Ndaya Ukulala ngo-8: 30 Qho ebusuku Ngangeveki. Nasi isizathu sokuba ndiqhubeke

Umxholo

• Ingakanani loo nto inokutshintsha ukuba ndilale kwangethuba ukuze ndivuke kwangoko?
• Ubusuku bokuqala: ngeCawa
• Ubusuku besibini: Mvulo
• Ubusuku besithathu: Lwesibini
• Ubusuku besine nobesihlanu: NgoLwesithathu nangoLwesine
• Ubusuku besithandathu: ngolwesiHlanu
• Ubusuku besixhenxe: NgoMgqibelo
• Isigqibo? Ndingumfazi omtsha

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

Ukuphumeza ixesha lokulala ngokungqongqo sisigqibo esona sihle endisenzileyo kwi-2018.

Ukulala ngaphambi kweyure evuthiweyo ye-9: 00 pm inokuvakala njengendlela yokubaleka yokuhlangabezana nale meko. Kodwa ndiyakuqinisekisa ukuba ayisiyiyo.

Endaweni yokuya kulala nge-8: 30 ebusuku. -ubabalo endilunikiweyo njenge-freelancer kunye neshedyuli yomsebenzi eguqukayo-yayikukusondela kwentsasa enemveliso ngakumbi. Kwakungumceli mngeni endizibekele wona njengoko ixesha elisikiweyo lifikelela ekupheleni konyaka.

Ndafunda ngenye intsasa edlamkileyo xa kwakufuneka ndivuke kwakusasa ukuze ndihlangabezane nomhla obekiweyo wokuba u-5: 00 a - 8: 00 a.m ibe yeyona inokuba nemveliso kakhulu kwiiyure ezintathu zosuku lwam. Ngezo yure zintathu, kungekho meyile, akukho sabelo sitsha, akukho fowuni inokungena, kwaye akukho mntu ndihlala naye oncokolayo onokundiphazamisa ngebali elikhawulezayo.

Into yayo kukuba, ukuba ndizamile ukuvuka ngo-5: 00 kusasa emva kwesiqhelo ngo-10: 00 okanye ngo-11: 00-Kulungile, kulungile, ngamanye amaxesha ngo-11: 30 emva kwemini. - ixesha lokulala, bendiya kuba ndiphelile kwaye ndinengqumbo yengqondo nge-2: 00 p.m. Ukuguqulelwa: Iiyure zam zakusasa zinokuba nemveliso njenge f * *, *, kodwa ukudinwa kunye nenkungu yengqondo engenakuthintelwa kulandelwe yayinokuchaphazela kakhulu usuku lwam lonke.

Ingakanani loo nto inokutshintsha ukuba ndilale kwangethuba ukuze ndivuke kwangoko?

"Ukulala kuqhuba iishedyuli zethu njengabantu kwaye yonke into malunga nemizimba yethu isebenza ngcono kancinci xa sikushedyuli," utshilo uChris Winter, MD, umbhali we "Isisombululo Sokulala: Kutheni Ukulala Kwakho Kuphukile kunye nendlela yokulungisa, ”Kunye nomphathi wezonyango kwiZiko leMithi yokulala kwisibhedlele iMartha Jefferson eVirginia.

"Setyisa ngcono, iihomoni zethu zisebenza ngcono, sikwimeko engcono, ulusu lwethu lukhangeleka lucacile, ewe, sijolise ngakumbi engqondweni nasekwenzeni imveliso."

Ke, kuninzi okuzuzayo (funda: ukufumana ii-asayinimenti ngexesha) kwaye kungalahleki kakhulu, ndizimisele ukulala okanye ngaphambi kwentsimbi yesibhozo kusasa. -nangeempela-veki- iveki epheleleyo. Molo, imveliso. Sala kakuhle… ubomi boluntu?

Ubusuku bokuqala: ngeCawa

Ukuze ndenze idinga lam lokuqala kunye nomntu oguqukayo wam ebhedini, kuye kwafuneka ndishiye isidlo sangokuhlwa nabahlobo bam be-CrossFit nge-8: 00 pm. Ukuthathela ingqalelo ukuba sihlala sizikhusela ngeeCawe ezoyikisayo ngokuxhoma kude kube yintsimbi ye-10: 00 emva kwemini, oku bekungathandabuzeki kwasekuqaleni.

