Ukuba ukhe wavuka kangangeentsuku okanye wazifumana ungakwazi ukulala nje iiyure ezintathu, usenokuba nokuphuthelwa. Ukuba akunjalo, abanye abantu abaphuthelwa kwaye ndiyayibulela kakhulu into yokuba ulapha ukuze usixhase.
Ngelixa umntu omnye kwabathathu baya kufumana ubuncinci imeko epholileyo yokungakwazi ukulala kanye ebomini babo, kwabanye bethu, ukuphuthelwa ngumzabalazo wobomi bonke otyhutyha indibaniselwano yeyeza kunye nokutshintsha kwendlela yokuphila. Sinciphise i-caffeine kunye notywala, siphelise ngokupheleleyo icuba, senze umthambo kwangethuba emini, sinqande eso sidlo sasebusuku kakhulu kwaye senze-kwaye sizame ukunamathela- ixesha lokulala loo nto ayibandakanyi izikrini. Yona yi kuyadinwa, kodwa okumangalisayo akwanelanga ukuba silale.
Ukungalali kuyanya. Kwaye siyazazi iitekisi zakho, iifowuni kunye neepakethi zokhathalelo lwe-melatonin zigcwele iinjongo ezilungileyo, kodwa ukuba akusiyo inyani yakho, ukuphuthelwa kunokuba nzima ukuyiqonda ngokupheleleyo, ke nceda, siyakucela, uhlale kude nezi zinto zilishumi abantu badla ngokuzithetha. —kwaye sebenzisa amabinzana amathathu esiwathandayo okhuthazo endaweni yoko. Funda uqhubeke.
1. Kufuneka uzame ukuthomalalisa ingqondo yakho ngexesha lokulala.
Usenokungayiqondi le nto, kodwa ukuphuthelwa kubangela ixhala kuninzi lwethu. Loo mvakalelo yokuziva inxeba, isifuba esibambeneyo yenza ukuba ukuphumla kubuthongo obunzulu kungenzeki kwaphela. Lo mjikelo usenza sicinge ukuba siza kuphinda sichithe obunye ubusuku sijonge eluphahleni, kwaye ilwenza lube mandundu olo xhala. Ukuphuthelwa yinto esiziva rhoqo-hayi kuphela ngexesha lokulala-ngoko ke amandla okuvuka okubanzi esinawo ngo-9 ebusuku. yenza ukuzola uzive kude kude.
2. Ngaba ukhe wayizama imelatonin?
Amathuba anjalo yomelele ukuba umhlobo wakho oleleyo unike i-melatonin. Ifumaneka ngokubanzi phezu kwekhawuntara nangaphezulu Amazon , kwaye mhlawumbi sele ikwikhabhathi yakhe yamayeza enkosi kumama wakhe oneenjongo ezintle. Ewe, sizamile imelatonin, kwaye kuninzi lwethu, iyekile ukusebenza kwixesha elidlulileyo, njengoko iqhele ukwenza ukuba uyayithatha. rhoqo malunga neenyanga ezintathu .
3. Ukhangeleka udiniwe!
Ngokuchanekileyo inkangeleko endandiya kuyo emva kokuchitha imizuzu engama-40 ndizama ukubeka umbala ebusweni bam kunye nobomi emehlweni am.
4. Zenzele kwakhona ngempelaveki!
Ngaba sifuna ukonwaba ekukhululweni okumnandi kokulala xa kusenzeka ngempelaveki? Ngokuqinisekileyo. Kodwa okothusayo kukuba, oku kuchasene ngqo noko kufanele ukwenziwa ngabangalaliyo. Inxalenye yokunyanga ukuphuthelwa kukunamathela kwishedyuli yokulala ngokulala okufanayo kunye namaxesha okuvuka suku ngalunye. Ukuvumela oko ukubaleka kwiintsimbi ngokusnuza kude kube ngu-1 p.m. ngoMgqibelo yindlela egqibeleleyo yokuqinisekisa ubuthongo be-zero ngeCawa, kwaye kumjikelezo okhohlakeleyo uya.
5. Mhlawumbi uyeke ukusela ikofu?
Abantu abaphuthelwa bayazazi izinto ezibabangelayo, kwaye oko kubandakanya icaffeine. Sele sisazi ukuba kuya kwenza kube nzima ukulala ebusuku ukuba sisela ikofu okanye nantoni na enecaffeine edlulileyo ixesha elithile. Eli nqaku ngosuku lahlukile kumntu wonke, kodwa zama ukuyeka ukuza kwi-matcha latte yomhlobo wakho ongenabuthongo into yokuqala kusasa-kuphela kwento egcina amehlo akhe evulekile.
6. Kufuneka uzame ukwenza umthambo.
Kuyinyani ukuba ukophula ukubila kwangoko emini kunokukunceda ulale kamva ngobo busuku. Kodwa ugqibele nini ukuba ungalali kwaye emva koko ugqibe ekubeni uqale usuku lwakho ngokubaleka okukhawulezileyo kwemizuzu engama-30 ngo-6:30 a.m.? Sasicinga njalo.
7. Ngaba ukhe wazama ukucamngca?
Ukucamngca kunokunceda ngobuthongo ngokuthomalalisa ingqondo nokubeka umntu odinwe ngokugqithiseleyo kwingqondo efanelekileyo ukubetha hay, ngokuqinisekileyo. Kodwa kuthatha inqanaba elithile lokuzibamba kunye nokuziphatha ukuze ukwazi ukuqalisa ukucamngca xa ucinezelekile kwaye ugula ngokwasemzimbeni ngenxa yokungalali (cinga isicaphucaphu, intloko ebuhlungu, izandla ezingcangcazelayo, amehlo angajoliswanga, amalungu abuthathaka) ukuba ukucamngca ayisekho phezu kwetafile.
