Ukuvuka kusasa kuyisijeziso sangempela, bese kuthi phakathi nosuku kukhona ukulala nokukhathala? Konke lokhu kungashiywa esikhathini esidlule, ukwazi izimfihlo ezithile.
Abantu bangahlukaniswa ngamaqembu amabili: labo okulula ukuvuka ekuseni, nalabo okuyizivivinyo ezinzima kunazo zonke. Awufuni ukufana ne-zombie ekuseni, bese usebenzisa amathiphu okuqinisekisiwe hhayi umuntu oyedwa ongakha umkhuba owusizo.
Isinyathelo 1. Hlela umgomo futhi ungacimi indlela.
Uma unquma, kudingeka wenze okuthile. Futhi ungaqapheli ukuyeka! Futhi lezo zivunguko zakuqala zayeka ukucasula futhi zazingekho umthwalo, kuzothatha isikhathi. Eqinisweni, umkhuba usungulwe izinsuku ezingu- 20-40, ngakho-ke kudingeka udinde. Emva kwalesi sikhathi, ekugcineni uzokuzwa injabulo yokuvuka ekuseni.
Isinyathelo 2. Sibala isikhathi esihle sokulala.
Ukuze umuntu alale, umuntu kufanele alale ngokuzwakalayo kanye nenani elanele lamahora. Ososayensi banqume ukuthi ubuthongo obunempilo buhlala amahora angu-8, ngakho-ke ukubala ngokulinganisa isikhathi, kungakanani okudingayo ukulala, nokuthi kungakanani ukuvuka. Ngendlela, ngesikhathi sokulala, i-hormone melatonin ikhiqizwa, okudingekayo ukuze kubuyiselwe umzimba. Ososayensi bathole ukuthi ukuphakama kokukhiqiza okusebenzayo kuwela esikhathini esivela ku-12: 00 kuya ku-2 ekuseni, ngakho ngalesi sikhathi udinga ukulala.
Isinyathelo 3. Yakha umkhuba.
Kwezinye izimo, izinqumo zekhadikhadi zingcono kakhulu, kodwa hhayi kulokhu. Ukuthuthukisa umkhuba wokuvuka ekuseni, kungcono ukwenza konke kancane kancane. Qala ukuvuka nsuku zonke amahora angu-5-10. ngaphambi kwesikhathi esivamile. Ngenxa yalokhu uzovumela umzimba ukuba uvumelane nezimo ezintsha ngaphandle kwezinkinga.
Isinyathelo 4. Sifunda ukulala ngokushesha usebenzisa indlela eyimfihlo.
Ngesikhathi kudingekile ukuba ulale, kodwa wanquma ukubuka amaminithi ambalwa kwikhompyutha noma efonini futhi ngokuthula "walahlekile" amahora amaningana - isimo esivamile kubantu abaningi. Le mikhuba kufanele isuswe, njengoba icasula isimiso sezinzwa, singakuvumeli ukuba ulale ngokushesha. Kukhona imfihlo elula yokudweba uMorpheus kuye. Kubalulekile ukulala phansi imizuzu 10-15 kusihlwa. embhedeni, vala amehlo akho uphumule. Ngemuva kwalokho, yenza ibhizinisi lakho, futhi kungekudala isifiso sokulala sizovela ngokwawo.
Isinyathelo 5. Siphuza ubisi olufudumele bese sithatha ishayela ehlukile ngokuphambene nalokho.
Ukhathele ukubala amawundlu, kodwa ungazange ufunde ukuthi ungalala kanjani ngokushesha, ungasebenzisa izindlela, ukusebenza okuqinisekisiwe yinani elikhulu labantu. Ugogo bethu baphuza ubisi olufudumele, benezela uju kuwo. Abantu abaningi basizwa ukuba baphumule futhi bahlale bekulungele ukulala ngeshayana ehlukile, futhi kudinga ukugezwa ngamanzi afudumele.
Isinyathelo 6. Siyeka ukudla ngaphambi kokulala.
Ungadli amahora ambalwa ngaphambi kokulala isikhathi asizuzisi nje kuphela isibalo esihle, kodwa futhi nokulala kahle. Ngemuva kokudla okunomsoco, umzimba uzogaya ukudla isikhathi eside, ngakho-ke ngeke kwenzeke ukuthi ulale ngokujwayelekile.
