Ubunobuthongo obunqabileyo, obungenakuphumla.
Okanye mhlawumbi khange ulale kwaphela phezolo.
Kwaye ngoku kufuneka ujongane nomhla ozayo… ngandlela thile ukwenza imisebenzi yesiqhelo kunye noxanduva lwakho.
Mhlawumbi kufuneka usebenze. Okanye mhlawumbi unabantwana ekufuneka ubakhathalele.
Nokuba yeyiphi indlela, uza kugqitha njani usuku?
Yintoni onokuyenza ukuze ungasindi nje, kodwa usebenze njengomntu oqhelekileyo?
Ukujongana nokunqongophala kokulala akukho lula, kodwa ezi ngcebiso zilandelayo zinokukunceda ukuba utyhale ngokudinwa.
Ngelixa ungenawo amandla amaninzi, ungazama ukusebenzisa ezona zinto unako.
1. Lungiselela Idabi Lengqondo
Ukujamelana nokungalali ngokwaneleyo, okokuqala nokuphambili, kukulwa ngengqondo.
Ngaphandle kwawo onke amacebiso alandelayo, owona mceli mngeni mkhulu iya kuba yile ujongane nayo engqondweni yakho.
Kwaye asithethi nje kuphela ngemvakalelo yokuphelelwa ngamandla sithetha ngeengcinga kunye neemvakalelo onazo.
Isimo sakho sengqondo siza kwahluka kubuthongo obuncinci okanye ungalali ncam kwinto ekuyiyo xa uphumle ngokupheleleyo.
Ukuqonda oku kunye nokukwazi ukuwubona lo mahluko kubalulekile kwindlela osebenza ngayo imini yonke.
Njengakuwo nawuphi na umlo okanye umceli mngeni, uya kuba ngcono ukuba uyayilungiselela.
Oku kuthetha ukusebenzisa izinto ezinje ngencoko yakho yokuzimela ukukukhuthaza kumaxesha anzima angaphambili.
Ikwathetha ukuba nokwazi ukusikelwa umda xa ukule meko kwaye ungazinyanzeli kakhulu.
Ukuzenzela ububele kubalulekile, njengokukwazi ukubona xa usenza indawo yokudinwa ukuze uphinde ubenakho ukuzola.
Ke, ukuzazi xa ucaphukiswa ngumntu osebenza naye kubalulekile ekufumaneni indlela yokusombulula loo mvakalelo.
Kwangokunjalo, ukwazi ukuba amanqanaba amandla akho edipha asezantsi kuya kukuqhubela ekubeni wenze ukubanika amandla (usebenzisa iingcebiso ezilandelayo).
Ingqondo ekufuneka uyizamile ukukhulisa yenye yokomelela xa ujongene nobunzima. Uya kudlula kweli xesha linzima ngandlela thile.
2. Sukubukela iwotshi
Ukunikezelwa kwinqanaba elidlulileyo, makhe siqale ngezinye zeengxaki zengqondo oza kujongana nazo xa ulele ubuthongo, ngaphambi kokuba uphendule ingqalelo kwicala lomzimba.
Omnye wemiqobo exhaphakileyo yengqondo kukuziva ukuba usuku ludlula ngokucotha ngokwenene.
Emva kwayo yonke loo nto, ufuna nje ukulala kwaye ubusuku abunakufika ngokwaneleyo.
Ke ujonga ixesha rhoqo ukuze ubone ukuba lide kangakanani ixesha lokulala.
Kodwa eli licebo elibi.
Nokuba usuku lwakho lomsebenzi lurhuqa okanye ufuna nje ukuba lube lukhona sele kudlulile, ukugqithiswa kwengqondo kwexesha kuhamba kancinci xa ujonga elona xesha.
Endaweni yoko, zama ukulandela ingcebiso kwinqaku lethu ukwenza ixesha lihambe ngokukhawuleza .
3. Yongeza iindidi ngeentsuku zakho
Xa ungakhange ulale, akukho nto iya kukwenza uzive udiniwe ngakumbi kunesondo lomsebenzi ophindaphindwayo.
Ke kubalulekile ukuba uzame ukwahlula usuku lwakho kangangoko kunokwenzeka.
Kutheni uHeidi klum emkile agt
Oku kunokuba nzima kwezinye iimeko ezisebenzayo, kodwa yenza nantoni na onokuyenza ukutshintsha izinto rhoqo.
Kwimeko yeofisi, unokuvuka kwidesika yakho, wenze ikomityi yekofu, uthethe nabantu osebenza nabo, uye kwindlu yangasese, okanye uchithe imizuzu embalwa ngaphandle.
