Iziphakamiso ezipheleleyo kunye nesicwangciso sokuphucula ubuthongo bakho
Ekugqibeleni ufikelele ekugqibeleni kwakho. Emva kobunye ubusuku obuchithwa ngokukrazula nokujika, kusasa apho ukulwela ukuphuma ebhedeni, kunye nosuku olwa ukulala nokukhathala, uzibophezele ukuzama ukulala kangcono nokulungisa ukulala kwakho. Oku kunokuba yinjongo ebalulekileyo kwaye inokuguqula ubomi, kwaye ingaba yinkwantyi encinane ngaphandle kwesicwangciso.
Ufanele uqale kuphi na? Ngenhlanhla, kukho uluhlu lweenguqu ezithile ozenzayo oluya kukunceda ulale ngokubhetele. Beka eceleni iintsuku ezingama-30 ezizayo ukuze ugxininise indlela yokuqalisa ukuphumeza eli cebiso Uyakufumanisa ukuba unokuyonwabela ukulala kwamaphupha akho.
Ukuzibophelela Kulungile Ukulala
Ngaphambi kokumisa kule ndlela yokuphuculwa komntu, kufuneka uhlole ngokucacileyo izinga lakho lokuzinikela. Ngaba uzimisele ukwenza izinto ezinzima? Ingaba lixesha elifanelekileyo ebomini bakho ukugxila ebuthongweni bakho kwaye ubeke imingcele efunekayo? Ngaba uyayibona le nkqubo ukuphela kwayo? Ukuba ubomi bakho bubuhlungu, ngoku kungenokuba yithuba eligqibeleleyo lokugxila ebuthongweni bakho. Kodwa ukuba ukulungele kwaye uzimisele ukuphucula ubuthongo bakho, akukho xesha elingcono kunokuba langoku ukwenza utshintsho oluthile.
Musa ukutshintshana ngokufutshane kule nkqubo ngokuhluleka ukwenza okunye umsebenzi onzima. Umvuzo wakho uza kuza ngexesha elifanelekileyo, kwaye ukuphucula ubuthongo bakho kuya kulungele ukunyamezela nokuzinikela kwakho.
Indlela Yokulala Ngcono Kwiintsuku ezingama-30
Amanyathelo alandelayo aququzelelwe ukukunika isikhokelo nenkxaso kwimigudu yakho yokulala ngcono. Iyakwazi ukusebenza ngaphandle kwenyanga, kunye nemisebenzi eyahlukeneyo eyabelwe nganye kwiintsuku ezingama-30. Izinguqu ezinkulu zifakwe kwishedyuli yokuvumela imisebenzi yangaphambili ixesha elifunekayo ukuba liqalise ukusebenza.
Uninzi lweveki yokuqala, umzekelo, ugxininise ekuphuculeni indawo yakho yokulala emva kokuba isincomo sokulungisa ixesha lakho lokuvusa sisekhona -kodwa ezinye zezinto ezisetyenziswe ngokuzibonakalisa ngokwaloo veki ziya kunika isiseko kamva. Ngokufanayo, njengoko kunconywa kamva, ukudala indawo yokuphumla yokulala kunye nokulala xa uziva ulele uzakuzama, ngelixa ngexesha elifanayo ukulungiswa kokusetyenziswa kwezinto kunokuza lula.
Kukho iingcebiso eziza kuba neziqhamo kunye nokulungiswa kwiimeko ezahlukeneyo kubantu abahlukeneyo. Ezinye izihloko aziyi kuhambelana nemeko yakho (njengokushiya ukutshaya xa usuyena ongabhemi.)
Ingxenye yokugqibela yale plan isetyenziselwa ukuhlaziya ezinye iiphelo ezidityanisiweyo, kubandakanywa iimeko ezingabangela ukulala. Ukuba utshintsho lwangaphambili alubonakali lusebenza kakuhle okanye lufanelekile, mhlawumbi kungenxa yokuba ezinye iimeko zidlala. Ekugqibeleni, ukuba iinzame zakho azizuzisiwe ekugqibeleni, kunokuba luncedo ukuthetha nodokotela olalayo onokukunceda uncede uncede unqobe nayiphi na ingxaki esele isele. Le ngcebiso ngokuqhelekileyo ilungele bonke, kodwa ngokucokisekileyo ukuyiqhelanisa ukuya kwiimfuno zakho ngamnye kunokuyenza ibe yinto ebalulekileyo.