Isinyathelo 7. Susa yonke imithombo ekhanyayo ..
Ososayensi baye bafakazela ukuthi noma yimuphi umthombo okhanyayo usebenza emzimbeni ngendlela ecasulayo, engakuvumeli ukuba uphumule ngokuphelele futhi ulale ngokushesha. Lokhu kusebenza, isibonelo, ama-light on computer, isibani somgwaqo njalonjalo. Ungathenga ukugqoka okukhethekile emehlweni. Uma ulala, akudingeki ubheke efonini.
Isinyathelo 8. Khetha indawo efanele ye-alamu.
Iphutha labaningi ukubekwa kwewashi le-alamu eceleni kwakho ukuze ukwazi ukulivala ngokushesha ngokulula nje isandla. Isimo kulokhu sizoba into enjengale: uvuke, cisha i-alamu bese unquma amanye amaminithi angu-5. ulale phansi futhi ekugcineni ulale. Ithikili enhle - faka iwashi le-alamu, ngakho kufanele uvuke futhi wenze okungenani izinyathelo ezimbalwa, bese ukhetha uhlobo oluthile lomculo omubi. Ngiseduze newashi le-alamu, faka ingilazi yamanzi, okudingayo ukuphuza ukuze "ugijime" umzimba.
Isinyathelo 9. Vuka ucingo.
Uma kungekho ithemba lewashi le-alamu, futhi awukwazi ukulala kahle, bese ubuza omunye umuntu, ovuka ngo-100% ekuqaleni, ukubiza nokukhuluma nawe. Ngokwezibalo, izingxoxo zocingo ziholela ngokushesha ekuzizweni kwabantu abaningi.
Isinyathelo 10. Thola umgomo wokuvusa kuqala.
Ngomuntu, ukugqugquzela kubaluleke kakhulu, ngakho kubalulekile ukuqonda, futhi kungcono ukubhala phansi okudingayo ukuvuka ekuseni. Isibonelo, ngoba ama-awa avela amahora amabili noma amathathu ongaxazulula imisebenzi ethile yasendlini, uzibeke ngokuhlelekile, wenze ukwakheka okuhle nekhanda, njalonjalo. Ungafaka ohlwini lwamacala, ahlale engenawo isikhathi esanele. Ukuba nomgomo owusizo futhi oyifunayo, ukuphuma embhedeni ngaphambi kokujwayelekile kuyoba lula kakhulu.
Isinyathelo 11. Sihlomisa induduzo.
Kunezindlela ezimbalwa ezilula zokudala izimo ezihle ukuze uvuselele ngokushesha emva kwephupho. Ikamelo lokulala akufanele lishise kakhulu noma libandayo (ebusika, faka amanzi okugeza afudumele eduze kombhede ukuwufaka ngemva kokuvusa). Kusihlwa, lungiselela imikhiqizo yokudla kwasekuseni okusheshayo nokulungiselela ikhofi elimnandi noma itiye. Qaphela ukuba ungasebenzi ekuseni, ukuqoqa izinto ezidingekayo zebhizinisi elizayo, nezingubo.
Isinyathelo 12. Kukhokhwa kuba - eyodwa, ezimbili.
Abaningi bakhohliwe mayelana nezinzuzo zokuzivocavoca ekuseni, okususa ukulala nokusiza ukujabula. Yenza ukunyakaza okulula okulula, futhi umehluko uzobonakala.
Isinyathelo 13. Sukuma ebhedeni, sidansa.
Zenzele uhlu lwadlalwayo lwamathrekhi anomlilo futhi ajabulisayo akwenza uhambe futhi uhlabelele. Vula ukuphakama komculo (ukungavumeli omakhelwane bangasebenzisa i-headphone), khona-ke kuyoba lula ukuvuka.
Isinyathelo 14. Ukulala, ukulala, ukulala ... ntambama
Ezinsukwini zokuqala zokuvuswa kokuqala, ubuthongo buyovame ukuzwakala usuku lonke, ngakho-ke uma kunokwenzeka, kunconywa ukuthi okungenani ihora linikezwe ukulala. Ngenxa yalokhu, ungajabula futhi uzizwe ungcono.