Ngamanye amaxesha iiyure ezingama-8 azikho nje kumakhadi.UKyle Meck / Unsplash Sonke siyazi ukuba kufanelekile ukufumana iiyure ezisi-8 zokulala ngobusuku bonke.
Izibonelelo zokulala zempilo yethu, ukonwaba kunye nemveliso bezikho ibhalwe kakuhle .
Alithandabuzeki elokuba sifuna ukulala ukuze sisebenze ngcono.
Kodwa ngamanye amaxesha iiyure ezisibhozo azikho nje kumakhadi.
Nokuba kungenxa yoxinzelelo lomsebenzi, usana olukhalayo, okanye olunye uphazamiseko ebusuku, ngamanye amaxesha sinyanzeliswa ukuba sisebenze iiyure ezi-4 ukuya kwezi-5 zokulala (okanye ngaphantsi).
Xa kunjalo, ngaba kufanelekile ukuba siziyekele kumhla ozele yimoodness kunye nesiphumo esilinganiselweyo? Okanye ngaba zikhona ezinye iindlela zokulwa nefuthe lokulala kancinci?
Ngethamsanqa, zikho iindlela ezifanelekileyo zokuphila (kwaye ziphumelele) emva kobusuku bokuphosa nokujika.
Zama le ndlela kwixesha elizayo xa ufutshane ngokulala:
- Zinyanzele ukuba uvuke wenze umthambo . Ngokwam ndifumanise ukuba ukubaleka kwemizuzu engama-30 ekuseni kufanelekile ngeeyure ezi-2 zokulala, kwaye kundenza ndizive ndikufutshane nendlela endiya kuhlala ngayo ngexesha lokuphumla. Isenokungabi lolona qeqesho lwakho lubalaseleyo emva kokuvala iso, kodwa Ukusebenza ukubila kuya kukwenza uzive ubukhali kwaye uqaphele ngakumbi emva koko .
- Landela umthambo ngeshawa ebandayo , ekuye kubonisiwe ukwandisa imeko, ukuphaphama, kunye namandla .
- Yiba nekomityi (okanye ezimbini) zekofu . I-caffeine ngokumodareyitha inokunceda yonyusa uxinzelelo lwakho kunye nokulumka kwengqondo . Zive ukhululekile ukubuyela komnye umjikelo - ikofu okanye iti eluhlaza - emva kwemini ukuba awuyikhathalele kakhulu icaffeine.
- Yenza owona msebenzi ubaluleke kakhulu kusasa . Kubalulekile ukubeka phambili usuku lwakho. Lindela idiphu yamandla emva kwemini, yenza izinto zakho ekufuneka uzenzile kuqala .
- Yitya ukukhanya, izidlo ezisempilweni kunye namaqebengwana . Ukutya esikutyayo kunefuthe elikhulu kumanqanaba amandla ethu , ke jonga ukutya njengepetroli xa usebenza kubuthongo obuncinci. Nje, khetha ii-carbs ezintsonkothileyo kunye neeproteni ukonyusa amanqanaba amandla . Olunye ukhetho lokuvuselela lubandakanya amajikijolo kunye nezinye iziqhamo, i-oatmeal yentsimbi, amaqanda, amantongomane, imifuno, inyama engacacanga (njengenkukhu eyosiweyo), kunye nentlanzi entsha (efana nesalmon). Qiniseka ukuba usele amanzi amaninzi imini yonke. Ukutya okunzima, iswekile, kunye ne-carbs ezigqityiweyo kuya kuyenza mandundu imeko kwaye kukwenze ufune ukubetha umqamelo .
- Thatha uhambo lokuya ngaphandle ukophula usuku . Xa ubuthongo buhlasela idesika yakho, vuka uphume phandle uhambe imizuzu eyi-10-15. Ikhefu kunye nokukhanya kwelanga kuya kunceda ukubuyisela amanqanaba akho emandla .
- Vumela ukulala ngokukhawuleza kwemini . Imizuzu emfutshane engama-30 ibonakalisiwe ukukhulisa ukuphapha kunye nokunciphisa imiphumo yokulala .
- Shiya umsebenzi ngexesha . Olu ayilo suku lokufaka ixesha elongezelelekileyo, ukuba ungayiphepha. Uyifezekisile eyona misebenzi ibalulekileyo kwangoko kwaye uyenzile yonke indlela, ke zibethe emqolo kwaye ulibize usuku . Yiya ekhaya kwaye wonwabe ngorhatya lokuphumla kwaye ngethemba lokulala ngcono kunasebusuku bangaphambili.
Ewe ayikaze ilunge ukusebenza ngokulala kancinci, kodwa inyani kukuba sonke sizifumana sikule meko amaxesha ngamaxesha. Kwaye ngethamsanqa kukho iindlela ezithile eziqinisekisiweyo zokwenza uninzi lwazo.
Ngokuqinisekileyo umhla wakho uya kulawulwa ngakumbi ngokulandela esi sicwangciso, nokuba uyahambelana nawo onke amanyathelo okanye ukhethe nje ezimbalwa zezinto.
Mhlawumbi ikwagxume yaphuma kuwe le nkqubo inokwandisa usuku lwakho nokuba uphumle ngokwaneleyo.
Nanku usuku olukhulu (ukulala okanye cha)!
UAndrew Merle ubhala malunga nokuba kulula kangakanani ukuphila kakuhle, kubandakanya imikhwa elungileyo yolonwabo, impilo, imveliso kunye nempumelelo. Funda ngakumbi kwi hndiyenguyen uze umlandele Twitter .