Ukuphunyezwa kwesiCwangciso sokulala kangcono
Unokuthatha isinyathelo esinye ngosuku ukuphucula ubuthongo bakho. Ngezansi ziphakamiso zento omele usebenze ngosuku ngalunye iintsuku ezingama-30. Akuyimfuneko ukuba konke kuvezwe ngendlela ehlelekile: unokufumanisa ukuba kufuneka uthabathe ixesha elide kumsebenzi othile, kwaye ngokuchaseneyo, unokukwazi ukufudumala ngeengcebiso ezingenanto kuwe. Yenza isicwangciso sokufanisa iimfuno zakho kunye neemeko zakho ngokusemandleni akho, kwaye uvumele ukuguquguquka kwenkqubo.
Nantoni na oyenzayo, bambelela kuyo. Umvuzo wakho awuyikulala ubusuku obulungileyo , kodwa uphinde uphucule ubunzima kunye nomsebenzi emini.
Injongo ibaluleke kakhulu kwimigudu yakho, kwaye kufuneka uyanconywa ngokuzibophezela kwinkqubo.
- Usuku 1: Vuka ngexesha elinye ngosuku . Qala ngokwenza ixesha lokulala lokulala. Eli xesha lokuphakanyiswa liya kuba lifanayo ngeentsuku zeveki, ngeeveki, kwaye iintsuku zakho zivuliwe, ngoko ukhethe ixesha elona lihle kakhulu kuwe.
- Usuku 2: Susa i-electronics ukusuka kwigumbi lokulala . Oku kubandakanya i-TV, iikhomputha, iifowuni, kunye nabafundi be-elektroniki.
- Usuku lwesithathu: Vala izilwanyana ngaphandle kwegumbi lokulala. Nangona izilwanyana zakho zingathanda ukulala nawe, zinokufaka isandla kwiingxaki zokulala kunye nokuziphatha kwazo kunye nokuhamba kwazo.
- Umhla wesi-4: Bala izidingo zakho zokulala . Unokudinga iiyure ezisibhozo zokulala, okanye ulunge ngakumbi nangaphezulu. Fumana into oyifunayo ngokwenene.
- Usuku 5: Ulale ngexesha elifanelekileyo kuwe . Abanye abantu benza ngcono "ekuqaleni kokulala, ukuqala ukuphakama," ngelixa abanye bangabomvu busika bemvelo. Uya kwenza ngcono ukusebenza kunye neengqungquthela zakho zendalo.
- Umhla wesi-6: Ukuhlawula ityala lakho lokulala . Ukuba awufumani ukulala ngokwaneleyo, ngoku lixesha lokufumana ityala lakho lokulala. Unokwandisa ixesha lakho lokulala, uthabathe, kwaye ufunde ukusebenzisa i-caffeine ngokuhlakanipha.
- Umhla wesi-7: Funda ukuma phakathi kokulala nokukhathala . Awukwazi ukuqaphela ukuba kukho ukubaluleka okubalulekileyo kunokunceda ukuchonga nokuphatha izizathu zokulala.
- Usuku 8: Yiya kulala kuphela xa ulele . Uza kulala ngokulula kwaye ulale kakuhle ubusuku xa ulala xa umzimba wakho ulungele kwaye kungekhona xa iwashi ithi ukwenza njalo.
- Usuku 9: Yenza indawo yokuphucula indawo ephumayo kunye nemizila yokulala . Yilungele umzimba wakho ukulala ngokuyijonga ngemisebenzi yokuthula.
- Usuku lwe-10: Gwema utywala ngexesha lokulala . Nangona utywala kunokukwenza uzive ulele, kuphazamisa ubuthongo obuphezulu.
- Usuku 11: Cima i-caffeine . Kwabaninzi abantu, i-caffeine kufuneka igwenywe ngeeyure ezine ukuya ezintandathu ngaphambi kokulala.
- Usuku lwe-12: Yeka ukutshaya kwaye uqale ukulala . Ukubhema kukuphazamisa ukulala kwakho ngeendlela ezininzi. I-Nicotine iyakhuthaza. Ngenxa yokuba umlutha, kungakhokelela ekuvukeni ngenxa yezifiso ze-nicotine. Iimpembelelo zokuphefumula zingakhokelela ekunobeni nasekuphepheni kwe-apnea.
- Usuku lwe-13: Fumana umzimba ngexesha elifanelekileyo. Ukuzivocavoca kunokunceda ukuphucula ubuthongo, kodwa ukuzivocavoca ngamandla ngaphambi kokuba ixesha lokulala lingabi luncedo.