Kwivenkile ethengisa izinto ezithengiswayo, mhlawumbi ungabuza umphathi wakho ukuba ungagcina utshintshiselana phakathi kokuphinda wenze iishelufa, ukwenza iinkonzo zabathengi, ukuhlala ekuphumeni, okanye ukothule izinto ezithunyelwayo kwigumbi lokugcina.
Ukuba ukhathalela umntwana wakho omncinci, zama ukuphuma uye kudlala amaqela, uye epakini, ubathengele ukutya, uhambe uye kwivenkile yekofu, undwendwele abahlobo okanye usapho, okanye udlale nje kumagumbi ahlukeneyo endlu ukuba awumiswanga kwindawo enye ngalo lonke ixesha.
Ukwahluka okungaphezulu onokukwazisa ngomhla wakho, incinci ingqondo yakho eya kuqala ukuhlala kumzekelo wendlela ozihambelayo.
Oku kuyakunceda uhlale ulumkile kwaye kuyakwenza ukuba ixesha libonakale ngathi lidlula ngokukhawuleza.
4. Yenza lula usuku lwakho
Ukuba khange ulale kwaphela ebusuku, namhlanje ayiloxesha lokwenza nantoni na ekhathaza ingqondo.
Uxinzelelo lwakho luya kuphazamiseka kwaye izakhono zakho zokucinga ezibukhali azikho.
Gcina ke lo msebenzi unzima ngolunye usuku-ngakumbi ukuba unokulungiswa kwexesha elide.
Endaweni yoko, bambelela kwizinto ezingabalulekanga kwaye onokuzenza ngaphandle kokucinga kakhulu.
Ngoku lixesha elifanelekileyo lokwenza yonke loo misebenzi mincinci ongasoze uye kuyo kuba uxakeke zezinye izinto.
Emsebenzini, oku kunokuthetha ukucima ibhokisi yakho engenayo, uququzelele loo mfumba yamaphepha kwidesika yakho, okanye ukuba neentlanganiso ezingabalulekanga noogxa bakho.
Ekhaya, unokukhetha ukucoca ifriji, uchetye ingca, okanye ubeke izinto ezingafunekiyo ukuze uzithengise kwi-intanethi.
Kwaye ukuba awunandlela yimbi ngaphandle kokujongana nenye into enengxaki yengqondo, yenze kusasa. Ngokuqinisekileyo uya kuziva udinwe nangakumbi emva kwemini.
5. Mamela kuMculo oMnandi
Amandla omculo akufuneki ajongelwe phantsi ekusikhuthazeni kwaye asinike ukuqhuba ngakumbi kunye namandla.
Kutheni le nto ucinga ukuba uninzi lwabantu abenza umthambo bamamela umculo ngelixa bezilolonga?
Xa ungalali ngokwaneleyo, zama ukumamela umculo ophakathi we tempo.
Inokukunceda ukulwa nokudinwa kwengqondo ngelixa ugcina ingqalelo yakho kuwo nawuphi na umsebenzi owenzayo.
Kwaye umculo ukwanceda ukugcina usuku luhamba njengoko ingoma nganye idlula.
Unokuthanda (inqaku liyaqhubeka ngezantsi):
- Izinto ezili-14 ekufuneka uzenzile ngaphambi kokulala eziya kukufaka kubuthongo obunzulu, obunokuphumla
- Iimpawu ze-33 zokudinwa emsebenzini + Amanyathelo ali-10 okufumana kwakhona
- Ubunzulu kangakanani kunye nokulala kwe-REM Ngaba uyabufuna ubusuku ngabunye?
- Ungawa njani xa ulele ngokukhawuleza: Iindlela ezi-8 zokuKhukuliswa kwexesha lokuRekhoda
- Iingoma ezingama-20 eziPhambili zokulala
- Iindlela ezili-11 zokuQhubeka noMhla xa udiniwe emsebenzini
6. Yitya isidlo esilinganisiweyo, kodwa vumela uninzi lwempatho
Masikhe siqwalasele ezinye zeendlela zomzimba onokufikelela kuzo usuku ungalali.
Uninzi lweengcebiso ezinxulumene nokukhetha ukutya kwakho ngemini yokudinwa kakhulu kukuxelela ukuba utye ukutya okunezakha-mzimba ezineeprotheyini ezininzi, iziqhamo ezintsha kunye nemifuno, amandongomane, kunye neempuphu.
Kwaye ii-carbohydrate kufuneka zintsokothe xa zizonke.
Eli licebiso elihle.
Kodwa uninzi lwezinto ekuthiwa ziingcali zikuxelela ukuba uphephe ukutya okuneswekile kunye nokutya okunamafutha kuba ziya kukhokelela kuphela kumandla ombane kamva.
