Ukungalali ebusuku kuyamunca. Ngokukodwa, umzuzu oye waqaphela ukuba yi-3:30 am kwaye ubulele ungalali ujonge isilingi kwiiyure ezintlanu ezidlulileyo.
Ngethamsanqa, sineendlela ezili-11 zokukunceda uyeke ukuba nexhala kwaye ulale ngokukhawuleza.
CIMA IZIKHANYA
Njengoko ixesha lokulala lisondela, umzimba wakho uqalisa ukuvelisa imelatonin, ihomoni exelela umzimba wakho, Hee wena, lixesha lokulala . Kodwa izibane eziqaqambileyo zinokuphazamisa kwaye zikhohlise ingqondo yakho ekucingeni, Yho, alikafiki ixesha lokulala . Ke cofa i-dimmer switch (okanye ngcono okwangoku, cima izibane ongazisebenzisiyo). Yeyona ndlela ikhawulezayo yokuqalisa ukuveliswa kwehomoni kunye nokuseta imo yokulala.
YICIME IFOWUNI YAKHO
Kusebenza imithetho efanayo: Gcina ukuskrola kwe-Instagram kusasa kwaye wenze isithintelo sobuchwephesha kungcono Imizuzu engama-60 ngaphambi kokulala. Zonke izixhobo zombane (ewe, ukubala kwe-e-readers) zikhupha ukukhanya okuluhlaza okwesibhakabhaka-i-anti-melatonin. Endaweni yoko, thatha ikopi yephepha laloo ncwadi ubufa ukuyifunda okanye utshintshe iTV yakudala (ucinga ukuba awuhlali i-intshi ezilishumi ukusuka kwesikrini, kunjalo).
KHAWUJONGA UBUCHUPHE BEGUMBI
Indawo emnandi yobuthongo obumnandi yi-65 degrees epholileyo. Lungisa i-air conditioner yakho ngokufanelekileyo.
GQIBELA IWASHI YAKHO
Yiza, ngaba kukho enye into ehlekisayo kunye noxinzelelo kunokujonga rhoqo kwaye ubone imizuzu yokungalali idlula? Khusela amehlo akho ekukhanyeni--kunye noxinzelelo-ngokugquma ubuso bewotshi ngaphambili ukhwela ebhedini.
NGENENE, KUFIKELELE KONKE OKUKHANYA OKUFANELEKILEYO
Ingaphezulu nje kwewotshi yakho ekugcinayo: Kukukhanya kwebhokisi yentambo, ukutshaja kwelaptop yakho okanye ifowuni yakho ihlala iqhwanyaza kwaye icima ngezilumkiso. Ezi ziphazamiso zincinci zichaphazela isingqisho sakho se-circadian kwaye, ngokulandelayo, umgangatho wokulala kwakho.
ZAMA IXESHA LOKULALA
Emva kosuku olude noluxakekileyo, indlela yokuzola inceda ingqondo yakho iyeke ukubhuza. Hlamba ubuso bakho, ubeke imaski yobuhle okanye uthathe ishawa ( izifundo bonisa ukuba umphunga ubangela ukuba izinga lokushisa lomzimba wakho linyuke, emva koko wehle, ubangele ukuziva ukozela).
NXIBA IIMPAHLA EZIQHELEKILEYO--KUNYE neekawusi
Ukususela kwilaphu ukuya kwinto efanelekileyo, into oyinxibayo ukuya ebhedini ibalulekile. Khetha amalaphu aphefumulayo (ikotoni ehlotyeni; iflaneli ebusika) kunye ne-looser fit ukuze ungagqithisi xa ulele. Kwaye ukuba iinyawo zakho ziziva zibanda, phosa ipere yeekawusi--i-maleko eyongezelelweyo inceda ekuphuculeni ukujikeleza kwimida yakho, isikhalazo esiqhelekileyo sokulala.
KHETHA ICWANGCISO YOMbala EYOKUXOLISA
Uphando ibonisa ukuba imibala epholileyo inceda ukuvusa ubuthongo ngokukunceda uphumule. Oku kuthetha ukuba kufuneka uhombise igumbi lakho lokulala ngeethowuni ezingathathi hlangothi kunye nezithulisiwe ngokuchasene ne-shades ekhwazayo kunye nenamandla. Cinga i-periwinkle eluhlaza okwesibhakabhaka okanye i-lavender ngokuchasene nelanga elityheli okanye elipinki eliqaqambileyo.
YABELA UMSEBENZI WASEKHAYA INGQONDO YAKHO
Hayi, oku akuthethi ukuba uphonononge uluhlu lwakho lwezinto oza kuzenza. Yiza nobuchule-kunye nolonwabo--iziphazamiso ukususa ingqondo yakho kwimisebenzi yangoku. Umzekelo, ukucwangcisa ibali elitsha lomdlalo weTV owuthandayo. Okanye kungcono, uceba iholide yakho yamaphupha.
ZOLA CAMNGCA NGOKUZOLE
Ngalo mzuzu asikwazi kulala, sixakeke kakhulu Zolile , usetyenziso olunikezela izandi eziphumlayo njengemvula kunye namaza antlithekayo ukuvalela ngaphandle ingxolo eqhelekileyo yasekhaya njengeebhodi zaphantsi eziqhekezayo…kunye nabayeni abarhozelayo.
ZAMA UMSEBENZI 4-7-8
Ukuba konke okunye kuyasilela, ingcaphephe yezempilo uGqr Andrew Weil ifunga ngale nto ubuchule bokuphefumla ukunceda ingqondo nomzimba wakho uphumle. Indlela esebenza ngayo: Ngoxa ulele ebhedini, khupha ngokupheleleyo ngomlomo wakho; emva koko, vala umlomo wakho kwaye uphefumlele ngeempumlo zakho ukubala ezine. Bamba umoya wakho kangangezibalo ezisixhenxe kwaye ukhuphe umoya kwakhona kwizibalo ezisibhozo. Phinda amaxesha amathathu ngaphezulu - ucinga ukuba uvukile ixesha elide.
