Uluvo Ingcaphephe: 14 iindlela zokuphucula umgangatho ebuthongweni

Ukuba ingenakucwangciselwa ikhefu, yeyona nto unokuyenza impilo yakho - ukuseka schedule ubuthongo. Abantu abaninzi kakhulu abayifumani inani elifunekayo iiyure yokuphumla. Abanye abantu bacinga ukuba ukuze ube Intwana yobuthongo kunye umsebenzi ngokuqhelekileyo, kodwa oku kuphela ngenxa yokuba ingqondo odiniweyo lingenako ukumisela ukuba abakwazi ukumelana nomsebenzi. Ukuba unayo ulale eziqhelekileyo, ubomi bakho lithuthwa. Maxa wambi lo utshintshwano lincinane kakhulu elula, kodwa kukho iindlela zokunceda nabo abaphethwe ukuphuthelwa kakhulu. Ngoko ke, lixesha lokuba ukufumana enempilo eziya kuphucula ubomi bakho!

Fumanisa ufuna ukulala

Yonke imihla ngemihla umntu aye emsebenzini, ngeke kube ngokwemvelo kakhulu. Ngokufuthi ayenzi ithathele ingqalelo abantu kunye chronotype kwanyanzeleka ukuba nezimo. Ukongeza, xi kungonakalisa umgangatho ubuthongo. Xa benexesha lokungenzi, yiya kulala xa uziva udiniwe, uze ubone ukuba ubuthongo zingaphi iiyure. Kufuneka iintsuku ezimbalwa ukuba bachache ngokupheleleyo, yaye emva koko isixa ethile iiyure kuyoba sobala. Kwakhona, zama ukuhlalutya ezinye imikhwa. Bukela TV phambi kokuba ulale? Yitya ebusuku? Akuyi kuba nako ukulungisa imeko, ukuba ube wena ucinga ukuba ngokubanzi benza ukuba inichaphazela njani iholide yakho.

Khetha ixesha lokuhamba umandlalo

Musa ukuzama ukuya kulala kwangethuba kangangoko kunokwenzeka - kuba injongo ezingacacanga kakhulu, kangangokuba kube nzima kakhulu ukufezekisa. Kubhetele ukuba zicwangcise phambili. Ingaba ufuna ukufumana phezulu ngentsimbi yesixhenxe ekuseni? Niyazi ukuba ufuna iiyure ezisibhozo ezinye? Hamba uye kulala ngentsimbi yeshumi elinanye! Zama ukugcina kwishedyuli, nangeempela-veki. Kodwa ngamanye amaxesha ngaphandle zamkelekile, akukho mfuneko yokuba ukuba angaba buhlungu.

Beka imithetho elizayo

Ngoko waqalisa ukusebenza kwi indlela yakho. Lifikile ixesha lokucinga malunga amasiko abo ngokuhlwa ezinceda abantu bayalala. Mhlawumbi kufuneka dim isibane kwaye ukucima umabonwakude iyure phambi lokulala. Kwakhona, zama ukuba senze nantoni na umsebenzi enxulumene ebhedini. Ukuba unxulumana umandlalo kunye nomsebenzi, wena kunzima kakhulu ukuba bakhululeke apho. Musa ukwenza nantoni ebhedini ukuba ikudika.

Musa ukutya okanye usele utywala kokuba lokulala

Ukuba udla kakhulu emva kwexesha, unako ukuvela heartburn, apho amaxhoba iphupha elo. Kukwasebenza kwanjalo kuyo utywala - utywala kuthintela ukuba ndilale, kwanokuba kubonakala ukuba le meko ngendlela umva. Okuya uba mkhulu umsantsa lekhefu phakathi ukutya nokusela, nokulala kubhetele kwimpilo yakho. Zama ukugcina njalo oku engqondweni.

Beka yemishini kangangesiqingatha seyure phambi kokuba balale

Noko ke, Lo yamatyala, abaninzi bakhetha ukulibala, akukho ilula becala yona. Ukukhanya blue ukusuka izikrini of izixhobo aphazamisane melatonin umzimba, hormone olulawula ukulala. Ngenxa yoko, ukuba awukwazi ukulala kuba umzimba wakho ukuba nje ningekalungi.

