Ingaba isebenza esibhedlele esibhedlele, njengomphathi webusuku ehotele, kwivenkile efanelekileyo yeeyure ezingama-24, okanye kwi-diner yasekupheleni kwexesha, kukho izifundo ezingenamsebenzi ezinokukunyanzela ukuba usebenze ebusuku. Ezi iiyure ezisekupheleni zingabunzima emzimbeni, kwaye ukuba awukwazi ukulungelelanisa i- schedule yakho yokulala , unokukhawuleza ufumane ubunzima bokulahla nokulala.
Ukuba ule meko, unokuzibuza ukuba ungayitshintsha njani ixesha lakho lokulala ukuze usebenze ebusuku .
Ndingayilungisa njani iShedyuli yam yokulala UkuSebenza kwiNtshukumo zobusuku?
Kunzima ukugcina ishedyuli yokulala engeyona yendabuko, kodwa abantu abaninzi banako ukukwenza ngempumelelo.
Okokuqala, kubalulekile ukuba unciphise ukukhanya kwakho kusasa xa usuka ekutshintsheni kwakho. Ukuba kunokwenzeka, gqoka izibuko zelanga ezimnyama xa ushiya umsebenzi. Zama ukunciphisa ukukhanya okukhanya kuze kube yilapho ulala.
Njengoko kuzo zonke iimeko, kuya kuba kubalulekile ukuseka ishedyuli yokulala rhoqo kwaye udibanise ixesha lakho lokulala . Oko kukuthi, kunokuba ulale ngeeyure ezimbalwa ngamanye amaxesha atshabalale kulo lonke usuku, kungcono ukuzama ukulala kwelinye ilanga elide njengokuba ubusuku. Oku kuya kuqeqesha umzimba wakho ukuseka isigqirha esitsha se-circumcadian , ukuvumela ukuba uphapheme ebusuku kwaye ulele ngexesha lomhla.
Ithini isiRhythm Sithetha?
Zonke iintlobo zezilwanyana, kubandakanywa nabantu, zineengqungquthela ze-circadian.
Isiqulatho se-Circadian sibhekisela kumjikelezo wakho wokukhanya-omnyama, olawulwa yiwashi yakho ye-biological. Ubungakanani bomyinge wesiqhelo somntu malunga neeyure ezingama-24.
Iwashi lakho le-biological lixhomekeke ekuzaleni kwakho i-genetic. Iimvelaphi kunye neeprotheni abazifakelayo zingathintela ukusebenza kwewashilo yakho yezinto eziphilayo.
Ngokukodwa kwizilwanyana ezincelisayo, njengabantu, iwashi ye-biological ihlala kwiindawo zengqondo ebizwa ngokuthi i -nuclei ye - suprachiasmatic .
Ngethuba lexesha, imijikelezo ye-circumcadian ingakwazi ukulungelelanisa neziphumo zangaphandle. Ngokomzekelo, isingqimba sakho se-circadian sinokulungelelanisa nokusebenza rhoqo ebusuku. Ngamanye amagama, emva kokuba usebenze ubusuku obusuku, ixesha elifutshane umzimba wakho uya kulungela ukulala xa uphuma.
Iingcebiso zokulala ngcono
Ukuba unenkathazo yokulala ixesha elide ukuziva uphumle, kukho izikhokelo ezimbalwa ezilula ongayilandela.
- Khetha ixesha ofuna ukulala, uze ulale ngokukhulu kunako.
- Xa uvuka, hlala. Ungazivumeli ukuba ubuyele kwaye ulale ngaphezulu.
- Yiya emsebenzini okanye wenze nantoni na ukuba uyenze kude kube yilapho uhleli ngexesha lokulala. Emva koko uya kulala ngexesha elo.
- Ulale ngokude nje.
Ekugqibeleni, uza kwakha " ityala lokulala " elaneleyo lokuba uya kukhathala ngokwaneleyo ukuze ulale ixesha elide.
Ekuhambeni kwexesha, umzimba wakho uya kusetshenziselwa ukulala nokusebenza ngexesha leeyure ezingezizo zendabuko. Ukubonakaliswa ekukhanyeni xa uvuka kwaye unciphisa ilungelo lokutshatyalaliswa ngaphambi kokulala kuya kunceda. Ukongeza, kuya kubakho ukulandela izikhokelo zokulala eziphambili ukuphucula umgangatho wobuthongo bakho.