Ukanti, ndalala ndingenamcimbi nge-8: 30 ebusuku. ndatsiba kanye ebhedini xa ialam yam yaphuma ngentsimbi yesi-5: 00 kusasa… ukuya kwizibhalo ezihlanu ezingafundwanga ezivela kwi #fitfam yam nezindululo zoogqirha bezonyango kuloo ndawo. Ukunyusa.

Ubusuku besibini: Mvulo

Intsasa inokuba ngumsebenzi wam wokuqala, kodwa ubusuku kuxa ndityhafisa ukuzilolonga kwam - yiyo loo nto kule minyaka mibini idlulileyo bendikhe ndazimisela ukuya kwi-7 yeyure. Iklasi yeCrossFit ebhokisini ejikeleze ikona yendlu yam.

Masime kancinci kwaye senze izibalo apha: Ukuba bendifuna ukuthatha loo klasi, bendiya kuba nemizuzu engama-30 emva kweklasi ndigoduke, ndibambene nomdlalo wam wezemidlalo ndibile ngombilo kunye neebhola zomlenze, nosh kwindawo yokutya emva kokuzilolonga- mhlawumbi isidlo sangokuhlwa-hlamba amazinyo, uhlambe ubuso bam, kwaye ndilale.

Ngaphezulu, uBusika uxwayisa ukuba ukuzilolonga kufutshane kakhulu nokulala kungaphazamisa ubuthongo bam. “Imizimba yethu ifudumeza ubushushu bendalo ngokuhlwa, nto leyo engumqondiso wokuba silungele ukulala. Kodwa ukuzilolonga ebusuku kungayithintela loo nto ngokufudumeza umzimba. ”

Ngombulelo, kwakungabonakali kunjalo. Ndibuyele ekhaya kwii-jammies zam nge-8: 20, kwaye ndinemizuzu eli-10 kuphela yokutya ngaphambi kwexesha lam lokulala, ndathambisa iprotein bar, ndatshayela abamhlophe abamhlophe, kwaye ndandilele ndaweni ithile phakathi ko-8: 35 emva kwemini. nango-8: 38 emva kwemini.

Konke kwakulungile kwaye kwakulungile ngentsasa elandelayo… ngaphandle kokuba ndaqhinwa. Cue ikofu emnyama kunye nokuvalwa ngokusemthethweni kweebhanti zeprotein kwimizuzu eli-10 ngaphambi kokulala. Hayi kwakhona ngonaphakade.

Ubusuku besithathu: Lwesibini

Kuba ndisebenza ekhaya., Ndalungiselela isidlo sangokuhlwa uJulia Child angavuma malunga ne-5: 00 pm Ukucinga yayikukuba ukuba bendinokwenza, nditye, kwaye ndetyise isidlo sangokuhlwa ngaphambi kokuba ndomeleze umzimba wam, ngekhe ndidinge ibha yeprotini emva kokusebenza kwaye ukuqhina kuya kuba yinto yexesha elidlulileyo. Njengeflip fowuni. Okanye i-ex yam.

Ngelishwa, bekukho ii-handhup pushups kuloluya suku lokuzilolonga, ekungafunekiyo ukuba zenziwe, ezifuna ukuba ube ugcwele ujonge phantsi.

Khange ndigabhe. Kodwa ndiyakuqinisekisa ukuba i-salmon burps post-WOD ayimnandi- kwaye iyaphazamisa ngendlela engaqhelekanga. Nokuba ndithini, ndigqibile ukuzilolonga, ndagoduka, ndatsala iipyjama zam, ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndaphinda ndabuya, akukho nto yokutya emva kokuzivocavoca.

Ubusuku besine nobesihlanu: NgoLwesithathu nangoLwesine

Ngale mihla, bendinesidlo sangokuhlwa se-GI (funda: bland) isidlo sangokuhlwa phambi kweCrossFit, ndibuyele ekhaya nge-8: 10 pm, ndachitha imizuzu engama-20 elandelayo ndithatha iiselfie kwiipijama zam ezintsha zeKrisimesi- ipakethi e-3 eTJ Maxx, don ' t @ mna - ngaphambi kokuba ulale.

Nantsi into: Ndivuke ngaphambi kwentsimbi yesi-5: 00 kusasa ezo ntsasa zilandelayo. Njengokuba ndixhalabile, oku akundenzi nje umntu wasekuseni. Isisiseko esenza ukuba ndibe nguTim Cook olandelayo.

