Indiza ende, ukugibela, iphathi noma ukuguquguquka kobusuku emsebenzini kungaphula amasu okulala. Ezimweni ezinjalo udinga ukubamba kuze kuse futhi ungalali, kepha kunzima ukukwenza, ngoba umzimba wethu uhlelelwe ukuvuseka ntambama nokulala ebusuku.
"Thatha futhi" uthole izindlela eziyi-8 zokusiza uhlale ujabule ubusuku bonke. Kodwa-ke, khumbula ukuthi akufanele uhlele ama-marathons ngaphandle kokulala. Ukudonswa kwakhe kungalimaza impilo, kuthinte ukunakwa kokunakwa kanye nekhono lokufunda.
Inombolo 1: Isobho kusengaphambili
Thatha i-thump enhle phambi kobusuku bokulala. Futhi uma usuku lwayo lwaziwa kusengaphambili, isonto lonke lalala isikhathi eside kunokujwayelekile, ukuqoqa amandla amaningi ngosuku lwe-X.
Inombolo 2: Vula ukukhanya
Ubumnyama noma ukukhanyiswa okuthulisiwe kunikeza isibonakaliso emzimbeni wakho ukugqamisa i-hormone yokulala - uMelatonin. Nguye owenza uzizwe ubhubhile futhi ubangela isifiso sokulala. Ukukhanya okukhanyayo, kunalokho, kunciphisa ukuhlanganiswa kwe-melatonin futhi kusiza ukuhlala isikhathi eside kakhulu. Ukutadisha iHarvard Medical School kukhombise ukuthi ukusetshenziswa kokukhanya okukhanyayo ebusuku nasekudaleni kobumnyama ntambama kusiza abasebenzi bobusuku "baphindele. Vula izibani eyodwa noma ngaphezulu kusihlwa, ezizosiza ukudala ukukhanyisa okukhanyayo egumbini. Isibani se-LED, ukulingiswa kwelanga, nakho kuzoba wusizo. Kufanele kukusize uhlale ubuqili.
Inombolo 3: Sebenzisa amagajethi
Isincomo sendlela yokulala ngokushesha futhi kunzima ukulala ngaso leso sikhathi, kuvame ukufaka izeluleko zokususa wonke amagajethi. Kukholakala ukuthi bakhanyisa "ukukhanya okuluhlaza okwesibhakabhaka", okuvimbela ukukhishwa kwe-melatonin futhi kwehlisela phansi imfucuza ukuba ilale. Ukuze uhlale isikhathi eside, yenza konke okuphambene nalokho - Vula i-TV, dlala imidlalo yekhompyutha, ubuke ividiyo kwi-Intanethi noma uhlale ne-smartphone yakho ekuxhumaneni nomphakathi. Lapho esondela "ukukhanya okuluhlaza okwesibhakabhaka" ebusweni bakho, uma uyobe uvuka.
Inombolo 4: Lungiselela ikhofi
I-Caffeine isiza ukujabulisa, ikhulisa ukunakwa kokunakwa kanye nokulwa nokwehla. Imithamo yekhofi elinganiselwe (izinkomishi ezi-2) ingathuthukisa ukusebenza kwakho, kepha imithamo ephezulu inomphumela ophambene - ingabangela ukukhathazeka nokuthuthumela. Ukuze ungalali ubusuku bonke, ungathembeli emthini owodwa omkhulu we-caffeine. Ukusabalalisa kangcono ngokulinganayo. Lokhu kuzosiza ukugcina ukunakwa okuphezulu kakhulu ubusuku bonke futhi kugwenywe ekuphazamisekeni kokulala okuzayo. Kepha kungcono ukwenqaba amandla. Iziphuzo zabakhiqizi abahlukene ziqukethe imithamo ehlukile ye-caffeine. Imvamisa balingana nezinkomishi zekhofi ezi-1-5. Kuzoba nzima kuwe ukuthola ukuthi usebenzise malini i-caffeine. Ngaphezu kwalokho, imithamo ephezulu ingaba yingozi.
Indlela Nombolo 5: Zithathe
Thola isifundo sobusuku bonke. Ngeke kube nezinkinga ngalokhu uma ungalali ngenxa yokushintshwa kobusuku emsebenzini noma ephathini enomsindo nabangane. Kwezinye izimo, kufanele ubonise inganekwane. Cabanga ukuthi yiliphi ibhizinisi oyihlehliselwe kaningi, futhi ubhekane nabo manje. Uma ukuphaphama okuphoqelelwe kukubambe ekhaya, zama ukusebenza, ukuhlela ukugcinwa kwezinto noma ukuthatha umhlobiso.
Inombolo 6: Thatha ukuqina komzimba
Ukuzivocavoca njalo kusekela imodi yokulala enempilo, kepha akunconywa ukubenza kube sekuhlwile kusihlwa. Ngesikhathi semidlalo, umzimba ukhiqiza amandla amaningi, avimbela ukulala. Kepha uma wena, ngokuhlukile, ungafuni ukulala ubusuku bonke, zama imizuzu engama-30 ukuya kwengama-40 ukwenza ukuqina noma i-aerobics. Kungcono ukugwema ukuzikhandla okusindayo komzimba ngaphambi kokulala. Zama ukufakwa ekusebenzeni kusihlwa:
- Zivocavoce
- Squats eziningana
- Ukuzivocavoca ngezandla
- Ukuzivocavoca ku-Press
- Ukuzivocavoca kokwelula
Inombolo 7: Thatha ishawa
Imiphefumulo epholile izosiza ukujabulisa futhi ibhekane nokulala. Kepha uma ungafuni ukuthatha ishawa noma abukho amathuba anjalo, zama mane ugeze ubuso bakho ngamanzi abandayo bese uhlanze amazinyo akho aqabule aqabulayo.
Inombolo 8: Thatha isikhathi esifushane
Ikhefu lokulala okufishane ubusuku bonke kuzosiza ukugcina ukunakwa. Vele, ngeke ithathe indawo yokulala ubusuku obugcwele, kepha izobuyisela amandla akho kancane. Izifundo eziningi zesimo sabasebenzi be-Night Shift bakhombisa ukuthi ukulala okufushane kunciphisa ukozela futhi kuthuthukise ukusebenza. Zama ukulala imizuzu engu-15 ukuya kwengama-20 ngesikhathi sokusebenza, futhi uma usendleleni - yenza ukuhlala ukuze uphumule futhi uthathe kancane.