Ukulungiswa kweentsuku ezi-3 zaMandla

Umxholo

• Isikhokelo esikuvumela ukuba ulale
• Usuku 1: ngoMgqibelo
• Uvuka nini: ngo-10 ekuseni
• Uzotya ntoni namhlanje
• Kufuneka wenze ntoni namhlanje
• Ukulala okucocekileyo
  
• Ulala nini namhlanje: 11 pm
• Usuku 2: NgeCawa
• Uvuka nini: ngo-8 ekuseni
• Uzotya ntoni namhlanje
• Kufuneka wenze ntoni namhlanje
• Ulala nini namhlanje: 11 pm
• Usuku 3: ngoMvulo
• Uvuka nini: ngo-6 ekuseni
• Uzotya ntoni namhlanje
• Kufuneka wenze ntoni namhlanje
• Nini ukulala: 11 pm
• Ukuphumla kweveki
• Yaphela iveki
  
• Ukulala kukuhlawulisa ngamandla

Isikhokelo esikuvumela ukuba ulale

Kule mihla, kubonakala ngathi ukuvelisa kuye kwathiwa igama elibi, kwaye nokuba ulala kancinane kangakanani kuphantse kube yimbeko yembeko. Kodwa akukho ukufihla indlela esidinwe ngayo sonke.

ukulala ngaphantsi kweeyure ezisixhenxe ukuya kwezisithoba ngobusuku, utsho amaZiko okuLawula nokuThintela izifo, kwaye ineziphumo zokwenyani.

Iindaba ezimnandi zezokuba ungenza ixesha elilahlekileyo- ngokukhawuleza. Izifundo zamva nje zibonise ukuba (ewe, ukulala phakathi) zinokwenza kwaye zinciphise ukuncwina kwethu okudiniweyo.

Ngaba ukhe wanaso isikhokelo samandla esincomela ukuba ulale, utye, kwaye wenze imithambo ngaphandle kokubeka esichengeni impelaveki yakho? Ewe, eyethu iyenza. Landela esi sikhokelo seentsuku ezintathu ukuze usete amandla akho kwakhona.

Usuku 1: ngoMgqibelo

Njengokulingwa njengoko kunjalo, thintela ukuhlala kude kube ngoLwesihlanu kwaye ubethe ibhedi nge-11 ngokuhlwa. Phambi kokuba ulale, setha isibali-xesha ukuba uhambe iiyure ezili-10 ukuya kwezi-11.

Uvuka nini: ngo-10 ekuseni

Nangona uvuka nge-10 kusasa, ukufumana iiyure ezili-10 ukuya kwezi-11 zokuvalwa kwamehlo kusalele! Kufunyenwe ukuba iyure enye yamatyala okulala ifuna phantse iiyure ezine zokulala ukuze iphinde ibuye. Ke, lala- kodwa hayi ixesha elide. Unako ukutya okutyayo nomzimba wokuhamba!

Uzotya ntoni namhlanje

• Yongeza imifuno kwizidlo zakho. Qala impelaveki ngesidlo esigcwele imifuno. Enye yezona ndlela zibalaseleyo zokuphucula indlela otya ngayo kukongeza imifuno kwisidlo ngasinye, ngokukaLeah Groppo, ingcali yokutya eklinikhi eStanford Health Care. I-Groppo ikwacebisa ukuyeka nakuphi na ukutya okungqongqo. “Kubalulekile ukondla umzimba wakho. Naluphi na uhlobo lokutya oluthintela iikhalori ngokuqatha ayisosicwangciso esizinzileyo, kwaye ayisiyonto ilungileyo yamandla, utshilo.
• Thatha ibhotile yamanzi uhambe nayo. Okanye gcina iglasi yamanzi ecaleni kwakho imini yonke. I-hydration efanelekileyo inceda ukuphucula amandla akho kunye nemetabolism. Nokuba uphelelwe ngamanzi omnene kwaye.
• Namathela kwiglasi enye. Unokulala lula ngeziphuzo ezimbalwa. Nangona kunjalo, utywala buphazamisa indlela yakho yokulala kwaye bunokushiya unengxaki yokulala ubuthongo ezinzulwini zobusuku. Iglasi (okanye ezimbini zamadoda) zilungile. Qinisekisa ukuba uyipolishe kwiiyure ezimbalwa ngaphambi kokulala.

