Uvuka njani kwangethuba kwaye ulumke, nokuba uyakuzonda kusasa

Yeyiphi Imovie Ukubona?
 

Akukho nto ibaluleke ngaphezu kokulala ubusuku obuhle ukonyusa imveliso kwaye ube nesiqhamo, usuku olumnandi. Ayisiyiyo kuphela into yokuba ufuna ukucoceka kokulala, kodwa kufuneka wazi ukuba uvuka njani kwangoko, uqaphele, kwaye ulungele ukuqala kwemini yakho enemveliso.



Kutheni kubalulekile ukulala esemgangathweni kunye nokuvuka komjikelo kubaluleke kangaka?

Ukulala okusemgangathweni kunye nokuvuka komjikelo kunegalelo elihle kwimpilo nakwintlalo-ntle, kunye nasekuncedeni ukunciphisa kunye ukulawula uxinzelelo . Ngapha koko, ucoceko lokulala olusempilweni lunakho ukunceda kulawulo loxinzelelo kunye ixhala .



Ke, makhe sijonge indlela onokuvuka ngayo kwangoko kwaye uzive ulungile ngokwenza njalo, nokuba uyakucaphukela kusasa! (Ahem - ngaphandle kokusela iilitha ezili-10 zekofu!) Zili-13 iingcebiso zizonke, zohlulwe zaziindawo ezintathu eziphambili, ukuqala nge…

Ukufumana ukulala nzulu, nokuphumla

Ukuvuka ekuseni, uqaphele, kwaye ukulungele ukoyisa usuku kuqala ngokulala komgangatho. Ukuphucula umgangatho wokulala kwakho kukushiya uphumle ngcono, ukwazi ukuvuka, kwaye ukulungele ukuvuka ngentsasa elandelayo. Uphucula njani umgangatho wokulala kwakho, nangona kunjalo?

1. Qala ngendawo olala kuyo. Ngaba ukhukho lwakho lukhululekile? Umbhede okhululekileyo kunye nemiqamelo inokukunceda ulale ngokukhawuleza, ulale nzulu, kwaye uvuse amandla ngakumbi kusasa. Isiciko somandlalo yindlela engabizi kakhulu yokuphucula intuthuzelo ukuba awufuni ukuthenga ibhedi entsha okanye umatrasi. Imithwalo emitsha inokuba yindleko eyiyo ekuphuculeni umgangatho wokulala kwakho.

2. Vavanya ukuba zeziphi iziphazamiso ezinokuphazamisa amandla akho okulala. Abantu abaninzi bayathanda ukulala bebukele inkqubo kumabonwakude okanye kwikhompyuter yabo. Isandi kunye nokukhanya okuvela kwiscreen kunokuthintela ukuba ungangeni amanqanaba anzulu okulala . Unokuzifumana uphaphile ngenxa yeentengiso ezinkulu okanye ingxolo. Ukuba ufuna isandi sokulala, uhlobo oluthile lomvelisi wengxolo emhlophe okanye nefeni kunokuba lukhetho olungcono.

3. Uthini ngeefestile zakho kunye namakhethini? Ngaba unakho ukukhanya okuninzi okugalela egumbini nge okanye ngeenxa zonke amalengalenga akho? Amakhethini amnyama ayindlela efanelekileyo yokuthintela nakuphi na ukukhanya kwangaphandle ekuphazamiseni amandla akho okungena kubuthongo obunzulu, okanye ukuvusa kwangoko.

4. Kuphephe ukutya nokusela kakhulu kwiiyure ezimbalwa ngaphambi kokuba ulale - ngakumbi nantoni na ene-caffeine. Oku kuya kunciphisa amathuba okuba uye kwigumbi lokuhlambela ezinzulwini zobusuku (isidlo sakho sangokuhlwa sinokuqulatha amanzi amaninzi, kunye nokutya okulula okufana neziqhamo, nako).

izinto eziphambeneyo zokwenza xa udikiwe

Oko kuya kotywala, nako. Abanye abantu bayathanda ukuba neglasi yewayini okanye isiselo ngaphambi kokuba balale. Ngelixa kunokukunceda ulale, utywala buphazamisa amandla akho okufikelela nzulu kwaye uyaphumla ukulala, okuchaphazela kakubi amandla akho okuvuka ngentsasa elandelayo. Into efanayo iyinyani kwiimveliso zecicotine.

5. Nciphisa ukulala kwakho emini. Nangona ukulala kuyinto ethandekayo kunye nokuzonwabisa kokuzonwabisa, kuyaphazamisa ukukwazi kwakho ukulala ebusuku. Nokuba uthatha isigqibo malunga nokulala emva kwemini, thintela ukulala emva kwentsimbi yesi-5 kuba iya kubuthintela ubuthongo balobo busuku.

6. Kwaye kubathandi bezilwanyana phaya, ayilombono uhle ukuba izilwanyana zakho zilale nawe. Iintshukumo kunye nengxolo yabo inokukuvusa, ikukhuphe ebuthongweni obunzulu kwaye yenze kube nzima kuwe ukuba uvuke kusasa.

Unokuthanda (inqaku liyaqhubeka ngezantsi):

Ukophula umkhuba wokuLala

Ngaba ufuna ukuvuka kwangoko kwaye uqaphele? Kuya kufuneka uyeke umkhuba wokulala. Kukho abanye abantu abaya kulibetha eli qhosha lokulala ixesha elininzi ngaphambi kokuba bazirhuqe ebhedini. Kwaye kutheni? Udiniwe! Kunene? Ewe, ukuthambisa imizuzu elishumi elinesihlanu ukuya kwiyure ngaphambi kokuba uvuke ebhedini kunokuba negalelo ekubeni usadiniwe.

