Ingabe uzithola ujikijela futhi uphenduka embhedeni, noma uvuka ekuseni kakhulu ungakwazi ukuphinda ulale? Awuwedwa neze. Abafundi abaningi abasebasha kanye nochwepheshe babhekana nalezi zinselele zokulala. Kodwa-ke, ukulala kubalulekile empilweni yakho yomzimba neyengqondo. Ake sihlole ukuthi kungani lokhu kwenzeka futhi sihlole ezinye izindlela ezilula nezisebenzayo zokuthi uthole ubuthongo obuhle ebusuku.
Kungani ukulala okuhle kubaluleke kangaka kuwe?
Kalula nje, ukulala kuyindlela yomzimba nengqondo yakho yokushaja kabusha. Njengomuntu osemusha, ngokuvamile udinga amahora angu-8 kuya kwangu-10 okulala okuhle njalo ebusuku. Cabanga ngakho njengokushaja ifoni yakho—ngaphandle kwayo, ngeke usebenze kahle. Kwenzekani uma ungenaso isikhathi sokulala?
- Ukushintshashintsha kwemizwa kanye nokucasuka: Ukungalali kahle kungakushiya uzizwa ubuthakathaka ngokomzwelo, ushesha ukuthukuthela, futhi ngokuvamile uzizwa uphansi.
- Ubudlelwano obungazinzile: Ungase uzithole uhlasela abangani noma umndeni kaningi. Ukungalali kahle kunciphisa isineke sakho kanye nekhono lokuzwelana nabanye.
- Ubunzima bokugxila ezifundweni: Ingabe kuzwakala sengathi ulwazi alungeni ngesikhathi sezifundo? Inkinga yokugcina izifundo ezintsha ivame ukuba umphumela oqondile wokuphumula okunganele.
- Ukusebenza kahle kwezemidlalo: Uma uthanda ezemidlalo, ungase uqaphele ukuthi ikhono lakho lokuzivumelanisa nezimo alisebenzi kahle uma ukhathele njalo.
- Ukwanda kokuchayeka ekuguleni: Ukungalali kahle kwenza amasosha omzimba wakho abe buthaka, okwenza uthambekele kakhulu ekuhlaselweni umkhuhlane kanye nezifo ezithathelwanayo.
- Ukukhuluphala okungadingeki: Yebo, kuyiqiniso. Ukungalali kahle kuphazamisa ama-hormone alawula indlala , okungaholela ekudleni ngokweqile nasekukhuluphaleni.
- Ingozi eyengeziwe yengozi: Uma ushayela, ukushayela ulele kuyingozi kakhulu. Ngisho nokungagxili kahle engqondweni kungaholela engozini enkulu.
Manje usuyabona ukuthi kungani kubalulekile ukubeka ukulala kwakho kuqala. Ake sibheke ukuthi ungalawula kanjani inhlanzeko yakho yokulala.
Ngakho-ke, ungakuthola kanjani ukulala okungcono?
Nazi izindlela ezinhlanu ezilula neziphumelelayo kakhulu zokukusiza ukuthi uthole ukuphumula okufanele.
1. Hlala usebenza emini, kodwa beka isikhathi esifanele!
Njengabantwana abalala kahle ngemva kosuku lokugijima, ukuvivinya umzimba njalo kubalulekile nakuwe. Zama ukuthola okungenani imizuzu engama-60 yokunyakaza osukwini lwakho—kungakhathaliseki ukuthi lokho kuyimidlalo, ukugijima, noma ukuhamba nje ngokushesha.
Ukuzivocavoca kusiza ekunciphiseni ukucindezeleka kanye nokucindezeleka ngokomzimba. Kodwa-ke, khumbula: gwema ukuzivocavoca okunamandla kakhulu ngaphambi kokulala. Ukuzivocavoca kwandisa izinga lokushaya kwenhliziyo yakho kanye nokushisa komzimba, okungenza kube nzima ukuyeka. Hlosa ukuqeda ukuzivocavoca okunamandla okungenani amahora amabili kuya kwamathathu ngaphambi kokuba uye embhedeni.
2. Yenqaba i-caffeine njengoba kusondela ubusuku!
I-caffeine itholakala ekhofini, etiyeni, kushokoledi, eziphuzweni zamandla, naseziphuzweni ezihlukahlukene. Iyisikhuthazi esigcina ubuchopho bakho buqaphile. Nakuba inkomishi yasekuseni ingaba yinhle kakhulu ekuvuseleleni umzimba, ukuyiphuza ebusuku kuyindlela yokuphumula.
Uma ufuna ukulala kahle ebusuku, nciphisa ukudla kwakho i-caffeine emini. Ikakhulukazi ngemva kwemini, gwema iziphuzo ezine-caffeine ngokuphelele. Kunalokho, zama itiye le-herbal, ijusi yezithelo, noma ingilazi yamanzi afudumele.
Cabanga ngakho: uma uphuza ikhofi cishe ngo-8:00 PM, imiphumela ingahlala emzimbeni wakho amahora amaningi. Ubuchopho bakho bungakulungiselela kanjani ukuphumula ngo-10:00 PM?
