Ukuvuka ekuseni kusisilwa, kwaye emva kwemini kukho ukulala nokukhathala? Konke oku kunokushiywa kwixesha elidlulileyo, ukwazi ezinye iimfihlo.
Abantu banokuhlulwa ngamaqela amabini: abo okulula ukuvuka ekuseni, kunye nalabo oku luvavanyo olunzima kunabo. Awufuni ukufana ne-zombie ekuseni, sebenzisa iingcebiso eziqinisekisiweyo ukuba akukho mntu oyedwa ofuna ukuhlakulela umkhwa obalulekileyo.
Inyathelo 1. Misela injongo kwaye ungavali umendo.
Ukuba uthetha isigqibo, kufuneka usebenze. Kwaye ungalindelanga ukuyeka! Kwaye ukuvuka kwangaphambili kwayeka ukuphazamiseka kwaye kwakungekho mthwalo, kuya kuthatha ixesha. Enyanisweni, umkhwa uphuhliswa iintsuku ezingama-20-40, ngoko kufuneka ulinde. Emva kolu xesha, ekugqibeleni uza kuziva uvuyo lwentsasa yokuvuka.
Inyathelo 2. Sibala ixesha elifanelekileyo lokulala.
Ukuze ulale, umntu kufuneka alale ngokuzenzekileyo kunye nenani elaneleyo leeyure. Iingcali zenzululwazi ziye zazimisela ukuba ubuthongo obunempilo buhlala iiyure eziyi-8, ngoko ke ukubala ngokuzimela ixesha, ubuninzi obufunekayo ukuba ulale, kwaye ungakanani ukuvuka. Ngendlela, ngexesha lokulala, i-hormone i-melatonin ikhiqizwa, eyimfuneko yokubuyiswa komzimba. Iingcali zenzululwazi ziye zafumanisa ukuba i-peak of production actively falls in the period from 12 pm to 2 am, ngoko ngeli xesha ufanele ulale.
Inyathelo 3. Qulunqa umkhwa.
Kwezinye iimeko, iinqununu zamakhadizi zilungile, kodwa kungekho kule meko. Ukuhlakulela umkhuba wokuvuka ekuseni, kulungile ukwenza konke ngokuthe ngcembe. Qala ukuvusa imihla ngemizuzu emi-5-10. phambi kwexesha eliqhelekileyo. Ngombulelo uya kuvumela umzimba ukuba uvumelane neemeko ezintsha ngaphandle kweengxaki.
Inyathelo 4. Sifunda ukulala ngokukhawuleza usebenzisa indlela eyimfihlo.
Ngexesha eliyimfuneko yokulala, kodwa ugqibe ukujonga imizuzu embalwa kwikhompyutheni okanye kwifowuni kwaye "ulahlekile" ngokukhawuleza iiyure eziliqela - imeko eqhelekileyo kubantu abaninzi. Le migaqo ifanele isuswe, njengoko ivuselela inkqubo yeentlanzi, ingakuvumeli ukuba ulale ngokukhawuleza. Kukho imfihlo elula yendlela yokwenza uMorpheus ngokwakhe. Kubalulekile ukulala phantsi kwemizuzu eyi-10-15 ngokuhlwa. ebhedeni, vala amehlo kwaye uphumule. Emva koko, yenza ishishini lakho, kwaye kungekudala umnqweno wokulala uza kuvela ngokwawo.
Inyathelo 5. Siphuza ubisi olufudumele kwaye sithatha isitya esahlukileyo ngokuchaseneyo.
Ukukhathala kokubala iigusha, kodwa ungazange ufunde indlela yokulala ngokukhawuleza, ngoko ungasebenzisa iindlela, ukuphumelela kokuqinisekisiweyo ngabantu abaninzi. Oogogo bethu basela ubisi olufudumeleyo, bongeza ubusi kuyo. Abantu abaninzi bancedwa ukuba baphumule kwaye bahlale bekulungele ukulala ngesitya esahlukileyo, kwaye kufuneka siditywe ngamanzi afudumele.
Inyathelo 6. Siyeka ukutya ngaphambi kokulala.
Ungadli iiyure ezimbalwa ngaphambi kokuba ixesha lokulala luncedo nje kuphela ngomfanekiso omhle, kodwa kunye nokulala okufanelekileyo. Emva kwesidlo esikhulu, umzimba uya kudla ukutya ixesha elide, ngoko kuya kuba nzima ukulala ngokuqhelekileyo.