Abantu abahlala kwiqhosha lokusnuza badla ngokungalali kwangexesha ngobusuku obandulelayo obenza kube nzima ukuvusa isilumkiso ngentsasa elandelayo. Ngokuqhubeka nokulala, ufundisa ingqondo yakho (kwaye ngaloo ndlela umzimba wakho) ukuba ungavuki ngokukhawuleza.

7. Endaweni yokulala, setha ialam enye kwaye unamathele kuyo. Kukho uninzi lwezinto onokukhetha kuzo kunye neemveliso phaya zabantu abathi ngokungxama babethe isnozoze. Ukubeka iwotshi ye-alamu kwigumbi ukuze inyanzeleke ukuba uphakame uye kuyo yinto elula. Kukwakho iiapps kunye neemveliso ezikwenza ukuba usombulule iipuzzle ukucima ialam, zikunyanzele ukuba ucinge kwaye uqale ukuvuka.

Uhlobo lwe-alamu oyisebenzisayo lunokunciphisa utshintsho ukusuka ekulaleni ukuya ekuvukeni. Ezinye iiwotshi zeapps zibonelela ngeseto sealam esonyusa kancinci ivolumu de uvuke. Olu konyuka ngokuthe ngcembe, ekunciphiseni kwimeko yokuvuka, kunokuba ngcono kunomsindo omkhulu wealam ekhalayo.

8. Khetha ixesha lokulala elimileyo apho uya kuba nakho ukulala iiyure ezisibhozo. Ukungaguquguquki kunokuba nzima nosapho okanye ishedyuli yomsebenzi engalunganga, kodwa kuluncedo ekuphuculeni umgangatho wokulala kunye nokukwazi ukuvuka.

Ixesha lokuphuma ebhedini!

Lixesha lokuba uphume ebhedini xa kukhala ialam. Kufuneka uphakame, uqale ujikeleze, kwaye ufumane igazi elihamba ukuze uqhelane nokusebenza xa ialam yakho ikhala.

9. Ngaba uyazilolonga? Isiqingatha seyure sokuzilolonga asincedi kuphela ukuvelisa amandla kunye nendlela yokuphila esempilweni, kodwa ikwanceda ukuba ulale ngokukhawuleza ebusuku. Faka umthambo kwimini yakho, nokuba kukuhamba nje ngenja okanye ukubaleka kwitreadmill okwethutyana. Kungekudala emva kokuba uvukile lixesha elihle lokuzilolonga kwishedyuli yakho, ngaphambi kokuba usuku lwakho oluxakekileyo luhambe. Nanini na xa ukhetha ukuyenza, into ebalulekileyo kukuyenza ibe yinto ephambili. Ukuzivocavoca ngepensile kwishedyuli yakho exakekileyo kwaye unamathele kuyo ngokungathí sina njengalo naluphi na uxanduva.

10. Ukuqhuma kwamanzi abandayo unokukunceda ukuba uvuke, nokuba kukugeza okanye uhlambe ubuso bakho esinkini. Kwaye sithetha ngamanzi…

11. Hlaziya kwakhona iglasi okanye ezimbini zamanzi apholileyo, ahlaziyayo ngoko nangoko emva kokuba uvukile. Umzimba kunye nengqondo yakho iya kukuxabisa ukubuyiselwa kwakhona emva kokulala kakuhle ebusuku. Abantu bathambekele ekutsiba ngqo ikofu okanye isiselo esinamandla, kodwa ezi ziya kukuhambisa amanzi emzimbeni emva kokuhamba ubusuku bonke ngaphandle kwamanzi. Ukunqongophala kokudinwa kunye nokudinwa kunokubangelwa kukuphelelwa ngamanzi emzimbeni.

12. Isidlo sakusasa esisemgangathweni ibonelela ngamandla afunekayo ukuze uhambe kusasa. Akunyanzelekanga ukuba ibe yinto egqithisileyo. Nokuba isitya sokutya okanye esinye isiqhamo sanele kunokuba ufumane.

13. Yongeza isandi ukuze ukhuthaze ngakumbi! Kuyaziwa ukuba umculo wakho owuthandayo uya kukunceda ingqondo yakho ikhuphe i-dopamine ethile exabisekileyo. Mamela umculo ophakamisayo, okhuthazayo, okanye omnandi kusasa. Ukuba ufuna ukubandakanyeka ngakumbi, unokukhetha ipodcast, incwadi yeaudio, okanye Intetho ekhuthazayo yeTED .

Phuhlisa umkhwa

Ukuphuhlisa umkhwa sisitshixo sokuvuka ekuseni. Ayisiyonto nje oyenzayo kusasa xa uvuka. Imalunga nendlela oqhuba ngayo ubomi bakho, ulwakhiwo losuku lwakho, izinto ozibeka emzimbeni wakho, kunye nendalo ozama ukulala kuyo. Ukwenza inkqubo entsha kunye nokuphuhlisa le mikhwa kuya kuthatha ixesha kunye nomzamo. Iziphumo ezivela ekutshintsheni nasekuphuhliseni iindlela zokulala ezingcono azibonisi ngobusuku obunye.

Gcina kuyo nangona kunjalo. Inkqubo ye- elona candelo libalulekileyo ekuphuhliseni imikhwa emitsha nengcono kukungaguquguquki.

Chonga iindawo ezibuthathaka kwimo yakho yokulala, sebenza ukulungisa ezo zinto, kwaye kuya kuba lula ukuvuka kwangoko, ulumke, kwaye ulungele ukoyisa usuku lwakho!