Sebenzisa le-90-Minute Snooze Button yeHack Hack ukwenza amandla kusasa kwakho

Umxholo

• Ngosuku lokuqala
• Ngosuku lwesibini
• Ngosuku lwesithathu
• Umhla wesine nowesihlanu
• Ngosuku lwesithandathu
• Usuku lokugqibela
• Ndingathi iyasebenza?

Ngaba ukuseta ialam emva kwemizuzu engama-90 ngaphambi kokuba uvuke kunokukunceda uphume ebhedini ngamandla amaninzi?

Ukulala kwaye sithandana nomntu omnye, sizimisele, kwaye sinothando. Ndiyabuthanda ubuthongo, kwaye ubuthongo buyandithanda - nzima. Ingxaki kukuba, ngelixa sihlala sichitha ubuncinci iiyure ezisibhozo ngobusuku kunye ngaphandle komzabalazo, xa kufika kusasa andikwazi ukuzisusa kummangaleli wam (er, umqamelo), naxa sele ndilale ngokwaneleyo.

Endaweni yoko, ndilele (kwaye ndilele kwaye ndithathe) ndide ndivuke emva kwexesha, ndinyanzelisa inkqubo yam yasekuseni kwisekisi eqhuqhiweyo yeeboogies zamehlo, iibhafu zesiponji, ikofu yokuhamba, kunye nexesha elibekiweyo. Ke ndithe ndakuva ukuba kunokubakho indlela ebhetele yokuzilumla kunxibelelwano lwam lwakusasa kunye nokulala- nge-90-minute snooze hack - ndanomdla.

Nanku umongo: Endaweni yokuchitha isiqingatha ukuya kweyure epheleleyo ubuthongo ubetha iqhosha lokusnuza kwakhona kwaye uphinde uphinde ungene koko abaphandi bakubiza ngokuba "bubuthongo obuqhekezayo" (obunokuthi ukwazi ukusebenza imini yonke), usete ii-alamu ezimbini.Enye isetelwe imizuzu engama-90 ngaphambi kokuba ufune ukuvuka kunye nenye xa ufuna ngokwenene ndifuna ukuvuka.

Ithiyori, uyachaza uChris Winter, MD, umlawuli wezonyango kwiZiko lokuLala iMithi kwisibhedlele iMartha Jefferson eVirginia, kukuba imizuzu engama-90 yokulala oyifumanayo phakathi kwesnoozes ngumjikelo opheleleyo wokulala, ekuvumela ukuba uvuke emva kwemeko yakho ye-REM, endaweni ye during. Sala kakuhle ukozela.

Ngaba ii-alamu ezimbini zinokundinceda ukuba ndohlukane nolwalamano lwam (ngokuxhomekeka) kunye nokulala? Ndithathe isigqibo sokuyivavanya iveki.

Ngosuku lokuqala

Ngobusuku obungaphambili, ndabeka i-alamu ngo-6: 30 kusasa kunye nomnye ngo-8: 00 kusasa-iiyure ezisithoba ezipheleleyo emva kokuba ndibethe ifula. Xa kwaqala ukukhala ialam, ndatsiba kanye ebhedini kuba kwakufuneka ndichame.

Ngelixa ndityibilikayo kwangoko phakathi kwamashiti ndalala, ukuba imeko yam ye-REM ithatha imizuzu engama-90, ngoku ndinemizuzu engama-86 kuphela yokufumana umjikelo opheleleyo. Mhlawumbi yiloo nto ngo-8: 00 ekuseni xa ialam yam icimileyo, ndaziva ngathi inkunkuma.

Ngenxa yesilingo ndaphakama ndayohlamba, ngethemba lokuba igrogginess endandiyiva yayiza kuphela. Kodwa khange ndide ndigqibe ikomityi yam yesibini yekofu.

Ngosuku lwesibini

Ndandinomhlangano wesidlo sakusasa ngala mini, ke ndabeka ialam yam yokuqala ngo-5: 30 kusasa neyesibini ngo-7: 00 kusasa. Ukuvuka ngo-7: 00 kusasa kwakungumoya; Ndatsiba ebhedini, ndenza indlela ekhawulezayo yokolula ibhedi yam yeyoga, ndaze ndanexesha lokulungisa iinwele zam ngaphambi kokuba ndiphume ngomnyango ndisiya kwintlanganiso yam.

Nantsi into… andikhumbuli ndisiva kwaye ndicima i-alamu yesi-5: 30 kusasa (ngokoqobo, zero), nangona kulungile ukuba ndibeke. Nokuba kunjalo, bendinamandla aphezulu ngalo lonke ixesha lokusa, kwaye bendiziva ngathi ndiyintaka yokuqala + ye-A.

Ngosuku lwesithathu

Njengosuku lokuqala lokuzama kwam, xa ialam yam yokuqala yahamba, kwafuneka ndichame. Ndiziva ndilungile (yithi, i-6 ngaphandle kwe-10) kwaye ndilawulwa hayi hit snooze xa ialam yam yesibini yahamba ngo-8: 00 a.m. Kodwa ndandixhalabile ukuba ndiyonakalisa lo mzamo ngokuzinika imizuzu engama-80 ukuya kuma-85ish kwi-REM endaweni yama-90, ndiye ndatsalela ingcali yokulala ubusika ngengcebiso.