Relax kangangesiqingatha seyure okanye seyure phambi kokuba ulale

Zama ukufunda incwadi okanye iphephancwadi oyithandayo. Kubalulekile ukuba anihlawulelwanga ezinxulumene ukusebenza. Record iingcinga zakho. Iingcali zithi athi ukuzibhala kunceda langutana ni ntshikilelo. Cinga ucoceko nemikhuba uya ekuthobeni wena. Zama kucamngca. Linga ukuba ubone ezifanelene enu, kwaye rhoqo sebenzisa yona lokuphumla.

Musa ukuya kulala emva kwesidlo

Iingcali zikholelwa ukuba balale emva kwemini kuphela ukumosha inqanaba yakho amandla. Ukuba uqalisa ukuzika bubuthongo obukhulu, uze uvuka, uya uziva udiniwe. Ukongeza, iphupha akuyi kukunceda ukwazi amandla, ukuba andikhange ndilale ngokwaneleyo ebusuku.

Zama ukusebenzisa okanye uhambe ngumoya ekuseni

Xa usiya ilanga, umzimba wakho iyeka ukuvelisa melatonin kwaye ufumana isigxina vivacity. Noko ke, kuya kuba kubi, kwaye ifuthe loqeqesho emva kwemini - nje musa baya kungena ngokuba kwezemidlalo phambi lokulala.

Ukuqalisa iphulo ukutshintsha ishedyuli

Mhlawumbi ngaphezu nantoni izingqisho lomzimba kuchaphazela izibane zendalo. Ukuba unalo ithuba, yiya kweli phulo. Apho uya kukwazi bavuke elangeni usiya kulala ukutshona kwelanga, nto leyo eya kukunceda ukuze kulungiswe le kwishedyuli.

Misa rhoqo yenye ngenxa ukulala

Kakade ke, kulula kunokukwenza Noko ke, abantu abalindele kunye unkwantye ubusuku ujonge clock kude kuse, abanxulumana bubuthongo neemvakalelo ezingakhiyo. Oku kunokukhokelela ukuphuthelwa ezigulo ezondeleyo. Zama ukuba ayibulale yonxulumano ezinjalo. Musa ukubukhumbula kwigumbi lokulala kwaye wotshi asixhomekekanga ebhedini, ukuba awukwazi ukulala. Musa ukucinga ukuba nokungalali - oko intlekele, cinga ukuba ungenza ngokukhawuleza ukulala ngenxa yokudinwa ngosuku olulandelayo.

Funda ukuba bakhululeke

Ukuba uxhalabile ngenxa sokulibala, umzimba wakho uqala ukuvelisa iihomoni uxinezeleko, yaye le meko mandundu. Funda ukukhulula ngokulawula izihlunu omnye ngamnye.

Tshintsha ngombono wakho ephupheni

Esi sisicwangciso ebalulekileyo kwiindawo ezimbini. Lokuqala - ngokwasengqondweni. Kufuneka ukutshintsha imbono yakho ugwayi. Kwiimeko ezininzi, abantu ukubaxa nje ingxaki kwaye bakholelwa ukuba ukulala kuba ngaphantsi kakhulu kunokuba ngempela. Isigaba sesibini - ukusetyenziswa amaqhinga lokuphumla. Unako kwakhona kunceda ukudala umoya ukuba ibekwe kakuhle ukuba balale.

Ukuba awukwazi ukulala, musa kulala ebhedini

Esi sisicwangciso ilula kakhulu: ukuba awukwazi ukulala, musa kulala ebhedini lutho. Ukuba awukwazi ukulala ngaphezu kwemizuzu engamashumi amabini, vuka nokuphuma ebhedini kwaye wenze enye into, kodwa musa ukusebenzisa ikhompyutha, ifowuni okanye vula kwi TV ukwenzela ukuba mandundu le ngxaki. Iingcali zikholelwa ukuba amaqhinga ezinjalo kunokukunceda ubanxibe ukhuko ikuthintele mvakalelo. Ukongeza, nokungalali lula lula ingxaki ngosuku olulandelayo.

Misa uzama ukuba silale

Kusenokubonakala funny, kodwa enyanisweni, ukuzama ukulala ayikho kuyimfuneko, kuya kuba kuhle ukuba uzame ukuba balale. Xa ulele ebhedini kwaye sizama ukuhlala siphaphile, zonke ngaphandle azixhalabisa ngento ndingalali, ukufumanisa kulula ukuyekelela kunye nokulala. Iingcali zikholelwa ukuba eli cebo inceda ukuphelisa ixhala, nto leyo ibangele abantu abanengxaki ugwayi.