Kufuneka wenze ntoni namhlanje

• Sukujonga imeyile yakho. Thatha impelaveki uphume ngokupheleleyo ukunceda ukunciphisa uxinzelelo kunye nokufumana kwakhona ukudinwa ngokwasemzimbeni nangokweemvakalelo. Uphando lubonakalisile ukuba uyakubamba ngokukhawuleza kwaye ubuyisele umva ngcono ukuba unqamle ngokupheleleyo ukusebenza.
• Ukubetha umthambo. Zama ukuhamba, ukukhwela ibhayisekile ngobumnene, okanye iyoga yokuzivocavoca ngamandla asezantsi. Ukuba ukhangele into eyenza intliziyo yakho ibethe ngaphezulu, i-cardio kwinqanaba lokuncokola (apho ungabamba khona incoko ngelixa usenza umthambo) okanye uqeqesho lwamandla yindawo elungileyo ukuqala. Ukuzilolonga nje kancinci kuya kukunceda uzive unamandla ngakumbi imini yonke, ulale ngokukhawuleza, kwaye ulale ixesha elide.
• Coca igumbi lakho lokulala. Indawo yakho yokulala ibalulekile. Igumbi elimdaka linokushiya uziva uxinezelekile kwaye uxhalabile, okungakulungelanga ukulala uphumle. Kodwa ingaphezulu kwento oyibonayo. Uthuli lunokunciphisa umgangatho wakho wokulala kwaye lubangele iintloko, ukuxinana, kunye namehlo arhawuzayo okanye umqala. Nika igumbi lakho ngokukhawuleza.

Ukulala okucocekileyo

• Hlamba iimakhishithi zakho kube kanye emva kweeveki ezimbini ukunciphisa uthuli kunye nezinye izifo.
• Vala iidreyini zakho kunye nekhaphethi ukuze ususe ubumdaka kunye nothuli.
• Coca iipilo zakho noomatrasi.

Ulala nini namhlanje: 11 pm

Cwangcisa ixesha lokukuvusa ngeeyure ezili-9 ukuya kwezi-10. Usazolala ngecawe. Kancinci nje kancinci ukuze ukwazi ukuqhela ukuvuka ngeeyure ezisixhenxe kuphela zokulala kamva.

Usuku 2: NgeCawa

Uvuka nini: ngo-8 ekuseni

Phantse iiyure ezili-10 zokulala kangangeentsuku ezimbini, kuya kufuneka sele uzive unamandla ngakumbi, kodwa ungazukuthatha njengophawu lokubuyiswa ngokupheleleyo. kubonisa ukuba kuthatha iintsuku ezintathu ubuncinci ukubuyela esiqhelweni. Namathela kwisikhokelo sethu ezinye iintsuku ezimbini!

Uzotya ntoni namhlanje

Khetha imifuno kunye nokutya okupheleleyo namhlanje. Kananjalo jolisa kakhulu ekunciphiseni ukutya okuneswekile kunye nezinto ezingezizo ezenziweyo.

• Yiya lula kwi-caffeine. Akunyanzelekanga ukuba uye kubanda turkey. Zinciphise kwiikomityi ezi-1 ukuya kwezi-2 kwaye utshintshele kwi-herbal-free tea tea emva kwentsimbi yesibini. ukunqanda ukuphazamisa ukulala kwakho ngokuhlwanje.
• Yitya ukubetha ukudinwa. Ukutya ngokutya okubetha ukudinwa, njengeziqhamo zonke, amandongomane kunye nembewu, kunye neebhatata. Ukutya okuneeprotein eziphakamileyo ezinje ngeerky, umxube womzila, kunye nehummus nazo ziyindawo elungileyo ukuqala.
• Isicwangciso sokutya iveki yonke. Zigcinele ixesha namandla obuchopho ngokukrola into oza kuyitya kule veki ukunqanda ukutsiba ukutya okanye ukubamba ukuthatha. Kunokuba luncedo ukuthenga yonke into oyifunayo kwiintsuku ezimbalwa zokuqala kwaye upakishe isidlo sakho sasemini ngosuku olungaphambi koko. Ngokwenza oku, nonke nisetelwe ukuba nihambe.

