Iingcebiso ezili-17 zokuHlala uphaphile emsebenzini

Umxholo

• Ukudinwa emsebenzini
• Iingcebiso zokuhlala uphaphile emsebenzini
• 1. Thatha uhambo ngaphambi komsebenzi
• Thatha kancinci ngaphambi komsebenzi
• 3. Thatha ikhefu lomsebenzi
• 4. Gcina indawo yakho yokusebenza iqaqambile
• 5. Sela amanzi
• 6. Sela ikhafeyini kwangethuba kutshintsho lwakho
• 7. Gcina amashwamshwam ekulula
• 8. Susa izinto ezilula endleleni
• Sebenzisa amavumba anika amandla ukukuvusa
• 10. Vula ezinye iishuni
• Ukutshintsha indlela yokuphila ukuze kube lula ukuhlala uphaphile
• 1. Kuphephe ukukhanya ngaphambi kokulala
• 2. Kuphephe ukusebenzisa izinto ezikhuthazayo ngaphambi kokuba ulale
• 3. Yenza igumbi lakho lokulala lizole
• 4. Yenza i-napping yinxalenye yesiqhelo sakho
• 5. Nciphisa utshintsho lwakho
• 6. Naka umzimba wakho xa kusenziwa umthambo
• 7. Kuphephe ukutshaya nokusela ngaphambi kokuba ulale
• Ukujamelana nokudinwa emsebenzini

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ukudinwa emsebenzini

Ngaba ngekhe kumangalise ukuba unokuthatha ikhefu ngokukhawuleza emsebenzini uye kwi-nap ngalo lonke ixesha uziva ukuba uyayifuna? Ngelishwa, oku akuyonyani kuninzi lwabantu.

Ukudinwa emsebenzini kuqhelekile nokuba usebenza ixesha lesithuba okanye ixesha elipheleleyo, ukutshintsha kwemini okanye ishifti yasebusuku. Ingonakalisa ukusebenza kwakho kwaye yenze umsebenzi ungonwabi. Kwaye kweminye imisebenzi, kunokuba yingozi ngokuqinisekileyo.

Iingcebiso zokuhlala uphaphile emsebenzini

Ukuba unengxaki yokuhlala uphaphile emsebenzini kwaye ikofu ayikusiki, zama ezinye zezi ngcebiso:

1. Thatha uhambo ngaphambi komsebenzi

Ukufumana umoya omtsha kunye nokuhambisa umzimba ngaphambi kokusebenza kunokukunceda uhlale uvukile. Ukuhambahamba kusebenza ngakumbi ekunyuseni ukuphaphama kwakho ukuba uthatha enye xa kuphuma ilanga.

Thatha kancinci ngaphambi komsebenzi

Ngelixa kuhlala kungenakwenzeka ukuthatha isiqaqa emsebenzini, ukuthatha isihlwathi ngaphambi kokusebenza kunokunceda ukwandisa ukuphapha kwakho. Eli licebo elibaluleke kakhulu kubasebenzi beeshifti, abanokufuneka ukuba basebenze ngokungaqhelekanga okanye batshintshe iiyure. Ukwenza imephu okwexeshana ukuya kuthi ga kwimizuzu engama-15 ukuya kwengama-20 ngaphambi komsebenzi kunokunceda ekuphuculeni ukuphapha kwakho kulo lonke utshintsho lwakho.

3. Thatha ikhefu lomsebenzi

Ukuhlala okanye ukuma ngxi ixesha elide, njengokuhlala edesikeni okanye kwirejista yemali, kunokukwenza uzive udiniwe. Ukuhlala usebenza kunokukunceda uzive uphaphile kwaye ucinga ngakumbi. Vuka uthathe ikhefu lomsebenzi rhoqo kwiiyure ezimbalwa ukuba kunokwenzeka. Umzekelo, zama ukuhamba-hamba apha eofisini yakho okanye kwindawo osebenza kuyo ngelixa uthatha umnxeba, ungazama nokuzilolonga unokwenza kwidesika yakho.

4. Gcina indawo yakho yokusebenza iqaqambile

Ukuba usebenza emini, gcina iifestile zakho zasemsebenzini zivulelwe ukukhanya kwelanga. Ukuba usebenza xa kumnyama okanye mnyama, vula izibane ukuze zikuncede uhlale uphaphile kwaye ulumkile.

5. Sela amanzi

Ukuhambisa icaffeine kunokukunika amandla okwethutyana, kodwa ukusela amanzi ngalo lonke ixesha lokutshintsha kwakho kunempilo kwaye kuyasebenza ekugcineni ulumkile. Kungenxa yokuba ukuphelelwa ngamanzi emzimbeni kunokwenza kube nzima ngakumbi kuwe ukugxila emsebenzini wakho.

6. Sela ikhafeyini kwangethuba kutshintsho lwakho

Ukusetyenziswa kwecaffeine kwangoko kutshintsho lwakho kunokunyusa ukuphapha kwakho kwangoko kusuku lwakho. Qiniseka ukuba uyisebenzisa kuphela ekuqaleni kokutshintsha kwakho, nangona kunjalo. I-caffeinating emva kwexesha inokuphazamisa amandla akho okulala emva komsebenzi.

7. Gcina amashwamshwam ekulula

Ukutya amashwamshwam asempilweni emini kunokunceda ukugcina iswekile esegazini lakho- kunye nengqwalaselo- izinzile imini yonke. Khangela ukutya okunomxube weprotheni, ii-carbohydrate, kunye namafutha asempilweni. Izinketho ezilungileyo zokutya ziquka:

• ipeanut butter kunye nengqolowa eqhekezayo
• igranola kunye neyogathi
• amandongomane neziqhamo
• usana iminqathe kunye netshizi

Kuphephe ukutya ukutya kunye neziselo ezineswekile eyongeziweyo, ezinje ngeelekese, imivalo yamandla kunye nesoda.

