Ukuxhalaba Kwam Kuya Ndigcina. Ndingalala njani ngaphandle kwamayeza?

Zama ukudibanisa ucoceko lokulala olusempilweni kunye neendlela zokuphumla kwindlela yakho yemihla ngemihla.

Umzekeliso kaRuth Basagoitia

Umbuzo: Uxinzelelo kunye noxinzelelo kundigcina ndingalalanga, kodwa andifuni ukusebenzisa naliphi na iyeza ukundinceda ndilale. Ndingenza ntoni endaweni yoko?

Izifundo ziqikelela ukuba i-10 ukuya kwi-18 pesenti yabantu baseMelika bayasokola ukufumana ukuphumla ngokwaneleyo. Ukungalali ngokwaneleyo kunokuzenza mandundu iimpawu zoxinzelelo, uxinzelelo kunye nokuphazamiseka kwengqondo. Kwicala elisezantsi, ukulala ngakumbi nako kunokuyiphucula impilo yakho yengqondo.

Ukuba oku kuvakala ngathi nguwe, zama ukubandakanya ukucoceka kokulala okusempilweni kwinkqubo yakho yemihla ngemihla. Ukuziphatha okunempilo kokulala kunokubandakanya:

• ukunciphisa umda wasemini wecaffeine
• ukwenza umthambo emini
• ukuvala i-elektroniki njengee-smartphones kunye nee-iPads kwigumbi lokulala, kunye
• ukugcina iqondo lobushushu kwigumbi lakho phakathi kwe-60 kunye ne-67 ° F (15.5 kunye ne-19.4 ° F)

Ukongeza ekuzifundeni ucoceko lokulala, oogqirha bengqondo bacebisa ukubandakanya iindlela zokuphumla, ezinje ngokucamngca, i-yoga yokubuyisela kwimeko yesiqhelo, kunye nokuzilolonga ngokuphefumla kwindlela yakho yobusuku. Olu hlobo lokuzilolonga lunceda ekuphenduleni komzimba, onokuthi uthomalalise inkqubo yovalo egqithisileyo.

Kwaye okokugqibela, ikwayimbono elungileyo ukuthetha nengcali yengqondo okanye enye ingcali yezempilo yengqondo ngoxinzelelo lwakho. Ukuxhalaba okunxulumene noxinzelelo kunokubangela amaxhala amatsha, njengoloyiko lokungakwazi ukulala. Ukuziqhelanisa nokunyanga ngokuziphatha kunokukufundisa ukuba ungazicelomngeni njani kwezi ngcinga, ezinokwenza ukuba uxinzelelo lwakho lulawuleke ngakumbi.

UJuli Fraga uhlala eSan Francisco nomyeni wakhe, intombi yakhe, kunye neekati ezimbini. Ukubhala kwakhe kuvele kwiNew York Times, eyiNene elula, iWashington Post, iNPR, iNzululwazi yethu, uLily noVice. Njengengcali yeengqondo, uyakuthanda ukubhala malunga nempilo yengqondo kunye nokuphila kakuhle. Xa engasebenzi, uyakonwabela ukuthenga ngeengxoxo, ukufunda nokumamela umculo odlalayo. Ungamfumana Twitter.