Iingcebiso ezili-10 zokuhlala uphapheme xa uvakalelwa ukulala

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Thola Ubusuku Buhle Bulele

Ukukhusela okusemandleni okulala ngokugqithiseleyo kokulala emini kukufumana ubuthongo obuhle. Kukho ezininzi izinto ezinokubangela ukulala, kodwa eziqhelekileyo azifumani ukulala ngokwaneleyo . Lo mqobo ukulala uza kwandisa umnqweno wokulala kwaye kunokubangela ukuba ulale ngexesha elingafanelekanga. Ngaphezu koko, nayiphi na ingxaki yokulala yobomi ingabangela ukuba iingxaki zihlale zilumkile.

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Thatha iNgxowa-qho

Ukuqwalasela ixesha elide kunye nokugxininisa kunokukwenza uzive ukhululekile. Enyanisweni, umgangatho womsebenzi wakho unokuthi uhlupheke kwaye uya kulungele ukwenza iimpazamo. Ukuqhelana nezi tyekelo, kucetyiswa ukuthatha ikhefu elifutshane xa usebenza. Ezi ziphazamiso ziya kuvumela ukubuya kugxininiso oluqhubekayo.

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Ukutya iCaffeine

I-caffeine yindlela echanekileyo, engabizi kakhulu yokukhuthaza uqwalaselo. Kuyinto ekhuthazayo yemvelo. Okwesibini kuphela kumanzi, ukusela i-caffeinate ngenye yezona zixhaphake kakhulu kwihlabathi. Ikhofi, itiye, ishokolethi eshisayo kunye ne-soda zikhethwa ngabantu abaninzi. I-caffeine inokufumaneka kwiindawo ezithile zokutya, ezifana necolethi. Ukusetyenziswa ngokweqile kwe-cafeine kungabikho miphumo emibi, njengentliziyo yokukhawuleza, ukwethuka, okanye intloko yokuhoxisa.

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Eminye Imisebenzi Yakho

Ukuba unenkathazo yokuhlala uphapheme, unokufumana kukunceda ukukhetha izinto zakho. Ukuphula iiprojekthi ezinkulu kwiimfuno ezincinci kunye nokusebenza kuzo ngokufutshane, ukugqitywa okuhleliweyo kunokukuvumela ukuba uvelise ngakumbi. Ukugxininiswa okuzinzileyo kunokurhoxisa, kodwa ngokutshintshisa ingqalelo yethu sinokuyinyamekela imisebenzi emitsha esenzayo.

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Khangela ukufumana ukuKhanya kunye noMoya omtsha

Iimeko zeemeko zinokuba nempembelelo ebalulekileyo ekukwazi kwethu ukuhlala siphapheme. Kulabo abaneengxaki zengqungquthela ye-circadian okanye i-disad disorder (seasonal disorder disorder) (SAD), ukukhanya ngokukhawuleza ngexesha lokukhanya, okanye nokuba kusetyenziswe ibhokisi elikhanyayo , kunokukunceda kakhulu. Kuwo wonke umntu, isigqirha somzimba we-circadian sincike ekuveleleni kwiimeko zendalo, kubaluleke kakhulu ukukhanya. Ngoko ukuphuma ukuze ufumane umoya omtsha ngexesha lokulala kunokufumana inzuzo.

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Thatha ukulala kancinci

Ukuba ulwa ubuthongo obunzima, ukukhulula okulula okunikezwa ngumnxeba kunokuhlaziya ibhetri yakho. Ucwaningo lubonise ukuba i-naps inceda ekuphuculeni ukufunda nokukhumbula. Iintlanga ezininzi zibandakanya ukuphumla kwemini kwimihla ngemihla. Ngokuqhelekileyo imizuzu engama-15 ukuya kweyimizuzu engama-20 ikhethiweyo imbalwa. I-naper ende (iiyure ezininzi ezihlala ixesha elide) iphakamisa ukuba ungeke ufumane ubuthongo obunobusuku okanye ukuba usenokuba nesifo sokulala.

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Yi-Snack

Uninzi lwabantu ludla kwaye lusela ngokukhawuleza ngalo lonke usuku, kwaye ukulungelelaniswa okufanelekileyo ngexesha elifanelekileyo kunokunceda ekuhlale uphapheme. Unokwenza ngokufanelekileyo ukhetha ukukhwela kombane kunye nokunciphisa izabelo. Ukutya okuqukethe ushukela kunye ne-caffeine kunokukunceda ukuba ukhuthaze. Khawukhumbule iikhalori ezongezelelweyo, nangona kunjalo, njengoko ezi zinokukhuphuka phezu kwexesha kwaye zikhokelela ekuzuzeni ubunzima.

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Ukuzivocavoca kwaye Usebenze

Kwiimeko ezininzi, usenokuzizwa ulele xa uhlala kwimisebenzi yokuhlala. Ukuhlala egumbini lenkomfa, ukuqhuba imimitha emide, okanye ukusebenza kwi cubicle yakho kunokukwenza ulele. Ngokuqhelekileyo ukuba kufuneka ufumane ukugqithisa xa uhamba, uhlambulula indlu, okanye usebenza ngeendlela, ngaphandle kokuba unesiphelo .

Ukuthatha ikhefu kwimisebenzi yokuhlala ngokusebenzisa okanye ukwenza ezinye izinto ezibandakanyekayo kuya kunceda ukukhulula ukulala. Xa ubuya emsebenzini wakho wangaphambili, ukucinga kwakho kuya kucacisa kwaye uya kuthemba ukuba uzive ungapheli.

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Gcina iNgqongileyo Ipholile

Ukuba uye wakha wenyuka ekamelweni elitshisa kakhulu, ngokuqinisekileyo uyazibona iinzuzo zokugcina izinto ezincinci kwicala elipholileyo. Imeko yethu ingaba nempembelelo enkulu ebuthongweni bethu kunye nokukwazi kwethu ukuhlala siphapheme. Ngokunciphisa izinga lokushisa (ukuya kumgangatho ophakathi kwesizathu, mhlawumbi ama-degrees ama-68 okanye nakwii-degrees ezipholileyo), kuya kunceda ukuba uhlale uqaphile.

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Njengokugqiba kokugqibela, cela ugqirha wakho malunga nokuvuselela imithi.

Inketho yokugqibela kufuneka ibe yindlela yokusetyenziswa kwemithi ebizwa ngokuba yi-stimulants. La mayeza angabandakanya uRitalin , Provigil , noNovigil . Benza ngezindlela ezahlukeneyo kwingqondo ukukhuthaza nokuqwalasela. Ziyakwazi ukulutha, nangona kunjalo, kwaye aziqhelwanga ukusela ukulala kakhulu emini. Eminye ingxaki yokulala, ezifana ne- narcolepsy okanye i- apnea enkulu yokulala , zingabonakaliswa, kunye nakwezinye iimeko ezifana nokukhathala okuhambisana ne-multiple sclerosis. Ukuba unqwenela ukusebenzisa la mayeza, kufuneka uqhagamshelane nodokotela wakho.