Kufuneka wenze ntoni namhlanje

• Siphephe isilingo sokulala. Ukuqhawuka kunokuphazamisa isingqisho sakho sokujikeleza, okanye iwotshi yakho yangaphakathi. Ukuba awukwazi ukugcina amehlo akho evulekile kwakhona, uRachel Salas, MD, unjingalwazi onxulumene ne-neurology ogqirha kumayeza okulala e-Johns Hopkins Medicine wabelana ngeengcebiso ezithile. Ucebisa ukuba ugcine ubuthongo kwimizuzu engama-20 ukuya kwengama-30 ubuninzi kwaye uzonwabise ngaphambi kwentsimbi yesithathu.
• Yolula okanye uhambe uhambe. Ukuzivocavoca ngobumnene, njengokuzolula okanye ukuhamba, kunokukunceda ulale ngcono kwaye uphumle ngokupheleleyo. I-Yoga ngokukodwa inokukunceda uxinezele, unciphise uxinzelelo, uphucule imeko yakho, kwaye uzive udiniwe. Unokwenza i-yoga kwintuthuzelo yekhaya lakho!

Ulala nini namhlanje: 11 pm

• Yenza ixesha lokuphumla. Lungiselela ixesha lokulala kunye nomsebenzi ongaphumliyo njengokuzolula ngobunono, ukufunda incwadi okwemizuzu embalwa, okanye ukuhlamba okanye ukuhlamba. Kuya kufuneka uyazise ingqondo yakho ukuba ixesha lokulala uyeza, ngokweSalas. Ixesha eliqhelekileyo lokulala eliqala kwimizuzu engama-15 ukuya kwengama-60 ngaphambi kokulala inokubonisa ingqondo yakho ngexesha lokulala.
• Zama umatshini wengxolo emhlophe okanye iiplagi zendlebe. Ukuba usenengxaki yokulala, kwanokuvula nje ifeni kunokunceda. (Bazali, kuya kufuneka niqaphele ukuqinisekisa ukuba niyakwazi ukuva abantwana benu.) Amakhethini amnyama okanye imaski yokulala nayo ingenza umahluko omkhulu kwindlela olala ngayo ngokunzulu.

Usuku 3: ngoMvulo

Uvuka nini: ngo-6 ekuseni

Kuxhomekeke ekubeni ufuna ukuvukela nini emsebenzini, ukuvuka nge-6 okanye nge-7 kusasa kuya kukubonelela ngeeyure ezisixhenxe ukuya kwezisibhozo zokulala. Musa ukubetha iqhosha lokulala! Ukuba ufuna uncedo oluncinci, phuma ebhedini kwaye uqalise ukwenza ikofu yakho yasekuseni. Lumka ungagqithisi. I-caffeine ayinakulungisa ubuthongo obubi ebusuku.

Uzotya ntoni namhlanje

• Yidla isidlo sakusasa - musa ukutsiba izidlo. Ngelixa kubalulekile ukuba utye kuphela xa ulambile, ukutsiba izidlo kungakushiya udiniwe (kwaye mhlawumbi kungathandeki ukuba phakathi). Landela isicwangciso sokutya osisebenzileyo ngoMgqibelo. Qiniseka ukuba ugcine umzimba wakho uphethisiwe imini yonke, nokuba uxakekile.
• Khetha isidlo sasemini esilula. Abantu abatya kakhulu kwisidlo sasemini bakholisa ukuba nokudipha kumandla emva kwemini. Kuphephe ukutya okunamafutha njengeefries zaseFrance, iichips, kunye ne-ayisi khrim. bafumanise ukuba abantu abalele kancinci bathanda ukutya iikhalori ezininzi, ngakumbi kumanqatha, kwaye baziva belumkile emva kwemini.

