Izinto ezi-4 zeAlarm yefowuni yakho ithi malunga nempilo yakho

Umxholo

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Ukuhamba kude (ubukhulu becala) ziintsuku apho iwotshi eyi-alarm, ejikeleze ubuso bayo yahlala kwindawo yakho yasebusuku, ibetha isando sayo esincinci emva naphambili phakathi kweentsimbi ezisishukumisayo ukukuvusa ngendlela ebukekayo.

Ngoku, kunokwenzeka ukuba uvuke uye kwialam efowunini yakho, enokuthi ifakwe ngaphakathi ebhedini okanye ide ifakwe ecaleni kwakho. Ukusebenza kwewotshi yakho kugudileyo, ujongano alunakuba lula, kwaye isandi sinokucwangciswa ukuze ungasideleli kwaye uvuke unomsindo (molo, ripples iringithoni). Ayinakuba luncedo ngakumbi, akunjalo?

Ewe, iisetingi zewotshi yefowuni yakho zinokukukhanyisela kwindlela olala ngayo rhoqo. UDaniel A. Barone, M.D., ingcali yokulala kwi-Weill Cornell Centre ye-Sleep Medicine yeSibhedlele saseNew York-Presbyterian, ichaza ukuba ezo zicwangciso zinokuthetha ntoni ngokwenene kwimpilo yakho. (Kwaye ufumanise ukuba iShedyuli yakho yokulala ichaphazela njani ukuzuza ubunzima kunye nomngcipheko wezifo.)

1. Unzima ukuvuka. Ngaba uzibekela ii-alam zika-7: 00 a.m., 7:04 a.m., 7:20 a.m., kunye no-7: 45 a.m., usazi ukuba i-alam enye kuphela ayinokwanela ukukuvusa? Emva koko mhlawumbi uqhelene kakuhle nokucofa iqhosha lokusnuza, kwaye mhlawumbi uyazi ukuba ayilunganga kakhulu kuwe.

"Kuthatha malunga neyure ukuvuka kancinci, ngokwemigaqo yengqondo yakho," utshilo uBarone. "Ukuba uyayiphazamisa le nkqubo, ii-neurotransmitters ziseta kwakhona. Xa ekugqibeleni uvuka ngo-7: 30 kusasa, uziva ukrwada kwaye uphumile kuwo." Awuyi kufumana imizuzu engamashumi amathathu eyongezelelweyo yokulala-njengoko kunzima ukulala okusemgangathweni-kwaye uvuka nangona i-crankier kunokuba uqala. (Kule nqaku, Ngaba kulunge ngakumbi ukulala ngaphakathi okanye ukuSebenza?

Ayilotyala lakho ukuba uyathanda ukulala, ewe. "Ukubetha u-snooze uziva ulungile! Ikhupha i-serotonin xa uphinde ulale," utshilo u-Barone, we-neurotransmitter edla ngokunxulunyaniswa nolonwabo. Thatha intuthuzelo, abantu abasolisayo: Awunqeni, wenza nje into efunwa ngumzimba wakho.

2. Ishedyuli yakho igcwele yonke indawo. Mhlawumbi ifowuni yakho isetelwe u-6: 00 kusasa yonke imihla yeveki, emva koko nge-9: 00 kusasa yeyoga ngoMgqibelo, kwaye ngo-11: 00 kusasa ngeCawa kuba lusuku lwakho olonqenayo. "Sincoma ukulala kunye namaxesha okuvuka," utshilo uBarone, ngokusebenza kakuhle. Oko kwathethi, "ukuba awunangxaki, amaxesha ahlukeneyo ayisiyongxaki.

Zeziphi iingxaki? "Ukungakwazi ukusebenza, okanye ukudlula usuku lwakho, ngaphandle kokuba nesidingo esikhulu sokulala," uchaza uBarone. "Ukuba [isigulana] siwela ngokulala kwidesika yaso emsebenzini, asiphumli kakuhle. Ukuba bafuna iikomityi ezilishumi zekofu ukuze baphile, abaphumli kakuhle." Zazi wena kunye nokuba ukusebenza kwakho okuphezulu kuvakala njani ukuze uqiniseke ukuba ulele ngokwaneleyo ukuze ufike apho. (Ukonwaba: inzululwazi ithi uninzi lwethu silala ngokwaneleyo.)

3. Uhamba kakhulu. Uninzi lweefowuni zinenkqubo encinci eyakhelweyo ekuvumela ukuba ujonge ixesha lendawo kwihlabathi liphela. Ewe kunjalo, ukuba uyagxuma phakathi kwabo kwaye usete ixesha lakho lokuvuka ngeeyure ze-wacky, umzimba wakho uya kuhlawula ixabiso. "I-Jet lag yinto enkulu," utshilo uBarone. "Kuhlala kuthatha imini okanye ubusuku ukuziphinda uzenzele utshintsho kwindawo enye." Ke ukuba usuka eNew York uye eBangkok ukuya eholideyini (unethamsanqa!), kusenokuba ziintsuku ezili-12 ngaphambi kokuba uqale ukuziva njengomntu kwakhona.

Unobunzima bokususa amandla ekupheleni kosuku. Ifowuni yakho ibonelela ngesigidi seentlobo zokuzonwabisa, kanye apho esandleni sakho: amanqaku, umculo, imiyalezo evela kubahlobo bakho, imidlalo, iifoto, nokunye okuninzi. Ke unokuhlala phezulu kwaye udibanise nayo ixesha elide emva kokuba usete umnxeba wokuvuka-Oko kukuthi, xa sele ulele.

"Ifowuni yakho ikhupha ukukhanya okuluhlaza okwesibhakabhaka. Ikhohlisa ingqondo ngokucinga ukuba ilanga liphumile," ucacisa uBarone. "Ingqondo yakho ivale i-melatonin [ihomoni], enokwenza ukuba kube nzima ukulala." Ayisiyo kuphela ifowuni yakho evuzayo ukukhanya emehlweni akho, u-Barone wakhomba, kodwa nasiphi na isixhobo esibuyileyo, njengeTV okanye i-e-reader.

Insiza efana ne-Checky ikwazisa ukuba ujonge kangaphi ifowuni yakho, ukuze ubone ukuba yeyakho ekugcina ebusuku. Icala eliqaqambileyo elimangalisayo? Ukuba uqengqeleka kusasa kwaye uskrole kwi-Instagram okanye ii-imeyile zakho ukuze uzivuse, ufumene imvume kagqirha.

"Ukuba usebenzisa ifowuni yakho into yokuqala xa uvuka, ayongxaki. Ngapha koko, yile nto ndiyenzayo nam," u-Barone uyavuma. "Logama nje ungahlali ebhedini iiyure ezintathu, uskrolela kude, kwaye awuzukusebenza." Yiloo nto iyonke enye issue, ekufuneka ujongane nayo nge-ASAP. (Okwangoku, zama ezi ndlela zintathu zokusebenzisa iTekhnoloji ebusuku-kwaye ulale ngokugqibeleleyo.)

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