Awu, endaweni yokwenza izinto ezibalulekileyo ze-Apple-y, ndiphendule ii-imeyile kwaye ndabhala malunga neemaski zephepha lobufazi.

Ubusuku besithandathu: ngolwesiHlanu

NgoLwesihlanu ngokuhlwa, kwenzeke izinto ezimbini ezizukileyo.

Inye, utata wam wayetyelele kwikhaya lakhe lomhlala phantsi eFlorida. Engazi kwaphela ngengxaki yam encinci, wenza u-5: 30 emva kwemini. Ukubhukisha isidlo sangokuhlwa. Eyona ndlela intle, ukuba ayindala, yokuphepha izihlwele zaseNew York.

Okwesibini, isidlo sangokuhlwa besigqityiwe nge-7: 30, kwaye ngenxa yokuba ibiyimini yam yokuphumla, ndichithe lonke ixesha langokuhlwa ndibukele Abahlobo bephinda bebuya kwimbonakalo ye-eucalyptus. Bendiphupha ngokudaya iinwele zam ziluhlaza kwaye ndihambisa iTexas nge-8: 30 ebusuku. Hayi, ubomi obulungileyo.

Kwaye mandithi, ndicinga ukuba ukuvuka ngo-5: 00 kusasa ngoMgqibelo yinto engekhoyo (funda: enenzuzo) ikhonkco lam eliqhelekileyo belilahlekile. Xa ndisithi ndiyenzile, ndiyathetha ukuba ndiyenzile uluhlu lwezinto endizenzayo b * * * *.

Ubusuku besixhenxe: NgoMgqibelo

Akukho nto ithi ungatshatanga kwaye ukulungele ukuxubana ngokufana nokulala nge-8: 30 ebusuku. ngoMgqibelo. Ke, egameni lokungabi yintombi endala enesithukuthezi (kwaye uyazi, #ebhalansi), ndixhomile ebharini nabahlobo bam kwade kwabetha u-9: 30 emva kwemini…. kwaye emva koko wayelele ngentsimbi ye-10: 00 ebusuku.

Ngokuqinisekileyo, oku kunokuba kukukhohlisa kancinci kumceli mngeni wam, kodwa ndavuka kusasa nge-7 iiyure zokulala ezipheleleyo kwaye ndigqibile uluhlu lwam lwangeCawa nge-10: 00 am ndicinga ukuba ungathi imveliso yam iyasebenza ngaphandle kokutshabalalisa ngokupheleleyo ubomi bam boluntu.

Isigqibo? Ndingumfazi omtsha

Andinakuba nayo i-Instagram yokulandela ookumkanikazi ngexesha lokulala u-Oprah, u-Arianna Huffington, okanye uSheryl Sandberg, kodwa andikaze ndizive ndisondele kudumo (okt ukuvelisa ngakumbi) kunokuba bendiziva ngeveki yonke yokulala nge-8: 30 emva kwemini nokuvuka ngentsimbi yesi-5: 00 kusasa.

Andiyongcali yezibalo, kodwa ukuba kuye kwafuneka ndibeke inombolo kuyo ngokusekelwe kumanqaku amaninzi endibhalileyo kule veki, ndingathi ndivelise umxholo ongaphezulu ngeepesenti ezingama-30 kule veki kunayo nayiphi na enye iveki.

Ngelixa andinakuthembisa ukuba ndiza kukhetha ukuhlalisana emva kokuzivocavoca ngaphezulu okanye umhla weTinder ngaphezulu kwe-8: 30 ebusuku. ixesha lokulala qho ebusuku, ndafunda ukuba olu tshintsho lolona lunciphisa uxinzelelo, lonyusa imveliso ndinokuyenza ngemini yomsebenzi wam.

UGabrielle Kassel ngumdlalo wombhoxo, osebenza ngodaka, odibanisa iiprotein-smoothie, ulungiselela ukutya, iCrossFitting, umbhali wezempilo oseNew York. Ubaleka ukuhamba iiveki ezimbini, wazama umceli mngeni we-Whole30, watya, wasela, waxukuxa, wahlikihla, wahlamba namalahle- konke egameni lobuntatheli. Ngexesha lakhe lokuphumla, unokufunyanwa efunda iincwadi zokuzinceda, ukucofa ibhentshi, okanye ukuziqhelisa. Mlandele phambili I-Instagram.