Kufuneka wenze ntoni namhlanje

Ngaphandle komsebenzi, kukho izinto ezimbalwa ozifundileyo kwimpelaveki onokuthi uzongeze kwinkqubo yakho yemihla ngemihla, kubandakanya:

• Ukuhamba ngenjikalanga okanye ukuya kuzilolonga. Ukuzilolonga kunokunciphisa ukudinwa kwingqondo esebenze kakhulu, ngokwe-a. Ukuba unako, cwangcisa ukuzilolonga kwemini malunga nesidlo sasemini okanye emva kwemini ukuze ufumane izibonelelo zokuphucula ingqondo xa zibaluleke kakhulu. Ayikhathali nokuba ulisebenzisa ixesha elingakanani, ukuba nje uyakwenza. Izifundo zifumanise ukuba umthambo wangokuhlwa awuyi konakalisa ukulala kwakho.
• Ukubeka phambili ubuthongo ngaphezulu kokubetha umthambo. Uninzi lwabaphandi luyavuma ukuba indlela olala ngayo isempilweni kunokwenza ixesha lokuzilolonga. Ukuba awunaxesha lokuzilolonga, phumla. (Musa ukuzinkcinkca ngeNetflix ngexesha lakho lokulala, nangona kunjalo.) Ukuphucula ukulala kwakho ngokuhlwanje.

Nini ukulala: 11 pm

Isingqisho sabantu abaninzi sihleli silala malunga no-11 ebusuku. kwaye uvuke malunga ne-7 kusasa. "Nokuba ulele ngokwaneleyo," utshilo uSalas, "ukuba ayingqinelani nesingqi sakho se-circadian, ungasebenza njengomntu ongalali kakuhle." Ukukunceda ukuseta iipateni zakho zokulala:

• Ukubetha hay ngokukhawuleza. Ukuba ubunobunzima bokuvuka namhlanje, unokufuna ukulala kwangoko kwangoko. Cwangcisa ialam yakho ukuqinisekisa ukuba ufumana ubuncinane iiyure ezisixhenxe zokulala.
• Sukusebenzisa izikrini iyure ngaphambi kokulala. Izibane ezikhanyayo, eziluhlaza okwesibhakabhaka ezivela kwii-smartphones, iiTV, kunye nezibane zibonisa kwingqondo ukuba kusemini kunye nexesha lokuvuka. Ukuba unengxaki yokulala, zama ukunciphisa izibane imizuzu eli-15 okanye engama-30 ngaphambi kokuba ulale.

Ukuphumla kweveki

Xa uvuka, khumbula ukuba uchithe iintsuku ezintathu zokugqibela uchacha. Ixesha lesithathu ngumtsalane. Ngoku lixesha lokuqala ukuhlala.

Yaphela iveki

• Ukulala iiyure ezisixhenxe ubuncinci ubusuku ngabunye.
• Yitya ukutya okulinganiselweyo imini yonke.
• Faka umthambo kwizinto oqhele ukuzenza.
• Nciphisa iziselo ezinxilisayo kunye nokutya okuneswekile.

Ukulala kukuhlawulisa ngamandla

Zininzi imikhwa onokuyitshintsha ukuze ube namandla ngakumbi kuyo yonke imini. Ngokubanzi, uya kwazi ukuba ulale ngokwaneleyo xa:

• vuka ngokulula ngaphandle kwewotshi yealam (okanye umntu oziphethe njengaye)
• ungalali ixesha elide ngeempelaveki kunokuba ulala phakathi evekini

Ukuba uziva udiniwe okanye kunzima ukulala kakuhle, lixesha lokuba uthethe nogqirha wakho. Ukuvuka udiniwe emva kobusuku obuninzi bokulala kunokuba yiflegi ebomvu onokuba nengxaki yokulala okanye enye into eyenzekayo, ngokweSalas.

Ukutya okanye icaffeine ayinakukuthomalalisa ukuphumla okufuneka kakhulu. Ukuba amanqanaba akho asezantsi amandla ngenxa yokunqongophala kokulala, lala ngaphakathi! Kungcono ukubamba i-Zzz yakho kunokunyanzela ukuba ukhathele ukuze uthathe inkqubo entsha ngaphandle kwamandla afanelekileyo kunye nenkuthazo.