Ungahlala njani ubusuku bonke

Umxholo

• 1. Ziqhelise
• 2. Ikhafeyini
• 3. Kodwa thintela iziselo zamandla
• 4. Lala kancinci
• 5. Sukuma uhambe
• 6. Khangela izibane ezikhanyayo
• 7. Sebenzisa izixhobo zakho
• 8. Hlamba
• Thatha usuku olulandelayo

Ngamanye amaxesha uloyiko lobusuku bonke alunakuphetshwa. Mhlawumbi unomsebenzi omtsha osebenza kwiishifti zasebusuku, ngeveki yokugqibela, okanye wenza itheko le-sleepover. Nokuba ziphi izizathu zakho, ukuhlala ubusuku bonke kunzima.

Iipateni zokulala kwabantu zilandela isingqisho sendalo. Iimpawu zakho zokujikeleza zinjengeewotshi zangaphakathi ezichaphazela indlela ocinga ngayo, oziva ngayo kunye nokuziphatha kwakho ngalo lonke usuku. Isingqisho seSyadiya sisekwe ekukhanyeni okanye ebumnyameni bommandla wakho.

Xa ingqondo yakho ibona ubumnyama ngaphandle, umzimba wakho uqala ukukhupha ihomoni ebizwa ngokuba yi-melatonin. I-Melatonin ikwenza wozele kwaye ulungiselele umzimba wakho ukulala.

Ukuhlala ubusuku bonke kuthetha ukulwa nale nkqubo yendalo, engenzima nje kuphela, kodwa engenampilo. Ukungalali ngokwaneleyo kunokuchaphazela amandla akho okufunda kunye nokugxila. Inokuba yingozi. Ngo-2013, kwabakho iingozi zeemoto ubuncinci ezibangelwa kukuqhuba ukozela.

Ukuba kufuneka uhlale ubusuku bonke, ezi ngcebiso zilandelayo zinokukunceda wenze ngokukhuselekileyo.

1. Ziqhelise

Eyona ndlela ilula yokulala ubusuku bonke kukuseta kwakhona iwotshi yakho yangaphakathi. Oku kungathatha iveki enye, kodwa kunokwenzeka. Unokufumana ukozela ekuqaleni, kodwa umzimba wakho uyabamba.

Ukuba utshintshela kutshintsho lobusuku, nika umzimba wakho iintsuku ezimbalwa zokuziqhelanisa. Isingqisho sakho se-circadian sisathembele ekukhanyeni, ke qiniseka ukuba ulele kwigumbi elimnyama kakhulu emini. Amakhethini amnyama kunye neemaski zamehlo ziluncedo ngakumbi.

2. Ikhafeyini

I-Caffeine iluncedo ekukhetheni kwaye inokunyusa ukuphaphama kwakho. Kuyanceda ukulwa nenye yezinto zendalo ezikhutshwa ngumzimba wakho ukuze uzele.

bafumanise ukuba iidosi ezimodareyithayo zecaffeine (600 milligrams [mg] okanye ngaphezulu kweekomityi ezine zekofu) zinokuphucula amandla akho okucinga nokwenza imisebenzi, kodwa idosi eziphezulu (900 mg okanye nangaphezulu) zinempembelelo echaseneyo. Iidosi eziphezulu zecaffeine zinokubangela iimpawu ezinje ngoxinzelelo kunye nokugungqa okwenza kube nzima kuwe ukugxila.

Ukuhlala ubusuku bonke, ungaxhomekeki kwidosi enye enkulu yecaffeine. Ukutya ikofu kakhulu kunokubangela isisu. Endaweni yoko, zama ukuthatha amanani amancinci amancinci ubusuku bonke njengeepresso shots, iipilisi ze-caffeine, okanye i-caffeine gum.

3. Kodwa thintela iziselo zamandla

Iziphuzo zamandla ziqulethe ixabiso lecaffeine, elilingana nekomityi enye ukuya kwezihlanu zekofu. Zine-guarana, isithako esine-caffeine, esenza inani elipheleleyo le-caffeine liphezulu kunokuba libonakala.

