(Ifoto: Ben Seidelman / Flickr)
Iindlela zasekuseni yiyo yonke le nto iphazamisayo kwezi ntsuku. Wonke umntu unayo, intle okanye imbi. Bambalwa abantu abaqwalasele inkqubo yasebusuku. Ukuba awunayo inkqubo yasebusuku, uyaphoswa yeyona nxalenye inomvuzo nenentsingiselo yosuku lwakho.
Ukuba ufana nabantu abaninzi, ubusuku bakho mhlawumbi uchithe ukuzikhupha kwimidiya yoluntu, iNetflix, ukusela, kunye nokutya okulula.
Ngokwenzululwazi, ezi ndlela zokuziphatha azothusi. Ngokutsho kwengcali yezengqondo uRoy Baumeister, sonke sinomlinganiselo olinganiselweyo wokuzimisela esinokukusebenzisa usuku ngalunye-amandla engqondo aphelile sisigqibo ngasinye ekufuneka sisenzile, nokuba sincinci okanye sikhulu. UBaumeister ubiza oku ukudinwa kwesigqibo.
Ke, ukuphela komhla wethu, sithathe izigqibo ezingabalekiyo kwaye sigqibe ngamandla ethu. Ngaba akumangalisi ukuba sichithe elona xesha lethu lixabisekileyo, sisokola ukubakho nabantu esibathandayo, kwaye sizihoya izigqibo esizenzileyo ngale ntsasa?
Le yingxaki enkulu.
Ngethamsanqa, ii-routines yinto elwa nayo ukukhathala kwezigqibo. Xa kukho into yesiqhelo, ifuna amandla engqondo amancinci. Isigqibo sele sithathiwe. Ukuzimisela akusafuneki. Ubomi bukwi-autopilot. Uyeke ukuzenzakalisa. Ngelishwa, iindlela zangokuhlwa zinzima kakhulu ukuzenza ngakumbi kunezo zasekuseni.
Kwincwadi yakhe, Iziphumo zeCompound , UDarren Hardy uxela ukuba iintsasa zomntu zakusasa nezangokuhlwa ziindawo zokugcina iincwadi zobomi obunempumelelo. Ngaphandle kwezi ncwadana, ubomi bakho buya kuhlala bungalungelelananga. Ngabo, uya kwenza umfutho omkhulu kubomi bamaphupha akho.
Ukuba ubusuku bakho abubi, bonke uBomi bakho buya kusokola
Njengoko bendisandula ukubhala, imizila yakusasa zibaluleke kakhulu. Kodwa inkqubo yakho yakusasa iya kuhlala ihlupheka ukuba awukwazi ukubazi ubusuku bakho. Iiyure ngaphambi kokulala zichaphazela kakhulu indlela esilala ngayo. Kwaye indlela esilala ngayo yenza okanye iphule usuku lwethu.
Ngaphezulu, indlela esichitha ngayo iiyure ngaphambi kokuba silale ibonisa ixabiso esizibeka kwezona zinto zibalulekileyo ebomini. Ewe, umsebenzi wethu ubalulekile. Kodwa umsebenzi yindlela eya esiphelweni esiphezulu kakhulu — abantu ebomini bethu.
Abathandekayo bethu bafaneleke ngakumbi kuthi. Ayifanelanga ukuba ngcono kuphela, kodwa sifanelwe ngcono. Ukuba sinokulawula ubusuku bethu, siya kutshintsha ngokukhawuleza yonke ikhondo lobomi bethu. Siza kuba namava ohlaziyo kunye novuyo ekulungiselelwe ukubonelela ngorhatya.
Ngaba ukulungele ukutshintsha indlela ochitha ngayo ngokuhlwa kwakho? Ngaba ukulungele ukutshintsha ubomi bakho bonke?
Masiqale:
- Ukukhupha iiyure ezingama-1-2 ngaphambi kokulala
Kolu daba-luxineneyo, ukwenza imisebenzi emininzi, kuhlala-kubudala, uninzi lwethu sele luyilibele indlela yokuzikhupha kunye nokuzicwilisa ngokupheleleyo ngalo mzuzu. Silibele ukuba masicothe kanjani. Ayothusi into yokuba le nkcubeko ihamba phambili ithatha uxinzelelo kuyo yonke into ukusuka kwindlela esitya ngayo kunye nakwimpilo yethu ukuya emsebenzini nakummandla wendalo.- UCarl Honore
Umgca phakathi komsebenzi nekhaya uya usiba nzima. Phakathi kweefowuni, i-imeyile, ukuthumela imiyalezo kunye nemidiya yoluntu, kunokuba nzima kakhulu ukukhupha. Rhoqo kunoko, sizisa umsebenzi wethu ekhaya. Ngenxa yoko, kunqabile ukuba sinikele ingqalelo epheleleyo kwabo sibathandayo.
Ayisiyi kusilela kuphela ngoku, kodwa ukufunda emva ukufunda ndiyifumene loo nto izixhobo zombane zenzakalisa imijikelo yethu yokulala . Ugqirha Verma ucebisa ukucima i-elektroniki ubuncinci iiyure ezingama-1-2 ngaphambi kwexesha lokulala ( nditsho izixhobo ze-e-inki Njengo Kindle okanye Nook). Iiyure ezimbini zibhetele, nangona kungenakwenzeka kubantu abaninzi.
UMariana Figurine kunye neqela lakhe leZiko loPhando ngeZibane eRensselaer Polytechnic Institute ibonakalise ukuba iiyure ezimbini zokusebenzisa i-iPad ngokuqaqamba okuphezulu kunokucinezela ukukhutshwa kwabantu rhoqo ebusuku kwe-melatonin-ihomoni kwinkqubo ye-circadian eyiwotshi yomzimba.
Iimpawu zeMelatonin emzimbeni wakho ukuba kusebusuku, zikunceda ukuba ulale. Xa loo mqondiso ulibazisekile unokulibazisa ukulala. Ukwenza oku rhoqo ixesha elide kunokuphazamisa inkqubo ye-circadian ihlala ibangela iziphumo ezibi zempilo.
- Yitya ukutya okufanelekileyo, kancinci
Uxelelwe ukuba ukutya phambi kokuba ulale kuzakutyebisa. Ayisiyonyani leyo. Ngokuchasene noko, ukutya okulula okulula ngaphambi kokulala kunokukunceda ulale ngokuzolileyo ngaphandle kokutyeba-ukuba utya ukutya okufanelekileyo. Ewe, ukuba uhlala usitya ukutya okungalunganga (ezinje ngeetshiphusi, iicookies, okanye nantoni na eneswekile) ngaphambi kokuba ulale, uya kutyeba.
UStephanie Maxson, ugqirha ophetheyo wezonyango kwiYunivesithi yase-Texas ye-MD Anderson Cancer Centre, uyacacisa ukuba xa usitya isidlo sangokuhlwa iiyure ezimbalwa ngaphambi kokuba ulale kunye / okanye ukhuthele ngokwasemzimbeni, ukutyiwa ngaphambi kokuba ulale kuya kunceda ukuzinzisa amanqanaba eswekile yegazi lakho ngexesha elide, lokutya- ubusuku obuncinci. Iswekile yegazi kunye neehomoni ezinxulumene noko zinokunyusa okanye zinciphise umdla wakho wokutya kunye namandla. Ngaphezu koko, banokudibanisa imizamo yomzimba wakho yokugcina okanye ukutshisa amanqatha. Ukuba uneswekile esezantsi yegazi xa uvuka kusasa, uya kuziva usoyikeka. Ngapha koko, iswekile esezantsi yegazi inokuphazamisa ukulala kwakho ezinzulwini zobusuku ibangele ukuba ungene kwaye ungalali.
UCassie Bjork, ugqirha wezilwanyana obhalisiweyo kunye nomsunguli we HealthySimpleLife.com ithi yintsomi into yokuba umzimba awudingi mafutha phambi kokuba ulale. Isidlo esilungileyo sokulala silungiselela ukuba umzimba wakho utshise iikhalori ngelixa ulele ukongeza ukukhulula iihormone zendlala ezibangela ukuba umzimba ugcine amafutha.
Amaxesha okuhlwa amnandi acetyiswayo abandakanya:
- IiCarbohydrate ezintsonkothileyo njengesonka sengqolowa esipheleleyo
- Imifuno engekho isitatshi
- Amaqhashu
- Isiqhamo
UMaxson ucacisa ukuba oku kutya kuphuka kancinci, okuyekisa iswekile esegazini okanye ukuphazamiseka okuphazamisa ukulala kunye nokutya.
Iimbaleki, iiprotein ezinqinileyo, ezinje ngeTurkey kunye nenkukhu, zilungiselela ukulungiswa kwemisipha ebusuku ngelixa ikwabonelela nge-tryptophan, iamino acid ebalulekileyo ekhuthaza ukulala okunempilo.
Ukongeza, amafutha asempilweni ngaphambi kokulala anokucothisa ukufunxwa kwee-carbohydrate kwinkqubo yakho. Ukuba uhlala uvuka udiniwe okanye ulambile, yitya iavokhado, icephe eligcwele ibhotolo yamandongomane, okanye ibhotolo enyibilikiweyo kwiipopcorn zakho.
- Iakhawunti, Ingxelo, kwaye Lungiselela ingomso
Ekupheleni kosuku ngalunye, kulungile ukuchitha imizuzu emi-5 ukuya ku-10 ukuphonononga usuku lwakho, ukurekhoda ngokufutshane okwenzekileyo, kunye nokwenza izicwangciso ezifanelekileyo ngomso.
Ukuphonononga usuku lwakho kukugcina uphendula kuwe. Ngaba wenze konke ocwangcise ukukwenza? Ukuba awukwazi ukuziphendulela kuwe, ungaphendula kubani?
UGreg McKeown, umbhali we Ukubaluleka, Ubhala kwincwadi yakhe yemihla ngemihla ukurekhoda amava akhe, ukuqonda kunye neenkumbulo. Ucebisa ukuba ubhale ngaphantsi kakhulu kunokuba ufuna-izivakalisi ezimbalwa okanye imihlathi ubukhulu becala. Njengabantu abaninzi abapapasho rhoqo, uya kulingeka ukuba ubhale phantsi zonke iinkcukacha. Oku kungathatha imizuzu emininzi okanye nangaphezulu kweyure. Ukuba wenza oku, uya kutsha ngokukhawuleza kwaye uyeke emva kosuku okanye ezimbini. Kungcono kakhulu ukubhala izinto eziphambili yonke imihla. Ngaphambi kokuba uyazi, uya kuba neejenali ezininzi ezizaliswe ukurekhoda usuku ngalunye lobomi bakho.
Okokugqibela, ukhawuleza uvavanye isicwangciso sakho kunye nezinto oza kuzenza ngomso. Oku kubandakanya ukubona indlela oluya kuhamba ngayo usuku lwakho. Indadi yeOlimpiki, uMichael Phelps uthi ukubonwa ngoyena ndoqo kwimpumelelo yakhe kwezemidlalo. Uhlala ethetha ngemibono yakhe yengqondo yokuqubha ngokugqibeleleyo kubusuku obungaphambi komdyarho njengokubotshelelwa ngokusondeleyo kwimpumelelo elandelayo.
- Nibe namaXesha aBantu aBathandayo
Ezona nyembezi zibuhlungu ziphalazwe emangcwabeni zezamazwi ashiyekileyo engathethwanga kunye nezenzo ezishiywe zingenziwa.- UHaretet Beecher Stowe
Ulonwabo luza ngokwamkela ngoku. Ukungavumeli loo mizuzu ukuba idlule kuwe. Akukho nto ebomini esisigxina. Abantwana bayakhula. Abahlobo bayemka. Abathandekayo bethu badlula kobu bomi. Makhe sihlale ngoku kwaye sixabise ezona zinto zibalulekileyo ebomini bethu ngaphambi kokuba kube semva kwexesha.
Uninzi lwethu, ngokuhlwa kwethu sichitha ixesha nabantu esibathandayo. Ukuba asiyenzi loo nto iphambili, kwaye siyigcine kwezinye izinto (kubandakanya nokudinwa kunye nokuphazamiseka), asiyi kuyenza.
Kuye kwathiwa unokwazi izinto eziphambili zomntu ngokujonga kumcwangcisi wakhe. Siceba iintlanganiso zethu, isidlo sasemini kunye nokuzilolonga kwethu. Nangona kunjalo, uninzi lwethu aluzange luthathe ixesha lokubeka abantu esibathandayo kwizicwangciso zethu.
- Yonwabela Izinto Ozithandayo
Uninzi lomhla wethu sichitha sisebenza. Kunokuba nzima ukuchitha ixesha usenza izinto ezinika uvuyo kunye nokwahluka kubomi bethu. Kulula ukuzihlamba ezi zinto kubomi bethu obuxakekileyo. Rhoqo, kuyadunyiswa kwaye kuyanconywa ukuba kungabikho zinto zokuzonwabisa kunye nokusebenza ngokungapheliyo. Ukanti ulungelelwano ngundoqo kulonwabo nakwimpumelelo. Ukunyaniseka ngalo lonke ixesha kunokunyusa uxinzelelo kwaye ekugqibeleni kukhokelele kuxinzelelo.
Ukwenza ixesha lokuphumla lokudlala kunokubangela inkuthazo, umbulelo, kunye nokuhamba. Ngenxa yoko, ukuchitha i-30 okanye imizuzu kangako ebusuku kwinto oyithandayo kunokukuhlaziya kwaye kongeze ubumnandi ebomini bakho.
- Coca indlu yakho
Into eqhelekileyo phakathi koosomashishini abaphumeleleyo kukucoca indawo yabo yokusebenza ngaphambi kokuba baphume eofisini. Kungenxa yokuba akukho mntu uyonwabelayo imvakalelo yokuhamba ungene engxakini.