Siza kulungisa imeko kwaye sikuxelele ukuba ukuphatha kunokuba nakho kwaye kuyinxalenye yokutya kwakho xa ungakhange ulale kakuhle.
Konke kubuyela kwidabi lengqondo esithethe ngalo ekuqaleni kweli nqaku. Ukuzivumela ukuba uphathe yonke imini kunokukunceda uphumelele umlo.
Nokuba uyolo lwakho lonetyala yitshokholethi, ikeyiki, ilekese, okanye iichips, kulungile ukuzitya ngokumodareyitha.
Akufanele zenze ubuninzi bokutya kwakho, kodwa kufuneka zisetyenziswe ngamanani amancinci phakathi kwamaxesha okutya.
Unyango ngalunye luphumelele engqondweni ukukunceda uhlale ulungelelene ngokwasemphefumlweni.
7. Enye iCaffeine ilungile
Ngaphandle kokuthetha ukuba ikomityi yekofu, itoti yesoda, okanye isiselo esinamandla esine-caffeine siyakwenza uzive uphaphile kwaye ulumkile.
Kungathatha ixesha elincinci ukuba iziphumo zecaffeine zingene, nangona kunjalo, sela kakuhle ngaphambi kokuba uye emsebenzini okanye ngaphambi kokuba ugxile kwinto ethile.
Kukho imiqolomba emibini apha.
Eyokuqala kukuba kunokuba ngcono xa unamathela kwiziselo ezimbalwa zecaffeine ngosuku kunokuba unkqonkqoze emva komnye.
Okwesibini kukuba kuya kufuneka uyeke ukusebenzisa ikhafeyini ngenjikalanga.
Ewe, siyazi ukuba eli lixesha apho amanqanaba amandla anokuntywila ngenene, kodwa icaffeine inehafu yobomi emzimbeni wakho malunga neeyure ezi-5.
Ke ukuba unayo ikofu ngentsimbi yesi-4 ngokuhlwa, uya kuhlala nesiqingatha se-caffeine ejikeleza umzimba wakho iza nge-9 ngokuhlwa.
Kwaye oku kungathintela ukulala kwakho ngobusuku obulandelayo kwaye kudibanise ukudinwa kwakho.
ukungatshati njani emva kokuba nahlukene
Ukuba kufuneka usele into kwinqanaba lokugqibela emva kwemini, zama iindidi zeti endaweni yoko. Iti inecaffeine encinci kunekhofi kwaye ke inokukunika amandla ngaphandle kokuchaphazela ubuthongo bakho.
8. Fumana Intliziyo Yakho Yokumpompa
Ukuzivocavoca yindlela efanelekileyo yokuphefumla nayiphi na i-cobwebs engqondweni yakho kwaye ukhulise imvakalelo yakho.
Kwaye awudingi ukusebenzisa amandla akho axabisekileyo ukuze uzive izibonelelo. Ukuhamba ngokukhawuleza kwemizuzu eli-15 kuhlala ngokwaneleyo.
Ukuba khange ulale ubusuku bonke, kungangcono ukuba ulingane nalomthambo kwangentseni ngaphambi kokuba uye emsebenzini okanye uqale usuku lwakho.
Kwaye ukulwa nalo mva kwemini, unokuzama ukufumana ukubetha kwakho ukubetha ngexesha lesidlo sasemini.
Qiniseka nje ukuba awuzityhaleli kakhulu okanye uya kubangela ukudinwa emzimbeni ukuhamba nokukhathala kwengqondo yakho.
9. Ukuhamba rhoqo kweYoga Ukuphefumla
Ukuziqhelanisa ne-Yoga kusebenzisa iindlela ezininzi zokuphefumla, ezinye zikhawuleza kwaye ezinye ziyacotha.
Malunga nokulwa nokudinwa, ukuphefumla okukhawulezayo okunje Kapalabhati okanye Bhastrika inokunceda ukukhulisa ingqalelo.
Kukho ubungqina bokubonisa ukuba banokukunceda ekulweni nexhala, ekunikezelwayo ukuba uxinzelelo lunokuba yingxaki ngakumbi xa umntu elele ubuthongo.
Ezi ndlela zokuphefumla zinokwenziwa naphina ezenza ukuba zilungele ukwenziwa ngexesha lekhefu emsebenzini okanye kwintuthuzelo yekhaya lakho.
10. Thatha i-Nap
Ukuba uzama ukusebenza ungalali, kunokubonakala kucacile ukuzama ukubamba into encinci yokuvala iliso emini.