Kuyavela, i-90 ayilo nani lomlingo.

"Kukho uluvo lokuba wonke umntu ulele kwimijikelezo yemizuzu engama-90 kodwa lo ngumndilili, hayi umthetho," utshilo uBusika. Oko kuthetha ukuba umjikelo wakho we-REM ungade okanye ube mfutshane kunemizuzu engama-90. Ke akufuneki uzive ngathi uya kuvuka uziva ubuyiselwe ngakumbi ukuba uyavuka kwimizuzu emihlanu kamva okanye ngaphambili. " Phew.

Logama nje bendingavuki ndiziva ndidiniwe- kwaye bendingenguye - uBusika uthe angazikhathazi ngezi zigejana zangasese.

Umhla wesine nowesihlanu

Ngezi ntsuku, phakathi kweentsimbi ezimbini ze-alamu, bendinamaphupha amabi kakhulu, aneenkcukacha ezininzi endinokukhumbula ukuba nazo ebomini bam bonke. NgoLwesine, ndiphuphe ndiyinkwenkwana egama linguBeverly owayeyindadi yeOlimpiki, kwaye ndinenja efuywayo egama linguFido eyayithetha isiRashiya (nzulu). Emva koko, ngolwe-Sihlanu, ndandinephupha endifudukele kulo eTexas ukuze ndiye kuba yimbaleki ye-CrossFit.

Kuyabonakala ukuba, ndinamandla athile emidlalo-kunye nomnqweno wokuhlola uMzantsi-ukuba amaphupha am ayandicenga ukuba ndiphande? Into enomdla kukuba, uBusika wayecebise ukuba ndigcine iphephancwadi lephupha ecaleni kwebhedi yam kule veki kuba wayecinga ukuba eli linge lingawachaphazela amaphupha am.

Ukuphupha ngolu hlobo kwakuthetha ukuvuka kwakungokuphazamiseka okukhulu. Zombini iintsuku zindithathe imizuzu emihlanu ukwehla "kuphupha oluphezulu" kwaye ndiziqokelele.

Kodwa ndakuba ndivukile, andizange ndiphinde ndilale! Ke ndicinga ukuba ungatsho ukuba i-hack iyasebenza.

Ngosuku lwesithandathu

Ndeva ialam yam yokuqala ngo-7: 00 kusasa kunye ne-alamu yam yesibini ngo-8: 30 kusasa, kodwa ndonwabile ndonwabisa i-sucker kude kube yi-10: 30am-eyona nto yamva nje endingalala ngayo ukuba bendisafuna ukwenza umkhwa, ngoMgqibelo kusasa ngo-11 : 00 am CrossFit iklasi.

Ndizive ndiphumle kakuhle, ebelungile kuba bendingenalo ixesha lokuthatha ikofu xa ndisiya emsebenzini. Koda mna uyenzile hit snooze kangangeeyure ezimbini ezipheleleyo… thetha ngokusilela.

Usuku lokugqibela

Ndidla ngokulala ngeeCawe, kodwa bendinezinto ezimbalwa endifuna ukujonga uluhlu lwezinto ekufuneka ndizenzile ngaphambi kokuba ndiye ejimini. Ke, kwakhona, ndibeka ialam yam yokuqala ngo-7: 00 kusasa kunye ne-alam yesibini ngo-8: 30 kusasa emva kokuba ndilele ngo-10: 00 emva kwemini. kubusuku obudlulileyo, ndandivukile ngaphambi kokuba ialam iqale!

Ndaseta ivenkile, ndasela i-joe, kwaye ndiphendula ii-imeyile nge-6: 30 kusasa Nokuba ukungabikho yayingengonobangela, ndingabiza ukuba kukuwina.

Ndingathi iyasebenza?

Inzame yam evekini yokuzikhupha kwiqhosha le-snooze ngokuqinisekileyo alonelanga ukundikhulula kuthando lwam lukaZzzville. Kodwa, i-alarm yemizuzu engama-90 uyenzile Ndigcine ekubetheni i-snooze yonke imihla kodwa inye (kwaye ibinguMgqibelo, ke andizukuba rhabaxa kum).

Ngelixa ndingakhange ndibengumlingo ngomntu wasentseni emva kokuzama ukuqhekeza, ndiye ndafunda ukuba kukho isibonelelo esinye sokuvuka okokuqala okanye okwesibini: ixesha elininzi kusuku lwam lokwenza umsebenzi!

Ukuya phambili, andinakuthembisa iintsuku zam zokulala zisesemva ngokusisigxina kum. Kodwa le mpazamo yandibonisa ukuba ndinokwahlukana neqhosha lam lokulala kwaye ugcine uthando lwam ngokulala.

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein-smoothie, ulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Ubaleka ukuhamba kwakhe kangangeeveki ezimbini, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihlwa, wahlamba namalahle- konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele kwi-Instagram.