8. Yintoni ebangela ukuba uphuthelwe?
Owu, ukuba nje besisazi. Inyaniso kukuba akukho nto ibangela ukuphuthelwa. Kukwakho neentlobo ezahlukeneyo ezishiyanayo ngobungqongqo kunye nonobangela. Umntu omnye unokuba nokuphuthelwa okubukhali, okuthetha ukuba bafumana oko ngamaxesha amafutshane ambalwa kwaye aphakathi kwaye aziswa zizinto esiziva sonke, njengoxinzelelo, ixhala okanye uxinzelelo. Kodwa ukuphuthelwa kusenokuba yinto engapheliyo, okuthetha ukuba kuqhubeka kangangenyanga-kaninzi ixesha elide-kwaye kuphazamisa kakhulu ubomi kunye nempilo yakho. Okanye unokuba nethamsanqa elikhulu (I kid) kwaye ube ne-idiopathic insomnia (*iphakamisa isandla*), oko kuthetha ukuba unobangela ayaziwa.
9. Ngaba ukhe wayizama i-Ambien?
Liyeza lokulala wonke umntu owaziyo ngalo. Kodwa ukuba ukuphuthelwa komntu kubi ngokwaneleyo, kusenokwenzeka ukuba sele benayo le ncoko nogqirha wabo kwaye bazimisele ukuba ayilunganga kubo, okanye mhlawumbi bayinike isivunguvungu kwaye bagqibe kwelokuba bayiyeke. Mhlawumbi babesoyika ukuphuhlisa ukuba likhoboka -eya kwenzeka ngokuqinisekileyo-okanye ngokukhawuleza yaqala ukulala kwaye yavuka emva kweeyure ezine ndibukele umabonwakude kunye nemixholo yefriji edlalwa ngeenxa zonke kumgangatho wegumbi lokuhlala. Mna kuphela?
10. Ngaba uqinisekile ukuba awuzange ulale kukonke ?
Ewe, siqinisekile. Sibukele ukutshintsha iwotshi ukusuka ku-1:42 kusasa ukuya ku-3:16 kusasa ukuya ku-5:59 a.m. emva koko sabethelela isandla phantsi kwi-alam yethu kanye ngalo mzuzu ikhalileyo, sithembe ke, khange sibambe.
Siyazi ukuba yonke into onokuthi uyithethe kwaye uyicebise ivela kwindawo elungileyo kuba usikhathalele kwaye uyaqonda ukuba ukungalali kuyingozi kakhulu kwimpilo yethu. Kwaye asiyiyo yonke into oyicingayo engalunganga okanye icinezela ukuba siyive. Ngamanye amaxesha amazwi akho anceda ngenxa yokuba ungazami ukusilungisa, uhlala ulapho ngenxa yethu (enkosi, Mama!).
Izinto Ezintathu Ofanele Ukuzithetha
1. Ndingenza ntoni ukunceda?
Impendulo isenokungabi nto, kodwa ukusinceda ukuba silale kunobubele nesisa, yaye sikuxabisa ngokwenene oko. Usenokumangaliswa kukwazi ukuba nawe unako Nceda. Mhlawumbi uliqabane elithatha uJenky, inkunzi yenkomo yokuhlangula enayamkela kunye, kuhambo lwakhe lokugqibela ebusuku ukuze umntu wakho ongakwazi kulala abe nexesha elingakumbi lokuzama ukuthomalalisa. Siyakuthanda ukubona inkxaso!
2. Bendingazi nokuba unengxaki yokuphuthelwa!
Oku kunokuba bubuxoki obucacileyo, kwaye asikhathali nokuba bubo, kodwa ukusazisa ukuba asibukeki njengongeziweyo kwiseti ye Abahamba befile, kwaye okubaluleke ngakumbi, ukuba ukungabikho kwethu kokulala akuchaphazeli ukusebenza kwethu komsebenzi okanye ubudlelwane kumnandi ngokwenene ukuva. Ukungalali kurhabaxa, kodwa akulali kwaye Ukuziva ngathi siyasilela ekuhambisaneni nobomi bethu obufunayo kusibeka ngokuqinileyo kuloo carousel yokukhathazeka.
3. Ndiyeza ne takeout.
Enye yezona zinto zimbi malunga nokuphuthelwa kukudinwa kakhulu ukuba ungaphuma uye kubona abahlobo bakho. Ukuziva umzimba ungenako ukuhlamba, ukwenza iinwele zethu, ukuthambisa kwaye sizise kwindawo yokutyela ngobusuku bamantombazana kudandathekisa ngokunyanisekileyo. Ukunciphisa olo mvakalelo unesithukuthezi ngokuba ngumhlobo osebenzayo othi A) angasenzi sizive kakubi ngokudinwa kakhulu ukuba singaphuma, B) kuphelisa uxinzelelo lokutsho ewe kunye no-C) ubonisa ukuba ukhathala kangakanani ngokuzisa indlela yokutya. ihlabathi elipheleleyo. Enkosi, ntombazana.
ENXULUMENEYO: 7 Kufuneka uLale kamnandi, ngokutsho kwaBantu ababengalali ngokwaneleyo
