Iingcebiso ezi-6 zokuphucula ukulala kwabo basebenza kwiishifti

Umxholo

• 1. Lala ngexesha elifanelekileyo
• 2. Musa ukusela ikofu kwiyure ezintathu ngaphambi kokuba ulale
• 3. Ukuqinisekisa ukulala okusemgangathweni
• 4. Ukuthatha i-melatonin
• 5. Lala ngexesha lotshintsho
• 6. Yitya kakuhle
• Yintoni enokwenzeka ngokutshintsha abasebenzi

Into ongayenza ukuphucula ukulala kwabo basebenza kwiishifti kukugcina isantya esiqhelekileyo sokuchitha iiyure ezisi-8 zokuphumla, ukwazi ukubhenela kwiitayi ezikunceda uphumle xa ufuna ukulala, njenge-valerian, okanye uthathe isongezelelo se-melatonin Umzekelo, nangona ingabangeli ukulala, iyanceda ukuphucula umgangatho wayo, iqinisekisa imeko ethe kratya yokwenza imisebenzi yemihla ngemihla.

Ukongeza, kubaluleke kakhulu ukutya phakathi kwe-5 ukuya kwi-6 yokutya ngosuku, ukwenza konke okusemandleni ukufaka izondlo eziphezulu kwisidlo ngasinye, kodwa ngaphandle kokudlula kwiikhalori, ukunqanda ukutyeba kunye nomngcipheko wesifo seswekile, ezixhaphakileyo abo bangenamaxesha aqhelekileyo okutya, okulala nokusebenza.

Ezinye iingcebiso zokuphucula ukulala kunye nomgangatho wobomi wabo basebenza kwiishifti zezi:

1. Lala ngexesha elifanelekileyo

Njengoko iiyure zomsebenzi zihlala zahluka kwiveki ukuya evekini, into enokwenziwa kukwenza isicwangciso sokwazi ukuba leliphi ixesha lokulala, ukuze kuqinisekiswe ukuphumla okuyimfuneko komzimba nengqondo. Umzekelo olungileyo wesicwangciso ngu:

Emva kokusebenza ubusuku bonke, kuyinto eqhelekileyo ukuba nasemva kokulala iiyure ezisi-8 ezinconyelweyo, umntu uyavuka esalele kwaye ahlala edinwe kancinci kusuku olulandelayo, kodwa loo mvakalelo iyanyamalala imini yonke.

2. Musa ukusela ikofu kwiyure ezintathu ngaphambi kokuba ulale

Nanini na xa ukufutshane neyure yakho yokuphumla, enokuthi ibekho kusasa okanye emva kwemini, kuxhomekeke kwixesha olisebenzileyo, kuthintele ukusela iziselo okanye ukutya okwenza kube nzima ukulala njengekofu eqinileyo, itshokholethi, iziselo zamandla okanye ipepile , njengoko beshiya umntu ephaphile ngakumbi kwaye esebenzayo.

Oku kutya kufanele ukuba kutyiwe ngexesha lomsebenzi ukunika amandla amaninzi, kodwa iiyure ezi-3 ngaphambi kokuba ukuphela kuphele, kufuneka kuthintelwe. Jonga uluhlu olupheleleyo loku kutya: Ukutya okuthintela ukulala.

3. Ukuqinisekisa ukulala okusemgangathweni

Nanini na xa kunokwenzeka, eyona nto ilungileyo kukulala ekhaya hayi kwindawo yokusebenza, ukuzama ukulungisa igumbi elimnyama, elithe cwaka nelitofotofo, kuba oku kunceda ukulala ngokukhawuleza kwaye kuthintele ukuvuka amatyeli aliqela ngelixa uzama ukulala.

Ukuhlamba ibhafu yokuphumla okanye ukusebenzisa ijusi okanye iti eneempawu zokuthomalalisa kunokunceda. Izinketho ezilungileyo yincindi yeziqhamo, iti ye-chamomile, i-lavender okanye i-valerian, umzekelo. Ukuba awuthandi okanye awunalo ixesha lokulungiselela ezi jusi kunye neti, unokukhetha ukuthatha iyeza lendalo kwiicapsule eziqukethe ezi zithako.

