Ngaba Ngokwenene Udiniwe—Okanye Wonqena?

Umxholo

• Iimpawu U "Ngokwenyani * Udiniwe
• Iimpawu zokuba Udiniwe okanye Wonqena
• Yintoni omawuyenze ukuba udiniwe, wonqena okanye zombini
• Uphengululo lwe

Qala ukuchwetheza "Kutheni ndi..." kuGoogle, kwaye i-injini yokukhangela izakuzigcwalisa ngokuzenzekelayo ngowona mbuzo udumileyo: "Kutheni ndi ... ndidinwe kangaka?"

Ngokucacileyo, ngumbuzo abantu abaninzi abazibuza wona yonke imihla. Ngapha koko, olunye uphononongo lufumanise ukuba phantse ama-40 eepesenti abantu baseMelika bavuka uninzi lweentsuku zeveki beziva bediniwe.

Kodwa ngamanye amaxesha kuvela umbuzo owahlukileyo-ingakumbi xa usozela kwidesika yakho emva kwemini okanye ubetha kahlanu ukusnuza endaweni yokubaleka. Ivakala iqhelekile? Mhlawumbi sele uzifumene (ngokunokwenzeka uthe cwaka) uzibuza, "Ndidinwe nyani, okanye ndonqena nje?" (Idibeneyo: Ungazifumana njani ukuba usebenze nokuba awufuni)

Kuyavela, zombini ezi zinto zinokwenzeka kakhulu. Ukudinwa kwengqondo kunye nokudinwa ngokwasemzimbeni kwahluke ngokupheleleyo, utsho uKevin Gilliland, uPs.D, ugqirha wezengqondo kunye nomlawuli olawulayo we-Innovation 360 eDallas. Nangona kunjalo, zombini ziyadlala komnye nomnye kwaye zinokuchaphazela omnye nomnye.

Nantsi indlela yokuxelela ukuba udiniwe ngokwenene, okanye awushukunyiswa-kwaye wenzeni ngako.

Iimpawu U "Ngokwenyani * Udiniwe

Izizathu ezibangelwa kukudinwa emzimbeni zihlala zigqithisile okanye zingenako ukulala. USheri Traxler, M.Ed., umqeqeshi wezempilo oqinisekisiweyo kunye noqeqesho lomzimba. "Unokuba yi-newbie yokuzivocavoca kunye namava e-overtraining-ngakumbi ukuba uza kuhlala kwindlela yokuhlala ukuze uqeqeshe isiqingatha semarathon, umzekelo." (Qaphela eyona ndlela ifanelekileyo yokubuyisela ukusebenza kwishedyuli yakho.)

Iimpawu zovavanyo olugqithisileyo zibandakanya ukonyuka kwenqanaba lokuphumla kwentliziyo, iintlungu zemisipha ezingasasazeki zingaphelanga iiyure ezingama-48 ukuya kwezingama-72 emva kokuzilolonga, iintloko, kunye nokwehla kwesidlo (ngokuchasene nokutya okunyukayo, okuhlala kwenzeka ngokwanda komzimba), ngokwe Umqhubi. Ukuba ubona nayiphi na le miqondiso, thatha iintsuku ezimbalwa ukuze uphumle kwaye uhlaziye. (Nantsi eminye imiqondiso esixhenxe oyidinga kakhulu usuku lokuphumla.)

Esinye esona sizathu siphambili kukungalali ngokwaneleyo-esona sizathu siqhelekileyo, utshilo uTraxler. Uthi: "Usenokungalali ngokwaneleyo iiyure okanye umgangatho wokulala uphantsi."

Usadiniwe nasemva kokuba ulele ebhedini iiyure ezisibhozo okanye ngaphezulu? Olu luphawu ukuba awulalanga kakuhle, utsho uTraxler. Omnye umkhondo: Uvuka uziva uphumle emva kokulala “okuhle” ebusuku, kodwa ngo-2 okanye ngo-3 p.m., ubethe eludongeni. (Inqaku elinye elisecaleni: Ukubetha ndozele ngo-2 okanye ngo-3 emva kwemini. iqhelekile ngokupheleleyo, ngenxa yesingqisho sethu sendalo se-circadian, uphawula uTraxler. Ukubetha a udonga Oko kukwenza uzive udiniwe ngokupheleleyo akunjalo.)

