Ngaba kungcono ukuba ubaleke kusasa?

Umxholo

• Izinto ekufuneka ziqwalaselwe
• Inokuphucula umgangatho wakho wokulala
• Inokuchaphazela ukusebenza kwakho ngokubanzi
• Inokuchaphazela ngokungangqalanga isingqi sakho se-circadian
• Ayizukuphucula imeko yokulawula ubunzima
• Ungahlala njani ukhuselekile ngelixa usebenza
• Umgca wezantsi

Izinto ekufuneka ziqwalaselwe

Abantu abaninzi bayathanda ukuqala kosuku lwabo ngokubaleka kusasa ngenxa yezizathu ezahlukeneyo. Umzekelo:

• Imozulu ihlala ipholile kusasa, yiyo loo nto ikhululekile ukubaleka.
• Ukubaleka ekukhanyeni kwemini kunokuziva kukhuselekile kunokubaleka emva kobumnyama.
• Ukuzivocavoca kusasa kunokubonelela ngokwandisa amandla ukunceda ukuqala komhla wokukhaba.

Kwelinye icala, ukubaleka kusasa akusoloko kunomtsalane. Abantu abaninzi bakhetha ukubaleka ngorhatya ngenxa yezi zizathu zilandelayo:

• Amalungu anokuqina kwaye izihlunu zinokungaguquguquki xa uphuma ebhedini.
• Ukuzivocavoca kusasa kunokukhokelela ekukhathaleni kwemini.
• Ukubaleka ngokuhlwa kungakhuthaza ukuphumla emva kosuku loxinzelelo.

Kukwakho nezizathu eziphandiweyo ezisekwe ukuba usebenze-okanye ungahambi-kusasa, kubandakanya nefuthe lazo:

• lala
• ukusebenza
• isingqisho se-circadian
• ulawulo lobunzima

Ngaba unomdla? Nantsi into ekufuneka uyazi.

Inokuphucula umgangatho wakho wokulala

Esinye isizathu sokubaleka kusasa kukuba kungakhokelela ekulaleni okungcono kobusuku.

Ngokwabantu abasebenza ngo-7 kusasa, ngo-1 emva kwemini, nangentsimbi yesi-7, abo babandakanyeka kwimithambo ye-aerobic ngo-7 kusasa bachitha ixesha elininzi ebuthongweni obunzulu ebusuku.

I-51 yabakwishumi elivisayo abaneminyaka yobudala engama-18.3 yeminyaka ikwachaze ukuphucuka kokulala nokusebenza kwengqondo kwabo babaleka rhoqo ngeveki kusasa kwiiveki ezi-3 ezilandelelanayo.

Inokuchaphazela ukusebenza kwakho ngokubanzi

Ukuba usebenza ngokukodwa njengendlela yokuzivocavoca okuyisiseko, mhlawumbi akunandaba nokuba uqhuba nini ixesha lomhla, nje ngokuba unenkqubo ehambelanayo.

Ngapha koko, epapashwe kwiJenali yoPhando kunye neMeko yoPhando ibonisa ukuba ukuhlala uqeqesho nokuba sekuseni okanye ngokuhlwa kunempembelelo enkulu ekusebenzeni kunexesha losuku olukhethiweyo.

Kodwa ukuba uqeqeshela intsebenzo, abakhweli beebhayisikile babonisa ukuba ukusebenza kwe-6 kusasa akuzange kubangele ukusebenza okuphezulu njenge-6. ukuzilolonga. Uphando oluthe kratya luyafuneka ukuqonda ezi zinto zifunyanisiweyo.

Inokuchaphazela ngokungangqalanga isingqi sakho se-circadian

Ngokopapasho kwiJenali ye-Human Kinetics, iimbaleki zinotyekelo lokukhetha ezemidlalo ngamaxesha oqeqesho ahambelana nesingqisho sabo sokujikeleza.

Ngamanye amagama, ukuba ungumntu wakusasa, kunokwenzeka ukuba ukhethe umdlalo oqhele ukuqeqesha kusasa.

Oku, kuya kuthi kuchaphazele xa ukhetha ukucwangcisa uqeqesho lwakho lomdlalo onje ngokubaleka ongenalo ixesha loqeqesho lwesiqhelo.

Ayizukuphucula imeko yokulawula ubunzima

Xa uvuka kusasa ungenasisu esingenanto, umzimba wakho uxhomekeke kumanqatha njengomthombo ophambili wokutya. Ke ukuba uyabaleka kusasa phambi kokuba utye isidlo sakusasa, uya kutshisa amanqatha.

Nangona kunjalo, epapashwe kwiJenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo yagqiba kwelokuba ikho hayi Umahluko ekulahlekelweni ngamafutha phakathi kwabo bezilolonge emva kokutya kunye nabo bezilolileyo kwimeko yokuzila.

Ungahlala njani ukhuselekile ngelixa usebenza

Ukuba ubaleka phambi kokuphuma kwelanga okanye emva kokutshona kwelanga, ungafuna ukuqaphela le miqathango yokhuseleko:

• Khetha indawo ekhanyiswe kakuhle ukubaleka.
• Nxiba izihlangu ezibonakalisayo okanye iimpahla.
• Musa ukunxiba izacholo okanye uphathe imali, kodwa phatha isazisi.
• Yazisa umntu apho uza kubaleka khona, kunye nexesha olindele ukubuyela ngalo.
• Cinga ukuqhuba nomhlobo, ilungu losapho, okanye elinye iqela elibalekayo.
• Kulumkele ukunxiba ii-earphone ukuze uhlale uphaphile kwaye ujonge kwindawo ekungqongileyo. Ukuba unxiba ii-earphone, gcina ivolumu iphantsi.
• Ngalo lonke ixesha jonga kumacala omabini ngaphambi kokuwela isitalato, kwaye uthobele zonke iimpawu zendlela kunye nemiqondiso.

Umgca wezantsi

Nokuba uyabaleka kusasa, emva kwemini, ngokuhlwa- okanye nokuba konke-ekugqibeleni kwehla kukhetho lomntu.

Ukukhetha elona xesha lilungele iimfuno zakho ngoyena ndoqo ekumiseni nasekugcineni ishedyuli engaguquguqukiyo.