Jonga ezinye iingcebiso ezikunceda ukuba ulale kamnandi ebusuku:

4. Ukuthatha i-melatonin

Isongezelelo se-melatonin lukhetho olufanelekileyo lokunceda ukugcina ubuthongo obuzolileyo, esi songezelelo sisebenza ngokuphucula umgangatho wokulala, kodwa asibangeli ukulala. Ngokwesiqhelo ipilisi ye-3 okanye ye-5 mg ngaphambi kokulala yanele ukufezekisa ukulala okusemgangathweni, nangona kunjalo kubalulekile ukuba kuboniswe ngugqirha, njengoko inokusebenzisana nelinye iyeza elinokusetyenziswa.

I-Melatonin lukhetho olufanelekileyo kubantu abaphethwe kukungalali kodwa abangafuni okanye abanakho ukuthatha amayeza ngokuchasene nokulala ngenxa yokuba kunokubangela ukuxhomekeka. Funda ngakumbi ngezibonelelo ze-melatonin.

5. Lala ngexesha lotshintsho

Abanye abaqeqeshi, njengabongikazi, banesibonelelo esikwaziyo ukuthatha isihlwathi ngexesha lokutshintsha kwaye oku kunokwenzeka xa udiniwe kakhulu kwaye unemvume yokusebenza. Kodwa xa oku kungenakwenzeka, ukulungiselela kwangaphambili, ukulala ubuncinci iiyure ezi-3 ngaphambi kokuqala komsebenzi kunokukunceda uhlale uphaphile.

6. Yitya kakuhle

Isondlo esifanelekileyo kubalulekile ukuba uhlale uphaphile xa ufuna ukusebenza. Ukutya kufuneka kuhanjiswe kakuhle, kwaye kuyingozi ukucofa ngalo lonke ixesha. Isidlo sokugqibela ngaphambi kwexesha lokulala kufuneka sikhanyise ukunqanda ukwetyisa okungalunganga kunye nemvakalelo yesisu esipheleleyo. Isidlo sokuqala emva kokuvuka kufuneka sibe nokutya okuvuselelayo, okunje ngetshokholethi okanye ikofu kunye nesonka okanye itapioca, umzekelo. Jonga ukuba ukutya kwabo basebenza ebusuku kufanele ukuba njani.

Yintoni enokwenzeka ngokutshintsha abasebenzi

Abo basebenza kwiishifti banokuba nobunzima obukhulu ekugcineni amaxesha athile okutya okanye okulala kwaye, ke, kunokwenzeka ukuba baphathwe:

• Iingxaki zokulala ukuhlaselwa kukungalali okanye ukozela okungaphaya, okwenzeka ngenxa yeeyure zomsebenzi ezihambelana nexesha lokulala eliqhelekileyo, elinokuthi likhokelele ekusetyenzisweni gwenxa kwamayeza okulala;
• Iingxaki zesisu ezichaphazela isisu kunye namathumbu, anje ngegastritis okanye urhudo, kuba azinaxesha lokutya eliqhelekileyo;
• Ukulibazisa ukuya exesheni, ngenxa yotshintsho lwehomoni;
• Iingxaki zengqondo njengoxinzelelo kunye noxinzelelo;
• Izifo zentliziyo, ezinjengesifo sentliziyo kunye nokufa icala;
• Uhlobo lwe-2 yeswekile kunye nokukhuluphala;
• Umhlaza, ubukhulu becala yemiphunga nebele.

Ukongeza kwezi ziphumo, ukungabikho kokuphumla rhoqo kunyusa umngcipheko weengozi kwaye kunokuphazamisa ubomi bosapho kwaye yiyo loo nto kubalulekile ukuba wazi ukuba uzokutya ntoni kwaye leliphi ixesha lokulala ukuqinisekisa umgangatho wobomi, ukunciphisa yonke le mngcipheko.

Jonga ezinye iindlela zonyango ezinceda ukuphucula ukulala kwividiyo: