Indlela yokulala ngokufanelekileyo kunye neebhedi ezikuphucula ukusebenza kobuchopho
Ukuze senze konke okusemandleni ethu, kufuneka sikhuthale, sikhuthale kwaye siphaphe. Ukuqinisekisa ukuba ulala ngokwaneleyo kuyonakalisa isakhono sakho sokusebenza. Nazi iindlela ezintlanu zokulala okufanelekileyo kunye neebhedi ezinokuphucula ukusebenza kwengqondo.
Ukuphucula impilo yengqondo
Ukulala kakuhle ebusuku kubalulekile ngenxa yezizathu ezininzi. Eyokuqala kwezi ku ukuphucula impilo yakho yengqondo. Xa sinomda, siphazamisekile, okanye singalali kwaphela, oku kunokuzisa okanye kwandise imiba emininzi efana neengxaki zokuxhalaba. Ukungalali kakuhle kukwanxulunyaniswa neemeko zempilo yengqondo ezifana nokudakumba. Ukukwazi ukulala kakuhle kunokuphucula kakhulu impilo yakho yengqondo kwaye kunokunciphisa nayiphi na inkxalabo kunye nemiba onayo.
Ukulala yenye yezona zinto zibalulekileyo kwimpilo yethu yengqondo. Inika iingqondo zethu ithuba lokuphumla kwaye zihlaziye, kwaye isinceda sihlale sizolile kwaye sigxile emini. Xa singalali ngokwaneleyo, oko kunokukhokelela ekuguquguqukeni kweemvakalelo, ukucaphuka, neengxaki zokunikela ingqalelo.
Ukulala ngokwaneleyo kubaluleke kakhulu kubantu abanengxaki yempilo yengqondo efana nokudakumba okanye ukuxhalaba. Enyanisweni, iingcali ezininzi zithi ukulala ngokwaneleyo yenye yezona zinto zibalulekileyo onokuzenza ukuze ulawule iimpawu zakho.
Zininzi iindlela zokuphucula imikhwa yakho yokulala, kubandakanya ukubeka ixesha lokulala rhoqo, ukuphepha icaffeine kunye notywala ngaphambi kokulala, kunye nokuphepha izikrini ze-elektroniki kwiiyure ngaphambi kokulala. Kodwa ukuba unengxaki yokulala ngokwaneleyo, ikwangumbono olungileyo ukuthetha nogqirha wakho malunga neendlela zokuphucula ucoceko lwakho lokulala.
Ukwandiswa kweMveliso
Ukwenza imisebenzi yemihla ngemihla kunokuba ngumngeni ngokulala okuncinci. Ukukwazi ukusebenza kunye nokuphapha zezona mpawu zibalulekileyo, ngakumbi emsebenzini. Xa sinengxaki yokulala, umsebenzi wethu wobuchopho uyehla kakhulu, okukhokelela kwisiphumo esibi umsebenzi kunye nemveliso. Nangona kunjalo, xa siphumle kakuhle, amandla ethu engqondo kunye nemveliso iyanda kwaye iqinisekisa ukuba sinokusebenza ngendlela eyakhayo.
Ukulala kubalulekile kwimveliso kuba ivumela umzimba ukuba uphumle kwaye uphinde uhlaziye ngelixa kunjalo ukunciphisa uxinzelelo. Xa uphumle kakuhle, uyakwazi ukucinga ngokucacileyo kwaye ugxile emsebenzini wakho. Ukongezelela, ukungalali ngokwaneleyo kunokukhokelela ekunciphiseni imveliso kwaneengxaki zempilo.
Ukuba ufuna ukuba nemveliso, qiniseka ukuba ulala kamnandi! Uya kuziva uqaphile kwaye ukwazi ukugxila emsebenzini wakho. Ukongezelela, ukulala rhoqo kuya kukunceda uhlale usempilweni kwaye uthintele ukudinwa.
