Iveki yesi-3 yoNgeniso lokuLawula ngokukhawuleza
Le yiveki yesithathu yeprogram yokuwalala ngokukhawuleza. Nika ikhono elichazwe ngezantsi uzame iveki enye. Cinga ngolu vavanyo lweveki enye. Zibophezele ukulandela ezi nyathelo ezilula yonke imihla yeveki.
Intshayelelo
Into oya kuyenza: Ezinye izinto ziba ukulala kwakho. Benza kube nzima kuwe ukuba ulale kwaye uphakamise phakathi kobusuku.
Lawa alamasela okulala: i-caffeine, utywala kunye nexhala. Ngeveki, uya kufunda ukuziphepha ebusuku ukuze uphucule ubuthongo bakho kwaye ulale ngokulala. (Qaphela: I-Nicotine kwakhona isela elikhulu lokulala. Sisebenzisa oko ngokuhlukileyo kunye nezixhobo zokuCima ukuTsha.)
Indlela Esebenza ngayo: I-caffeine, ekhuthaza, igcina umzimba uqaphele kwaye unamandla. Oku kuhle ngelilanga, kodwa isiqingatha-sobomi be-caffeine emzimbeni wakho liyure ezintandathu. Oko kuthetha ukuba unayo i-100 mg ye-caffeine ngo-4 ntambama, usenayo i-50mg emzimbeni wakho ngo-10 ebusuku. Ukusebenzisa utywala ukuba ulale kuyo kukugcina ungabi nezophulo zokulala zokulala, okwenza kube lula ukuba uvuke ngexesha ubusuku. Ekugqibeleni, uxinzelelo luya kuphazamisa ukwazi kwethu ukulala ngokuthumela umyalezo kwingqondo yakho ukuba kukho into ebalulekileyo yokwenza ngaphandle kokulala. Ukuphepha ezi ziphulo zokulala kusihlwa zibenza zingabonakali kwiibilini zethu kunye nemizimba kwaye ziphazamise ubuthongo.
Ukukhuthazwa: Ukuqeda aba Bathathu bokulala baya kukunceda ulale ngokukhawuleza, kunye nokulala ngokugqithiseleyo. Oku kuya kukunceda ulale ubulungiselele ubusuku bonke kwaye uzive ukhululeke kakhulu kusasa.
Amanyathelo
- Akukho Caffeine: Umzimba wakho unokwenza i-50% yendebe yekofi kwieyure ezintandathu. Le veki, ungenayo i-caffeine ezintandathu iiyure ngaphambi kokuba ulale. Oku kuquka i-tshokoleta neyeyi. Injongo kukunika ithuba elihle lokuba ulale ubusuku busuku. Xa unomkhuba wokulala ngokukhawuleza, unokubuyisela i-tshokoleji encane ngokuhlwa.
- AkukhoTywala: Ngeveki, ungaphuzi utshwala ngokuhlwa. Igrlasi yewayini ngokudliwayo kulungile ukuba uya kuba seeyure ezimbalwa. Umzimba wakho uthatha malunga neyure ngokusela ukucoca utywala. Oko kuthetha ukuba ufuna ukusela iiglasi ezimbini zewayini, kufuneka ugqitywe ubuncinane iiyure ezimbini ngaphambi kokulala.
- Ukuxinezeleka: Ukucinga kakhulu ngemini yakho kunye nezinye iintlobo zokukhathazeka kunokuphazamisa ukwazi kwakho ukulala ngokukhawuleza. Ukukhathazeka nokuxhalabisa kubangela uxinzelelo. Ukuxinezeleka kukhulula ama-hormone emzimbeni onqanda ukulala. Le veki gweba nayiphi na ingcinezelo phambi kokulala. Ukuba iindaba ezihlwaya ngezinye iinkhathi ziyakucasula, ungayibukeli. Gwema ukwenza iifowuni ezixinzeleleyo kwaye uxoxe ngezihloko ezixinzeleleyo kunye neqabane lakho okanye iqabane lakho. Cinga ngemini yakho ngaphambi kokulala phantsi ukukhusela isidingo sokuyisebenzisa xa uzama ukulala.
Ukuzibophezela: Le veki ndiya kupheka i-caffeine, utywala kunye noxinzelelo ngokuhlwa.
Iingcebiso
- Ukuphepha i-caffeine emva kwemini-ntambama kunokuba ngumngeni. Kancinci, cima i-caffeine yakho inxenye. Yiphuze nje isigamu sekhofi okanye itiye emini. Olu tshintsho lufanele lwenze umehluko xa uzama ukulala.
- Ukuba ulahlekelwa ukuba uphuze ngokufudumala kusihlwa, zama itiye. I-Chamomile iyaziwa kakhulu ngeendawo zayo eziphumayo.
- Ngokwenene uqaphele ngokugwema i-tsholetele ngokuhlwa. I-tsokotle ibonisa kuyo yonke into ukusuka kwiinqanda kwi-ayisikrimu. Makuphephe nje kule iveki. Uya kuba nako kwakhona xa usalala ngokulala.
- Utywala obunobumba "obusika" obusoloko usetyenziselwa ukulala buza kukunika ubusuku obunzima, obungenelisekanga ubuthongo. Endaweni yokufumana enye indlela yokuzilungela ixesha lokulala. Siza kuhlola iinkqubo zobusuku ngaphezulu kweveki ezayo.
- Ukuba ugxininisekile ebusuku okanye uhlale uphapheme ucinge ngomsebenzi, zama ukubhala phantsi kweenkxalabo zakho kwiphepha ngobusuku obuthile ngaphambi kokulala. Oku kuya kubanceda baphume ekhanda lakho kwaye benze indawo yokuphumula ukulala.
Ukuba sele usuphephe i-caffeine, uxinzelelo kunye notywala, uze uhlolisise ukuhlwa kwakho nantoni na into enokuphazamisa ubuthongo. Ukutya ngokuhlwa ebusuku, umzekelo, unokutshintsha iipatheni zakho zokulala. Ukukhuthazwa kweTV kunokuguqula isimo somzimba wakho ngokuhlwa. Zama ukwenza konke ukuzola nokuzola ukuze ulale ubusuku bonke.
Khumbula, zama olu buchule kwiveki yonke ngaphambi kokuba uqhubeke. Kubalulekile ukuba uqonde lo buchule ukuze ufikelele umnqweno wakho.
Nantsi yonke inkqubo. Nika ngamnye umntu isonto eliqinileyo uzame, uze ubuye wenze okulandelayo.
Iprogram yokuwalala ngokukhawuleza
- UkuGqiba kweNkqubo ngokuPhezulu kokulala
- Ukulala kuphela (iveki yokuqala)
- Ukukhanya koSuku, Ubusuku obumnyama (iveki yesiBini)
- Gwema abaphangi bokulala (Iveki yesithathu)
- Isisithethe sasebusuku (Iveki yesine)