Iindlela ezi-3 zokuThintela ukuLala emva kokuSebenza

Umxholo

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Ubukhulu becala, ubungqina buxhasa inyani yokuba umthambo ulungele ukulala-kuyanceda ukuba ukhawuleze ukhawuleze kwaye ulale ngesandi ubusuku bonke. Nangona kunjalo, ufumanise ukuba ukusebenza kufutshane kakhulu nexesha lokulala kunokukunika a jolt wamandla aphelayo akugcine uphaphile ixesha elide? AWUKHO wedwa. Kwisifundo esinye, abathathi-nxaxheba balala imizuzu engama-42 ixesha elide kwiintsuku ababengasebenzi ngazo.

Ukuba kunjalo kuwe-kodwa ishedyuli yakho ayizukukuvumela ukuba ucinezele iseshoni yokubila kwakho kwangoko emini-akufuneki urhoxe ukuze uphumle kancinci ngobusuku oceba ukujima. Ezi ngcebiso zintathu ziya kukunceda ukuba ulale ngokukhawuleza, nokuba utsiba ngqo ukusuka kwi-squats ukuya engxoweni.

Yiya Impembelelo esezantsi

Gcina ukusebenza kwakho okuchukumisa intliziyo okwenyani ngeentsuku xa unexesha elininzi lokukhululeka ekuseni, kwaye usebenzise iindawo zokuzilolonga zakho zangokuhlwa zokhetho olungenamandla, njengokuhamba okanye ukubaleka ngokulula kakhulu okanye nokuba ngcono-i-vinyasa yoga. Ngapha koko, nokuba wenza ntoni, cinga ukuphela kokusebenza ebusuku kunye neemposiso ezimbalwa, njengoNwabisa uMntwana okanye isidumbu. Iintshukumo ezipholileyo kunye nokugxila ekuphefumleni kuya kukunceda ukuba ube phantsi, ulungiselele ukulala.

Phola Phantsi ngokukhawuleza

Ukungena ebhedini xa usencangathi kwiseshoni yakho yokuphakamisa ubunzima okanye ukuhamba kweetreadmill ngokuqinisekileyo kuqinisekisiwe ukuba uyasongamela ubunzima. Kwelinye icala, ukuthatha ibhafu eshushu okanye ishawa ngaphambi kokutyibilika kwii-PJs zakho kuya kuqinisekisa ukuba wonwabile ngokwaneleyo ukuba ungakhukuliseka. Kwaye, uphando lubonisa ukuba ubushushu obuphambili buhamba ngokwemvelo ngaphambi nje kokulala, nto leyo enceda ukuqalisa iinkqubo zokulala zomzimba wakho. Xa uphuma kwishawa enomphunga kwaye uqala ukoma, umzimba wakho uya kuthi nawo uwele izidanga ezimbalwa, zibangele ukozela.

Zama i-Snack yasezinzulwini zobusuku

Ukuzihlaziya emva kokuzilolonga ebusuku kakhulu konke malunga nokulingana: Yitya kakhulu, kwaye uya kuziva uzele kwaye udumbile ukubetha ifula; incinci kakhulu, kwaye isisu sakho esingxolayo siya kukugcina. Ukubheja kwakho kukufumana i-snack elula equkethe i-carbs kunye neprotheni, zombini ziyimfuneko ekubuyiseleni okufanelekileyo. Olunye ukhetho olufanelekileyo: i-toast epheleleyo kunye nebhotolo yamandongomane okanye i-hummus, iglasi yobisi lweetshokholethi, okanye itshizi enamafutha asezantsi kunye nabaqhekezi.

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