Unosuku olukhulu ngomso-kodwa kuyabonakala ukuba ingqondo nomzimba wakho awufumananga memo, kuba ubujula kwaye ujike kwiiyure ezintathu zokugqibela. Ke kufuneka wenze ntoni xa ungalali? Zama enye yezi zinto zingama-27 ezithuthuzelayo ezikhuthaza ukuphumla. (Hmm, mhlawumbi ungade ulale xa ufunda le nto.)
ENXULUMENEYO: Izinto ezingama-22 kuphela eziqondwa ngabantu abangalaliyo
Amashumi amabini anamashumi amabini1. Nxiba iikawusi.
Isifundo esinye uthi uya kulala ngokukhawuleza ukuba unezandla neenyawo ezifudumeleyo. Hayi, kufanelekile ukudutyulwa.2. Yiba nomfanekiso ngqondweni wekhaya lakho lobuntwana.
Khawube nomfanekiso wakho zonke iinkcukacha zodonga ngalunye, indawo yomlilo kunye noLaura Ashley umthuthuzeli. Xa ungacingi ngoxinzelelo lwemini, uya kukhukuliseka ngokukhawuleza.
3. Cima ifowuni nekhompyutha yakho.
Ungakhathazeki: Akukho nto yenzekayo kwi-Instagram ngo-1 am Ewe, ubusuku bonke.
4. Funda incwadi.
Ngaba singacebisa enye yezi ncwadi ? Amaphepha amahlanu ngaphakathi kwaye uya kuziva iziciko zakho ziqala ukuba nzima.
5. Seta i-thermostat yakho phakathi kwe-65 kunye ne-68 degrees.
Le yeyona ndawo imnandi yokuphumla ebusuku, ngokolu phononongo .
6. Ukulala neqabane elirhonayo?
Yakha udonga lwemiqamelo entloko yakho ukuthintela ingxolo.
Amashumi amabini anamashumi amabini7. Fihla iwotshi yakho yealam.
Ewe, ukubukela iwotshi kuya kukugcina uphaphile. Yenza oku ukuze ungaboni ukuba ngu-3:17 a.m. Yhoo, ngoku ngu-3:18.8. Khupha izilwanyana zakho zasekhaya ngaphandle kwegumbi.
Ngaba ikati okanye inja yakho kufuneka ilale ebhedini nawe? Kuya kufuneka singathi hayi ukuba uyihagu yokulala okanye ukrwela umsila ubusuku bonke.
9. Kwaye abantwana bakho.
Kungcono ke izilwanyana zasekhaya, kodwa uqinisekisiwe ukuba uyakukukhaba ezinzulwini zobusuku kwaye akukhuphe kumjikelo wakho we-REM.
10. …Uvale ucango lwakho ulutshixe.
Jonga izinto ezimbini zokugqibela zoluhlu. Ke akukho zilwanyana zasekhaya okanye abantwana banokungena de ikhale ialarm yakho. Duh.
11. Zama ukungqengqa kwi-mat induction mat.
Kufana ne-yoga mat ene-spiky evuselela ukukhululwa kwe-endorphin kwaye ikuphumze ukuba ulale.
Amashumi amabini anamashumi amabini12. Bhala uluhlu.
Bandakanya yonke into oyikhathazayo. Izakubakhona xa uvuka ekuseni, siyathembisa.13. Guqula kwezona PJs zakho zonwabe.
Akukho malaphu enziweyo okanye iithegi ezirhawuzelelwa zivumelekileyo.
14. Yenza ibali elitsha lomboniso.
Ungakwenza oku engqondweni yakho.Kuba Imidlalo yeethrone mhlawumbi ? (Musa nje ukuyenza ngokunjalo unomdla okanye uya kuhlala iintsuku.)
15. Phakamisa ukuvalwa kwezixhobo zombane.
Ngomzuzwana nje kwaye ukhuphele Zolile , i-app yokucamngca ngengqondo enika izandi ezipholileyo njengemvula kunye namaza antlithekayo ukutshonisa ingxolo ephazamisayo.
16 Endaweni yeegusha, bala ukuphefumla kwakho.
Kwiiseti ezintathu (1, 2, 3, 1, 2, 3…). Uya kuphuma ngaphambi kokuba uyazi.
Eyeleleneyo: Izinto ezi-8 ezinokuthi zenzeke ukuba uqala ukucamngca
Iposti ekwabelwana ngayo ngu-Adriene Mishler (@adrienelouise) ngoMeyi 30, 2016 ngo-10:08am PDT
17. Zama ukolula.
Yoga kunye Adreine kwi Youtube inolandelelwano olumangalisayo (kunye lwasimahla) lwexesha lokulala elenzelwe ukunyibilikisa uxinzelelo.18. Beka imaski yokulala.
Mhlawumbi sele uzobe iimfama, kodwa oku kuya kuthintela ukukhanya okucaphukisayo okuncinci kwikhompyuter yakho, nako.
19 Vuka uhlambe eshushu.
I-soak yemizuzu elishumi iya kukhulula izihlunu zakho kwaye ibangele ukulala.
20. Thatha enye ingubo.
Yiya kwigunjana ukuze ungadlali umthuthuzeli wokutsalwa kwemfazwe kunye nokusnuza kwakho okubalulekileyo.
21. Dab ioli yelavenda ebalulekileyo kumqamelo wakho.
Isityalo sentyatyambo kubonisiwe ngokwesayensi ukuthoba okwethutyana izinga lentliziyo yakho kunye nokunciphisa uxinzelelo lwegazi.
Amashumi amabini anamashumi amabini22. Tshintsha umqamelo wakho.
Okanye i-pillowcase kuphela. Eyakho yangoku inokuba inezinto ezicaphukisayo ezikugcina uphakamile.23 Vuka, uhambehamba endlwini;
Kuphela malunga nemizuzu ye-10-akwanelanga ukuphakamisa izinga lentliziyo yakho, kodwa ngokwaneleyo ukukhupha nawaphi na amandla ahlala egcina.
24. Yenza ikomityi yeti ye-chamomile.
Kwaye mhlawumbi uze nezinye ezimbalwa Imidlalo yeethrone amabali ngelixa urhabula kancinci.
25. Yidla iikiwi ezimbini.
Zingumthombo wendalo we-melatonin, ngoko ke kufuneka ukuba uye snoozin’ kungekudala.
26. Zama ukuhlukaniswa kwemisipha.
Gxininisa kancinci kancinci, emva koko ukhulule isihlunu ngasinye emzimbeni wakho, uqale ngeenyawo zakho kwaye usebenze yonke indlela ukuya entloko. Uya kukhulula naluphi na uxinzelelo olongezelelweyo onokuthi ube nalo imini yonke.
27 Yiba nobubele kuwe;
Ke kusenokufuneka uchwechwe emsebenzini ngomso. Okanye kusenokufuneka uchithe imini yonke i-cranky ngokupheleleyo. Ngokukhawuleza ukuba uyamkele kwaye uyeke ukuzikhathaza ngesiphumo, ngokukhawuleza uya kulala. Zzzzz...
Eyeleleneyo: Ngaba Uziva Ukhathazekile? Thatha ukulala kancinci