Izinto ezibangela ubuthongo obukumgangatho ophantsi zinokusuka kuxinzelelo kunye neehomoni ukuya kwimiba ye-thyroid okanye ye-adrenal, utshilo uTraxler. Ukuba ukrokrela ukuba awulali kakuhle, inyathelo elilandelayo kukubona ugqirha wakho wokhathalelo oluphambili okanye i-endocrinologist. "Funa i-MD ekwayinatopath okanye ingcali yamayeza esebenzayo, ukuze bajonge nzulu kwimisebenzi yakho yegazi, isondlo, kunye noxinzelelo ukubona ukuba kuqhubeka ntoni," ucebisa watsho uTraxler. (Inkuthazo eyongezelelekileyo yokuyiqonda: Ukulala yeyona nto ibalulekileyo kwimpilo yakho, ukomelela, kunye neenjongo zokuthoba ubunzima.)

Kwisiko le-Ayurvedic (inkqubo yendabuko, epheleleyo yamaHindu yezamayeza), ukudinwa komzimba kwaziwa ngokuba ukungalingani kwe-vata. "Xa i-vata inyuka, umzimba nengqondo ziba buthathaka kwaye kudinwa," utshilo uCaroline Klebl, Ph.D., utitshala oqinisekisiweyo weyoga kunye nengcali e-Ayurveda. Ngokutsho kwe-Ayurveda, oku kunokuvela ngenxa yokusebenza ngokugqithiseleyo kunye nokungabikho kokulala, kodwa kunye nokuyeka ukutya, ukutya okungaphantsi, kunye nokusetyenziswa kakhulu kwezinto ezikhuthazayo, ezifana ne-caffeine. (Idibeneyo: 5 Iindlela ezilula zokubandakanya iAyurveda kuBomi bakho)

Ukoyisa ukudinwa ngendlela ye-Ayurvedic, kubalulekile ukulala iiyure eziqhelekileyo-malunga neeyure ezisibhozo ngemini, ngokukhethekileyo ukuya kulala nge-10 okanye nge-11 emva kwemini, utshilo uKlebl. "Yitya ukutya okuqhelekileyo kunye okunempilo, kuquka iziqhamo, imifuno, iinkozo kunye neeprotheni, ngaphandle kokutya kakhulu okanye kuncinci, kwaye unciphise okanye uphelise i-caffeine." Ke, ngokusisiseko, yonke into owakha wayiva malunga nokutya okunempilo. (Ikwayinto entle ehambelana noko kuthethwa zezinye iingcali malunga nendlela yokulala ubuthongo obuhle.)

Iimpawu zokuba Udiniwe okanye Wonqena

Ukudinwa kwengqondo kuyinto yokwenyani, utshilo uGilliland. "Usuku olunoxinzelelo emsebenzini okanye ukusebenza ngamandla kwiprojekthi lunokuphelisa amandla ethu engqondo ngalo suku, lusishiye siziva sidiniwe." Emva koko, kunokuchaphazela ubuthongo bethu ebusuku kuba iingqondo zethu azikwazi "ukucima," ukuqhubeka nomjikelezo oyingozi wokulala kakubi, uyachaza. (Bona: Iindlela ezi-5 zokuNciphisa uxinzelelo emva kosuku olude kunye nokukhuthaza ukulala okungcono ebusuku)

Kodwa masibe yinyani: Ngamanye amaxesha siziva singakhuthazi okanye sonqena. Ukuba uyazibuza ukuba ngaba kunjalo, thatha olu "vavanyo" oluvela kuTraxler: Zibuze ukuba ungaziva womelele na ukuba ubunokumenyelwa ukwenza into oyithandayo emhlabeni ngoku-nokuba kuyokuthenga okanye kuyokutya isidlo sangokuhlwa. . UTraxler uthi: “Ukuba nezinto ozithandayo azivakali zinomtsalane, mhlawumbi udiniwe emzimbeni.

Ngaba unengxaki neengcinga zokucinga? Enye indlela yokuvavanya ukuba i-IRL idinwe ngokwenene: Yenza ukuzibophelela okuncinci, kwaye unamathele kuyo, ucebisa uTraxler. "Yenza umzamo omncinci (imizuzu emihlanu ukuya kweli-10) yokwenza nantoni na ozama ukuyenza, nokuba kukuzilolonga ejimini okanye upheka isidlo sangokuhlwa esisempilweni ekhaya."

Ukuba yindawo yokuzivocavoca, mhlawumbi ukuzibophelela kwakho kukubeka iimpahla zakho zokuzilolonga okanye uqhube uye ejimini kwaye ungene. Ukuba uthatha eli nyathelo, kodwa usadiniwe kwaye uyoyika ukuzilolonga, ungakwenzi. Kodwa amathuba okuba, ukuba uziva nje ngengqondo-ungakhathali ngokwasemzimbeni, uya kuba nakho ukuhlangana kwaye ulandele ngayo. Nje ukuba wophule inertia (uyazi: izinto eziphumlileyo zihlala ziphumle), mhlawumbi uya kuziva unamandla ngakumbi.