3. Sekuyisikhathi sokuthi 'ulale kahle' kumagajethi akho!
Lesi kungaba yisinyathelo esinzima kakhulu, kodwa sibalulekile. Zama ukwenza ikamelo lakho lokulala libe yindawo engenazo izinto zobuchwepheshe . Gcina ifoni yakho, ithebhulethi, i-laptop, kanye ne-TV kude negumbi lokulala ngokuphelele.
Kungani? Ukukhanya okuluhlaza okwesibhakabhaka okukhishwa yizikrini ze-elekthronikhi kukhohlisa ubuchopho bakho ukuthi bucabange ukuthi kusesemini, kucindezela ukukhiqizwa kwe -melatonin — i-hormone yokulala yemvelo etshela umzimba wakho ukuthi sekuyisikhathi sokuphumula. Uma amazinga e-melatonin ephansi, uzoba nzima ukulala.
Zama ukucima wonke amadivayisi okungenani ihora ngaphambi kokulala . Uma kungenzeka, vala ifoni yakho ithule noma uyivale ngokuphelele ukuze ungaphazanyiswa izaziso, okuvikela ukuphumula kwakho okubalulekile.
4. Hlela isimiso sokulala esiqhubekayo
Umzimba wakho une- circadian rhythm yangaphakathi (iwashi lakho langaphakathi). Ukulala nokuvuka ngesikhathi esifanayo nsuku zonke kusiza ekulawuleni leli washi, ngokwemvelo kunikeza umzimba wakho isibonakaliso sokuthi sekuyisikhathi sokulala nokuvuka.
Dala isimiso sokulala ukuze usize ingqondo nomzimba wakho uphumule. Eminye imikhuba yokuzola ihlanganisa:
- Ukulalela umculo ophumuzayo nothambile.
- Ukufunda incwadi engokoqobo.
- Ukuchitha isikhathi esihle nesilwane esifuywayo.
- Ukubhala phansi imicabango yakho kusukela osukwini.
- Ukuzindla noma ukuzijwayeza ukuqaphela.
- Ukugeza noma ukugeza ngeshawa efudumele (cishe ihora ngaphambi kokulala).
Into ebaluleke kakhulu ukuhambisana nale nqubo njalo ebusuku.
5. Zijwayeze ukukhuluma kahle
Ukucindezeleka kwengqondo —kungakhathaliseki ukuthi kumayelana nezivivinyo, abangane, noma umndeni — kuyimbangela ehamba phambili yokungalali . Uma uchitha isikhathi sakho embhedeni ukhathazekile, “Ngiyazibuza ukuthi ngizolala yini namuhla ebusuku” noma “Angikaze ngilale kahle,” empeleni udala ukukhathazeka okwengeziwe, okukugcina uphapheme.
Kunalokho, zama ukuba nombono omuhle. Zitshele usuku lonke: “Ngizolala kahle ebusuku. Ngizophumula kahle.” Lolu hlobo lokuzikhulumela okuhle lusiza ekuthuliseni ingqondo yakho.
Ngaphambi kokulala, zama ukuvivinya umzimba okulula noma i-yoga ethambile ukuze uphumule umzimba nengqondo yakho.
Kufanele ubonane nini nodokotela?
Ukungalali ngezikhathi ezithile kuyinto evamile futhi akukho okufanele ukhathazeke ngakho. Kodwa-ke, uma uhlala ulwa nokulala - okusho ukuthi unenkinga izikhathi eziningi ngesonto, uvuka uzizwa ungaqabulekile, noma ulala njalo emini - sekuyisikhathi sokukuthatha ngokungathi sína. Sicela uxhumane nochwepheshe wezempilo. Bangakusiza ukuqeda izimo eziyisisekelo noma banikeze iseluleko sezokwelapha esiqondene nawe ukuze sikusize ubuyele endleleni efanele.
Isifundo esisheshayo sempilo yakho
Ukutshala imali ebuthongweni bakho kuwukutshala imali empilweni yakho yonke. Khumbula la maphuzu abalulekile:
- Lungela ukulala amahora angu-8-10. Akunakuphikiswana ngakho ngokweminyaka yakho.
- Hlala umatasa emini, kodwa gwema ukuvivinya umzimba ngamandla ngaphambi kokulala.
- Gwema ikhofi, itiye, neziphuzo ezinikeza amandla kusihlwa.
- Ukucima amadivayisi ihora ngaphambi kokulala. Gcina ikamelo lokulala liyindawo yokuphepha engenazo izinto zobuchwepheshe.
- Namathela ohlelweni lokulala olungaguquguquki. Yakha isiko lokulala eliphumuzayo.
- Cabanga ngendlela enhle ukuze unciphise ukucindezeleka .
- Uma izinkinga zokulala ziqhubeka, funa iseluleko kudokotela.
Ngokwenza lezi zinguquko ezincane, ungajabulela ukulala okungcono futhi uvuke uzizwa uqabulekile futhi usukulungele ukubhekana nosuku ngamandla aphelele!