Intuthuzelo ngundoqo
Uhlobo lwebhedi esiluthengayo lunokuba nomahluko omkhulu kwindlela esilala ngayo. Kubalulekile ukuba ukwazi ukwahlula phakathi kweziphi izinto ezisebenza ngcono kuwe malunga nokuthuthuzela kunye nomgangatho wokulala. Umzekelo, iibhedi zokwenziwa zikholisa ukubambisa ubushushu obuninzi, nto leyo enokubangela ukwehla okukhulu ebuthongweni. Kwabo bathwaxwa ziimeko zolusu, ukufumana indawo yokulala efanelekileyo kunye nesicoci kubalulekile ukuze ulale kakuhle ebusuku. Maninzi amagquma amaduvet athengiswayo aza kuluhlu lwemathiriyeli, eqinisekisa ukuba kukho into efanele wonke umntu.
Umqamelo ongcono ngokuqinisekileyo unokuphucula ukulala. Umcamelo omhle uya kugcina intloko kunye nentamo yakho kwindawo engathathi hlangothi, enokukunceda ukunciphisa okanye ukuthintela intlungu kuloo mimandla. Ukongezelela, umcamelo olungileyo uya kugcina umqolo wakho uhambelana, onokukunceda ukunciphisa okanye ukuthintela intlungu emva.
Ekugqibeleni, umqamelo olungileyo unokunceda ukulawula ubushushu bomzimba wakho, nto leyo enokukugcina ukhululekile ubusuku bonke. Zonke ezi zinto zinokukhokelela ebuthongweni obungcono. Ukuze ufumane umqamelo ongcono kuwe, kubalulekile ukuqwalasela imikhwa yakho yokulala kunye naziphi na iimfuno ezithile onokuthi ube nazo. Ngokomzekelo, ukuba unentlungu yentamo, uya kufuna ukufumana umcamelo onika inkxaso eyongezelelweyo entanyeni yakho. Ukuba unentlungu emva, uya kufuna ukufumana umqamelo oqinileyo ngokwaneleyo ukugcina umqolo wakho ulungelelaniswa.
Kwaye ukuba uthanda ukutshisa ebusuku, uya kufuna ukufumana umqamelo owenziwe ngezinto ezinceda ukulawula ubushushu bomzimba. Kukho iintlobo ezininzi ezahlukeneyo zemiqamelo kwimarike, ngoko ke kubalulekile ukwenza uphando lwakho ukuze ufumane eyona ilungileyo kuwe. Zama iintlobo ezahlukeneyo zemiqamelo kwaye ubone ukuba yeyiphi enika obona buthongo bukhululekileyo nobuxhasayo. Oku kunokwahluka kumntu nomntu, ngoko ke kubalulekile ukuzama ude ufumane umqamelo ogqibeleleyo kuwe.
Amandla eBongo
Ukufumana ukulala ngokwaneleyo kubalulekile kwiingqondo zethu. Xa silele, ubuchopho bethu benza imisebenzi esinceda kwinkumbulo yethu kunye nokucoca ingqondo. Ingqondo yakho inokususa i-toxins embi kwaye ikuncede ugcine ulwazi olubalulekileyo. Zininzi izenzo ezimangalisayo ezinokwenziwa bubuchopho bethu xa silele, kunye nokunciphisa umngcipheko wokukhula kwezifo ezifana ne-Alzheimer's kubomi bamva.
Ukulala kubalulekile kwimpilo yonke kunye nokuba sempilweni. Idlala indima ebalulekileyo ekugcineni ukusebenza kwengqondo kunye nokuphucula ukusebenza kwengqondo. Ukungalali ngokwaneleyo kunokukhokelela ekunciphiseni kwezakhono zengqondo kunye nokusebenza kwengqondo. Uphando luye lwabonisa ukuba ukulala kokulala inokuphazamisa ukusebenza komsebenzi, yandise ixesha lokuphendula, kwaye ibangele ingqiqo engafanelekanga.