Oko, enyanisweni, sisitshixo salo naluphi na uhlobo lokudinwa kwengqondo okanye isithukuthezi: Yaphula i-inertia. Kuyafana xa uhleli edesikeni yakho, uziva ukuba iinkophe zakho ziya zisinda kwaye zinobunzima, ngexesha langemva kwemini yangoLwesithathu. Isisombululo: Vuka uhambe, utsho uTraxler. Yolula kwidesika yakho okanye kwigumbi lokukhuphela, okanye uphume uhambe ujikeleze ibhloko imizuzu eli-10, utshilo. "Ukufumana idosi yokukhanya kwelanga yenye indlela elungileyo yokubetha ukuwa kwemini emva kwemini."

Kwisithethe se-Ayurvedic, ubuvila okanye ukukruquka kwaziwa njenge ukungalingani kwekapha, Amanqaku kaKlebl, kwaye ivela ngokungasebenzi okanye ukutya kakhulu. Eyona ndlela yokunciphisa ukungalingani kwe-kapha kukuhamba kwakhona. (Jonga: Nantsi into ekufuneka uyazi malunga noQhagamshelwano lwe-Sleep-Exercise) U-Klebl ucebisa iiyure ezintathu ukuya kwezintlanu zokuzilolonga ngeveki. Ngaphezu koko, qiniseka ukuba awulali kakhulu, uyaphawula. "Seta i-alam kusasa kwaye uvuke uziqhelanise ne-yoga okanye uhambe uhambo lwasekuseni." Kwakhona, qiniseka ukuba utya kancinci ngokuhlwa, kunye nokunciphisa ukutya kwakho iswekile kunye nokusetyenziswa kwakho kokutya okunamafutha kunye notywala.

Yintoni omawuyenze ukuba udiniwe, wonqena okanye zombini

Ukuba uhlala uziva udiniwe, jonga aba bantu bahlanu babarhanelwa ngaphambi kokuya kugqirha, utshilo uGilliland. Vavanya ukuba uqhuba njani kwezi nkalo zintlanu zobomi bakho, kwaye emva koko yiya kugqirha wenze ezinye iimvavanyo,” utsho. “Sithanda ukuya ngendlela echaseneyo, sibaleka ukuya kugqirha wethu kuqala ngaphandle kokuhlola oonobangela bokudinwa kwethu.” Qhuba ngengqondo kolu luhlu lokuqala:

• Lala: Ngaba ulala ngokwaneleyo? Iingcali zicebisa iiyure ezisixhenxe ukuya kwezilithoba. (Fumana ngokuthe ngqo ukuba ulala kangakanani.)

• Isondlo: Kunjani ukutya kwakho? Ngaba utya kakhulu ukutya okucutshungulweyo, iswekile, okanye icaffeine? (Jonga oku kutya ukuze ulale ngcono.)

• Umthambo: Ngaba uhamba ngokwaneleyo imini yonke? Uninzi lwamaMelika alunjalo, olunokubangela uvakalelo lokungakhathali, ucacisa uGilliland.

• Uxinzelelo: Uxinzelelo alusoloko luyinto embi, kodwa lunokuchaphazela amanqanaba akho amandla kunye nokulala. Yenza ixesha lokuzinyamekela kunye neendlela zokunciphisa uxinzelelo.

• Abantu: Ngaba abantu ebomini bakho bayakuthoba, okanye bayakuphakamisa? Ngaba uchitha ixesha elaneleyo nabantu obathandayo? Ukuzihlukanisa kunokusenza sizive sidiniwe, nokuba ngabaziyo, utsho uGilliland.

Luhlobo olufana nolo lwesiqhathaniso se-oksijini senqwelo-moya: Kuya kufuneka uzinakekele nomzimba wakho ngaphambi kokuba uncede omnye umntu. Ngokufanayo, xa kuziwa ekuzinyamekeleni, cinga ngengqondo yakho njengefowuni, ucebisa njalo uGilliland. "Uhlawula ifowuni yakho rhoqo ebusuku. Zibuze: Ngaba uyazitshaja kwakhona?" Njengokuba ufuna ukuba ifowuni yakho ibekho kwiipesenti ze-100 zamandla ebhetri xa uvuka, ufuna ukuba umzimba nengqondo yakho zifane, utshilo. Thatha ixesha lokuzihlaziya kwaye uphinde uzigcwalise busuku ngabunye, kwaye nawe uyakube usebenza ngeepesenti ezili-100.

Uphengululo lwe