Xa usebenzisa iziselo zamandla, kunzima ukwazi ukuba ingakanani i-caffeine oyityayo, kwaye iidosi eziphezulu kakhulu zecaffeine zinokuba yityhefu. Ziyingozi ngakumbi xa zixutywe neziyobisi okanye utywala. Ngo-2011, ngaphezulu kwama-20 000 abantu baya kwigumbi likaxakeka ngenxa yeziselo zamandla.

4. Lala kancinci

Ukuthatha uthotho lweenambuzane ezincinci ubusuku bonke kunokukunceda uhlale uphaphile. Nangona kungalingani nokulala ubusuku bonke, ukulala okufutshane kunokubuyisela. Uninzi lwabasebenzi abasebenza ngokutshintsha ebusuku bafumanisa ukuba ukuphumla kuyabucutha ubuthongo kunye nokuphucula ukusebenza.

Zama ukubamba imizuzu eli-15 ukuya kwengama-20 yokulala ngexesha lekhefu. Ukuba uqhuba ebusuku, yiya kwindawo yokuphumla ukuze ukhawuleze.

5. Sukuma uhambe

Ukuzivocavoca imihla ngemihla kukunceda ugcine ishedyuli yokulala usempilweni, kodwa iingcali zincomela ukuthintela umthambo ezinzulwini zobusuku, ukuba ufuna ukulala kakuhle ebusuku. Kungenxa yokuba umzimba wakho uvelisa amandla amaninzi xa usenza umthambo, onokukugcina uphaphile.

Ukuba uzama ukuhlala ubusuku bonke, zama imizuzu engama-30 ukuya kwengama-40 yokuzivocavoca i-aerobic. Ukuba awufuni ukwenza umthambo, zama ukuphakama kwaye ujikeleze. Cofa umva uye emva kangangemizuzu eli-10, thatha uhambo ngaphandle, okanye wenze iijack ezimbalwa zokutsiba.

6. Khangela izibane ezikhanyayo

Ubumnyama bujonga umzimba wakho ukuba ukhuphe i-melatonin, ihomoni ekwenza uzive usozela. Olunye uphononongo lufumanise ukuba ukusebenzisa izibane eziqaqambileyo ebusuku kunye nokudala ubumnyama emini kunokunceda abasebenzi abasebenza ngokutshintsha ubusuku baphinde basete izingqisho zabo zesekadian.

Fumana isibane esinokuhambisa ukukhanya kwigumbi lonke. Khangela ibhalbhu ye-LED enokulinganisa ukukhanya kwelanga. Oku kuya kukunceda uhlale uphaphile ixesha elide.

7. Sebenzisa izixhobo zakho

Izixhobo zakho ze-elektroniki, kubandakanya iilaptops, iitafile, iiTV, kunye neefowuni, zikhupha into ebizwa ngokuba "kukukhanya okuluhlaza okwesibhakabhaka." Ukukhanya okuluhlaza okotshwe kwizixhobo zakho kunokulibazisa ukukhutshwa kwe-melatonin, ihormone yokulala. Oku kunokuthintela ukuba ungalali.

Ukuzigcina uphaphile, sebenzisa isixhobo onokunxibelelana naso. Zama ukudlala imidlalo yevidiyo kwikhompyuter yakho okanye ithebhulethi. Ukusondela kokukhanya okuluhlaza ebusweni bakho, kokukhona uya kuziva uphaphile.

8. Hlamba

Ukuhlamba ishawa ebandayo okanye efudumeleyo kunokukunceda uvuke xa uqala ukudinwa. Ukuba awufuni ukuhlamba, ukutshiza ubuso bakho ngamanzi abandayo kunokunceda. Ukuxubha amazinyo kunokukwenza uzive uhlaziyekile.

Thatha usuku olulandelayo

Ukuhlala ubusuku bonke akulunganga kuwe kwaye kufuneka kwenziwe kuphela njengendawo yokugqibela. Emva kokuhlala ubusuku bonke, uya kuziva usozela kakhulu. Zama ukwenza ukulala ngosuku olulandelayo.