Iinzuzo zokulala ekusebenzeni kwengqondo zininzi. Ukulala kunceda ukuqinisa iinkumbulo, kuphucula izakhono zokusombulula iingxaki, kunye nokuphucula izakhono zokuthatha izigqibo. Kwakhona kunceda ekuphuculeni ukugxila kunye nokuqwalasela ixesha. Uphononongo lukwabonise ukuba ukulala kwandisa ubuchule kunye nokukwazi ukuza nemibono emitsha.
Impilo ngokubanzi
Ngokuqhelekileyo, sikwindawo engcono kakhulu xa siphumle kakuhle, sisitsha, kwaye silungele usuku. Ukuba nomthamo owaneleyo wokulala kunokusibeka kwimeko entle kwaye kuncede ukuba neprojekthi entle. Ukuba nengqondo ephilileyo kunokusinceda sisebenze kangangoko sinako kwaye senze umgudu ongakumbi kuwo nawuphi na umsebenzi esiwenzayo. Ukuziva ulungile ngaphakathi nangaphandle kunokukwenzela ilizwe elilungileyo kwaye kukuncede uzame impumelelo.
Ukuba awuqinisekanga malunga nokuba loluphi uhlobo lwebhedi olukulungeleyo okanye ufuna ulwazi oluthe kratya malunga nendlela yokulala kamnandi ebusuku, qiniseka ukuba uphanda kwi-intanethi ukukunceda ukuba uqonde ngokucacileyo, kunye nokutyelela iiforam ze-intanethi apho ukhoyo. ukwazi ukufunda uphononongo lwabasebenzisi kwiingcebiso ezithile kunye namaqhinga anokuthi akwenze ukuba ulale ngempumelelo ebusuku.
Ukulala yinxalenye ebalulekileyo yobomi bethu, kwaye kubalulekile kwimpilo yonke kunye nokuba sempilweni. Ukulala ubuthathaka kunokukhokelela kwiingxaki ezininzi zempilo, kuquka ukutyeba ngokugqithiseleyo, isifo sentliziyo nesifo seswekile.
Ngethamsanqa, ukulala ngokwaneleyo kulula - konke okufuneka ukwenze kukuqinisekisa ukuba ufumana iiyure ezi-7-8 zokulala ubusuku ngabunye. Nanga amanye amacebiso okukunceda ukuba ulale kamnandi:
1) Qinisekisa ukuba igumbi lakho lokulala limnyama kwaye lizolile.
2) Kuphephe ukubukela iTV okanye ukusebenzisa izixhobo zombane ebhedini.
3) Misela inkqubo yokulala kwaye unamathele kuyo.
4) Gwema i-caffeine kunye notywala ngaphambi kokulala.
5) Zilolonge rhoqo imini yonke
Ngokuqhelekileyo, sikwindawo engcono kakhulu xa siphumle kakuhle, sisitsha, kwaye silungele usuku. Ukuba nomthamo owaneleyo wokulala kunokusibeka kwimeko entle kwaye kuncede ukuba neprojekthi entle. Ukuba nengqondo ephilileyo kunokusinceda sisebenze kangangoko sinako kwaye senze umgudu ongakumbi kuwo nawuphi na umsebenzi esiwenzayo. Ukuziva ulungile ngaphakathi nangaphandle kunokukwenzela ilizwe elilungileyo kwaye kukuncede uzame impumelelo.
Ukuba awuqinisekanga ukuba loluphi uhlobo lwebhedi olukulungeleyo okanye ufuna ulwazi oluthe kratya malunga nendlela yokulala kamnandi ebusuku, qiniseka ukuba uphando kwi-intanethi ukukunceda ukukunika ukuqonda okucacileyo, kunye nokutyelela iiforum ze-intanethi apho ukwazi ukufunda ukuphononongwa komsebenzisi kwiingcebiso ezithile kunye namaqhinga anokukwenza ukuba ulale ngokuyimpumelelo ebusuku.