Ngokufanayo, ukuthatha imizuzu embalwa ucoce indlu yakho ngaphambi kokuba ulale kukuvumela ukuba ulale kwindawo ecocekileyo kwaye uvukele kwindawo ecocekileyo. Oku kuya kunciphisa uxinzelelo kunye nokudinwa kwezigqibo. Ikwanika amandla aqinisekileyo kusasa, kubalulekile ukugcina ulonwabo kunye nokulinganisela imini yonke.
- Thumela uthando kuwe nakwabanye
Yindlela eqhelekileyo yokucamngca xa ulele ebhedini, ngaphambi nje kokuba ulale. Uthatha ukuphefumla okunzulu kwaye ubonakalise uthando onalo kuwe nakwabanye abantu. Awubonakalisi nje kuphela, kodwa ngenjongo uyithumele amandla okanye vibes kwabanye abantu. Oku kwandisa unxibelelwano lwakho nabo. Umkhwa ofanayo ngumthandazo wasebusuku, apho ubulela khona ngeentsikelelo zakho kwaye uthandazela impilo-ntle yabanye abantu.
Olu qheliselo lwandisa umbulelo kunye nembono yakho. Bayakuvumela ukuba ububone ubomi ukusuka kwinqwelomoya ephezulu ngelixa uqhagamshela nawe kunye nabo ubathandayo.
- Yiya Ukulala Ngesiqhelo
Umhlobo kutshanje undixelele ukuba uvuka kwakusasa yonke imihla, nokuba uzokulala nini, kuba ukuvuka kwakusasa kuyamnceda ukuba avelise ngakumbi. Kodwa unezinto ezininzi kakhulu zokuya kulala xa kufanelekile.
Njengantoni? Ndibuzile.
Kulungile, sisandul 'ukufuduka, sinabantwana, ndinomsebenzi, kwaye sinenja… watsho ngaphambi kokuba ahambe. Abantu banezizathu ezingapheliyo zokungalali ngexesha elifanelekileyo. Ezi zizathu zibonisa ukuphathwa gwenxa kobomi. Ewe izinto zinokuba nzima. Kodwa umntu oqondayo ubumba ubomi babo ukuze aququzelele impumelelo kunye nokuba sempilweni.
Ukufumana ukuvumelanisa kunye nomjikelo womzimba wendalo wokulala-isingqi sakho se-circadian-kubalulekile ekufezekiseni ukulala okunempilo.
Kubaluleke kakhulu ukulala ngexesha elifanayo yonke imihla ebusuku. Ngokugcina ishedyuli yokulala rhoqo, uya kuziva uhlaziyekile kwaye unamandla ngakumbi kunokuba ulala inani elifanayo leeyure ngamaxesha ahlukeneyo. Ukutshintsha iishedyuli zokulala ngeyure okanye ezimbini ngeempelaveki kunokulahla isingqisho sakho sokujikeleza. Ukungqinelana sisitshixo ngokulala. Njengoko uGqirha uVerma esitsho, Uninzi lwezigulana zam zineeshedyuli ezahlukileyo phakathi evekini / ngeempelaveki ezifumana ubuthongo obufanayo nobabantu abarhuqwayo. Nokuba umahluko weeyure ezimbini wenzakalisa, ngakumbi ukuba sele belele ukulala.
Akukho xesha libekiweyo lokulala. Wonke umntu wahlukile. Nangona kunjalo, ukuze wandise inkqubo yakho yasekuseni, kungcono ukulala ngaphambi kwentsimbi ye-11. Ngaphambili kungcono.
Isiphelo
Inkqubo yakho yangokuhlwa ibonisa ezona zinto zibalulekileyo ebomini. Izenzo sithetha ngaphezulu kunamazwi. Nokuba uzikhathalele wena kunye nabantu obathandayo, okanye awukhathali. Ngokukrola ixesha busuku ngabunye ukuze uzihlaziye, kwaye uchithe ixesha nabantu obathandayo, uya kufumana ulungelelwano olukhulu kunye nolonwabo ebomini.
Imizila yakho yasekuseni neyangokuhlwa kufuneka iqine kwaye ihambelane. Nangona kunjalo, iindlela zakho ziya kutshintsha njengoko uhamba ngamaxesha ahlukeneyo obomi. Ukuya ekholejini, ukusebenza ngokusisigxina, kwaye ukuba nabantwana bonke kufuna uhlengahlengiso kwinkqubo yakho. Ukuba nesiqhelo kuya kubaluleka njengoko ubomi bakho buya buxakeka kwaye buxakekile.
UBenjamin Hardy ngumzali okhulisa abantwana wabantwana abathathu kunye nombhali I-Slipstream Ixesha lokuHamba . Ulandela i-Ph.D yakhe. Kwingqondo yezengqondo. Ukuze ufunde okungakumbi malunga noMnu Hardy, ndwendwela www.benjaminhardy.com okanye uqhagamshele naye Twitter .