Isinyathelo 7. Susa yonke imithombo yokukhanya.
Iingcali zenzululwazi ziye zafakazela ukuba nayiphi na imvelaphi yokukhanya eyenza umzimba ngokukrakra, engakuvumeli ukuba uphumule ngokukhawuleza uze ulale. Oku kusebenza, umzekelo, ii-bulbs ezikhanyayo kwikhompyutheni, isibane sesitalato njalonjalo. Ungathenga ukutywala okukhethekileyo emehlweni. Ukuba uya kulala, akudingeki ukhangele kwifowuni.
Isinyathelo 8. Khetha indawo efanelekileyo ye-alamu.
Impazamo yabaninzi ukubeka iwashi ye-alamu kufuphi nawe ukuze ukwazi ukukhawuleza ngokukhupha isandla. Imeko kulo mzekelo iya kuba yinto enje: uvuka, vala i-alamu uze wenze isigqibo seminye imizuzu engama-5. ulala phantsi kwaye ekugqibeleni ulele. Intonga efanelekileyo - faka iwashi i-alarm, ngoko kufuneka uvuke kwaye wenze ubuncinane amanyathelo ambalwa, kwaye ukhethe uhlobo oluthile lomculo ombi. Phantse iwashi ye-alamu, faka iglasi yamanzi, okufuneka uyiphuze ukuze "ugijime" umzimba.
Isinyathelo 9. Vuka kwifowuni.
Ukuba akukho nethemba lewashi ye-alamu, kwaye awukwazi ukulala kakuhle, ubuze omnye umntu, ovusa i-100% ekuqaleni, ukubiza kunye nokuthetha nawe. Ngokwezibalo, incoko yefowuni ikhokelela ngokukhawuleza kwimvakalelo yabantu abaninzi.
Isinyathelo 10. Fumana injongo yokuvuswa kwangaphambili.
Ngomntu, ukukhuthazwa kubaluleke kakhulu, ngoko kubalulekile ukuqonda, kwaye kungcono ukubhala phantsi okufuneka uvuke kusasa. Ngokomzekelo, kuba ivele iiyure ezongezelelweyo ezimbini okanye ezintathu zingaphaya unokuyicombulula imisebenzi ethile yasendlini, zibeke ngokwakho, wenze i-make-up kunye nekhwele, njalonjalo. Ungafaka uluhlu lwamatyala, alisoloko anakho ixesha elaneleyo. Ukuba nomnqweno oncedo kunye nomnqweno, ukuphuma ebhedeni ngaphambi kokuba kuqheleke kuya kuba lula.
Isinyathelo 11. Sixhobisa iinduduzo.
Kukho iindlela ezimbalwa ezilula zokudala iimeko ezifanelekileyo ukuze ujonge ngokukhawuleza emva kwephupha. Igumbi lokulala akufanele lishushu okanye libandayo (ebusika, faka i-bathrobe efudumeleyo eduze kombhede ukuwufaka emva kokuvusa). Ngokuhlwa, lungiselela iimveliso ngokutya kwasekuseni okukhawuleza kunye nokulungiselelwa kwekhofi elimnandi okanye itiye. Qaphela ukuba ungaqhubeki kusasa, uqokelele izinto eziyimfuneko zezoshishino ezizayo, kunye nezambatho.
Isinyathelo 12. Kwintlawulo ibe-enye, ezimbini.
Abaninzi bayalilibala malunga neenzuzo zokuzibandakanya kwasekuseni, ezithintela ukulala nokuzinceda. Yenza iminyango elula, kwaye umehluko uya kubonakala.
Isinyathelo 13. Sivuka sisuka embhedeni, sidansa.
Zenzele uluhlu lwadlalwayo lweengoma ezivuthayo kwaye zivuyisa ezenza uhambe kwaye uhlabe kunye. Vula umlindo womculo (ukuba ungavusi umelwane unokusebenzisa i-headphones), ngoko kuya kuba lula ukuvuka.
Inyathelo 14. Ukulala, ukulala, ukulala ... ngemini
Kwiintsuku zokuqala zokuvuswa, ukulala kudla ngokuvakalelwa kulo lonke usuku, ngoko ke ukuba kunokwenzeka, kuyacetyiswa ukuba ubuncinane ihora linikezelwe ngokulala. Siyabulela oku, unokuzihlaziya kwaye uzive ungcono.