8. Susa izinto ezilula endleleni

Kunokuba nzima ukugxila kwimisebenzi entsonkothileyo xa udiniwe. Ukuba kunokwenzeka, gqibezela eyona misebenzi ilula xa udiniwe, njengokuphendula kwii-imeyile, ukufaka amaxwebhu, okanye ukuhlela kwakhona idesktop yekhompyuter yakho. Ngokwesiqhelo amandla akho aya kubuya njengoko ugqibezela le misebenzi ilula.

Sebenzisa amavumba anika amandla ukukuvusa

Gcina amakhandlela anuka kamnandi okanye ioyile ebaluleke kakhulu kwidesika yakho. Khangela izivumba ezinamandla kwaye zinamandla, ezifana nejasmine, i-citrus, okanye i-peppermint. Unokugcoba ioyile ebalulekileyo ezandleni zakho naseetempileni ukukunceda uhlale womelele.

Ivenkile yokuhambisa ioyile eyimfuneko kunye neeoyile ezifanelekileyo ngoku.

10. Vula ezinye iishuni

Ukumamela umculo omkhulu, onika amandla njengelitye okanye ipop ngamanye amaxesha kunokunceda ukwandisa amandla akho. Ukuba usebenza kwindawo ekwabelwana ngayo, qiniseka ukunxiba ii-headphone ukuze ungaphazamisi abantu osebenza nabo.

Ukutshintsha indlela yokuphila ukuze kube lula ukuhlala uphaphile

Ezi ngcebiso zilapha ngasentla zilungiso lwexeshana elifutshane lokuhlala uphaphile emsebenzini. Kodwa ukunceda uhlale uphaphile emsebenzini kwixesha elide, kuya kufuneka wenze uhlengahlengiso kubomi bakho bemihla ngemihla.

Nazi iindlela ezisixhenxe zokutshintsha ezinokunceda ukwandisa umgangatho wokulala kwakho, okwenza kube lula kuwe ukuba uhlale uphaphile emsebenzini.

1. Kuphephe ukukhanya ngaphambi kokulala

Imveliso yomzimba wakho we-melatonin, ekunceda ulale, iphenjelelwa kukukhanya kunye nobumnyama. Kungaba ngumceli mngeni, ngakumbi kubasebenzi beeshifti, ukunqanda ukukhanya ngaphambi kokulala. Ukukhanya kwelanga kunokwenza umzimba wakho uzive unamandla ngakumbi xa uzama ukubetha umoya.

Ukunciphisa ukubonakala kwakho ekukhanyeni ngaphambi kokulala ngokunciphisa ixesha lesikrini kwiTV okanye kwifowuni yakho. Ukongeza, zama ukunxiba imaski yamehlo okanye ukuxhoma imibala emnyama kwiifestile zakho ukuba ukukhanya kwelanga kukugcina xa uzama ukulala.

2. Kuphephe ukusebenzisa izinto ezikhuthazayo ngaphambi kokuba ulale

Sukuyisebenzisa icaffeine okanye ezinye izinto ezikhuthazayo ngexesha lesibini lesiqingatha sokutshintsha kwakho. Ukwenza njalo kunokwenza kube nzima ngakumbi kuwe ukuba ulale kwaye ulale ngexesha lokulala.

3. Yenza igumbi lakho lokulala lizole

Cima zonke izixhobo ze-elektroniki, ezinje ngeTV yakho, kwaye usebenzise iiplokhi zeendlebe ukugcina igumbi lakho lokulala lithe cwaka. Sebenzisa umatshini omhlophe wengxolo ukuntywila ngokuvakalayo okanye ngengxolo ephazamisayo xa kukho imfuneko.

4. Yenza i-napping yinxalenye yesiqhelo sakho

Ukusetha ishedyuli ye-nap kunokunceda ukulawula ukulala kwakho.

5. Nciphisa utshintsho lwakho

Ukutshintsha utshintsho kuhlala kwenza kube nzima ukuba umzimba wakho uhlengahlengise. Nciphisa olu tshintsho xa kunokwenzeka.

6. Naka umzimba wakho xa kusenziwa umthambo

Ukuzilolonga kuluncedo ekukhuthazeni ukulala. Nangona kunjalo, kwabanye abantu, ukwenza umthambo kanye ngaphambi kokulala kunokwenza ukuba kube nzima ukulala. Kwabanye, ukwenza umthambo akunakuchaphazela iipateni zabo zokulala konke konke. Wazi umzimba wakho kunye nokuba uziva ulunge kangakanani.

7. Kuphephe ukutshaya nokusela ngaphambi kokuba ulale

Le mikhwa inokwenza kube nzima ngakumbi kuwe ukuba ulale kwaye ulale.

Ukujamelana nokudinwa emsebenzini

Ukuziva udiniwe emsebenzini kunokwenza ukuba usuku lwakho lomsebenzi lube nemveliso encinci kwaye lungonwabi. Ngethamsanqa, kukho izinto onokuzenza namhlanje ukukunceda ukuba uzive ungekalali kwaye uqaphele ngakumbi emsebenzini. Ukwenza utshintsho oluthile kwindlela yokuphila ukukhuthaza ukulala emva komsebenzi kuya kukunceda uhlale uphaphile emsebenzini kwixesha elide, ngokunjalo.