuchasene noko - jika kwiTV, dlala imidlalo yekhompyuter, jonga ividiyo kwi-Intanethi okanye uhlale ne-smartphone yakho kwinethiwekhi yentlalo. Ukusondelela "ukukhanya okubloyini" ebusweni bakho, ixesha elide uya kuba vuka.
Inombolo ye-4: Lungiselela ikofu
I-Caffeine inceda ukuvuyisa, yonyusa ukuguqulwa kwengqwalaselo kunye nokulwa nokulala. Iidosi zekofu eziphakathi (iikomityi ezi-2) zinokuphucula intsebenzo, kodwa iidosi eziphezulu zinefuthe elichaseneyo - zinokubangela ixhala kwaye lingcangcazeli. Ukuze ungalali ubusuku bonke, ungaxhomekeki kwidosi enkulu ye-caffeine. Yisasaze kakuhle. Oku kuya kunceda ukugcina ukugxininisa kakhulu kubusuku bonke kwaye kuphephe ukuphazamiseka okuzayo. Kodwa kungcono ukwala amandla. Iziselo zabavelisi abahlukeneyo zinamadoli ahlukileyo e-caffeine. Ngokwesiqhelo balingana neendebe zekofu. Kuya kuba nzima kuwe ukufumanisa ukuba yeyiphi ikhafuzi oyisebenzisileyo. Ukongeza, iidosi eziphezulu zinokuba yityhefu.
Indlela No. 5: Zithathe
Fumana isifundo ubusuku bonke. Akuyi kubakho ngxaki zikwenza oko ukuba awulali ngenxa yobusuku emsebenzini okanye kwiqela elinengxolo nabahlobo. Kwezinye iimeko, kuya kufuneka ubonise i-fantasy. Cinga ukuba leliphi ishishini olihlelweyo kangangezihlandlo ezininzi, kwaye ujonge nabo ngoku. Ukuba ukuvuselelwa kokuvuka kwabambelele ekhaya, zama ukusebenza, ukulungisa izinto okanye ukuthabatha i-DECOR.
Inombolo ye-6: Thatha ukomelela
Ukuzilolonga rhoqo kuxhasa indlela yokuphula esempilweni, kodwa akucetyiswa ukuba ubenzele kade ngokuhlwa. Emidlalo, umzimba uvelisa amandla amaninzi, okuthintela ukulala. Kodwa ukuba, ngokuchasene noko, ungafuni ukulala ubusuku bonke, zama imizuzu engama-30 ukuya kwengama-40 ukwenza ukomelela okanye i-aerobics. Kungcono ukuthintela ukuzibhokoxa komzimba ngaphambi kokulala. Zama ukubandakanya umsebenzi wangokuhlwa:
- Ukuzilolonga
- Iqela le-squats
- Ukuzivocavoca zezandla
- Ukuzivocavoca kumaphephandaba
- Ukuzivocavoca ngenxa yokolula
Inombolo ye-7: Thatha ishawa
Imiphefumlo epholileyo iya kunceda ukonwabisa kwaye ijamelane nokulala. Kodwa ukuba awufuni ukuthatha ishawa okanye akukho nto inokwenzeka, zama nje ubuso bakho ngamanzi abandayo kwaye ucoce amazinyo amazinyo ahlaziye amazinyo.
Inombolo yesi-8: Thatha ixesha elifutshane
Ikhefu lokulala ngokufutshane ubusuku bonke liya kunceda ukugcina ingqalelo. Ewe kunjalo, ayizukuhlala endaweni yokulala ngokupheleleyo, kodwa iya kubuyisela amandla akho kancinci. Uninzi lwezifundo zesimo sabasebenzi se-Shift yasebusuku sibonisa ukuba ubuthongo obufutshane bunciphisa ukozela kwaye kuphuculwe ukusebenza. Zama ukulala kangangemizuzu eli-15 ukuya kwengama-20 ngexesha lekhefu lokusebenza, kwaye ukuba usendleleni - yenza ukuba uhlale uphumle kwaye uthathe kancinci.