Thintela Ukuxhalaba Kwasebusuku ngezi Ncebiso zokuLala ngcono

Umxholo

• Intloko yokubala iigusha.
• Yamkela into engekho ngqiqweni.
• Chonga into esebenzayo.
• Yeka ukuzama ukunyanzela ubuthongo.
• Lungisa igumbi lakho.
• Uphengululo lwe

Kutheni le nto ingqondo yakho ithanda ukukhupha iindaba ezingeyonyani nje ukuba intloko yakho ibethe umqamelo? I-IRS iza kundiphicotha. Eyam Umphathi akafuni kuyithanda intetho yam. I-BFF yam khange indithumele imiyalezo kwakhona-inokuba uphambene malunga nento ethile. Ezo ntloko ndihlala ndizifumana mhlawumbi yinto enzulu.

Ukuba oku kuvakala ngathi yinto osokola ngayo ngobusuku, mhlawumbi unayo into eninzi ye-dub "ixhala lobusuku." Ngelixa eli gama lisenokungabi luxilongo olusemthethweni lwempilo yengqondo (nangona ungaphazamisi-ingxaki yokukhathazeka ngokuqinisekileyo), iingcali ziyavuma ukuba kuqhelekile ukuba amaxhala akuvuse ebusuku kwaye aphazamise ukulala kwakho. "Zininzi izizathu zoku," utshilo uJulie Pike, Ph.D., isayikholojisti enelayisensi kunye nengcali yokuphazamiseka koxinzelelo eDurham, NC. "Okokuqala, kuxa ungekho amathuba okuba ube nezinto ezakhiweyo ukuze ugxile kuzo. Emini, uhlala usombulula ingxaki kwaye uxakeke yimisebenzi yobomi bakho bemihla ngemihla, kodwa ebusuku, kubonakala ngathi yonke into ikhona lixesha lokukhathazeka. "

Iindaba ezimnandi zezokuba kukho iindlela zokujongana nengqondo yakho xa inocingo kakhulu ukuba ungadinwa. Apha ngezantsi, iingcali zabelana ngeyona ngcebiso yazo ingaphakathi yokulwa nexhala lokulala.

Intloko yokubala iigusha.

Xa ulele ebumnyameni, unamehlo abanzi kwaye unexhala, kuqhelekile ukuba uzame ukumelana nexhala lobusuku ngokuzama ukusombulula ingxaki ekukhathazayo. Ukuba unexinzelelo malunga nokuphulukana nomsebenzi wakho, ungakhangela uluhlu lwemisebenzi kwi-Intanethi okanye utsale i-imeyile yokugqibela kumphathi wakho ukuze ubone ukuba kukho nantoni na engaphantsi koko ayithethileyo. Endaweni yoko, zama oku: Shwankathela inkxalabo yakho ngamagama ali-10 okanye ngaphantsi, uphinde uphinde uphinde, utsho uPike. Kuthekani ukuba ndiphelelwa ngumsebenzi? Kuthekani ukuba ndilahlekelwe ngumsebenzi? Kuthekani ukuba ndilahlekelwe ngumsebenzi? Njengoko uqhubeka ukuyithetha, amagama aqala ukuphulukana namandla kwaye ingqondo yakho iyadikwa, wongezelela. Lala ngo-3, 2... (Fumana Okungakumbi okungaqhelekanga kunye noNyango lwe-Wacky Insomnia.)

Yamkela into engekho ngqiqweni.

Xa ngequbuliso uqala uxinzelelo malunga nokonakalisa imoto yakho xa usiya emsebenzini ngomso-kuba ezinzulwini zobusuku ngequbuliso kubonakala ngathi yinto enokwenzeka-qhubeka uzixelele ukuba libali nje, utshilo uPike. Xa uyibhala ngale ndlela engqondweni yakho, ingqondo yakho iqhuba ulwazi njengento engeyonyani. Xa imeko ingaziva iyinyani, ivumela umzimba wakho ukuba uphumle, izinga lokubetha kwentliziyo yakho ukuba licothe, kwaye ubuthongo. (Ungazizama neeoyile ezifanelekileyo zokuxhalaba kunye nokuNceda uxinzelelo.)

Chonga into esebenzayo.

Udinga isicwangciso esiza kukunceda uphume kwiingxaki zakho zomqamelo. "Izinto ezahlukeneyo zisebenza kubantu abohlukeneyo, ke kungafuneka uzame izinto ezimbalwa de ufumane oko kukusebenzelayo," utshilo uDavid Yusko, Psy.D, ugqirha wengqondo kwiziko leZonyango kunye noPhononongo lweXhala KwiYunivesithi yasePennsylvania iPerelman School of Medicine. "Kungaba yimithambo yokuphefumla, ukucamngca, ukuzolula-nantoni na esebenzayo ukukuphazamisa kwiingcinga zakho kwaye uthule umzimba wakho."

Yeka ukuzama ukunyanzela ubuthongo.

Kuya kufuneka ulibale ukuba ngu-4 kusasa kuba xa ulele ebhedini uthuka iwotshi, kokukhona uya kukhathazeka ngakumbi. Endaweni yokubetha ubuso bakho emqamelweni kwaye ufuna ukuba amehlo akho avale khona ngoku, zinike imvume yokuvuka. Kunqande ukujonga ifowuni yakho okanye ukucofa umabonwakude-ukukhanya okuluhlaza okotshwe kwezi zikrini kuphazamisa iihormoni ezikunceda ulale. Endaweni yoko funda incwadi okanye wenze ushicilelo. Kuyanceda ukuzola kunye nokuphazamisa ingqondo yakho kwaye iyasebenza ngakumbi kunokuzama ukuphikisana nokuphuthelwa kwakho. (Abanye abantu bazama noReiki ukulwa nokuxhalaba.)

Lungisa igumbi lakho.

Ukuba ingxaki yakho incinci malunga nokulala kwaye ngakumbi malunga nokuvuka kwaye ungabinakho ukubuyela umva ngenxa yokuba ingqondo yakho iqala ukubaleka, imeko-bume yakho inokuba netyala. (Nantsi indlela yokuNika iGumbi lakho i-Makeover-yokulala okungcono.) Ngokuqinisekisa ukuba igumbi lakho limnyama kwaye kubushushu obutofotofo bokulala, unethemba lokuba ngekhe unike ingqondo yakho ithuba lokuhamba ngeebhonkers ezinzulwini zobusuku. Sika nayiphi na ingxolo enokuphazamisa amandla akho okusnuza, nawe.

Uphengululo lwe