Kodwa ukuthatha isihlwathi kuya kusebenza ngcono kwabanye abantu kunabanye. Ininzi kakhulu imeko yetyala kunye nephutha.
Unokuvuka emva kokulala kancinci kwaye uzive umbi kakhulu kunangaphambili, okanye unokuziva unamandla.
Kwaye ubude bexesha olilalele kulo linokudlala indima enkulu. Unokufuna ukuzama ixesha elifutshane kunye nexesha elide ukuze ubone indlela ekuchaphazela ngayo ngaphambi kokuthatha isigqibo malunga nexesha elifanelekileyo lokulala.
Ewe kunjalo, oku kuxhomekeke kwizinto ezinje ngokuba uyakwazi ukulala kwindawo osebenza kuyo okanye ukuba ulala ixesha elingakanani umntwana oleleyo xa ungqamanisa ukungalali kwakho.
11. Hlafuna Kwenye Intsini
Yikholwe okanye ungakholelwa, isenzo sokuhlafuna itshungama sibonisiwe sonyusa ukuphapha kwaye sinokunceda abasebenzi ukuba baqhubeke nomsebenzi wabo usuku lonke.
Kwaye akunamsebenzi ukuba ukhetha yiphi incasa. Yiya nje oyithandayo kakhulu, okanye utshintshe phakathi kwabo.
12. Ukuvumba Ipeppermint ethile
Mhlawumbi uyazi ukuba ivumba elinamandla, elinamabala amnandi lihlaziya ngamandla, kodwa kubonisiwe ukuba kunyusa ukuphapha kunye nokudinwa.
Ke nokuba kungumhambisi wengcongolo, ikhandlela elinuka kamnandi, ioyile efunekayo kwitshefu, okanye kwitshungama (isibonelelo esongeziweyo senqaku langaphambili), fumana ipepermint ebomini bakho.
Iziphumo ezifanayo zinokubakho kwi-sinamon ukuba yile nto uyithandayo.
13. Qalisa usuku lwakho ngokuhlamba okubandayo
Akuthandabuzeki ukuba uvakalelo lwamanzi abandayo kulusu lwakho lunokuvuselela.
Ukuhamba usuku ungalali kancinci, unganqwenela ukuzama ukuhlamba phantsi kwamanzi apholileyo, okanye abandayo kusasa.
Ukuba awukwazi ukulawula ishawa yonke kwezi meko, unokukhetha amanzi abandayo ngexesha lokugqibela lemizuzu eyi-15 ukuya kwengama-30.
Iya kunika ingqondo kunye nomzimba wakho kwaye ikuncede ukwandisa uxinzelelo lwakho.
Ukuba uziva udiniwe emini, zama ukutshiza amanzi abandayo ebusweni bakho.
14. Phuma ngaphandle
Nokuba likhanyise kangakanani ikhaya lakho okanye indawo yokusebenzela, zininzi kakhulu izinto eziqaqambileyo kunangaphandle kokuba ngaphandle ngexesha lasemini.
Kwaye oku kukhanya kwendalo kunokukunceda uhlale uphaphile ukuba khange ulale bonke ubusuku obudlulileyo.
Zenzele ukuphuma emini ngokukhawuleza kangangoko kunokwenzeka kusasa kwaye uthathe ikhefu ngaphandle apho kunokwenzeka.
Nokuba uhleli ecaleni kwefestile unokunyusa amanqanaba okukhanya angene emehlweni akho, anokubonelela ngezibonelelo ezifanayo, nangona zincinci.
Ayisiyiyo loo nto kuphela, kodwa ukuvezwa kukukhanya kwendalo kunokunceda ukuseta isingqisho sakho sokujikeleza kwaye, yiyo loo nto, uncede ukumisela ixesha lakho lokulala uqhubeke phambili.
15. Cela Inkxaso
Ngamanye amaxesha kufuneka ucele uncedo ukuze ufumane usuku apho uye wahluthwa ubuthongo.
Kubasebenzi, oku kuthetha ukuthetha nomphathi wakho ukubona ukuba ungathatha imisebenzi eyahlukeneyo yosuku, nokuba unganakho ukusebenza usuku olufutshane.
ungawubona njani umahluko phakathi kothando nenkanuko
Kubazali abasokolayo babantwana abancinci, oko kunokuthetha ukufumana usapho okanye abahlobo ukuba bancede ekunyamekeleni abantwana ukuze ulale.
Okanye ngokubanzi, kunokuthetha ukuthetha nomntu osondele kuwe malunga nemeko ukufumana iingcinga kunye neengcebiso zabo.
Imithombo:
https://www.nhs.uk/live-well/sleep-and-tiredness/5-ways-to-wipe-out-winter-tiredness/