I-Nap emva kwesidlo sasemini iphucula ukugxila kunye neMemori

Umxholo

• Izibonelelo eziphambili zempilo
• Indlela yokuthatha isihlwathi esilungileyo
• Ngaba ukulala kungabangela ingozi kwimpilo?
• Ngaba uyatyeba emva kwesidlo sasemini?

Ukulala emva kwesidlo sasemini yindlela efanelekileyo yokuzalisa amandla okanye ukuphumla, ngakumbi xa ungakhange ulale kakuhle ebusuku okanye uphile ubomi obuxakekileyo.

Eyona nto ifanelekileyo kukuthatha imizuzu engama-20 ukuya kwengama-25 emva kwesidlo sasemini ukuze uphumle kwaye wandise amandla omsebenzi okanye esikolo kuba ukulala ngaphezulu kwemizuzu engama-30 kunokukhuthaza ukuqaqanjelwa bubuthongo kunye nokunyusa ukudinwa, ukongeza ekuchaphazeni impilo, kwaye kunokubangela nokuba kubi kakhulu iingxaki ezinje ngeswekile, umzekelo.

Izibonelelo eziphambili zempilo

Ukulala imizuzu engama-20 emva kwesidlo sasemini kunokuzisa izibonelelo zempilo ezinje ngezi:

1. Yandisa uxinzelelo kunye nokusebenza emsebenzini;
2. Gwema uxinzelelo olugqithisileyo, ukukhuthaza ukuphumla;
3. Nciphisa ukudinwa emzimbeni nasengqondweni;
4. Ukuphucula imemori kunye nexesha lokuphendula.

Ke, ukuthatha isihlwathi kuyacetyiswa xa uziva udiniwe okanye ulele ngokungalindelekanga emini. Ukongeza, xa kusaziwa ukuba uza kuvuka ixesha elide, kuba uza kusebenza ebusuku, kuyacetyiswa ukuba ulale kancinci ukuze ube namandla ongezelelweyo afunekayo.

Nangona kunjalo, xa imfuneko yokuthatha isihlwathi emini ixhaphake kakhulu okanye ibonakala ngaphezulu kwesihlandlo esinye ngosuku, kuyacetyiswa ukuba udibane nengcali yokulala ukuze uchonge ukuba ngaba ikhona na ingxaki yezempilo ekufuneka inyangwe ngamayeza, umzekelo .

Jonga uluhlu lwezifo ezisi-8 ezinokubangela ukudinwa kunye nokulala kakhulu emini.

Indlela yokuthatha isihlwathi esilungileyo

Ukufumana zonke izibonelelo zokulala kubalulekile ukuyigcina imfutshane, oko kukuthi, ukunqanda ukulala ngaphezulu kwemizuzu engama-20 ukuya kwengama-30 ngokulandelelana. Elona xesha lilungileyo lokulala phakathi kwe-2: 00 emva kwemini kunye ne-3: 00 emva kwemini, okanye kanye emva kwesidlo sasemini, ngaphandle kokuba lelinye lamaxesha omhla apho, ngesiqhelo, amanqanaba okuqwalaselwa esezantsi, ikwasondele kakhulu ukulala, kungaphazamisi ukulala.

Abantu abasebenza kwiishifti okanye abaneeshedyuli zabo zokulala kufuneka baziqhelanise nexesha labo lokulala ukuthintela ukuphazamisa iiyure zokulala, njengoko isithongwana esisondele kakhulu ekulaleni sinokubangela ukulala. Ukuba le yimeko yakho, jonga iingcebiso ezibalulekileyo zokuphucula ukulala kwabo basebenza kwiishifti.

Ngaba ukulala kungabangela ingozi kwimpilo?

Nangona ukuthatha isihlwathi kunezibonelelo ezininzi zempilo, akusebenzi kuwo wonke umntu kuba ayinguye wonke umntu onokulala emini okanye ebhedini, kwaye oku kunokubangela iingxaki ezinje:

• Ukukhathala okukhulayo: abo bangakwaziyo ukulala ebhedini yabo banokuthatha ixesha elide ukulala kwaye oku kunciphisa ixesha lokuphumla. Ngale ndlela, abantu abaninzi banokuvuka kwimizuzu embalwa kamva ngaphandle kokuziva imvakalelo yokuphumla kwaye bazive ngathi balele ngakumbi;
• Ukwanda koxinzelelo kunye nokudana: abo banobunzima bokulala emini banokuziva bekhathazekile ngokungakwazi ukulala kwaye oku kungonyusa amanqanaba oxinzelelo, kuvelise iziphumo ezichaseneyo noko kulindelweyo;
• Ukuphuthelwa: ukuba isihlwathi sithathwa sisondele kakhulu kwixesha lokulala kunokubangela ukuba kube nzima ukulala ebusuku;
• Yandisa ukuhleka kweswekile: ngokwesifundo saseJapan, ukulala ngaphezulu kwemizuzu engama-40 emini kwandisa umngcipheko wokuba nesifo seswekile ngama-45%.

Ke, ngokufanelekileyo, umntu ngamnye kufuneka azame ukulala emva kwesidlo sasemini nanini na xa kufuneka, kwaye avavanye indlela abavakalelwa ngayo emva kokuvuka nokuba loo nap ibuchaphazele njani ubuthongo babo ebusuku. Ukuba akukho ziphumo zibi ziqwalaselwayo, i-nap ingasetyenziselwa njengendlela efanelekileyo yokuzalisa amandla emini.

Ngaba uyatyeba emva kwesidlo sasemini?

Akukho bungqina bokuba ukulala emva kwesidlo kungakutyeba. Nangona kunjalo, abanye abantu banokufumana kunzima ngakumbi ukwetyisa ukutya ngelixa ulele okanye ulele phantsi kwaye kwezi meko, kunokuba kukuthanda ukuqunjelwa esiswini. Ke, into elungileyo kukuba umntu athathe ubuthongo ngaphandle kokulala phantsi kwaye alumkele ukungatyi isidlo esikhulu kakhulu, kwaye aphelise isidlo ngeti yokugaya ukutya, umzekelo.