- Usuku 14: Nciphisa ixesha lokuhamba kwindlu yokuhlambela . Isibilini esigcwele singaphazamisa ubuthongo bakho. Funda ukuba zeziphi izinto ezinokubangela ukuba ufune ukuvuka ebusuku.
- Usuku lwe-15: Gwema ukuphalaza ebusuku . Akunakwenzeka kuphela ukuba ukutshabalalisa ebusuku kuphazamise ubuthongo bakho, kunokubangela ukuba kubekho iingozi zempilo kunokuba i-acid yentsuku ingabonakali. Funda indlela yokukhusela ngayo ngokutya okuhlwaya, ukutya esidlulileyo, kwaye ungadli. Ukulala neentloko kunye namagxa ekunyamekeni kunokukunceda.
- Usuku lwe-16: Musa ukuvuka elala embhedeni . Ukuba awukwazi ukulala emaminithini ama-15 ukuya kwimizuzu engama-20, kungcono ukushiya umbhede uze ujabulele imisebenzi ephumayo uze uzive ulele.
- Usuku lwe-17: Ukulawula uxinzelelo lwakho ngeendlela zokuphumla . Ukuba unenkathazo yokuxinzezeleka xa uzama ukulala, uya kufuna amaqhinga afana nokuhlela ixesha lakho lokukhathazeka nokusebenzisa iindlela zokuphumula.
- Usuku lwe-18: Ukuze ube nengqondo yokugijima, yenza uluhlu . Ukuba unemikhankaso yokugijima xa uzama ukulala, sebenzisa iqhinga elifana nokwenza uluhlu ukwenzela ukuba uthathe inyathelo kwaye unako ukuphumla.
- Usuku 19: Endaweni yokuzama ukulala, tshintsha ingqalelo ekuphumleni . Ukuvuka kusesekuseni okanye ngobusuku kunokuba ngumzekelo wakho oqhelekileyo. Unokufuna ukugxila ekuphumuleni kunokulala.
- Usuku lwama-20: Musa ukuthabatha . Ukuba ulala ngexesha lemini, kunokufaka isandla ekusilaleni ebusuku xa ungaziva ulele ngexesha lokulala.
- Usuku 21: Nciphisa ixesha lakho embhedeni uze udibanise ubuthongo bakho . Yiya kulala xa ulala.
- Usuku lwe-22: Idilesi ejongene nokukhathazeka kwemizwelo, kuquka ukuxhalaba nokuxinezeleka . Ubungakanani bakho obumpofu obunobomi bungabonakalisa isifo sengqondo. Ukufumana ukuxilongwa nokunyango olufanelekileyo kunokunceda ulale kwaye uphucule ubomi bakho.
- Usuku lwama-23: Ukulinda nokulala ukulingana kwe-apnea yokulala . Ukuba ugoba kwaye ulele ngethuba emini, unokuba ne-apnea yokulala. Ukunyanga le meko kunokuphucula ubomi bakho.
- Usuku 24: Khulisa imilenze yakho yokuphumla . Esi sisifo esiqhelekileyo esinokuphazamisa ubuthongo bakho.
- Usuku 25: Gxininisa ekulahlekeni kwesisindo . Ukugqithisa kakhulu kunomthelela kwimingcipheko yokulala i-apnea kunye nemilenze yokuphumla. Okwangoku, ukufumana ubuthongo obuhle kungabangela ukuba uzuze ubunzima okanye ungakwazi ukunciphisa umzimba. Umjikelezo onobuqili omele uwuphule.
- Umhla wama-26: Zibonise ngokukhanya kwelanga . Ukutshatyalaliswa kwelanga kusasa okanye ukusebenzisa ibhokisi elikhanyayo kunokuncedisa kwi-syndromes yesigaba sokulala.
- Usuku 27: Lahla iwashi ye-alamu . Ukubetha inkinobho ye-snooze ingaba lula kakhulu.
- Usuku 28: Cinga ukuba ulala kakhulu . Ukulala i-apnea, i-narcolepsy, kunye nento odlayo kunye nokusela ngayo inokubangela ukulala ukulala.
- Usuku 29: Yenza ubuthongo lube yinto ephambili . Ngoku ukuba uye waqwalasela ezininzi izinto ezichaphazela ukulala kwakho ungazinikezela ekutshintsheni ezo unako.
- Usuku lwe-30: Bona udokotela olele . Ukuba usenokuba nobunzima bokulala okanye usongela ukuba unemeko efana ne-apnea yokulala, lixesha lokufumana isifundo sokulala.