Ukukhathazeka Kwami Kuyangihlalisa. Ngingalala Kanjani Ngaphandle Kwemithi?

Zama ukufaka izindlela zokuhlanzeka zokulala nezokuphumula ezinhlelweni zakho zansuku zonke.

Umfanekiso kaRuth Basagoitia

Q: Ukukhathazeka nokudangala kwami ​​kungigcina ngingalali, kepha angifuni ukusebenzisa noma yimiphi imithi engisiza ngilele. Yini engingayenza esikhundleni salokho?

Ucwaningo lulinganisela ukuthi abantu baseMelika abangamaphesenti ayishumi kuya kwayi-18 balwela ukuthola ukuphumula ngokwanele. Ukungalali kahle kungazenza zibe zimbi izimpawu zokukhathazeka, ukudangala, kanye nokuphazamiseka kwengqondo okuguquguqukayo. Ngasohlangothini lwe-flip, ukulala ngokwengeziwe nakho kungathuthukisa impilo yakho yengqondo.

Uma lokhu kuzwakala njengawe, zama ukufaka inhlanzeko yokulala enempilo enkambisweni yakho yansuku zonke. Ukuziphatha okunempilo kokulala kungabandakanya:

• kunciphisa ukudla kwe-caffeine emini
• ukuzivocavoca emini
• ukuvimbela i-elektroniki njengama-Smartphones nama-iPads asekamelweni, futhi
• ukugcina izinga lokushisa egumbini lakho liphakathi kuka-60 no-67 ° F (15.5 no-19.4 ° F)

Ngaphezu kokwenza inhlanzeko yokulala kahle, odokotela bengqondo batusa ukufaka izindlela zokuphumula, njengokuzindla, i-yoga yokubuyisela esimweni, kanye nokuzivocavoca kokuphefumula enkambisweni yakho yasebusuku. Lezi zivivinyo zisiza ukuthola impendulo yokuphumula komzimba, enganciphisa uhlelo lwezinzwa oludlulele.

Futhi ekugcineni, futhi kuwumqondo omuhle ukukhuluma nodokotela wezengqondo noma omunye uchwepheshe wezempilo yengqondo ngokukhathazeka kwakho. Ukuqwasha okuhlobene nokukhathazeka kungaletha ukukhathazeka okusha, njengokwesaba ukungakwazi ukulala. Ukuzivocavoca kokwelashwa kokuqonda kungakufundisa ukuthi ungayiphikisa kanjani le micabango, engenza ukukhathazeka kwakho kube lula kakhulu.

UJuli Fraga uhlala eSan Francisco nomyeni wakhe, indodakazi, namakati amabili. Ukubhala kwakhe kuvele kuNew York Times, iReal Simple, iWashington Post, i-NPR, iSayensi Yethu, uLily noVice. Njengesazi sokusebenza kwengqondo, uthanda ukubhala ngempilo yengqondo nokuphila kahle. Lapho engasebenzi, uyakujabulela ukuthengiselana, ukufundela, nokulalela umculo ophilayo. Ungamthola evulekile Twitter.